6/11 - 50 Cards D

Question 1

what is a reaction that releases energy?

Answer 1

exergonic reactions ; these are reactions are catabolic and release energy in the form of ATP

Question 2

difference score

Answer 2

refers to the difference in testing scores for the same athlete

Question 3

when conducting skinfold testing, when should a site be measured a third time?

Answer 3

when there is more than a 10% difference between the first two measurements

Question 4

Karvonen Method; 60-70% of 25 y/o athlete with a resting heart rate of 60BPM

Answer 4

1) find APMHR
2) APMHR - RHR = HRR
3) HRR x exercise intensity + RHR = Target HR

Question 5

athletes are performing their attempts at the 1RM bench press; what is the MINIMUM amount of time that should be given between attempts?

Answer 5

2-4 minutes

Question 6

a 32 y/o male athlete wants to measure his body fat percentage by using skin fold calipers, which of the following is a common location to measure skin fold?

Answer 6

midaxilla

Question 7

filaments that are pulled across during concentric contraction are attached to which structure of the sarcomere?

Answer 7

z-line

Question 8

which of the following characteristics does NOT apply to a 1.5 mile run test performed on a track?

Answer 8

should be performed before testing a 1RM power clean

Question 9

a core exercise that emphasizes loading the spine directly or indirectly can be further described as what?

Answer 9

structural exercise

Question 10

which of the following muscles is activated toward the end of the second pull during the power clean?

Answer 10

trapezius’

Question 11

squats, deadlifts, and power cleans are known as which type of exercise, due to the stress placed on the vertebral column?

Answer 11

structural exercises

Question 12

which of the following banned substances in not detected in a urine test but is detected in a blood test?

Answer 12

Human growth hormone

Question 13

a basketball team is attempting to measure power, which of the following tests would be the most valid for this group of athletes?

Answer 13

vertical jump

Question 14

the tibialis anterior is considered which type of muscle during a calf press?

Answer 14

antagonist

Question 15

an athlete consumes a protein shake after a tough resistance training session. Why is post-exercise protein important for the athlete?

Answer 15

for tissue repair and growth

Question 16

posterior head of the major muscle group of the shoulder is primarily involved in which of the following actions?

Answer 16

shoulder extension

Question 17

which of the following performance enhancement substances is NOT considered a dietary supplement?

Answer 17

testosterone

Question 18

how do you spot a back squat movement?

Answer 18

each spotter should stand at one end of the bar and hold their hands 2-3” under the end of the bar with the thumbs crossed

Question 19

which is NOT needed for a member of the strength and conditioning staff?

Answer 19

post-secondary degree

Question 20

what hormone stimulates the catabolism amino acids to carbohydrates?

Answer 20

cortisol ; cortisol acts in opposition to testosterone, it promotes destruction/breakdown of protein and stimulates the conversion to carbohydrates. But this increase helps clear out damaged proteins which is one step in the process toward remodeling and improving tissue

Question 21

in the T-test, how far apart are the right and left cones from the middle?

Answer 21

5 yards

Question 22

what is the most fundamental goal of a strength and conditioning facility?

Answer 22

to improve performance and increase injury resistance

Question 23

selective recruitment of motor units might occur with which of the following?

Answer 23

power clean

Question 24

which of the following involves an eval of both the requirements of sport and assessment of the athlete?

Answer 24

needs analysis

Question 25

what is the daily recommended carb intake for strength and power athlete?

Answer 25

5-6g per kilogram of body weight

Question 26

why must athletes be conscious of their sodium levels?

Answer 26

to replace electrolytes, maintain a normal osmotic equilibrium and increase performance

Question 27

which of the following tests are designed to measure low-speed force production?

Answer 27

max muscular strength tests ; these tests measure the force that a muscle or muscle group can exert in a single maximal effort while maintaining good form

Question 28

which if the following set and rep schemes would be recommended to train for hypertorphy?

1) 3 sets of 15
2) 4 sets of 8
3) 5 sets of 5

Answer 28

4sets of 8 reps ;

• max strength: 2-6 sets for 1-6 reps
• power: 1-5 sets of 3-5 reps
• hypertrophy: 3-6 sets for 6-12 reps
• muscle endurance: 2-3 sets for 12 or more

Question 29

which exercise can be performed by the anterior deltoids to improve shoulder flexion?

Answer 29

front shoulder raise

Question 30

during training run, athlete begins to feel increased fatigue, breathe more heavily and feel a burning sensation in her legs, what level of aerobic capacity might this indicate?

Answer 30

lactate threshold

Question 31

during contraction, which of the following areas within a sarcomere decreases in length and eventually disappears at full contraction?

Answer 31

H-zone ; during contraction the overlap of the actin and myosin filaments increases decreasing the size of the H zone, because there is no longer an area that only contains myosin, the h-zone disappears

Question 32

a strength coach is looking to improve the upper body pulling strength of her athletes and chooses to include a seated row. Which grip should be used when performing this exercise?

Answer 32

pronated or neutral

Question 33

which of the following ergogenic aids does not result in increased protein synthesis?

Answer 33

L-carnitine ; its role in the body involves transporting fatty acids to be used for energy, this may enhance recovery

Question 34

during a straight line sprint, about how much distance should it take for an athlete to reach the upright posture required for the max velocity phase?

Answer 34

20 meters

Question 35

the latissimus dorsi acts as an antagonist during which of the following exercises?

Answer 35

vertical chest press

Question 36

anaerobic capacity is quantified as max power output achieved during activity lasting how long?

Answer 36

30-90 seconds

Question 37

which of the following is a measure of protein quality?

Answer 37

protein digestibility correct amino acid score (PDCAAS)

Question 38

which of the following is important for glenohumeral stability and is also prone to impingement?

Answer 38

supraspinatus

Question 39

myplate provides guidelines on daily caloric and portion recommendations for which of the following demographics?

Answer 39

individuals of all ages who average 30 minutes or less of moderate activity per day

Question 40

where should shoulders be in relation to a power clean?

Answer 40

directly above or slightly in front of bar

Question 41

50th in vertical
58th in 1RM back squat
60th in pro agility
42nd in 40 yard dash
which should be addressed first?

Answer 41

speed

Question 42

during max velocity sprinting, what is the action that occurs in the ankle in the early support phase to absorb force?

Answer 42

eccentric plantarflexion

Question 43

which of the following tests would be least affected by a hot and humid testing environment?

Answer 43

100m sprint

Question 44

the body is divided into right and left halves by which of the following?

Answer 44

sagittal plane

Question 45

which of the following can not be used to determine body comp?

Answer 45

goniometer ; device that measures ROM of a joint

Question 46

crouched starting position is used during the performance of many sprint drills including sprinting on an incline. where should the feet be placed when starting in the crouched position?

Answer 46

the back foot should be 1-2 foot lengths behind the front foot

Question 47

in there are THREE teams of 20 athletes all scheduled to be in a collegiate weight room at the same time, what is the minimum number of strength and conditioning professionals that should be present for instruction and supervision?

Answer 47

3 ; one coach per 20 athletes

Question 48

16 year old football athlete has been training with a coach for 2 years. He has decided he wants to take creatine and asks which brand of creatine he should take, what should the coach do?

Answer 48

refer athlete to qualified sports nutritionist and dietician

Question 49

when doing 300 yard shuttle, how many trials are performed and how much rest is required between trials?

Answer 49

2 trials with 5 minute rest periods

Question 50

when conducting a 1RM test, approx. how many testing attempts should it take to determine 1RM?

Answer 50

3 to 5 attempts