NFHS Unit 4

An effective warm-up includes which of the following activities: (Select all that apply). 10 to 15 minutes of low intensity activities A set that improves the anaerobic energy system Static and dynamic stretching An activity that quickly places stress on the body High-intensity plyometrics

10 to 15 minutes of low intensity activities, static and dynamic stretching

For every pound lost during practice, a student should drink how much fluid? 8 to 10 ounces 16 to 20 ounces 20 to 24 ounces 30 to 40 ounces

16 to 20 ounces

Complete the following sentence. Water constitutes______of a student's body weight. 55 to 65% 72 to 80% 25 to 35% Less than 40%

55 to 65%

Which statement represents a good strategy for post-workout snacks or meals? It is fine to not eat or drink after competition and training because it has no effect on athletic performance. A high protein, low carbohydrate drink should be consumed after competition or training to help the muscles to rebuild. A carbohydrate snack consumed within 30 minutes after the competition or practice will allow the body to start the recovery process faster. Fast food usually provides a good option for post-competition or post-practice meals.

A carbohydrate snack consumed within 30 minutes after the competition or practice will allow the body to start the recovery process faster.

Which of the following are good hydration options? (Select all that apply) A) Water made available before, during, and after practice and competition B) Flavored drinks which encourage students to drink C) Caffeinated drinks that also can enhance performance D) A sport drink that will also replenish muscle glycogen and electrolytes

A) Water made available before, during, and after practice and competition B) Flavored drinks which encourage students to drink D) A sport drink that will also replenish muscle glycogen and electrolytes

Complete the following sentence. An activity that is relatively short in time (< 10 seconds) and has few repetitions predominately uses the _____________ energy system. ATP/PC Anaerobic glycolysis Aerobic glycolysis None of the above

ATP/PC

Dividing the pre-season into three, 4-week blocks of time is referred to as "periodization." Each 4-week block should begin with: A hard week followed by an easy week and another hard week. A hard week followed by a week off. An easy week, followed by medium/hard week, followed by the hardest week. An easy week followed by a medium week and another easy week.

An easy week, followed by medium/hard week, followed by the hardest week.

Complete the following sentence. Students should fuel their bodies_______ before practices and games with a high-carbohydrate meal or snack. A) 1 to 1 ½ hours B) 3 to 4 hours C) 5 hours D) 30 - 45 minutes

B) 3 to 4 hours

Complete the following sentence. A carbohydrate/protein snack consumed within______after the competition or practice will allow the body to start the recovery process faster. A) 45 minutes B) 1 hour C) 30 minutes D) 2 hours

C) 30 minutes

Which of the following is true about the consequences of using anabolic steroids? (select all that apply). Can produce feminine side effects in boys. Can produce masculine side effects in girls. Can close growth plates in bones stopping further increases in height.

Can produce feminine side effects in boys. Can produce masculine side effects in girls. Can close growth plates in bones stopping further increases in height.

A pre-game meal should: Be consumed 1 to 2 hours before the game. Contain high levels of protein and carbohydrates. Be skipped to avoid getting an upset stomach during the game. Contain high-carbohydrate foods that represent 2/3 of the meal.

Contain high-carbohydrate foods that represent 2/3 of the meal.

Given that most female students will reach their adult height in their sophomore year of high school and will continue to gain weight during high school as a part of healthy growth and development, a teacher/coach should: Encourage students to watch their weight and diet during the competitive season. Encourage students to get appropriate levels of carbohydrates, iron, and calcium. Remind students that weight increases have a negative influence on performance. All of the above

Encourage students to get appropriate levels of carbohydrates, iron, and calcium.

Students can check their hydration status by: Examining their urine and if it looks like lemonade they are dehydrated. Examining their urine and if it looks like apple juice they are dehydrated. Checking to see if they gained weight following practice, if so they are dehydrated. Having their blood volume checked by their physician

Examining their urine and if it looks like apple juice they are dehydrated.

Based on the specificity and reversibility principle, training during the off-season should: Be similar to training during the competitive season, i.e., students should compete year-round. Focus on improving anaerobic systems. Focus primarily on tactics and techniques related to the sport. Focus on general strength and conditioning in activities similar to the sport

Focus on general strength and conditioning in activities similar to the sport

Training during the competitive season should: Be similar to training during the pre-season. Focus on improving anaerobic systems and the tactics and techniques related to the sport. Focus on general strength and conditioning in activities similar to the sport. Focus on modifying body composition to reduce body fat and increase muscle mass

Focus on improving anaerobic systems and the tactics and techniques related to the sport.

Which of the following statements is true about the typical training week? The most stressful practice days should occur just before competitive events. There should be several high stress practice days in a row. Follow high stress days by physiologically easier days and focus on technique and tactics. Stressful practice days should occur at the end of each week and incorporate strength, fitness, and anaerobic capacity training.

Follow high stress days by physiologically easier days and focus on technique and tactics.

Signs and symptoms of a heat-related illness include: (select all that apply). Impaired cognition and dyscoordination Passing out or seizures Muscle cramps

Impaired cognition and dyscoordination Passing out or seizures Muscle cramps

An effective cool down typically: Increases the temperature of the muscle and the heart rate. Lasts 10 minutes and involves low intensity activity similar to that used in the sport. Includes both static and dynamic stretching. Includes a final high intensity activity to help work fluid in the muscles back towards the heart.

Lasts 10 minutes and involves low intensity activity similar to that used in the sport.

Which of the following statements is true regarding the "peak growth velocity" of adolescents? (Select all that apply) Males, on average, begin their growth spurts around the age of 12, reach their peak height velocity by age 14 and taper off by age 16. While females start their growth spurts earlier than males, males reach their maximum height earlier. The adolescent growth spurt lasts until mid to late 20's for both females and males. Females, on average, begin their growth spurts around age 10, reach their peak height velocity at 12, and taper off by age 14.

Males, on average, begin their growth spurts around the age of 12, reach their peak height velocity by age 14 and taper off by age 16; Females, on average, begin their growth spurts around age 10, reach their peak height velocity at 12, and taper off by age 14.

When heat-related illness symptoms are apparent a teacher/coach should (check all that apply): Encourage the student to continue exercising to increase the sweat response to cool the body. Move the student out of sun and into shade or other cooler environment. Have the student keep all clothing on to help cool the body. Encourage skin cooling evaporation using water and fans.

Move the student out of sun and into shade or other cooler environment. ; Encourage skin cooling evaporation using water and fans.

Which of the following strategies can help a teacher/coach make sure students have access to healthy nutrition? (select all that apply). Offer healthy snack options after a game to help students avoid fast food. Give students a list of high-energy foods they can keep on hand. Mark lines on water bottles for pre-game fluid needs and competition fluid needs. Provide menus and other concrete meal recommendations for students

Offer healthy snack options after a game to help students avoid fast food. Give students a list of high-energy foods they can keep on hand. Mark lines on water bottles for pre-game fluid needs and competition fluid needs. Provide menus and other concrete meal recommendations for students

A teacher/coach should consider maturational variation by implementing which of the following strategies? Criticize female athletes for their weight gain and institute dieting practices during the competitive season. Recognize that a short adjustment period may be necessary for an athlete who has had a significant growth spurt as he/she becomes accustomed to bodily changes. Treat all students equally by having them compete with one another regardless of physical size. Give attention to just those students who exhibit strong athletic prowess

Recognize that a short adjustment period may be necessary for an athlete who has had a significant growth spurt as he/she becomes accustomed to bodily changes.

The principle of periodization would say: Make every week harder than the next in your season. The competitive season is a time to focus on building strength. Doing some new plyometric drills the day before a big game is going to aid performance. Rest is an important component of your training program.

Rest is an important component of your training program.

One component of the basic treatment plan (R.I.C.E.) is rest. Which of the following represents how best to have students rest following an injury? Rest the injured area by doing nothing. Rest the injured area by not using the injured part in ways recommended by a medical professional. Rest the injured area by using it but not putting weight on it as designed by the teacher/coach. Rest the injured area outside of practice but use it during practice sessions

Rest the injured area by not using the injured part in ways recommended by a medical professional.

When an injury occurs, a teacher/coach should follow which basic treatment plan? Recline, Immerse, Cold Compress, Elevate Rest, Ice, Compression, Elevation Report, Ice, Compression, Elevation Report, Incline, Cold Compress, Extend

Rest, Ice, Compression, Elevation

To prevent heat-related illnesses: Practice outside regardless of the temperature. Shorten practice or provide extended breaks in hot weather.

Shorten practice or provide extended breaks in hot weather.

The three main classes of performance-enhancing drugs are: Tobacco, Alcohol, and Opiates Stimulants, Opiates, and Caffeine Stimulants, Anabolic Steroids, and Blood Doping Blood Doping, Anabolic Steroids, and Hallucinogens

Stimulants, Anabolic Steroids, and Blood Doping

Which of the statements is NOT true about growth spurts? The age of onset, duration, and intensity of growth spurts vary considerably from student to student. The adolescent growth spurt lasts about 4 ½ years from the end of childhood. Males appear to reach their mature adult heights at approximately 18 while females attain their maximum heights at approximately 16. The peak velocity of the growth spurt starts sooner in males compared to females.

The peak velocity of the growth spurt starts sooner in males compared to females.

What is the main difference between aerobic and anaerobic replenishment of energy? Buffering of metabolic acids Use of fast twitch muscle fibers Generation of carbon dioxide (CO2) The use of oxygen

The use of oxygen

Which of the following are warning signs of dehydration? (select all that apply) Thirst, headache, premature fatigue Nausea, irritability, muscle cramps Weakness, goose bump

Thirst, headache, premature fatigue Nausea, irritability, muscle cramps Weakness, goose bump

Which statement best represents what occurs during the body of the workout (i.e., the main part of the workout)? A series of drills or sets is conducted until the students can no longer execute a movement or technique at their current level of skill and then a final set of drills or activities is conducted. With little rest between repetitions, fatigue will place increased stress on the ability of the student to execute the desired technique correctly, but it will also stimulate energy replenishing mechanisms. None of the above

With little rest between repetitions, fatigue will place increased stress on the ability of the student to execute the desired technique correctly, but it will also stimulate energy replenishing mechanisms.

The principle of individualization would say: You should adapt your training session to the different needs of your students. Every student needs to complete the workout you prescribe. All students need the same amount of practice. When going on a run, everyone should run together at the same pace

You should adapt your training session to the different needs of your students.

Complete the following sentence. If the length of an activity is greater than 150 seconds, the _____________ energy system is predominately used. ATP/PC Intercellular phosphate Anaerobic glycolysis Aerobic glycolysis

aerobic glycolysis

Complete the following sentence. Strength training affects__________involved in exercise. muscles ligaments joints all tissues

all tissues

When carbohydrate is metabolized without oxygen, it is called: Muscle glycolysis Aerobic glycolysis Anaerobic glycolysis Involuntary glycolysis

anaerobic glycolysis

Both females and males gain weight throughout adolescence but it is accompanied by an increase in height.

false

Losing 1-1/2 to 2 percent of body weight has no effect on athletic performance.

false

Students will recover faster from common viral illnesses (e.g., a cold) if they continue the same level of training with no additional rest.

false

Research has shown that humans improve their task performance through the application of stress followed by: Aerobic activity Sedentary activity Carbohydrates Relief of stress

relief of stress

All three energy systems are used in all sports and should be trained and improved for successful sport performance.

true

An easy way to determine sweat loss is to record the difference in body weight before and after exercise.

true

An extended period of poor performance in training or competition is a potential marker of overtraining.

true

An injury is most likely to occur when a student becomes fatigued.

true

Coaches who use the principles of periodization and individualization in their program will significantly minimize injuries.

true

Consuming a small amount of protein shortly before or after exercise may help stimulate muscle repair and growth.

true

If a student has reduced exercise capacity and when asked, responds, "I feel hot," a heat-related illness can be suspected.

true

It is the responsibility of every teacher/coach to educate students as to the consequences of choosing to use recreational and performance-enhancing drugs.

true

Males continue to make significant gains in weight until age 22 and differential weight changes can cause some males to try to become heavier by using supplements or performance enhancing substances.

true

One possible indicator of performance-enhancing drug use is suspicious behavior by other adults who may have undue access or influence on a student.

true

Students lose water and electrolytes (e.g., sodium and chloride) when they sweat.

true

The "Use it or lose it!" principle (reversibility) states that if training is stopped, a student's strength, fitness and body composition will return to pre-training levels very quickly - within two weeks.

true

The specificity of training principle means that exercise and training should be specific to the type of strength and demands required for the athletic event.

true

Unexplained changes in body composition, mood swings, and performance increases or decrease, all can signal the use of performance enhancing substances.

true

When a student can no longer execute a movement or technique at her current level of skill, it generally means that she is fatigued.

true