Practical portion practice Qs
A landline phone is being placed near the main entry of a collegiate athletes' training facility. The phone should be placed at what height from the floor? a.6 ft (1.8 m) b.4 ft (1.2 m) c.5 ft (1.5 m)
4 feet??
What's the Jackson-Pollock 3-site body composition formula for men?
Men: Chest, abdomen, and thigh
What is the recommendation for fans in a training facility when being used to circulate air and reduce stagnant air? a.2-4 fans per 1200 sq ft (111.5 m2) b.there is no specific recommendation c.1-2 fans per 1000 sq ft (93 m2)
a. 2-4 fans per 1200 sq ft (111.5 m2)
A male collegiate weightlifter is in the hypertrophy phase of a strength and conditioning program. Which of the following exercise programs is the most appropriate?
a. Program 1 (mostly 2-4 sets of 10)
An athlete performs 3 sets of 5 repetitions of the barbell back squat exercise with a weight of 100 lb (45 kg). What is the athlete's volume-load? a.1500 lb (680 kg) b.500 lb (227 kg) c.300 lb (136 kg)
a.1500 lb (680 kg)
What is the minimum recommended distance between weightlifting platforms? a.36 in (91.5 cm) b.60 in (142.25 cm) c.24 in (61 cm)
a.36 in (91.5 cm)
What is an appropriate rest interval for 4 sets x 10 repetitions of bodyweight dips? a.60 sec b.20 sec c.180 sec
a.60 sec
A 1500-meter runner has been performing 4-minute intervals with a work to rest ratio of 1 to 1. Which of the following would be the prescribed intensity? a.70%-80% VO2max b.110-120% VO2max c.95-105% VO2max
a.70%-80% VO2max Close toVO2 max for interval training.
A group of highly trained distance runners need to improve their running economy. Which of the following would be appropriate if the goal is to develop reactive strength during the preparatory phase? A. Barbell back squat - 6 sets of 3 reps @ 55% 1RMRear foot elevated split squat - 5 sets of 2 reps @ 90% 1RMPogo hop - 2 sets of 15 reps B. Barbell back squat - 3 sets of 12 reps @65% 1RMRear foot elevated split squat - 1 set of 12 reps @ 67% 1RMPogo hop - 5 sets of 15 reps C. Barbell back squat - 3 x 5 @ 85% 1RMRear foot elevated split squat - 2 sets of 5 reps @ 6RMPogo hop - 2 sets of 10 reps a.C. b.B. c.A.
a.C.
Following an intense training session and prior to the next training session, what recovery technique should be used to acutely increase joint range of motion and muscle flexibility? a.active recovery following the training session b.foam rolling during the warm-up activities c.pneumatic compression following the training session
a.active recovery following the training session
When determining the relative risk of acute injuries for a high school female basketball team, the strength and conditioning professional would program with consideration for which of the following? a.ankle sprains b.hamstring strain c.patellar tendinopathy
a.ankle sprains
An athlete should demonstrate which of the following movement patterns when performing a double-leg vertical jump exercise? a.both arms reach up through the sagittal plane b.the dominant arm reaches up through the sagittal plane c.both arms reach up through the frontal plane
a.both arms reach up through the sagittal plane
Three sets of sprints performed in a zig-zag pattern for 20 yards with a 60-second rest between sets will directly enhance which of the following? a.change-of-direction b.anaerobic capacity c.speed and agility
a.change-of-direction
You have created a new body composition assessment and found that it has a high positive correlation to a DEXA scan. Which of the following describes the type of validity your new assessment possesses? a.criterion-referenced validity b.content validity c.construct validity
a.criterion-referenced validity
An athlete's strength and conditioning program shows the following for the squat during each training session throughout the mesocycle. Monday - 4 sets X 5RM Wednesday - 4 sets x 12RM Friday - 4 x 2RM What periodization model is this representative of? a.daily undulating periodization b.flexible periodization c.traditional periodization
a.daily undulating periodization
When utilizing overspeed training to improve short-distance sprinting of 10-40 yd (9.1-36.6 m), what is the recommended slope for moderately trained athletes? a.downhill slope of 5.8 degrees b.downhill slope of 8.3 degrees c.downhill slope of 2.5 degrees
a.downhill slope of 5.8 degrees
An athlete lacks flexibility in the wrist when performing the front squat. Which of the following recommendations is most appropriate as the athlete progresses to the performance of a clean? a.drop the height of the elbows b.use straps to hold the bar c.utilize a crossed-arm position
a.drop the height of the elbows
Which of the following muscles isometrically contracts when performing a stiff-leg deadlift? a.erector spinae b.gluteus maximus c.iliopsoas
a.erector spinae
An athlete completes a 45-minute aerobic endurance training session consisting of easy cycling interspersed with sprints at 90% of VO2max. Which of the following best describes the type of training being performed a.fartlek training b.pace/tempo training c.high-intensity interval training
a.fartlek training (or HIIT)??? **double check
Which of the following joint actions occurs during the concentric phase of the front squat? a.hip extension b.knee flexion c.spinal extension
a.hip extension
Which of the following methods of stretching should be incorporated into an athlete's program who demonstrates a restricted range of motion during hip flexion? a.hold-relax PNF b.dynamic stretching c.ballistic stretching
a.hold-relax PNF
When performing a power exercise with a barbell, which of the following will provide the lifter with the strongest grip? a.hook grip b.alternated grip c.pronated grip
a.hook grip
A rugby winger is performing resisted sled training consisting of 8 sets of 25-meter sprints with a 30% targeted reduction of velocity. What is the primary goal of this strategy? a.improve accelerative capacity b.increase stride frequency c.increase maximum velocity
a.improve accelerative capacity
When observing a cyclist using a spin bike, the option to adjust the seat forward or backward will result in an improvement to which of the following actions? a.increased hip extensor force production during downstroke b.increased pelvic motion contributing to force production c.increased hip flexor force production during downstroke
a.increased hip extensor force production during downstroke
Hexagon test video a.keep the body facing forward when performing the actual test b.perform the circuit three times as fast as possible just as practiced c.just jump to the line each time and jump as fast as possible
a.keep the body facing forward when performing the actual test
Based on the needs analysis of a volleyball setter, which of the following exercises best replicates the biomechanical demands of the position? a.landmine push press b.full squat and press c.front planks
a.landmine push press
reverse nordic ex video a.maintain alignment of the trunk and upper leg b.continue with current technique as shown c.avoid use of the arms in the concentric phase
a.maintain alignment of the trunk and upper leg
What is the primary difference when performing a snatch exercise as compared to a one-arm dumbbell snatch exercise? a.more technical skill is required b.less technical skill is required c.no difference exists in technical skill
a.more technical skill is required
A collegiate softball player is transitioning between phases in the current macrocycle. Phase A: 1-3, 1-3 90% 1 RM Phase B: 2-5, 3-6 reps, 85% 1 RM Which of the following describes the change in phases? a.peaking to maintenance b.strength/power to peaking c.hypertrophy to basic strength
a.peaking to maintenance
When spotting the initial movement phase of the forward step lunge, how should the strength and conditioning professional place themselves relative to the athlete? a.plant one foot 12-18 in (30-46 cm) behind the athlete's lead foot b.place both feet 6-12 in (15-30 cm) to the side of the athlete's body c.place both feet evenly on either side of the athlete's trail foot
a.plant one foot 12-18 in (30-46 cm) behind the athlete's lead foot
A college baseball player was tested 10 weeks before the start of the season with the following results Height6 ft, 0 in. (182 cm)Bodyweight212 lb (96.5 kg)1 RM bench press260 lb (118 kg)1 RM squat335 lb (152.5 kg)1 RM power clean225 lb (102.3 kg)Pro-agility4.50 sec10 yd sprint1.95 secVertical jump28.5. (72.4 cm) Which of the following needs improvement? a.power b.speed c.acceleration
a.power his power clean could be higher (260s)
Which of the following is a professional standard for strength and conditioning programs? a.programs should provide adequate and appropriate supervision b.activities should be planned with an adequate number of staff c.coaches should hold a bachelor's or master's degree
a.programs should provide adequate and appropriate supervision
When performing the contract-relax PNF technique, the coach will conduct which of the following actions? a.resisted concentric contraction b.passive isotonic stretch c.resisted isometric contraction
a.resisted concentric contraction
A 15 y.o. cross country skier is seeking to improve their aerobic capacity during the off-season, which training mode would be most sport-specific? a.rowing machine b.VersaClimber c.stationary bike
a.rowing machine
What is the required implementation of policies, procedures, and actions into the daily operations of strength and conditioning programs referred to as? a.standard of care b.legal statutes c.guidelines of operation
a.standard of care ???
An Olympic triathlete's needs analysis shows that their hip range of motion is limited. Which of the following methods should be incorporated in the training program? a.static stretching b.ballistic stretching c.dynamic stretching
a.static stretching (dynamic is more sports specific and less effective at improving ROM)
A strength and conditioning coach is organizing a battery of tests for a group of incoming athletes. Which factors are vital to test selection when the goal is to accurately track the athletes' performance over time? a.test reliability b.component validity c.sport specificity
a.test reliability
When conducting a body composition assessment with calipers, what factor should determine the number of sites and equations used? a.the population being tested b.the sex of the individual being tested c.the examiner's preference
a.the population being tested
An aerobic endurance athlete's training goal is to improve their ability to sustain their pace when competing by improving running economy and increasing their lactate threshold. Which of the following programming recommendations will support this goal? a.train slightly above race pace continuously for 30 min b.perform 3 min intervals at 90% VO2max with 6 min rest bouts c.train at 75% of VO2max for 90 minutes
a.train slightly above race pace continuously for 30 min this is pace/tempo or threshold training. Can be steady or intermittent. GOAL: improve running economy and increase lactate threshold a: Is pace/tempo b: is HIIT c: Long, slow distance
When an athlete is changing direction, what has the greatest influence on the performance of that change of direction? a.trunk b.feet c.head
a.trunk
When positioning the shoulders and arms for the starting position of a power clean, an athlete should be provided which of the following cues? a.turn the elbows out b.protract the shoulder blades c.align the shoulders with the bar
a.turn the elbows out (shoulders should be slightly in front of the bar)
What should the certified strength and conditioning staff consider when supporting the provision of effective instruction and supervision during activities in their facility? a.type of program being conducted b.provision of written training programs c.cleaning of equipment after each athlete
a.type of program being conducted
Which of the following quantifies the mechanical work performed during a resistance training session? a.volume-load b.repetition-volume c.training intensity
a.volume-load
When performing a lunge to improve the range of motion at the hip, which of the following positions will have the greatest positive impact? a.leaning the torso back while dropping into the lunge position b.contracting the abdominal muscles to posteriorly tilt the pelvis when dropping into the lunge position c.dropping to a 90-degree knee position of the forward leg with the foot flat on the ground
b.contracting the abdominal muscles to posteriorly tilt the pelvis when dropping into the lunge position
An athlete's strength and conditioning program shows the following for each of the core exercises. Monday - 4 x 5 @ 85% Wednesday - 4 x 10 @ 75% Friday - 4 x 2 @ 90% What periodization model is this representative of? a.traditional periodization b.daily undulating periodization c.flexible periodization
b.daily undulating periodization
Which of the following exercises would optimize the activation of the stretch-shortening cycle during the power training phase of an NCAA Division II basketball shooting guard? a.barbell jump shrug b.depth jump c.single-leg box jump
b.depth jump
A strength and conditioning professional scheduled a battery of field tests that will be performed outside for about an hour during the heat of the summer. Which of the following will help to minimize any health risks? a.acclimatize athletes for at least 3 days prior to the day of testing b.drink plenty of water in the 24-hours prior to testing c.wear darker-colored, moisture-wicking clothing
b.drink plenty of water in the 24-hours prior to testing (should actually be acclimatized 1 week prior)
When conducting a warm-up with a need to increase an athlete's range of motion, what method of stretching should be included? a.ballistic stretching b.dynamic stretching c.static stretching
b.dynamic stretching
Which of the following foot contact and body positions should result in a more propulsive resultant ground reaction force when performing weighted sled pushes? a.foot contact behind their center of gravity b.foot contact in line with the athlete's center of gravity c.foot contact in front of the athlete's center of gravity
b.foot contact in line with the athlete's center of gravity
The use of a weight belt during maximal loads can result in which of the following? a.increased rigidity of the entire torso to support heavy loads b.increased intra-abdominal pressures creating a fluid ball c.increased intra-thoracic pressures creating an air ball
b.increased intra-abdominal pressures creating a fluid ball
An athlete is running toward a target and needs to decelerate, what cue should be provided to the athlete? a.move arms across body b.lean body away from target c.plant the trail leg
b.lean body away from target
What recovery technique has been shown to benefit athletic performance by reducing muscle tissue soreness and game-related fatigue? a.electrical muscle stimulation b.manual massage c.cryochambers
b.manual massage
When organizing a pre-season training session for collegiate athletes, exercises should be arranged allowing for prioritization of which of the following outcomes? a.hypertrophic development b.maximal expression of force c.acute muscle fatigue
b.maximal expression of force
A strength and conditioning professional is selecting exercises to enhance cycling performance for a triathlete. Which of the following options are most applicable to the drive phase? a.pogo jumps b.squat jumps c.countermovement jumps
b.squat jumps
Which of the following force-velocity profiles are recommended to optimize power when performing nonexplosive strength exercises? a.accelerative strength b.strength-speed c.absolute strength
b.strength-speed
When preparing to perform the inchworm dynamic stretch, the weight of the body should be which of the following? a.evenly distributed b.toward the lower body c.toward the upper body
b.toward the lower body
A strength and conditioning professional is testing a female athlete using the Jackson-Pollock 3-site body composition formula. Which of the following skinfold sites should be used? a.chest, abdomen, and thigh b.triceps, suprailiac, and thigh c.subscapular, triceps, and abdomen
b.triceps, suprailiac, and thigh
When assessing the physical characteristics of competitive sprint breaststroke swimmers, a test battery should include which of the following? a.vertical jump, 3RM power clean, 3RM bench pull, 10RM lateral raise b.vertical jump, 1RM back squat, 1RM bench press, 1RM pull-up c.broad jump, 10RM leg extension, 10RM bench press, 10RM pull-up
b.vertical jump, 1RM back squat, 1RM bench press, 1RM pull-up
When performing the spiderman crawl dynamic stretch, which of the following describes the movement of the hands? a.walk the hands forward as far as possible b.walk the hands forward outside the forward leg c.walk the hands forward and across the body
b.walk the hands forward outside the forward leg
An athlete is performing the t-test as shown. What instructions should be provided to the athlete to ensure that the best time is achieved? a.touch only the outside cones when changing direction b.reach with the lead leg when side shuffling c.push the ground away when side shuffling
c. push the ground away when side shuffling review the T test
A strength and conditioning professional observes an athlete performing the bent-over-row exercise as shown. Which of the following cues should be given to the athlete? a."Drop your upper body towards the floor more." b."Tilt your head down a bit and look at the floor." c."Continue with current technique."
c."Continue with current technique."
An athlete is performing three sets of the bench press exercise. What is the volume-load of the workout shown below? a.4080 lb (1854.5 kg) b.3930 lb (1786.5 kg) c.1310 lb (595.5 kg)
c.1310 lb (595.5 kg)
Successful completion of the hexagon agility test is determined when athletes perform which of the following actions? a.6 jumps from the inside to the outside of a hexagon pattern while the same direction throughout the test b.18 jumps from the inside to the line of a hexagon pattern while facing the line in the pattern for each jump c.18 jumps from the inside to the outside of a hexagon pattern while facing the same direction throughout the test
c.18 jumps from the inside to the outside of a hexagon pattern while facing the same direction throughout the test
Which of the following tests requires the greatest amount of time to administer to ensure reliable results? a.vertical jump b.40 yd sprint c.1RM squat
c.1RM squat
An acceleration program focused on strength-speed when performing a sled pull should include which of the following options? a.2 x per week @ 50% velocity decrements b.2 x per week @ 75% velocity decrements c.3 x per week @ 25% velocity decrements
c.3 x per week @ 25% velocity decrements
strength/power athlete recovering from a shoulder injury can perform shoulder exercises using which of the following loading schemes during the late fibroblastic repair phase after consultation with medical staff? a.3-4 sets x 3-6 reps < or = 50% 1RM b.3-4 sets x 15-20 reps < or = 70% 1RM c.3-4 sets x 8-10 reps < or = 50% 1RM
c.3-4 sets x 8-10 reps < or = 50% 1RM ((should be submaximal <50%) Typically, a lower intensity with higher volume is recommended to promote recovery without overloading the shoulder
An athlete is performing the bench press as part of a complex training set to enhance upper body power. Which of the following options is appropriate? a.5 reps @ 87% 5RM followed by 3 plyometric push-ups b.3 reps @ 115% 3RM followed by 3 plyometric push-ups c.4 reps @ 75% 1RM followed by 3 plyometric push-ups
c.4 reps @ 75% 1RM followed by 3 plyometric push-ups (5 reps at 87% may be too high for optimal power)
A collegiate volleyball athlete is transitioning from off-season to pre-season training. Which of the following is an appropriate resistance training frequency for the pre-season? a.6 sessions per week b.2 sessions per week c.4 sessions per week
c.4 sessions per week Offseason: 4 - 6 sessions Preseason: 3 - 4 sessions In season: 1 - 3 seasons Postseason: 0 - 3 sessions
The skinfold thickness of the suprailium is assessed by grasping the skin in which of the following manners? a.a horizontal fold in line with the angle of the iliac crest and anterior to the axillary line b.a vertical fold perpendicular to the angle of the iliac crest and aligned with the midaxillary line c.a diagonal fold in line with the angle of the iliac crest and anterior to the axillary line
c.a diagonal fold in line with the angle of the iliac crest and anterior to the axillary line
An athlete completes the T-test by performing which of the following movements? a.forward sprint b.lateral shuffle c.backpedal
c.backpedal
A Division I collegiate quarterback is performing a set of barbell Romanian deadlifts followed by Nordic curls during a hypertrophy phase of training. Which of the following methods is being used? a.cluster set training b.superset training c.compound set training
c.compound set training
When performing the barbell back squat with chains, greater forces are encountered during what muscular action? a.eccentric b.isometric c.concentric
c.concentric
When assessing a new change of direction test with a team of volleyball players, the scores are found to have a high correlation with the T-test. This represents what type of validity? a.discriminant validity b.face validity c.concurrent validity
c.concurrent validity (similar results between 2 different measures)
Which of the following coaching instructions would enhance the ROM of the hamstring if using the concept of reciprocal inhibition? a.contract the hamstring against a resistance prior to the passive stretch of the hamstrings b.inhale deeply through the abdomen and exhale during the passive stretch of the hamstrings c.contract the hip flexors during the passive stretch of the hamstrings
c.contract the hip flexors during the passive stretch of the hamstrings
What should be the recommended position of a strength and conditioning professional on dietary supplements for high school athletes? a.protein supplementation is appropriate b.creatine supplementation is appropriate c.dietary supplements should be discouraged
c.dietary supplements should be discouraged
Which of the following is a component of an emergency action plan for a high school strength and conditioning facility? a.plan of action for a live shooter b.phone number for the team physician c.emergency contact numbers for athletes
c.emergency contact numbers for athletes
How often should the strength and conditioning coach schedule practice of the emergency response plan? a.every month b.every other month c.every 3 months
c.every 3 months
A freshman volleyball player went home for a holiday during the post-season resulting in 6 weeks of active rest. What adjustments to the next macrocycle might the strength and conditioning coach need to make? a.eliminate the general preparatory period b.shorten the general preparatory period c.extend the general preparatory period
c.extend the general preparatory period
Which of the following battery of tests for collegiate baseball players should be administered in the order provided? a.sit-and-reach, vertical jump, 5-10-5 agility test, 1 RM power clean, 1RM back squat, 1 RM bench press, 60-yard sprint, medicine ball side toss b.grip strength, broad jump, medicine ball overhead throw, 5-10-5 agility test, 1 RM power clean, 1RM back squat, 1 RM bench press, 300-yard (275 m) shuttle c.grip strength, vertical jump, medicine ball side toss, 5-10-5 agility test, 1 RM power clean, 1RM back squat, 1 RM bench press, 60-yard sprint
c.grip strength, vertical jump, medicine ball side toss, 5-10-5 agility test, 1 RM power clean, 1RM back squat, 1 RM bench press, 60-yard sprint (sprint testing after power and strength)
A college baseball player just finished his first competitive season at school. What should be the focus of the resistance training program following the post-season? a.hypertrophy/basic strength b.active rest/basic strength c.hypertrophy/strength endurance
c.hypertrophy/strength endurance (early off season)
A 154 lb (70 kg), 6 ft., 3 in. (190.5 cm) female collegiate volleyball player has the following test profile 1RM bench press105 lb (47.5 kg)1RM back squat145 lb (66 kg)VO2 max49 ml/kg/minBody fat percentage20%Vertical jump21 in (53 cm) Which of the following needs improvement? a.lower body power b.upper body strength c.lower body strength
c.lower body strength 90% bench: 113 90% squat: 185 (she's farther off the squat)
Which of the following identifies the correct performance of a good morning exercise? a.flex the knees while flexing at the hip during the descent b.pull the elbows forward during the descent c.maintain a slight knee flexion during the descent
c.maintain a slight knee flexion during the descent
To ensure the validity of the test results for the 300-yard (274 m) shuttle, a coach should insure which of the following conditions exist? a.pairing of athletes of similar ability, one line judges, a 5-minute rest interval b.pairing of athletes of same position, two line judges, a 3-minute rest interval c.pairing of athletes of similar ability, two line judges, a 5-minute rest interval
c.pairing of athletes of similar ability, two line judges, a 5-minute rest interval
An athlete is performing depth jumps from a 12-inch box and demonstrates an inability to transition to the concentric portion of the movement without a loss of form. Which of the following would be an appropriate activity? a.perform jumps to the box b.perform single leg depth jumps c.perform drop freeze landings
c.perform drop freeze landings focus on proper landing mechanics and absorbing the force without transitioning immediately into a jump. This allows them to work on their strength, stability, and control during the landing phase, which can improve their overall jumping ability.
If programming to enhance buffering capacity, when should the strength and conditioning professional coordinate the inclusion of 3 on 3 small sided games for a collegiate soccer? a.off-season b.in-season c.pre-season
c.pre-season
To reduce the risk of litigation as a certified strength and conditioning coach, individuals should acquire which of the following? a.state licensure b.continuing education c.professional insurance
c.professional insurance
The performance of active recovery following an intense training session has shown the greatest impact on which of the following? a.decreased blood lactate removal b.positive psychological outcomes c.reduced muscular fatigue
c.reduced muscular fatigue
A basketball team, when participating in a speed and agility training session, performs a deceleration drill at three-quarter speed and take more than 8 steps to come to a stop. What change in the activity should be provided? a.run at three-quarter speed and stop within five steps b.run at half speed and stop within 7 steps c.run at half speed and stop within three steps
c.run at half speed and stop within three steps
A 315-lb (143-kg) male collegiate American football offensive lineman has the following test results Body fat percentage20%Pro-agility4.45 sec40-yd (37-m) sprint5.9 sec1RM bench press325 lb (148 kg)1RM back squat450 lb (204.5 kg) Which of the following should be of focus in the training program? a.upper body strength b.body composition c.sprint speed
c.sprint speed
Which of the following series of plyometric exercises provides an appropriate progression in intensity? a.standing long jump, single-leg ankle hop, cycled split squat b.single-leg ankle hop, standing long jump, cycled split squat c.standing long jump, cycled split squat, single-leg ankle hop
c.standing long jump, cycled split squat, single-leg ankle hop (basic--->more intense)
Which of the following should be demonstrated by an athlete during the initial acceleration phase of sprinting? a.emphasis on the pulling action with a negative shin angle b.a 90-degree elbow position is maintained throughout the arm drive c.swing leg recovery is low with an acute positive shin angle
c.swing leg recovery is low with an acute positive shin angle
Which of the following describes the amortization phase during a 100m sprint? a.time from foot leaving the ground to it changing directions b.time between forward rotation of leg and initial foot contact c.time between foot contacting the ground and leaving the ground
c.time between foot contacting the ground and leaving the ground
A strength and conditioning professional is preparing a maximal speed program for a collegiate American football punt returner during the early pre-season. Which of the following daily sequence of activities represents the best strategy? chart of speed development, power, etc
option 1 monday - speed development (max velocity) tuesday - resistance training (strength-power) wednesday - rest thursday - speed development (acceleration) friday - resistance training (power) saturday - speed development (change of direction/agility) sunday - rest ***review this
The needs analysis of a freshman collegiate offensive lineman resulted in a need to improve lean body mass. During the off-season, which of the following program options is appropriate?
option A OFF SEASON: low to mod intensity: 50-75% 1 RM, 3-6 sets of 8-20 reps.
off season training goal (secific preparotory period)
strength
Agility vs COD
Agility involves reacting to unpredictable stimuli and making quick decisions based on those stimuli, meaning the change of direction needs to be responsive to what's happening around the athlete. Change of direction primarily focuses on the physical mechanics of decelerating and accelerating to change direction in a planned manner, without necessarily requiring a reaction to a stimulus.
A female powerlifter is in the final week of her basic strength training block. Which of the following protocols would be recommended for her squat focus day?
Basic Strength 80-95% 1 RM, 2-6 sets of 2-6 reps.
When designing a training program to develop power over time of a trained female volleyball outside hitter, which of the following options should be included? a.1 sets x 10 reps of back squats @ 60% 1RM; followed by 1 sets x 3 reps of countermovement jump with 4 minutes of intra-rest interval b.1 sets x 3 reps of back squats @ 90% 1RM; followed by 1 sets x 3 reps of countermovement jump with 4 minutes of intra-rest interval c.1 sets x 3 reps of back squats @ 90% 1RM; followed by 1 sets x 3 reps of countermovement jump with 2 minutes of intra-rest interval
b. .1 sets x 3 reps of back squats @ 90% 1RM; followed by 1 sets x 3 reps of countermovement jump with 4 minutes of intra-rest interval high-intensity strength training followed by explosive movements with adequate rest to ensure maximum performance in the jumps.
How long should an athlete perform self-myofascial release on a select group of muscles when seeking recovery-related outcomes? a.15-30 seconds b.30-60 seconds c.90-120 seconds
b.30-60 seconds
What is the minimal space that should be present between barbells when racks or benches are lined up in a row? a.24 in (61 cm) b.36 in (91.5 cm) c.30 in (76.2 cm)
b.36 in (91.5 cm)
During the competitive season, an elite wrestler has been performing 4 sets of power cleans for 2 reps at 87% 1RM with rest periods of 3 minutes. Which of the following would be the optimal progression? a.5 x 2 @ 87% with 5 min rest b.4 x 2 @ 89% with 3 min rest c.4 x 2 @ 89% with 2 min rest
b.4 x 2 @ 89% with 3 min rest
A strength and conditioning professional is conducting interval training on stationary bikes at varying intensities of maximal heart rate. Which of the following intensities will result in the greatest amount of thoracic, lumbar, and elbow flexion? a.60% of Hrmax b.90% of Hrmax c.75% of Hrmax
b.90% of Hrmax
A strength and conditioning coach can report an increase in an athlete's reactive strength index when there is improvement in which of the following measures? a.Increased ground contact time b.Increased jump height c.Decreased flight time
b.Increased jump height
An athlete has been participating in a strength and conditioning program for 16 months. Which of the following training sessions meet the guidelines for frequency for this athlete? a.Sun, Mon, Wed b.Mon, Tue, Thu, Sat c.Mon, Thu, Sat
b.Mon, Tue, Thu, Sat review this**
Which of the following activities should be utilized to enhance the perceptual-cognitive abilities of novice and advanced athletes respectively? NoviceAdvancedActivity Set 1high-velocity change of direction drillsseverely restricted agility drillsActivity Set 2reaction drillssmall-sided gamesActivity Set 3restricted agility drillschange of direction drills a.activity set 3 b.activity set 2 c.activity set 1
b.activity set 2
The results of a small battery of tests performed on a male collegiate basketball player weighing 230 lb (104.5 kg) 6 ft., 8 in. (203 cm) tall are as follows 1RM bench press250 lb (113.5 kg)1RM squat295 lb (134 kg)1 RM power clean220 lb (100 kg)Vertical Jump24 in (61 cm)300-yard shuttle60 sec Which of the following training constructs needs improvement? a.maximal power b.anaerobic capacity c.maximal strength
b.anaerobic capacity
An undergraduate strength and conditioning intern has been assisting with training the men's rowing team under the supervision of the head strength coach for the past 2 months. The head strength coach calls in sick on the day of a plyometric and resistance training session. What is the appropriate action? a.cancel the training session b.ask the rowing coach to supervise the athletes c.have the intern supervise the training session
b.ask the rowing coach to supervise the athletes
squat jump video a.no correction is necessary for this exercise b.avoid the countermovement prior to the jump c.start the exercise in an upright position
b.avoid the countermovement prior to the jump
Which is the primary resistance training goal for a high school American football tight end following a 6 month rehabilitation program for an ACL reconstruction? a.strength endurance b.basic strength c.hypertrophy
b.basic strength
Which series of exercises is appropriate when using a push-pull strategy for a resistance training session? a.bench press, shoulder press, pull-up, one-arm dumbbell row b.bench press, pull-up, shoulder press, one-arm dumbbell row c.bench press, pull-up, one-arm dumbbell row, shoulder press
b.bench press, pull-up, shoulder press, one-arm dumbbell row
Which of the following best identifies a key component when training for agility as compared to training for change of direction? a.randomization of a cone pattern requiring change of direction b.change of direction in response to a sport-specific stimulus c.speed when decelerating to change direction and reaccelerate
b.change of direction in response to a sport-specific stimulus
An athlete is observed performing the exercise as shown in the video. Which of the following actions should be taken? bent over row video a.protract the scapula in the top position b.continue with the current technique c.increase elbow flexion throughout movement
b.continue with the current technique
