Strength and Conditioning Test 2

As a minimal standard, how much should an athlete be able to squat before they start performing high-intensity lower body plyometrics?

1.5 times their body weight

Which of the following combinations of goal repetitions and sets MOST effectively promotes muscular hypertrophy?

10, 4

When training for muscular strength, the load and repetition assignment should be:

100-85%, 1-6 reps

An athlete is performing three sets of the snatch exercise. What is the volume load of the workout shown below? Load Reps SET 1 100 6 SET 2 115 4 SET 3 125 2

1310

When training for muscular strength gains, an appropriate rest interval between sets would be:

180 seconds

How many sessions per week should an experienced athlete have workouts with their strength coach during the pre-season?

3-4 sessions

An athlete is performing three sets of the front squat exercise. What is the volume load of the workout shown below?SET 1: load 200 reps 8 SET 2: load 235 reps 6 SET 3: load 255 reps 4

4030

For the shoulder press exercise, how many repetitions can typically be performed with a load of 85% of the 1RM?

6

Which of the following percentages of the 1RM typically will allow an individual to perform 12 repetitions of the bench press exercise?

67%

When a football player is training for muscular hypertrophy, which of the following load and repetition combinations is MOST appropriate?

70-80 8-12

When a volleyball player is training for muscular power, which of the following load and repetition combinations is MOST appropriate?

75-85 3-5

Which of the following percentages of the 1RM typically will allow an individual to perform 8 repetitions of the bench press exercise?

80%

During the maintenance phase of the periodization plan, the training intensities should be within what range?

80-85% of 1RM

When a long jumper is training for muscular power, which of the following load and repetition combinations is MOST appropriate?

80-90 1-2

During the basic strength phase of the periodization plan, the training intensities should be within what range?

80-90% of 1RM

When a soccer player is training for muscular strength, which of the following load and repetition combinations is MOST appropriate?

85-95 2-6

During the peaking phase of the periodization plan, the training intensities should be within what range?

>93% of 1RM

During which of the following periods are sport-specific activities performed in the greatest volume?

Competition

Emphasizing functional training of the hamstring muscle group with respect to its biarticular structure and dual role, simultaneous ___ hip extension and ___ knee flexion, during late recovery (late flight).

Concentric, eccentric

All of the following are appropriate surfaces to perform plyometric training drills on Except:

Concrete Floor

The soccer team is transitioning from offseason to preseason training. How should the team's resistance training frequency be altered?

Decrease frequency to allow increased sport skill practice

A volleyball player is int he pre-season preparatory period and currently performing a resistance training program 4 times per week. Which of the following modifications is appropriate when progressing this athlete to an in-season training program?

Decrease resistance training frequency to 1-2 times per week

During this phase of the Stretch-shortening Cycle, the SEC (series elastic component) stores elastic energy and the muscle spindles are stimulated. This phase is the:

Eccentric Phase

What phases of the periodization model for resistance training would be performed during the preparatory period?

Hypertrophy and Basic Strength

Which of the following changes to an athlete's resistance training workout will DECREASE the power output of the power clean exercise?

Increase the load from 90 to 95% of the athlete's 1RM

When starting an athlete who is a beginner at plyometric training, the intensity of plyometric exercise should be ___ and the volume per workout should be ___.

Low, Low

The proper plyometric landing position. The ___ are in line with the ___, which helps to place the center of gravity (COG) over the body's base of support.

Shoulders, knees

Which of the following is a structural exercise that can only be performed using free weights?

Snatch

The General Adaptation Syndrome (GAS) consists of all of the following phases EXCEPT:

Specificity Phase

The ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities is called:

Speed-endrance

All of the following are tertiary methods of speed and agility training except:

Sprint resistance training

All of the following actions during the ground support phase contribute to optimal stride length and frequency EXCEPT:

contacting the ground ahead of the center of gravity

Which of the following is the most sport-specific exercise for a sprinter?

dumbbell lunge

When running, which of the following contributes the most to absorbing landing shock?

eccentric plantar flexion

In response to a heavy loading session, the muscle groups stressed in which of the following exercises require the longest recovery time?

front squat

When designing an in-season resistance training program for a basketball team with limited training time, which of the following exercise arrangements is the MOST effective and minimizes the length of the rest periods needed between body areas?

hang clean, bench press, lunge, shoulder press

Which of the following is the CORRECT technique that should be performed while running?

keeping an erect torso

Which of the following factors should be determined FIRST when designing a training program for a specific team sport?

metabolic demands of the sport

Which of the following structures detects rapid movement and initiates the stretch reflex?

muscle spindle

During a single training session, which of the following exercise sequences is the most appropriate for the strength/power phase of an athlete's program?

power clean, back squat, bench press, bent-over row, leg curl

Which of the following is the typical sequence of periodization periods within one macrocycle?

preparatory, transition, competition, active rest

Which of the following techniques should be emphasized when starting a sprint from starting blocks?

swing the arms through a large range of motion

The objective of sprint resistance training is to provide resistance without arresting the athlete's movement mechanics, primarily as a means of improving explosive strength and stride length. All of the following are examples of this type of training EXCEPT:

Running Down a Hill

Which of the following should be eliminated during the strength/power phase of a periodized training program for a collegiate soccer goalie?

interval training using the 300-yd (275-m) shuttle run

What is the phase of the Stretch-Shortening Cycle, when the athlete is making contact with the ground while performing plyometric exercises, that is quick and without movement?

Amortization Phase

If an athlete intentionally tries to lower their center of gravity (COG) while sprinting, how will this primarily affect their sprinting speed?

Apply a braking effect and slow them down

These plyometric drills increase the intensity of multiple hops and jumps by using a box. The box may be used to jump on or off. The height of the box depends on the size of the athlete, the landing surface, and the goals of the program. These drills may involve one, both or alternating legs. This type of drill is:

Box Drills

When looking at a sports yearly macrocycle, what phase of the General Adaptation Syndrome (GAS) should an athlete be in during the competition period?

Resistance Phase

Running speed is the interaction of stride frequency and what?

Stride length

All of the following are things an athlete can do to reduce the risk of resistance training injuries EXCEPT:

ignore pain in and around the joints when training