6/17 - 50 cards E Flashcards
which of the following muscles assists the deltoids in pressing a barbell over the head?
1) triceps 2) teres major 3) infraspinatus
triceps
after completing a one-arm dumbbell snatch, what is the first movement that should be performed in order to bring the dumbbell back down from an overhead position?
lower the dumbbell to the shoulder
which of the following joints can perform movements in all three planes of motion?
hip
performing repeated bouts of high intensity sprinting would be limited by a decrease in which the following energy substrates?
muscle glycogen
what is recommended time to hold a static stretch?
15-30 seconds
what are the primary reasons protein and CHO are recommended for athletes post training?
to prevent breakdown of muscle protein, replenish glycogen, and promote tissue repair
what is defined as the difference between an athletes testing score and the beginning and at the end of training period?
difference score
Simon, a football player who weighs 250 is following a plan for weight loss, how much protein should he be consuming daily during this plan?
1) 110-220 2) 204-306 3) 305-402
204-306
an athlete requires a high-quality protein source. Which of the following foods is most recommended for this purpose?
1) tuna 2) black beans 3) almonds
tuna
during which of the injury rehab process does an athlete progress to challenging the injured area by intensities and speeds that resemble those in their sport?
maturation-remodel phase
what macronutrient has large stores in the body, and provides a vast fuel source for exercise?
fat
which of the following macros can provide energy for the body at the highest rate
carbohydrates
as a result of an aerobic training program, an athlete will notice various changes in physiological variables. Which of the following would likely not decrease?
stored ATP levels
alternating between performing sets of a dumbbell chest fly and a seated row is an example of what type of set?
superset ; OPPOSING MUSCLE GROUPS
-compound ; SAME muscle groups
which of the following is considered a high quality protein? 1) rice 2) kale 3) yogurt
yogurt
where should the spotter place their hands during a flat dumbbell fly
near lifters forearms
phases of a power clean occur in what order?
first pull, transition, second pull, catch, downward movement
what does the T-wave represent in an ECG?
ventricular repolarization
- P-wave : depolarization of atria
- QRS-wave : depolarizaion of ventricles
- atria repolarization isn’t seen on ECG
which of the following is an example of a polypeptide hormone?
insulin ; growth hormone and insulin are polypeptides
- steroid hormone: testosterone and cortisol
- Amine hormones: epinephrine and serotonin
Alison is helping kate stretch by first moving and holding her leg in a stretched position for 10 seconds, then alison tells kate to hold her leg in position while alison pushes harder. What type of stretching are alison and kate performing?
PNF stretching
once a sufficient amount of acetylcholine is released from the nerve terminal, what principle can begin to occur?
all or non principal
In which body position is a person at the starting position of an abdominal crunch? 1) prone 2) fetal 3) supine
supine
which process should occur before an individual signs a release form or waiver?
Informed Consent
how high should the foot of the swing leg be when performing the fast feet speed drill?
no higher than mid-shin
how does arginine affect circulation?
stimulates vasodilation
which major muscles are involved in the exercise in which a cable handle is pulled horizontally toward the chest?
lat dorsi, teres major, middle traps, rhomboids, and posterior delts
where is the trap located in relation to the lat dorsi?
superior
during the push press, how far should the athlete dip in the preparation phase?
quarter squat
which of the following is NOT on the list of NCAA banned drug classes?
creatine
which pre-workout routine is performed first and consists of 5-10 minutes of slow or low-intensity activities?
general warm ups
if an athlete is looking at his palms at the beginning of a exercise, he is using what type of grip
supinated
the hold-relax with agonist contraction is the most effective proprioceptive facilitation stretching technique because it allows facilitation of what functions?
reciprocal and autogenic inhibition
aside from a strength and conditioning certification, what other education or certification is necessary for a strength and conditioning professional to acquire and maintain for athlete safety?
CPR, first aid and AED
performing high load muscular strength training typically involves what type of movement velocities?
slower movement velocities
an athlete is following a program that includes performing resistance training sets with 15 or more reps, which of the following likely represents their training?
muscular endurance
if you were designing a pre season program for a 19 year old volleyball player who needed to up her vertical jump, which exercises would you include in her program?
power cleans and back squats
which of the following are common PNF stretches that can be performed with a partner?
quads and hip flexors
during the butterfly stretch, what part of the body should be used to push down in order to increase hip abduction?
the elbows
primary joint of a cable triceps extension is what type of synovial joint?
hinge
after a two week vacation, your athlete lost muscular endurance that was achieved through months of training, what is this called?
detraining
which of the following are phases that can be included in the prep period? 1) first, second, third transition
2) hypertrophy/strength endurance and basic strength phases 3) off season, preseason, in-season, and postseason
hypertrophy/strength endurance and basic strength
an athlete who is interested in losing weight while preserving muscle mass should reduce daily caloric intake by what amount?
500kcal ; increase protein to 1.8-2.7g/kg of body weight per day to lose weight while preserving muscle mass
what muscle is stretched in the straddle but NOT in the semi-straddle
hip adductors
how should the order of exercises go?
- tricep extension
- power clean
- squat
power clean, squat, tricep extension
what type of flexibility refers to the available range of motion during voluntary active movements
dynamic flexibility
it may be appropriate to use what during exercise that place stress on the lower back or during sets using near max or maximal loads? (accessory)
a weight belt
which of the following athletic abilities should a D1 football athlete work on if they have 500 pound 1RM squat, 350 pound 1RM bench, a 30” vertical and pro-agility time of 6 seconds?
agility
which of the following is considered a low intensity plyo exercise? 1) double leg tuck jump 2) two foot ankle hop 3) single leg ankle hop
two foot ankle hop
a marathon runner is entering the last half of the race, at this point which energy system pathway has the GREATEST capacity to provide ATP?
oxidation of fats
which of the essential amino acids has been found to be most important for stimulating protein synthesis?
leucine
-BCAA’s; leucine, isoleucine, valine are found but leucine has greatest effect of enhance protein synthesis
