Methods of Strength and Conditioning Final Review
Which biochemical reaction provides energy for 5-10 seconds of sustained muscular contraction?
PCr + ADP + H+ --> ATP + Cr
When exercise is prolonged or performed in a hot environment an increase in heart rate may be seen with a concomitant decrease in stroke volume. This phenomenon is known as:
Cardiac Drift
Which of the following is not a variable that can be manipulated during interval training?
Frequency of training
Periodization is:
a logical method of varying volume of intensity over time
What are the three stages of linear sprinting?
acceleration, attainment, maintenance
_____________ involves providing an appropriate stimulus for attaining a desired level of physical, physiological, or performance adaptation.
overload
The decrease in tension felt in holding a stretch over time is called what?
stress relaxation
SSC stands for:
stretch-shortening cycle
Typically, an 8- to 14-day ____________ is constructed at the end of the precompetitive sub-phase to stimulate a super compensation of both preparedness and performance.
taper
An estimate of the amount of work accomplished is the:
volume load
A macrocycle generally progresses as:
low/moderate volume to high volume to low volume
True or False? The smallest and most basic training structure is the mesocycle.
False
True or False? The stretch-shortening cycle couples a concentric muscular action followed immediately by an eccentric muscular action.
False
An athlete who performs two sessions a day, five days a week has a training frequency of:
10 sessions a week
Which of the following is a protective legal document commonly used in the health/fitness field?
-agreement to participate -waiver -informed consent
What factors affect training intensity?
-average load used per training session -frequency of training sessions -the rate at which training proceeds
An injury analysis should identify:
-common injuries associated with a given sport -factors that predispose or increase risk for a particular injury -the injury history of the athlete
Sport injuries are often sustained as a result of:
-contact that overloads a particular structure -overload that occurs without contact -gradual overuse of tissue
What is the primary factor affecting aerobic exercise performance?
-maximal oxygen consumption -mechanical efficiency -fractional utilization
How many ATP molecules are generated from 1 molecule of glucose in glycolysis?
2 ATP
The two turns of the Krebs Cycle are derived from:
2 Pyruvates
For every two turns of the Kreb's Cycle, how many ATP molecules are generated from FADH?
4 ATP
The overall intensity of a general warm-up should be about ____ of aerobic capacity.
40% to 60%
The population of people 65 and older in the United States by the year 2060 is projected to be over:
98 million
In a sarcomere, the myosin filaments are equal in length to the:
A band
A needs analysis should identify the demands of the sport itself, not the specific needs of the individual athlete.
False
True or False? Because of the uniqueness of implement training, all types of implements and related training movements will be beneficial in improving athletic performance.
False
True or False? Single-joint exercises typically have the same impact on performance as multi-joint training exercises.
False
Many athletic strength training programs place an emphasis on performance of ________________ within their training programs.
Olympic-style exercises
SAID principle
Specific Adaptations to Imposed Demands; when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it
Which of the following questions is NOT addressed by the needs analysis?
The goals of the athlete.
True or False? Fractional utilization is a way to quantify the intensity of aerobic exercise, primarily from a metabolic perspective.
True
True or False? Motive to avoid failure is not about avoiding failure, but about avoiding situations where failure can be attributed internally.
True
True or False? Supercompensation is a term used to indicate an increase in a specific physical, physiological, or performance characteristic as a result of an overreaching or a concentrated loading phase.
True
Which meso-cycle structure is designed to develop an overall fitness base with the use of substantial workloads that target basic athletic abilities, such as muscular strength, anaerobic endurance, or aerobic endurance?
accumulation
Which muscle group is an antagonist to the external rotation of the gluteus during the late swing phase?
adductors
The pathway of nerve impulses from the periphery to the central nervous system contains:
afferent neurons
__________ is the ability to make efficient coordinated movements in multiple planes performed at multiple velocities.
agility
What phase occurs when a stressor is introduced to a system and an immediate response occurs where performance is decreased due to acute fatigue?
alarm phase
The recommended resistance training regime for an adolescent should include:
an emphasis on proper form
A decrease in pH inhibits PFK; therefore, decreases the rate of:______________________:
anaerobic glycolysis
What injury occurs with regularity in volleyball, soccer, and basketball?
ankle sprain
Having too much arousal can lead to which of the following?
anxiety
____________is defined as voluntary participation in activity with knowledge of the inherent risk(s).
assumption of risk
A track athlete who competes in an indoor and outdoor season would use what type of annual training plan structure?
bicycle
In attempting to improve power by using plyometric exercises, the instructions should focus on:
both fast, explosive movements and soft landing
The primary contractile elements in skeletal muscle are:
both myosin and actin
Maximal aerobic capacity is determined by:
cardiac output and (a-v)O2 difference
Maximal oxygen consumption is limited by:
cardiac output, pulmonary function, and cellular metabolism
Staff members should be accountable for maintaining a professional __________.
code of conduct
sarcopeniaWhen training individuals with cardiovascular disease, what methods of training are recommended to improve body composition, strength, and some indicators of cardiovascular fitness?
combined aerobic and resistance training
For most people, stretching should be performed in the ____ phase of a workout.
cool-down
The process by which the myosin cross bridge swivels inward, is released from the actin molecule, stands back up, rebinds to the actin molecule, and swivels again is called:
crossbridge recycling or crossbridge recharging
Which of the following is NOT a result of sarcopenia?
decrease in percent body fat
As the load increases, the maximal number of repetitions that can be performed ___________
decreases
The general preparation phase should focus on:
developing the fitness base
What refers to whether an individual will seek out, approach, or be attracted to certain situations?
direction of effort
What type of training method works by manipulating the human strength curve so that the least resistance is provided at the weakest position and the most resistance at the strongest position?
dynamic variable resistance
Most research supports the contention that _____ muscle actions are most effective for increasing muscle size.
eccentric
The difference between end-diastolic volume and end-systolic volume is known as:
ejection fraction
Which of the following is NOT a characteristic of the realization phase?
elevates general fitness
Strong feelings, having both physical and psychological manifestations that serve to energize behaviors are known as:
emotions
Which of the following factors will affect the stretch-shortening cycle?
fatigue
When training the lower body during a resistance exercise session, which of the following exercises should be performed first?
front squats
The 400m sprint is an example of an event that requires significant contribution from the ____________ energy system.
glycolytic
Which of the following detects the rate of stretch in skeletal muscle?
golgi tendon organ
Which muscle group is primarily responsible for horizontal propulsion during linear sprinting?
hamstrings
What is the temporal pattern of the legs during linear sprinting?
hip, knee, ankle
When an athlete starts on one leg and propels herself off the ground into the air and lands on the same leg this is referred to as a:
hop
Which of the following is NOT considered a major goal of sport psychology?
improving athlete motivation
Performing an unplanned change of direction will:
increase valgus loads, decrease movement efficiency, and generate general muscle activation patterns
Increasing the explosive force generated by the quadriceps during the maintenance phase of linear sprinting would:
increase vertical displacement
You begin a lower extremity strengthening program with a 30-year-old woman. During the first session, she begins to complain of anterior knee pain that she says occurs only when she is performing a squat exercise. She has no previous history of knee pain. Which of the following is not an appropriate change to make in her training?
instruct the patient to perform the squat into increasing knee flexion angles, educating her that the squat exercise will be less painful if she moves through a larger range of motion
An athlete telling himself to slow down on the eccentric phase of a squat is an example of what type of self-talk?
instructional self-talk
The view of motivation which contends that motivation results from both the person and the situation and how these two interact is the:
interactional view
An athlete presents to you immediately after spraining her ankle during a plyometric training activity. Her ankle is swollen and she is having difficulty walking due to pain. Which of the following is not an appropriate immediate treatment technique for this acute injury?
isotonic and isokinetic strengthening exercises
A needs analysis examining injury risk in female athletes should include their increased risk of _________ injury compared to male athletes.
knee
To improve performance, a plyometric program should:
last a minimum of 8 weeks and maximize movement velocity
You are developing an upper extremity-strengthening program for a collegiate athlete who plays a variety of sports involving overhead movements. He denies any current injury but did have symptoms of shoulder impingement 3 months earlier. Which exercise should not be emphasized during his strengthening program?
lat pull-downs (behind the head)
Which of the following motor skills requires a takeoff from one foot and landing on the other?
leap
In flipping the tire, the majority of the momentum is developed in the________________; this momentum results in a powerful flipping movement of the tire.
legs/hips
What is NOT a cause of injury associated with physical activity?
liability
A 6-ft, 3-in., 245-lb high school football defensive lineman has the following physical test scores: bench press, 250 lb; squat, 130 lb; 40-yd dash, 5.4 s; seated 4-lb medicine ball push, 21 ft, mile run, 6 min 33 s. The area he needs the MOST work in is:
lower body strength and power
A female basketball player has the following test results: 1-RM bench press, 150 lb; sit-ups, 60; push-ups, 45; vertical jump, 12 in.; 20-yd dash, 2.8 s.; mile run, 5 min 22 s. The area she needs to focus on the MOST is:
lower-body strength and power
General preparation is a training phase usually associated with:
macro- and meso-cycles
Continuous training is designed to increase an athlete's:
maximal oxygen consumption
The maximum rate that an individual can consume oxygen is:
maximal oxygen consumption
The O2 cost relative to the amount work performed during an exercise task is referred to as:
mechanical efficiency
In a group of test scores, the ______________ is the middle score from the entire group of scores.
median
The trait which encapsulates an athlete's ability to deal effectively with, and thrive through pressure, challenge and adversity when things are going well, in addition to when things are challenging is:
mental toughness
Which of the following is not part of the conduction system in the heart?
mitral valve
The logs provide a resistance that is:
more dynamic than that of the kegs
The stability of a joint is _________ related to its mobility.
negatively
__________ is defined as failure to act as a reasonable and prudent person would under similar circumstances.
negligence
Strength gains during the first several weeks of training are generally attributed to __________.
neural adaptations
Stretching prior to vigorous exercise will likely ______ risk of muscular injury.
not affect
Which of the following types of resistance training would most likely have the greatest impact on body composition?
one month of high-volume training (multiple sets of 10 repetitions)
The training stimulus that exceeds habitual training ability and when applied in appropriate doses, induces short-term fatigue, but eventually enhances performance is:
overload
Most strength and conditioning coaches adhere to the concept of ______________ organizing their training programs into cycles so that each cycle has a specific physiological goal, with the ultimate goal being to bring their athletes to a peak at the appropriate time.
periodization
The dominant energy system used in volleyball is the:
phosphocreatine system
A group of individuals who share a common characteristic is termed a ______________.
population
Performing a back squat followed by a vertical jump is an example of:
post activation potentiation
Which of the following is not part of the overall facility design process?
post-operation phase
________ is defined as a manufacturer's and/or vendor's legal responsibilities if someone sustains injury or damage due primarily to a defect or deficiency in design or production.
product liability
The goal of winning a state track meet is an example of what type of goal?
product-based goals
Examples of objective testing to determine an injured athlete's readiness to return to sport include:
range of motion and strength
Which healing phase occurs 3 to 20 days after injury and is characterized by decreasing inflammation and pain, formation of new capillaries, and collagen synthesis?
repair phase
Strength gains are influenced by:
repetition velocity, rest period length, and number of sets per exercise
The period of time that energy is being conserved in order to allow for ATP to be readily available for the next set and for the clearing of other metabolic substrates that can hinder performance is known as the:
rest interval
According to the mechanical model, a SSC increases muscle force output due to:
reutilization of elastic energy
A conscious decision to perform an action or series of actions with the express purpose of benefitting performance in some way is a:
routine
When training for muscular endurance, approximately how long should inter-set rest periods be?
short (1-2 minutes)
A needs analysis shows that a sport mostly uses the phosphogen energy system. What type of of metabolic training will be most effective for this sport based on the needs analysis?
short sprints with long rest intervals
Specificity deals with:
the degree of metabolic and mechanical similarity between exercises
Which statement concerning exercising in the heat is not correct?
the evaporative cooling provided by increasing sweat rate serves to restore blood volume
Which of the following would NOT be part of a biomechanical analysis?
the length of the event
The highest power output achieved in an exercise is a function of:
the load lifted, the relative intensity of the exercise, and the trained state and level of athlete
What is a measure or estimate of the total work performed that is strongly related to total energy expenditure?
training volume
Which mesocycle is 2 to 4 weeks in duration and is designed to translate the adaptations and skills developed in the preceding block into sport-specific characteristics which allow for the elevation of preparedness?
transmutation
Sequenced periodized training deals with:
using one phase of training to potentiate the next phase
In which exercise intensity zone does blood lactate NOT reach a steady state?
zone 3 (severe exercise)
