Final: ch. 13-24
Which of the following is the recommended amount of floor space for a treadmill within a strength and conditioning facility?
45 square feet (4.2 m2)
Which of the following volumes has the greatest potential to increase muscular endurance?
5 set of 15 repetitions
Which of the following is the recommended amount of floor space for the standing shoulder press exercise if the athlete is using a 7-foot (2.1 m) barbell?
52 square feet (4.8 m2)
Mirrors in a strength and conditioning facility should be positioned at what minimum distance from any equipment?
6 inches (15 cm)
Which of the following are the optimal temperature and humidity setting, respectively, for a strength and conditioning facility?
67 to 71 degrees F (19-21 C); 60% to 70%
For men and women respectively, which of the following loads should be used for the YMCA bench press test?
80 pounds (36.4kg) and 35 pounds (15.9kg)
Regarding age and sex of individuals, which of the following is true?
Fibrous connective tissue replaces degenerating muscle fibers in older people.
Which of the following describes an athlete's maximum lactate steady state?
Maximal lactate production is equal to maximal lactate clearance.
Placing the __________________ in the center of the room would create a space with a clear view for coaches or facility supervisors.
dumbbell rack
Which of the following explains why a static squat jump results in a lower jump height than a countermovement jump?
lower potentiation
What type of drill used to warm up for a plyometric training session emphasizes posture and movement technique?
marching
Which of the following is an advantage of variable-resistance training?
matches the changes in joint leverage
All of the following influence an athlete's volume-load for a resistance training program EXCEPT
repetition and set scheme
Which of the following is an antagonistic muscle group in the bench press exercise?
rhomboids
All of the following are points of contact with the bench or the floor when an athlete is in the five-point body contact position EXCEPT
right hand
Which of the following is a standard for safe and sufficient access to a strength and conditioning facility?
rough strips on the edge of each step
Which of the following describes a Golgi tendon organ?
sensitive to increases in muscular tension
For a sprint athlete, which of the following exercises is best used to help develop the stretch-shortening cycle?
snatch
Which of the following exercises does not require one or more spotters?
snatch
Which of the following grip widths can be determined using the fist-to-opposite-shoulder method or the elbow-to-elbow method?
snatch grip
As the bench press exercise is performed, the sticking point occurs at which of the following points within an athlete's range of motion?
soon after the transition from the eccentric phase to the concentric phase
The acronym SAID stands for which of the following?
specific adaptation to imposed demands
Which of the following factors is held constant during an accommodating resistance training exercise?
speed of movement
The responsibility of clearing an athlete for participation in a strength and conditioning program belongs to which of the following individuals?
sports medicine staff member
Which of the following instructions should the coach give to an athlete when assessing the athlete's reactive strength index?
"Place your hands on your hips while on top of the drop box."
Which of the following has been shown to improve change-of-direction ability?
lower center of mass height
Which of the following percentages of an athlete's 1RM should be assigned for a non-weightlifting multijoint exercise to maximize power output?
0-30%
What is the minimum recommended distance between the ends of racked bars in a strength and conditioning facility?
36 inches (91 cm)
Which of the following is the effect size for a 10-week squat training program? The athletes' pretraining 1RM squat mean was 150 kg (330 pounds), the posttraining 1RM squat mean was 156 kg (343.2 pounds), and the standard deviation was 6 kg (13.2 pounds).
1.0
Which of the following is the maximum recommended weekly increase in training duration for an off-season athlete?
10%
Which of the following is the recommended minimum amount of floor space for an athlete within a strength and conditioning facility?
100 square feet (9.3 m2)
A 50-year-old athlete with a resting heart rate of 60 beats/min is training at 70% of his maximal heart rate. Using the maximal heart rate method, what is his exercise heart rate?
119 beats/min
Which of the following describes the minimum suggested hypoxic dose for an athlete to see an ergogenic effect from altitude training?
12 hours/day at moderate altitudes for at least 3 weeks
Which of the following is the recommended ceiling height for a strength and conditioning facility?
12 to 14 feet (3.7-4.3 m)
A 30-year-old athlete with a resting heart rate of 50 beats/min is training at 60% of her maximal heart rate. Using the Karvonen method, what is her exercise heart rate?
134 beats/min
During the 300-yard (274 m) shuttle run, how far away are the lines, and how many round trips are made to complete this test?
15 yards (13.7m) apart with 20 trips
Which of the following is the maximum recommended depth jump box height for an athlete who weighs over 220 pounds (100 kg)?
18 inches (46 cm)
If an athlete is tested in the bench press and is found to have a 1RM of 220 pounds (100 kg), approximately what weight should this athlete lift if he is performing six repetitions per set?
185 pounds (85 kg)
A female athlete's body fat percentage was measured before the competitive season. If she was classified as "leaner than average," what was her measurement?
19-20%
Approximately how many METs is equal to a VO2 Max of 70 ml·kg-1·min-1?
20
Anthropometry generally includes measurements of all of the following EXCEPT
BMI
After a needs analysis is performed, which of the following steps comes next when developing a program for agility development?
Determine strengths and weaknesses by comparing results to performance standards.
When an athlete is performing the upward movement phase of the seated barbell shoulder press exercise, all of the following specify the action of the spotter to assist the athlete to perform the first repetition EXCEPT
Grasp the bar with a closed, alternated grip inside the athlete's hands.
Which of the following describes the difference between the upward movement phase of the push press compared to the push jerk?
Hip and knee extension thrust is only forceful enough to drive the bar one-half to two-thirds the distance overhead.
Which of the following is NOT part of the starting position for the plyometric single-arm throw drill?
Rotate the throwing arm so the forearm is parallel to the floor.
Which of the following describes a technique guideline for an optimal running gait?
The arms should swing in a reciprocating motion with the lower body.
Which of the following describes muscle and connective tissue elasticity?
ability to return to original resting length after a passive stretch
Which of the following is a guideline for proper technique for the first pull of the power clean exercise?
as the bar is raised, keep it as close to the shin as possible
All of the following are recommended ways the strength and conditioning professional can safely monitor athletes in a training facility EXCEPT
asking more experienced athletes to help supervise newer athletes.
Which of the following is defined as knowing that an inherent risk exists with participation in an activity, but choosing to participate anyway?
assumption of risk
The responsibility for the day-to-day physical health of an athlete falls to which of the following members of the sports medicine team?
athletic trainer
Which of the following is the best exercise to train the anatomical core musculature in individuals who want to improve sport performance?
back squat
An athlete performing which of the following workouts has the greatest need for a weight belt?
back squat at 90% 1RM
Which type of joint in the body typically exhibits the greatest ROM?
ball and socket
An athlete is performing back squats at 95% of her 1RM for six sets of two repetitions. This is most consistent with which phase of training?
basic strength
Which of the following is an example of a low-speed muscular strength test?
bench press 1RM
Weaker individuals often display _______________ and may benefit from the use of unilateral training methods.
bilateral deficits
What type of lower body plyometric drill requires a higher horizontal speed than the other types of drills?
bounding
Which of the following grips is used for the hammer curl exercise?
closed, neutral
An athlete has dramatically increased time spent practicing sport-specific skills and tactics and decreased overall training volume. This best describes an athlete who has entered which of the following periods of training?
competitive
Which of the following types of injury is characterized by an excess accumulation of blood and fluid in the tissues surrounding an injured muscle?
contusion
An athlete who typically runs for 70 minutes at 65% to 75% of her VO2Max is looking to maintain a minimal level of conditioning. Which of the following workouts would provide the best stimulus for cross-training?
cycling at 75% of VO2Max for 70 minutes
Which of the following is an example of a closed kinetic chain exercise?
deadlift
Which of the following is a field and court drill for a novice athlete who needs to work on eccentric strength?
deceleration drills
When examining factors that provide insight into an athlete's change-of-direction and agility performance capabilities, all of the following are typically considered EXCEPT
duration of the test
An athlete is performing repeated walking knee lift stretches. Which of the following is the best definition of the type of stretching being completed?
dynamic stretching
Which of the following is the order of the phases of the stretch-shortening cycle?
eccentric, amortization, concentric
Which of the following is an advantage of machine-based training?
enhanced ability to target specific muscle groups
Which of the following is a temperature-related effect of a well-designed warm-up?
enhanced neural function
Which of the following factors is held constant during a traditional resistance training exercise?
external load
Which of the following is a type of aerobic endurance training that involves easy running (70% VO2 Max) combined with short, fast bursts of running (85-90% VO2 Max) for short time periods?
fartlek
Which of the following phases of healing is characterized by random deposits of Type III collagen fibers along the injured structure?
fibroblastic repair
Which of the following is the period between the preparatory and competitive periods?
first transition
An athlete has just finished the preparatory period of his training and is now focusing on his strength and power capabilities. This portion of training is generally referred to as what?
first transition period
During which of the following phases should athletes ideally be tested to determine initial training loads for the exercises in the first mesocycle?
first week of the off-season
Which of the following muscles are primarily trained during the single-leg Romanian deadlift exercise?
gluteus maximus
Which of the following is the best recommendation for combining plyometric training with resistance training in a single workout session?
high-intensity lower body resistance training with low-intensity upper body plyometrics
All of the following are benefits from resistance training for a highly trained aerobic endurance athlete EXCEPT
improvement in vo2 max
Which of the following is the cause of an athlete's prematurely having an upright posture when starting a sprint?
inadequate push-off force
Which of the following makes the specific preparatory phase distinct from the general preparatory phase?
inclusion of sport-specific training activities
Which of the following allows for someone to draw conclusions about a population from the information collected in a population sample?
inferential statistics
After suffering a broken wrist, what is the sequence of phases of healing that an athlete must go through before returning to play?
inflammatory response, fibroblastic repair, maturation-remodeling
Which of the following documents should be maintained for as long as possible to help protect a strength and conditioning facility from lawsuits?
injury report forms
An athlete performing ballistic stretching should follow which of the following guidelines?
involve an active muscular effort
The single-leg Romanian deadlift can be performed with the weight held in the hand of the same side of the body as the support leg (_______) or in the hand of the opposite side of the body as the support leg (_______).
ipsilateral;contralateral
During a PNF stretch, all of the following muscle actions are used to facilitate the passive stretch of a muscle EXCEPT
isometric muscle action of the agonist
Which of the following is an exercise strategy during the maturation-remodeling phase of an injury?
joint angle-specific strengthening
When an athlete lands on the ground from a lower body plyometric jump, the shoulders should be in line with the ____ when viewed from the side.
knees
Which of the following exercises requires the least amount of recovery time between training sessions?
lateral raise
Which of the following is an example of an open kinetic chain exercise?
leg curl
Which of the following is defined as a legal responsibility, duty, or obligation?
liability
Which of the following is the cause of an athlete's overstriding when sprinting at maximum velocity?
misunderstanding of force application
All of the following are criteria for an effective mission statement EXCEPT
narrow in scope
Which of the following does NOT occur when a ground-based free weight training exercise is performed on an unstable surface?
need to perform other exercises decreases
When developing a resistance training program, which of the following program design variables should be addressed first?
needs analysis
Which of the following is defined as failure to act as a reasonable and prudent person would act under similar circumstances?
negligence
Which of the following describes the rate and amplitude of impulses being sent from the nervous system to the target muscles?
neural drive
Which of the following is a treatment goal for rehabilitation during the maturation-remodeling phase of an injury?
optimization of tissue function
Agility is similar to speed, except that agility also includes which of the following components that is not part of speed?
perceptual-cognitive ability
all of the following are benefits of a three-week second transition period EXCEPT
preparing for the upcoming period
Which of the following is a treatment goal for rehabilitation during the inflammatory response phase of an injury?
prevention of new tissue disruption
Which of the following is the first role that needs to be attended to by the staff of a strength and conditioning facility in the case of an emergency?
provision of immediate care to the injured athlete.
Which of the following is a valid test of local muscular endurance for a well-trained athlete?
push-up test
Which of the following are the components of the RAMP protocol?
raise, activate, mobilize, potentiate
Which of the following best describes core exercises and assistance exercises, respectively?
recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance
Which of the following is a major muscle involved with the leg extension exercise?
rectus femoris
If repair for a broken elliptical machine will be delayed, what should the strength and conditioning professional do with the machine during the delay?
remove the machine from the floor and replace it in storage.
An athlete struggles to return to a "ready" stance after jumping for a ball. This deficiency demonstrates a need to improve which of the following components of athletic performance?
stability
Which of the following is defined as doing what a reasonable and prudent person would do under similar circumstances?
standard of care
Which of the following describes the difference between dynamic ROM and static ROM?
static ROM is greater than dynamic ROM
According to the ____________, as an athlete recovers from and adapts to a training stimuli, fatigue will dissipate and preparedness and performance increase.
stimulus-fatigue-recovery-adaptation theory
Which of the following is an exercise strategy during the fibroblastic repair phase of an injury?
submaximal isokinetic exercise
Which of the following techniques to flip a heavy-equipment tire commonly uses the narrowest hand position or grip?
sumo
Which of the following is a recommended landing surface for performing plyometrics?
suspended floor
Which of the following agility tests requires the longest time to complete?
t-test
Which of the following would void the liability of an equipment manufacturer and place responsibility in the hands of the strength and conditioning professional?
the professional altered the product from the condition in which it was originally sold.
In what method of periodization might an athlete perform five sets of four repetitions at 85% of 1RM on the first day of the week, five sets of four repetitions at 80% of 1RM on the next training day, and five sets of four repetitions at 70% of 1RM on the last training day of the week?
traditional periodization
In what method of periodization might an athlete perform four sets with a 6RM load on the first day of the week, three sets with a 10RM on the next training day, and five sets with a 3RM load on the last training day of the week?
undulating periodization
Which of the following is the best example of a pair of exercises that, when performed sequentially with little to no rest between them, constitute a compound set?
upright row and shoulder press
Which of the following is a method to increase the intensity of the plyometric lateral barrier hop drill?
use only one leg
