CAP 4
The ideal coach to athlete ratio in the weight-room should not exceed
1 coach for every 15 athletes
In an off-season strength program, the days per week devoted to training should be
2-4
Spacing between pieces of weight training equipment should be a minimum of
36 inches
When performing the bench press
A closed grip should be used
During a competitive season (in-season), strength training should be done
A little less than during the off-season
A description of gross body equilibrium is
Ability to maintain balance without visual cues
In general, smaller muscle groups should be trained
After larger muscle groups
Learner centered learning environments include
Coach sets up stations and tasks/circuits
Rather than letting adversity get the best of your team, teach them to
Compensate and adjust
A technique to lower energy when it is too high is
Controlled breathing
Stopping techniques include all of the following except
Criticism of oneself for being unfocused
Energizing activities include all of the following except
Deep breathing
All of the following are recognized as common errors in skill performance except
Differences in muscular strength or flexibility
Athletes need all of the following characteristics of quality practice except
Engagement in critical self-talk
Assessment includes
Establishing priorities in your season plan, Shaping daily practice sessions, & Contributing an optimal level of motivation
Athletes must mentally prepare for competition by
Funneling in their focus during preparation
When determining whether to perform 1 RM testing, which of the following is not taken into consideration?
Gender of the lifter
"Double-progression" means
Gradually increasing the number of reps and weight
The type of workout which is most beneficial for a cross country runner is
High volume (multiple sets of 12-20 reps) at low intensity and short rest
A repetition range determines
How many reps are performed in a set
Factors that influence sport skill acquisition include
Intellectual, Personal-Social, & Maturation
One of the strategies to use in focusing on one thing at a time is
Leave distractions at the door
Principles of effective preparation include
Listing the steps to take to prepare for practices and competitions
The following are characteristics of effective skill instruction, except
Long massed practice sessions
Late-maturing teens are known to have
Low self-esteem and negative body images
In order to manage your time effectively
Make a list of priorities
With respect to teaching and coaching
Many of the things that are done in teaching and coaching are alike
Energy management includes all of the following except
Material energy management
The Cognitive Learning Domain generally deals with
Mental-thinking skills
If an athlete's goal is to increase strength and elicit positive tissue changes, which of the following general workout patterns would best suit their goal?
Moderate volume (sets of 8-12 reps) at moderate intensity and short rest
Physical, mental and emotional readiness without distraction leads to
Optimal readiness
The Affective Learning Domain reflects
Personal-social or attitudinal skills
To get the most potential out of your athletes, you should
Practice like a champion
A game plan for training emotional toughness includes
Practicing skills away from the sport environment, Practicing skills during practice, & Making changes when necessary
Maximizing energy resources to maintain consistent, ready and total engagement includes
Preparation routine
A mental reset to get your athletes back to focusing on the challenge at hand is
Refocusing
During the purposeful practice phase, the coach
Should observe the practice activities of the athletes and attempt to provide each of them with correct feedback
Weight-room facilities should include
Signage that shows what to do in case of emergency
Learning activities that assist the learner to advance from their current skill level to higher levels of performance are
Skill progressions
The closer practice conditions are to competition conditions, the more likely the athlete will be able to successfully perform practice activities during future competition. This is a principle of motor skills learning called
Specificity of training
The exercise that predominately trains the quads and gluteus is the
Squat
When performing a Romanian dead-lift
The bar should be kept close to the body for each repetition
When considering the sequential nature of the motor skill learning process, as described by Martens (1990), the order of events generally proceeds as follows
The mental phase>the practice phase>the automatic phase
Intensity refers to
The percentage of weight lifted and determined by a person's maximum
Typically drills that are instructionally effective, incorporate the following components
They are given a meaningful name to aid athletes in remembering them in the future, They save practice time and facilitate the athletes' understanding because they are easily understood, & They are useful in achieving previously identified objectives and uniquely fit into the practice plan to serve this role
It is important for athletes to go through an orientation period before strength training
To learn about safety, standards of behavior and proper technique
Inspection of strength training equipment should take place on a
Weekly basis
Aspects to consider when creating a strength program include
What equipment and time are available for strength training, What coaches of other sports at your school are planning, & Experience of your athletes
Strength training programs should be designed to
Work all major muscles of the body