Resistance Training and Conditioning - Exam 1 (Prev. Quiz & Essentials Q's)

T/F) A very important part of nonparametric relationships versus parametric ones is the concept of transference of a variable to the training outcome.

True

T/F) According to Zatsiorksy's principle of accommodation, an individual will be working "near-maximal force" thoughout the complete range of motion.

True

T/F) According to Zatsiorksy, in producing maximal force there are two main categories of different factors that affect the production of maximal forces.

True

T/F) According to Zatsiorsky only external forces can be regarded as a measure of an athlete's strength.

True

T/F) According to Zatsiorsky, maximum mechanical power can only be achieved in the intermediate range of force and velocity.

True

T/F) An eccentric muscle action can be defined as the yielding phase of a motion.

True

T/F) Developing an athlete with "good aerobic capability" will have a positive effect on recovery, even from high-intensity.

True

T/F) Exercises designed to decrease the susceptibility to trauma should include reverse muscular action.

True

T/F) In general, "aerobic endurance" is developed throughout the transition phase and early preparation phase.

True

T/F) In nonparametric relationships, which are usually positive, force is related to Vm.

True

T/F) Newer, best practices evidence-based research suggests that combining traditional, long duration training with moderate-duration and intense, short-duration methods, such as pace/tempo training, Fartlek training, and interval training, yields the same or better results for performance.

True

T/F) One of the seven laws of ST for sport includes: Focus not on what is new but on what is necessary.

True

T/F) Research has demonstrated that with training to failure there has been found greater gains in muscular endurance but not with power.

True

T/F) Reversible muscle actions must be specifically trained and is one reason why there was a proliferation of plyometric training programs in the United States beginning in the early 1960s.

True

T/F) Superior performance can be related to helping an athlete develop the capacity to store more elastice energy in tendons.

True

T/F) The percentage of change in maximal squat ability depends on the pre-training status of the lifter and duration of training.

True

T/F) The three ways, according to Zatsiorsky, that muscular force is developed by a muscle is by shortening, lengthening or remaining the same.

True

T/F) Time is an intrinsic factor related to strength.

True

T/F) Zatsiorsky and Kraemer suggest that there are three ways for the nervous system to vary muscle force production.

True

The peak contraction principle is realized when using a slow beginning motion.

True

If an athlete's Absolute Strength for a barbell squat is 305 lb and they weight 190lb. What is their relative strength for the squat? (please type the number, rounded to the nearest 10th for the answer, with scientific units)

1.6 lb(s)

A college basketball coach would like to know which of her players has the most muscular power. Which of the following is the most valid test for measuring a basketball player's muscular power? A) Vertical jump test B) 1RM bench press test C) 15RM squat test D) 100 meter sprint

A - Vertical jump test

According to Fleck and Kraemer, an individual is performing the following resistance training exercises in this order: bench press, seated row, shoulder press, bent-over row, triceps extension, biceps curl. Which of the following strategies was used to sequence the exercises? A) alternating pushing exercises with pulling exercises B) pre-exhaustion C) alternating multi-joint exercises with single-joint exercises D) postactivation potentiation

A) alternating pushing exercises with pulling exercises

Which of the following is a type of AET that involves easy running (i.e. 70% VO2max) combined with short, fast bursts of running (i.e. 85-90% VO2max) for short time periods? A) fartlek B) high-intensity interval C) aerobic-anaerobic interval D) pace/tempo

A) fartlek

To improve neuromuscular coordination, ______ effort method is first choice, while for hypertrophy _____ efforts are more appropriate. A) maximal, submaximal B) minimal, submaximal C) submaximal, maximal D) maximal, minimal

A) maximal, submaximal

For AET, which of the following is the maximum recommended weekly increase in training duration for an off-season athlete? A) 5% B) 10% C) 15% D) 22%

B) 10%

A 30-year-old athlete with a resting heart rate of 50 beats/min is training at 60% of her maximal heart rate. Using the Karvonen method, what is her exercise heart rate? A) 84 beats/min B) 134 beats/min C) 140 beats/min D) 152 beats/min

B) 134 beats/min

You are working with an athlete that has a VO2max equal to 70 ml/kg-1/min-1. You will need to use a training modality that only uses METs for expressing intensity. Approximately, how many METs is his VO2max equivalent to? A) 2 B) 20 C) 35 D) 14

B) 20

Which of the following training strategies should be used to improve short sprint speed? A) 5- to 10-second work intervals with a 1:1 work-to-rest ratio B) 5- to 10-second work intervals with a 1:3 work-to-rest ratio C) 30- to 120-second work intervals with a 1:1 work-to-rest ratio. D) 30- to 120-second work intervals with a 1:3 work-to-rest ratio.

B) 5- to 10-second work intervals with a 1:3 work-to-rest ratio

Traits of a Slow-twitch muscle fiber include all of the following EXCEPT: A) Slow to fatigue B) Larger nerve cell C) Develops long, continuous contractions D) Recruited during low AND high intensity work

B) Larger nerve cell

When compiling results from the volleyball team's vertical jump testing, the strength and conditioning professional notices that most scores are similar, but there are three scores that appear much higher and two scores that appear much lower than the rest. Which of the following measures of central tendency is most appropriate for this group. A) Mean B) Median C) Mode D) Variance

B) Median

According to Fleck and Kraemer, all of the following describe the outcome of concurrent strength and aerobic endurance training EXCEPT: A) Development of peak oxygen consumption is not compromised by strength training. B) Power capabilities are not affected by the performance of both strength and aerobic endurance training. C) Strength training may benefit aerobic endurance performance by preventing injuries. D) High-intensity AET may compromise strength improvements.

B) Power capabilities are not affected by the performance of both strength and aerobic endurance training.

According to Fleck and Kraemer, as an individual becomes better trained, resistance training frequency for a specific muscle group decreases. Which of the following needs to change to compensate for this decreased training frequency? A) The total number of training sessions per week decreases. B) The volume per training session increases. C) The rest period between sets decreases. D) None of the above.

B) The volume per training session increases.

According to Fleck and Kraemer how should a traditional circuit training system be changed to increase maximal strength? A) Perform more than 15 repetitions per set. B) Use 10- to 15RM resistances. C) Increase the percentage of 1RM from 40% to 60%. D) Decrease the rest period to less than 15 seconds.

B) Use 10- to 15RM resistances.

Which of the following training methods involves performing a set to volitional fatigue and then reducing the load and performing another set to volitional fatigue? A) triangle system B) drop sets C) light-to-heavy system D) burn technique

B) drop sets

Which of the following types of programs often causes exertional rhabdomyolysis? A) sling training B) extreme conditioning C) unstable surface training D) vertical whole-body vibration training

B) extreme conditioning

The _____ year rule is popular among experienced coaches, stating an athlete should use strength-specific exercises and exercise with a barbell, only after ____ years of preliminary general preparation. A) 5 B) 4 C) 3 D) 1

C) 3

As identified by Fleck and Kraemer, what is the first stage of performing a needs analysis? A) assessing the athlete's current training status B) determining the target training goal C) basic analysis of the movements performed. D) testing and evaluating the athlete

C) Basic analysis of the movements performed.

As a general rule, all of the following strategies will reduce exercise incompatibility in trained athletes EXCEPT: A) Reduce the resistance training volume if aerobic training is a priority. B) Perform lower-body resistance training on opposite days as lower-body cardiorespiratory training. C) Choose running rather than cycling for the lower body. D) Provide at least one day of complete rest per week.

C) Choose running rather than cycling for the lower body.

Fleck and Kraemer suggest which of the following is an advantage of alternating upper- and lower-body exercises in a resistance training session? A) Specificity is applied. B) Power output is improved. C) Recovery time of a muscle group is increased. D) A specific muscle group experiences a greater overload.

C) Recovery time of a muscle group is increased.

An individual is lifting loads of 90% 1RM for 4 repetitions in her structural exercises. Which of the following is the recommended length of her rest periods? A) less than 30 seconds B) 60 seconds C) at least 2 minutes D) more than 6 minutes

C) at least 2 minutes

All of the following are benefits from RT for a highly trained aerobic endurance athlete EXCEPT: A) enhancement in short-term exercise performance B) prevention of overuse injuries C) improvement of VO2max D) reduction of muscle imbalances

C) improvement of VO2max

The shortest AET sessions should be performed during which of the following sport season? A) postseason B) preseason C) in-season D) off-season

C) in-season

Fleck and Kraemer discuss how research leans towards using multiple sets over single sets, but also acknowledges there are times for low-volume training during certain cycles of the Macrocycle. Bompa discusses certain training phases when sets may change. In the competitive phase Bompa would suggest that the number or exercises ___________ while number of sets _______________. A) increased, reduced B) increased, increased C) reduced, reduced D) reduced, increased

C) reduced, reduced

During preseason testing, the strength and conditioning staff is testing the maximum muscular power of a team by assessing the power clean 1RM. According to the NSCA where should the spotter(s) be positioned? A) Behind the athlete B) In front of the athlete C) Two spotters on either side of the athlete D) None of the above.

D) None of the above.

Which of the following athletes requires the highest level of aerobic metabolism training? A) a basketball player B) a baseball player C) a gymnast D) a rower

D) a rower

An athlete who typically runs for 70 minutes at 65% to 75% of her VO2max is looking to maintain a minimal level of conditioning. Which of the following workouts would provide the best stimulus for cross-training? A) rowing at 55% of VO2max for 30 minutes B) swimming at 60% of VO2max for 50 minutes C) running at 50% of VO2max for 90 minutes D) cycling at 75% of VO2max for 70 minutes

D) cycling at 75% of VO2max for 70 minutes

The longest AET sessions should be performed during which of the following sport seasons? A) postseason B) preseason C) in-season D) off-season

D) off-season

A possible disadvantage to eccentric training, especially with loads greater that 1 RM, is the development of greater__________________________ (please give the acronym in capital letters only).

DOMS

T/F) Exerting a high force in very fast movements is possible and is a desired training response.

False

T/F) If an athlete is training to enhance "coordination" they should use exercises that are simple with a very low degree of complexity.

False

T/F) In novice athletes reversible muscle actions can only be improved by using plyometric exercises.

False

T/F) It is of minimal importance to perform training routines in a prescribed manner.

False

T/F) Muscular strength comes before hypertrophy in the 7 phases of the neuromuscular system's response to strength training.

False

T/F) Studies show that DCER (dynamic constant external resistance) exercises DO NOT increase motor performance.

False

T/F) When training "intermuscular coordination" entire movement patters should be the primary training objective. That is the main reason why Zatsiorsky and Kraemer recommend the use of strength training machines.

False

A collegiate head strength and conditioning coach and a student completing an internship will test the maximal strength of the school's football offensive lineman. Bench press and back squat 1RMs will be determined. Which of the following may adversely affect the reliability of the results? I. Multiple testers II. The use of a 1RM to determine maximal strength III. Tester inexperience IV. The choice of tested exercises

I & III

According the NSCA, flexibility of which of the muscle groups or body areas is assessed during the sit and reach test? I. Hamstrings II. Erector spinae III. Lumbar spine IV. Quadriceps

I & III

Which of the following adaptations occur as an outcome of an AET program? I. increased oxygen delivery to working tissues II. higher rate of aerobic energy production III. greater utilization of fat as a fuel source IV. increased disturbance of the acid-base balance

I, II, and III only

The components of intramuscular coordination are: _ _ _ _ _ _ _ _ _ _ _ _ _ _ _, _ _ _ _ _ _ _ _ _ _ _, and _ _ _ _ _ _ _ _ _ _. (underscores = # of letters)

Synchronization, Recruitment, Rate Coding.

Which of the following volumes has the potential to increase muscular strength the MOST? a. 5 sets of 5 repetitions b. 1 set of 5 repetitions c. 5 sets of 15 repetitions d. 1 set of 15 repetitions

a. 5 sets of 5 repetitions

If a strong athlete incorporates only unilateral training into his or her program, what might the strength and conditioning professional expect to happen? a. A bilateral facilitation will occur. b. A bilateral deficit will be developed. c. A reduction in bilateral asymmetries will occur. d. Only unilateral strength will increase.

a. A bilateral facilitation will occur.

After performing the hold-relax with agonist contraction PNF stretch for the hamstrings, which of the following explains the resulting increase in flexibility? I. autogenic inhibition II. stretch inhibition III. reciprocal inhibition IV. crossed-extensor inhibition a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

a. I and III only

Flexibility of which of these muscle groups or body areas is assessed during the sit-and-reach test? I. hamstrings II. erector spinae III. lumbar spine IV. hip flexors a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

a. I and III only

The basketball coach says his starting center needs to jump higher. In addition to beginning a plyometric program, which of the following resistance training exercises are MOST specific to this goal? I. power clean II. leg (knee) curl III. front squat IV. seated calf (heel) raise a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

a. I and III only

Which of the following types of training is conducted at an intensity equal to the lactate threshold? a. pace/tempo b. interval c. high-intensity interval training (HIIT) d. Fartlek

a. pace/tempo

Which of the following is a rationale for using variable-resistance training methods? a. to accommodate the changing mechanical advantages associated with constant-loaded exercises b. to minimize force application throughout the full range of motion c. to increase the time spent decelerating during a lifting motion d. to keep the applied resistance constant during changes in joint angle

a. to accommodate the changing mechanical advantages associated with constant-loaded exercises

A college basketball coach would like to know which one of her players has the most muscular power. Which of the following is the MOST valid test for measuring muscular power? a. vertical jump b. 1RM bench press c. 5RM squat d. 100 m (109-yard) sprint

a. vertical jump

Anaerobic capacity is quantified as the maximal power output achieved during activity lasting a. less than 10 seconds b. 30 to 90 seconds c. 2 to 3 minutes d. longer than 5 minutes

b. 30 to 90 seconds

If during the tire flip the athlete's hips rise faster than the shoulders during the initial pushing motion, what is an effective correction to give the athlete? a. Start with a higher hip position. b. Keep the hips slightly below the shoulders in this position. c. Lift the tire upward instead of driving it forward. d. Push with the arms first.

b. Keep the hips slightly below the shoulders in this position.

Which of the following sequences will produce the MOST reliable results? a. 1RM power clean, T-test, 1.5 mile (2.4 km) run, 1RM bench press b. T-test, 1RM power clean, 1RM bench press, 1.5 mile (2.4 km) run c. 1.5 mile (2.4 km) run, 1RM bench press, T-test, 1RM power clean d. 1RM bench press, 1RM power clean, T-test, 1.5 mile (2.4 km) run

b. T-test, 1RM power clean, 1RM bench press, 1.5 mile (2.4 km) run

Which of the following is the method most commonly used to assign and regulate exercise intensity? a. oxygen consumption b. heart rate c. ratings of perceived exertion d. race pace

b. heart rate

The primary movement during the second pull phase of the power clean exercise is a. hip flexion b. hip extension c. knee flexion d. dorsiflexion

b. hip extension

With regard to core training, when is instability exercise best applied? a. with untrained athletes who are relatively weak b. in trained athletes who are rehabilitating from an injury c. with trained athletes who are trying to optimize strength and power d. with untrained athletes who are new to the exercise

b. in trained athletes who are rehabilitating from an injury

During which of the following exercises should a spotter's hands be placed on the athlete's forearms near the wrists? a. bench press b. incline dumbbell bench press c. upright row d. lying barbell triceps extension

b. incline dumbbell bench press

When compiling results from the volleyball team's vertical jump testing, the strength and conditioning professional notices that most scores are similar, but there are three scores that are much higher than the rest. Which of the following measures of central tendency is most appropriate for this group? a. mean b. median c. mode d. variance

b. median

An American football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance? a. back squat, hip sled, leg (knee) curl, power clean b. power clean, back squat, hip sled, leg (knee) curl c. leg (knee) curl, back squat, power clean, hip sled d. hip sled, power clean, leg (knee) curl, back squat

b. power clean, back squat, hip sled, leg (knee) curl

Which of the following is the correct foot pattern in the step-up exercise? a. step up left foot, step up right foot, step down left foot, step down right foot b. step up right foot, step up left foot, step down left foot, step down right foot c. step up left foot, step down left foot, step up right foot, step down right foot d. step up right foot, step up left foot, step down right foot, step down left foot

b. step up right foot, step up left foot, step down left foot, step down right foot

All of the following procedures should be followed when testing an athlete's cardiovascular fitness in the heat EXCEPT a. performing the test in an indoor facility b. using salt tablets to retain water c. scheduling the test in the morning d. drinking fluids during the test

b. using salt tablets to retain water

Which of the following tests is NOT used to measure maximum muscular power? a. Margaria-Kalamen test b. vertical jump c. 40-yard (37 m) sprint d. 1RM power clean

c. 40-yard (37 m) sprint

Training on instability devices can reduce the overall agonist force production capacity and power output of the athlete to less than ______ of what can be achieved in a stable condition. a. 20% b. 50% c. 70% d. 90%

c. 70%

The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered? a. Increase frequency to improve muscular endurance. b. Do not change frequency and add plyometrics. c. Decrease frequency to allow increased sport skill practice. d. Design a split routine with three days on and one day off.

c. Decrease frequency to allow increased sport skill practice.

When measuring maximal strength of a soccer player, which of the following could potentially adversely affect the test-retest reliability of the results? I. using multiple testers II. retesting at a different time of day III. an athlete's inexperience with the tested exercise IV. using an established testing protocol a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

c. I, II, and III only

Which of the following adaptations occur as an outcome of an aerobic endurance training program? I. increased oxygen delivery to working tissues II. higher rate of aerobic energy production III. greater utilization of fat as a fuel source IV. increased disturbance of the acid-base balance a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

c. I, II, and III only

Which of the following grips should be used during the deadlift exercise? I. overhand II. closed III. open IV. alternated a. I and III only b. II and IV only c. I, II, and IV only d. II, III, and IV only

c. I, II, and IV only

Stimulation of muscle spindles induces a a. relaxation of GTOs b. relaxation of the stretched muscle c. contraction of the stretched muscle d. contraction of the reciprocal muscle

c. contraction of the stretched muscle

Which of the following is a reason for a trial of the T-test to be disqualified (see figure 13.11)? a. touching the base of cone D b. shuffling from cone C to cone D c. crossing the feet from cone B to cone C d. running forward from cone A to cone B

c. crossing the feet from cone B to cone C

The loss of physiological adaptations upon the cessation of training is an example of a. specificity of training b. cross-training c. detraining d. tapering

c. detraining

Which of the following is a nontemperature-related effect of a warm-up? a. enhanced neural function b. disruption of transient connective tissue bonds c. elevation of baseline oxygen consumption d. increase in muscle temperature

c. elevation of baseline oxygen consumption

Which of the following stretching techniques decreases muscle spindle stimulation? a. dynamic b. ballistic c. static d. passive

c. static

A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal? a. 3 minutes b. 1.5 minutes c. 45 seconds d. 30 seconds

d. 30 seconds

The bench press, vertical jump, and 10 m (11-yard) sprint are the MOST valid tests for which of the following American football positions? a. quarterback b. defensive back c. wide receiver d. defensive lineman

d. defensive lineman

The longest aerobic endurance training sessions should be performed during which of the following sport seasons? a. postseason b. preseason c. in-season d. off-season

d. off-season

Which of the following exercises requires a spotter? a. lat pulldown b. wrist curl c. power clean d. step-up

d. step-up

When stimulated during PNF stretching, Golgi tendon organs allow the relaxation of the a. stretched muscle by contracting the reciprocal muscle b. reciprocal muscle by contracting the stretched muscle c. reciprocal muscle by its own contraction d. stretched muscle by its own contraction

d. stretched muscle by its own contraction

According to Bompa, the principles of ST include: progressive increase of load, Individualization, specificity and_ _ _ _ _ _ _.

variety