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Question 1

The subscapularis, infraspinatus, supraspinatus and teres minor stabilize which joint of the body?

Answer 1

Glenohumeral

The four rotator cuff muscles work together to help stabilize the glenohumeral joint of the shoulder. They also perform various other movements of this joint, such as internal/external rotation and adduction/abduction of the humerus.

Question 2

Where should the shoulders be placed in relation to the bar in the starting position of a power clean?

Answer 2

Where should the shoulders be placed in relation to the bar in the starting position of a power clean?

Question 3

Which type of program is often advised for maximum hypertrophy gains and also allows an individual to resistance train almost every day?

Answer 3

Split routines

A split routine involves dedicating each training session to a different body part or group of body parts. This method of training allows for almost daily training because each body part is provided sufficient recovery between sessions while other body parts are trained during subsequent training sessions. This type of training program would allow for greater overall training volume, which is important for a hypertrophy program.

A split could be as simple as alternating training sessions between the upper body and lower body. Other examples would include breaking the body into muscle groups, such as:

Chest, shoulders, and triceps (pushing)
Legs and core
Back and biceps (pulling)
The split system would allow for more training sessions per week while still including 2 to 3 days of rest between training sessions for each body part.

A full-body training program could not be performed as many days per week because rest would be inadequate. And, a dedicated upper body routine would not provide a training stimulus for the lower body.

Question 4

When designing a strength and conditioning program, which of the following exercises would be most appropriate to improve the athlete’s rate of force development?

Answer 4

Power clean

Rate of force development is defined as the development of maximal force in minimal time and can be used as a way to measure explosive strength. The important factor is the application of speed when applying force.

Power exercises, which are structural exercises performed as quickly as possible, are great for improving rate of force development because they work on explosive strength. An example exercise is the power clean.

Question 5

How many trials should be allowed when conducting jump testing for the vertical jump, reactive jump, and standing long jump?

Answer 5

3

Individuals should be allowed to make three attempts when performing jumps during testing. The best score should be recorded. Performance often improves after the initial jump. However, performing too many attempts can result in fatigue and decreased performance. Therefore, the guidelines for jump testing suggest allowing three attempts.

Question 6

When designing a strength and conditioning facility, where are the tallest pieces of equipment most effectively placed?

Answer 6

Against the walls

Visibility can be a good guideline for equipment placement. Placing taller equipment against the walls increases visibility throughout the facility for coaches to monitor the entire facility.

It is also important to consider traffic flow in a strength and conditioning facility, and it is helpful to group equipment into sections according to type of use, including areas for agility, plyometrics, resistance training, and stretching equipment.

Question 7

The neck moves in all three planes of motion. Which specific movement can it perform?

Answer 7

Rotation

The neck can perform four types of movements: rotation, lateral flexion (tilt), flexion, and extension.

An example of rotation is looking right or left and occurs in the transverse plane.
An example of lateral flexion (tilt) is putting your ear on your shoulder and occurs in the frontal plane.
An example of flexion is putting your chin on your chest and occurs in the sagittal plane.
An example of extension is looking up at the ceiling, which also occurs in the sagittal plane.

Question 8

Where should the right hand reach when performing a behind-the-neck stretch for the right triceps and lat?

Answer 8

toward the left scapula

Question 9

When pulling weight from the floor in a deadlift, where should the shoulders be in relation to the bar?

Answer 9

Directly over or slightly in front

When performing a deadlift, in order to maintain a safe and healthy back position and to keep the bar close to the body, the shoulders should be directly over or slightly in front of the bar when pulling it from the floor.

Question 10

Mike is stretching his hamstrings by performing sitting toe touches. He reaches quickly toward his ankles and bounces back to vertical position. What type of stretch is he performing?

Answer 10

Ballistic stretch

Active muscular effort and a bouncing movement in which the end position is not held are features of a ballistic stretch. Although ballistic stretches are often utilized during pre-exercise warm-ups, caution should be taken, especially if there has been a previous injury, as this form of stretch may injure muscles or connective tissues if the athlete is not adequately prepared for this type of movement.

Question 11

What is the combination of mechanical and neurophysiological mechanisms that is the basis for plyometric exercises?

Answer 11

Stretch-shortening cycle

The stretch-shortening cycle combines the elastic energy stored via the series elastic component with the potentiation resulting from the stretch reflex to produce a large amount of force very quickly.

There are three phases to the stretch-shortening cycle:

1. Phase I - Eccentric phase, when agonist is stretched and energy is stored
2. Phase II - Amortization phase, which is the pause between eccentric and concentric. This must be short because if the pause is too long, the stored energy will dissipate.
3. Phase III - Concentric phase, when energy is released and can increase force production

Question 12

A 16-year-old football athlete has been training with a strength and conditioning professional for two years. He has decided he wants to take creatine and asks which brand of creatine he should take. What should the strength and conditioning professional do?

Answer 12

Refer the athlete to a qualified sports nutritionist or dietician

Strength and conditioning professionals need to be careful when asked for advice on nutritional supplements. It might be acceptable to recommend a supplement that is both legal and has been proven to be beneficial. However, although creatine is an example of such a supplement, supplement and nutritional recommendations should never be provided for individuals under the age of 18.

Therefore, it would be necessary to refer this athlete to a qualified nutrition professional for guidance. In most cases, it would be the recommended course of action to at least consult with a sports nutritionist or dietician to ensure safety.

Question 13

Use the Karvonen method to determine the target heart rate range (THRR) that corresponds to working at an intensity of 60-70% for a 25-year-old athlete with a resting heart rate of 60 bpm.

Answer 13

141 to 155 bpm

The Karvonen method determines an individual’s target heart rate range (THRR) using their age and resting heart rate. Here are the steps for calculation:

1. Find Age-predicted maximum heart rate (APMHR): 220 - age220 - 25 = 195 bpm AMPHR according to the athlete’s age
2. Determine Heart rate reserve (HRR): APMHR - Resting heart rate (RHR)195 - 60 = 135 bpm according to the athlete’s resting heart rate
3. Determine target heart rate (THR): (HRR x exercise intensity) + RHR60% intensity: (135 x .60) + 60 = 81 + 60 = 141 bpm70% intensity: (135 x .70) + 60 = 94.5 + 60 = 154.5 bpm

This athlete’s target heart rate range (THHR) = 141 to 155 bpm

Question 14

Which of the following is a conservative method of increasing the training load and could be used for athletes with a low training age?

Answer 14

2-for-2 rule

The 2-for-2 rule is a conservative method of deciding when to increase an athlete’s training loads, and therefore could be suitable for an athlete with a low training age.

According to the 2-for-2 rule, loads are increased for the next workout when an athlete has performed at least two additional repetitions over the prescribed repetitions in their program in their last set of a given exercise for two consecutive workouts.

For example, an athlete is supposed to perform 3x10 (3 sets of 10 reps) at a given weight in the back squat. In both of the last two back squat workouts, the athlete was able to complete 12 reps in their third set with the same weight. Based on the 2-for-2 rule, this athlete can increase the weight for the next back squat workout.

Question 15

A college is designing a new strength and conditioning facility. What factors are most important to consider when deciding on equipment placement?

Answer 15

Safety and function

There are specific safety guidelines regarding the space needed for each piece of equipment, including proximity to other equipment and walls and doors. In addition to space requirements, it is helpful for equipment to be placed into sections that have specific functional uses; for example, place all cardio equipment together in one area, and all free weights in another section.

It is also important to consider factors such as visibility, potentially placing taller equipment along the walls to enable the strength coach to safely monitor athletes in the strength and conditioning facility.

Question 16

If an athlete performs multiple attempts of a maximum effort test, what is the minimum amount of time that should be provided between attempts for sufficient rest?

Answer 16

3 minutes

When conducting athletic performance testing, athletes will often perform multiple attempts of the same test. When a test requires a maximum effort and substantially taxes the athlete, the athlete should be provided with at least a three-minute rest before performing their next attempt.

If the test does not require a maximum effort and the athlete is not significantly taxed by their attempt, then there should be a minimum of two minutes of rest between attempts.

When the athlete is performing a test battery (multiple different tests in a row), there should be a minimum of five minutes of rest provided between tests.

Question 17

Which of the following muscles work as a synergist in the Romanian deadlift?

Answer 17

Erector spinae

The hamstrings and the glutes are the primary movers (agonists) in the Romanian deadlift. The erector spinae work as a synergist (assistant) in the movement.

The quadriceps are not targeted in the Romanian deadlift.

Question 18

Chris is an Ironman triathlete and is performing some speed interval training. He is performing 60-second work intervals at about 65% of his max power. What is his recommended rest time?

Answer 18

3-4 minutes

Interval training can be a beneficial method of training to elicit adaptations within a specific energy system based on an individual’s sport needs. Intervals performed at 30 to 75% of max power that use work times of 1 to 3 minutes target the fast glycolysis and oxidative systems.

The work to rest ratio for these intervals should be 1:3 to 1:4. Therefore, for 60-second work intervals, Chris’ rest time should be 3 to 4 minutes.

Intervals that target the phosphagen system should use 5- to 10-second work intervals and a work to rest ratio of 1:12 to 1:20. Intervals that mainly target the oxidative system should use work intervals longer than 3 minutes and a work to rest ratio of 1:1 to 1:3.

Question 19

Simon, a football linebacker who weighs 250 pounds, has consulted with a nutritionist, who recommended that he follow a nutritional plan for weight loss. How much protein would be recommended for him to consume daily during this plan?

Answer 19

204 to 306 grams

The recommended protein intake on a weight loss plan in order to maintain muscle and lose body fat is 1.8 to 2.7 g of protein per kilogram of body weight each day.

Simon weighs 250 pounds, which is about 113.4 kg

113. 4 x 1.8 = 204 grams
114. 4 x 2.7 = 306 grams

His recommended protein intake during a weight loss plan would be 204 to 306 grams per day.

Question 20

What is the arm action involved in the power skip?

Answer 20

Double arm action

The arm action in a power skip is different from standard skipping. Skipping typically involves an alternating arm action, but when performing the power skip, both arms should be used during the upward action. The power skip is usually performed for either repetitions or distance.

Question 21

What phase of the chin-up exercise is best for inhalation?

Answer 21

Eccentric

Inhalation should take place during the easiest part of the movement. For most exercises, this is during the eccentric (typically the lowering) phase. The same applies for a chin-up. The eccentric motion is the downward movement and is the less stressful phase; therefore, inhalation should take place during this time.

Question 22

Where should the waist measurement be taken when taking circumference measurements?

Answer 22

At the level of the umbilicus

Most circumference measurements should be taken at the site of maximal circumference. However, the waist measurement is different. The waist measurement should be taken at the level of the umbilicus.

The waist measurement can be an indicator of health risks. A large waist measurement correlates with an elevated risk for chronic diseases such as diabetes, high cholesterol, and high blood pressure.

Question 23

Which substance can be metabolized anaerobically?

Answer 23

Glucose

Glucose can be metabolized anaerobically through fast glycolysis. Its breakdown and ATP formation does not require the presence of oxygen.

Amino acids and free fatty acids require oxygen to metabolize; therefore, they are in the category of aerobic metabolism.

Question 24

What is generally expressed as the amount of weight assigned to an exercise set?

Answer 24

Load

Load is commonly prescribed as a percentage of a one-repetition maximum (1RM) and is defined as the amount of weight lifted on a training exercise. It is also known as intensity.

Volume-load describes the number of sets multiplied by the number of repetitions per set, then multiplied by the weight lifted per set. For example, the volume-load for two sets of 10 repetitions with 50 pounds would be expressed as 2 x 10 x 50 = 1,000 pounds.

Question 25

What benefit will a powerlifting athlete gain from performing exercises such as chin-ups and bent-over rows?

Answer 25

Improve muscle balance

Resistance training programs that solely emphasize developing strength in the agonists used in an athlete’s sport (in this case, the muscles the powerlifter uses to perform the bench press), should also develop strength in the antagonists. For the powerlifter, the chin ups and bent-over rows will help develop strength in the muscles of the back and will help complement and balance out the opposing muscle groups.

Proper muscle balance refers to a ratio of strength, not necessarily equal strength in the agonist when comparing opposing muscle groups or movement patterns.

Question 26

To increase the external load during a machine hip flexion exercise, the pad should be placed in which direction?

Answer 26

Distal

External load refers to the force placed on the body by an object; in this case, the resistance provided by the hip flexor machine, through the machine pad. The farther the load is placed from the fulcrum, the more force it will take to move the object. In this case, moving the pad down lower on the thigh (distally) increases the difficulty of the exercise.

Question 27

In the starting position for the deadlift, where should the bar be in relation to the shins?

Answer 27

1” in front of the shins

The correct starting position for the deadlift is important to ensure good technique on the rest of the lift. Some of the key points for the starting position include:

Feet between hip and shoulder distance apart and feet flat (heels on the ground)
Hips lower than the shoulders but above the knees
Shoulders above or slightly in front of the bar
Arms straight and outside the knees
Bar 1” away from the shins
As the lift begins, the lifter should attempt to keep the bar as close to the shins as possible throughout the initial pull.

Question 28

Alternating which of the following two types of exercises can facilitate recovery and motor unit recruitment between exercises?

Answer 28

Pushing and pulling exercises

Combining exercises within a workout is a great way to maximize time. Using a push-pull strategy involves performing a pushing movement (like a bench press) back-to-back with a pulling movement (like a seated row). The muscles used in each exercise are different; the chest and triceps work during the bench press and the muscles of the back work during the row. This enables adequate rest of the muscles worked in one exercise during performance of the other exercise.

Question 29

After completion of the catch of the power snatch, where should the weight be balanced on the feet?

Answer 29

Middle

During the last phase of the upward movement of a snatch (the catch), the athlete must consider the balance of the weight. To ensure that the weight is balanced overhead and the body is in proper position, the weight must be in the middle of the feet.

Question 30

How many grams of protein per kg of body weight should strength athletes consume each day?

Answer 30

1.4-1.7 g/kg/day

The current dietary reference intake is 1.4 to 1.7 g/kg/day of protein for strength athletes. Protein intake above recommended levels is not advised because the additional protein in an athlete’s diet may prevent the athlete from consuming adequate amounts of carbohydrates and/or fats.

However, athletes who are on a reduced-calorie diet for weight loss may need to consume more protein per day to preserve muscle tissue during weight loss. In this case, the recommended range increases to 1.8 to 2.7 g/kg/day.

• The average adult (non-athlete) should consume 0.8 to 1.0 g/kg/day
• Aerobic endurance athletes should consume 1.0 to 1.6 g/kg/day

Question 31

During the maximum velocity phase of a sprint, where should the shoulders be in relation to the hips?

Answer 31

Directly above the hips

The maximum velocity phase of a sprint follows the start and acceleration phases, and the athlete is running at maximum speed. During this portion of a sprint, the athlete should be upright, with the shoulders directly over the hips and the hips directly over the stance leg.

This allows for appropriate and efficient application of force to continue to propel the athlete forward.

Question 32

What grip should be used to perform the barbell wrist extension exercise?

Answer 32

Closed, pronated grip

The barbell wrist extension is performed in a seated position with the forearms resting on the thighs. The hands and wrists should extend beyond the knees. To perform the lift, grab the barbell between hip and shoulder-width distance apart with a closed, pronated grip. The thumbs should be around the bar, and the palms should face the floor. Allow the wrists to flex to find the correct starting position. Then, lift the knuckles toward the ceiling to extend the wrists and raise the bar. The forearms should not move throughout the exercise.

This movement is the opposite of the wrist curl, which is performed in the same position except it uses a closed, supinated grip.

Question 33

How many steps should an athlete take to stop when performing a deceleration drill at half-speed?

Answer 33

Correct answer: 3

Deceleration is an important skill to develop for anyone interested in speed, agility, and plyometric training. Proper deceleration technique is crucial for stopping, changing direction, and landing safely and effectively. The first step in learning the deceleration drill involves running at half-speed and then decelerating and stopping within 3 steps, finishing in a stopped lunge position while demonstrating control.

Increased running speeds require longer stopping distances. Once the first step has been mastered, running speed can increase to 3/4 speed, and deceleration to a stopped lunge should occur within 5 steps. When running at top speed, deceleration and stopping should occur within 7 steps.

Question 34

The distal ends of the deltoid muscle come together at the humerus. What is the distal portion of a muscle attachment called?

Answer 34

Insertion

Muscles are attached to bones at both ends. The contraction of a muscle brings the ends of the muscle toward each other, creating movement around a joint.

The proximal attachment of a muscle (closer to the center of the body) is called the origin, and the distal attachment of a muscle (farther from the center of the body) is called the insertion.

The three heads of the deltoid originate in different locations along the clavicle and scapula but collectively come together to form an insertion point on the humerus.

The sarcomere is a contractile unit of muscle tissue and does not refer to an attachment point.

Question 35

85% to 90% of all intervertebral disk herniations occur in what area of the spinal column?

Answer 35

L4 to S1

The lower back is prone to injury, as it experiences high compressive forces when lifting, and a large amount of torque when carrying a weighted object out in front of the body. This leads to the majority of spinal column herniation injuries occurring in this region - in particular, the L4/L5 and L5/S1 region.

Question 36

How wide should the lifter place the hands when performing a seated barbell shoulder press?

Answer 36

Slightly wider than shoulder width

The grip for a seated barbell shoulder press should be a pronated, closed grip. Both palms should face forward, and the thumb should wrap around the bar. The hands should be placed slightly wider than shoulder-width apart.

This movement targets and strengthens the anterior and medial deltoids and the triceps brachii. Because this barbell movement is performed above the head, it is recommended that a spotter is used for safety.

Question 37

Diffusion of oxygen and carbon dioxide occurs in which portion of the lungs?

Answer 37

Alveoli

Oxygen-rich air enters the lungs by way of the trachea, then the bronchi, followed by the bronchioles and, finally, the alveoli. It is in the alveoli that oxygen is diffused into the pulmonary blood through the pulmonary capillaries, and carbon dioxide is diffused out of the pulmonary blood. The exchange of these gasses occurs due to differences in pressure.

Question 38

The following statement is a good example of what aspect of a program?

“To design and administer strength, flexibility, aerobic, plyometric, and other training programs that reduce injury risk and enhance athletic performance”

Answer 38

Program objective

A mission statement is the statement of purpose, defining the general reasons why the organization exists without providing specific means to achieve it.

Program goals are more specific desired outcomes.

Program objectives are the specific means of achieving the program goals and therefore support the mission statement.

Question 39

During a barbell bent-over row, the latissimus dorsi is known as which muscle?

Answer 39

Agonist

The agonist is also known as the primary mover in an exercise. The latissimus dorsi acts as the prime mover of the bent-over row; therefore, it is the agonist.

An antagonist is a muscle that attempts to slow or stop a movement.

Question 40

What is the percentage of overall power output one may be able to achieve when training on an unstable surface compared to the stable ground?

Answer 40

Up to 70%

Training on unstable surfaces is growing in popularity within the strength and conditioning community. While it is possible that performing standard exercises on an unstable surface may increase core activation, the capacity and rate of force generation by the agonist muscle decreases. In fact, overall force and power output may be less than 70% of what can be achieved when the exercise is performed under stable conditions.

Question 41

What are the primary reasons protein and CHO are recommended for athletes post-training?

Answer 41

To prevent breakdown of muscle protein, replenish glycogen, and promote tissue repair

Glycogen stores are depleted during training and can break down muscle tissue, especially prolonged endurance training. Consuming carbohydrates (CHO) post-training can help replenish glycogen stores, which also helps prevent further the breakdown of muscle proteins to be used for energy. Consumption of protein will help promote the repair of tissue that was broken down during training.

Post-competition meals help athletes rehydrate, replenish glycogen stores, and repair muscle tissue. In addition, post-training or post-competition consumption of protein and carbohydrates can also help prepare the body for the next training session or competition.

Exercise or competition drains the body of electrolytes and glycogen stores and tears up muscle tissue. This is why post-exercise supplementation of proteins and carbohydrates are vital to the body’s recovery.

Question 42

Aerobic endurance athletes training for 90 minutes or more each day should consume how many grams of carbohydrate per kilogram of body weight per day?

Answer 42

8 to 10 grams

Aerobic endurance athletes should restore their levels of glycogen by consuming 8-10 grams of carbohydrates per kilogram of body weight each day. Maintaining glycogen levels is important to help improve work output and performance as well as to delay fatigue during training and competition.

An athlete weighing 75 kg (165 pounds) should consume 600 to 750 grams of carbohydrate daily.

Athletes involved in strength, sprint, or skill-based training should consume 5 to 6 grams of carbohydrate per kilogram of body weight per day.

Question 43

The glenohumeral joint is known to perform movement in which anatomical plane(s)?

Answer 43

Transverse, frontal, and sagittal

Because the glenohumeral joint is a ball-and-socket joint, it has range of motion in all three planes.

Shoulder movements include flexion and extension in the sagittal plane, and adduction and abduction in the frontal plane. In the transverse plane, the shoulder moves in internal and external rotation as well as horizontal adduction and horizontal abduction.

Question 44

When using the pec deck machine, where should the handles be in relation to the body?

Answer 44

n line with the midchest

When setting up the pec deck machine, the seat must be raised or lowered according to individual torso length in order for the handles to line up with the midchest.

To perform the movement:

Grab the handles with a closed neutral grip
Pull the handles toward each other out in front of the chest
Keep the elbows slightly bent throughout the movement
Maintain the five-point body contact position

Question 45

The flexor carpi radialis muscle attaches in two different places:

1. The medial condyle of the humerus
2. The base of the second and third metacarpals

From this information, which is the insertion location?

Answer 45

The base of the second and third metacarpals

A muscle’s origin is the attachment point that is most proximal (closest to the center of the body).

A muscle’s insertion is the attachment point that is most distal (away from the center of the body).

Question 46

During a back squat, which position requires a wider hand grip, high bar or low bar?

Answer 46

Low bar position

Low bar position: The bar is across the posterior deltoids at the middle of the trapezius. The hand grip is much wider than shoulder width.

High bar position: The bar is above the posterior deltoids at the base of the neck. The hand grip is slightly wider than shoulder width.

Question 47

After a hard training session, an athlete observes a decrease in her vertical jump height. Which phase of the adaptive process is she experiencing?

Answer 47

Alarm

General adaptation syndrome (GAS) has a three-stage response to stress: alarm, resistance, and exhaustion.

When an athlete experiences fatigue and decreased performance after a training session, the athlete is in the alarm phase.

The alarm phase describes the initial physiological response when a new or more intense stress is placed on the body. For example, when an athlete increases the amount of weight they lift or performs a greater number of sets or reps, this increases the amount of stress placed on the body over what the athlete previously experienced. This results in acute training fatigue, which is a good short-term response to this additional stress.

If the athlete recovers well from this additional stress, they enter what is known as the resistance phase. The resistance phase indicates that the athlete has experienced the proper adaptation to the additional training load, and performance returns to or potentially increases above previous levels.

If the athlete does not sufficiently recover, or an additional stress is placed on the body too early or goes on for too long, the athlete can enter the exhaustion phase. This is an indication that the training stimulus was too great, and the athlete cannot adapt to the additional stress. This phase can lead to overtraining and should be avoided.

Question 48

If an athlete’s low-density lipoprotein (LDL) cholesterol count is 135, in what classification does that put her?

Answer 48

Borderline high

Total cholesterol levels in the body are a combination of high-density lipoproteins (HDL) and low-density lipoproteins (LDL). Cholesterol plays an important role in certain body functions, but high levels of total cholesterol and LDL can also lead to an increased risk of heart disease.

In contrast, increased HDL levels can actually be beneficial and help protect against heart disease.

LDL classification (mg/dL):

Optimal: < 100
Borderline high: 130-159
High: 160-189
Very High: > 190

An LDL value of 135 is borderline high.

Question 49

When testing for anaerobic capacity using the 300-yard shuttle, how many yards apart are the two cones between which the athlete must sprint?

Answer 49

25 yards

Cone one is the starting position, and cone two is 25 yards away.

On an auditory signal, the athlete sprints to cone two and immediately sprints back to the starting line at cone one. They will continue to sprint back and forth between the two cones without stopping in order to make six round trips as fast as possible. (6 x 50 yd = 300 yd).

This test measures an athlete’s anaerobic capacity.

Question 50

Fatigue is often associated with the depletion of ….

Answer 50

Phosphagens

Phosphagens, free fatty acids, and lactate are all substrates that are used to produce energy (ATP). And, they are all depleted during exercise. However, the only substrates that tend to cause fatigue when depleted are the phosphagens and glycogen.

Although free fatty acids and lactate can also be depleted during exercise (along with amino acids), the depletion is not significant and does not tend to increase fatigue or affect performance levels.

Question 51

Greg is a collegiate football linebacker who weighs 231 lbs. Based on the sport-specific protein recommendations, how much protein should he consume daily?

Answer 51

105-210 grams

Protein intake recommendations for specific sports are based on the specific demands of the sport. The recommendation for American football athletes is 1.0 to 2.0 grams of protein per kilogram of body weight.

Greg weighs 231 lbs, which is about 105 kilograms. Therefore this athlete should consume 105 to 210 grams of protein each day.

105 kg x 1.0 grams/kg = 105 grams
105 kg x 2.0 grams/kg = 210 grams

Question 52

When does the transition phase occur in the power snatch?

Answer 52

Between the first and second pull

The upward movement phase of the power snatch is broken down into four distinct movement patterns:

First pull: the athlete moves the bar from mid-shin to just above the knees
Transition: the athlete moves the bar from just above the knees to the upper thigh
Second pull: the athlete moves the bar from the upper thigh overhead
Catch: the feet land at the same time the athlete catches the bar at arm’s length overhead, with the arms straight
During the transition phase, the torso changes from an angled position to a more vertical position by bringing the hips forward. This brings the thighs to the bar and the knees under the bar. The transition movement puts the body in a position to be able to push into the ground to explosively extend the hips, knees, and ankles at the start of the second pull.

The downward movement phase involves bringing the bar back down from overhead to finish the lift or to reset for the next repetition.

Question 53

An athlete calculates the number of reps performed for a workout session. What value does this represent?

Answer 53

Repetition-volume

Repetition-volume is the total number of repetitions performed during a workout session.

If an athlete performs 3 sets of 10 repetitions of bench press and 2 sets of 10 repetitions of dumbbell flies, the repetition-volume is as follows:

(3x10) + (2x10) = 50 total repetitions

Question 54

Where should the arms be during an abdominal crunch?

Answer 54

Folded across the chest or abdomen

Placing the arms across the chest or abdomen helps prevent an individual from pulling on the head and neck to complete the movement. To perform the crunch, place the heels on an elevated surface such as a bench and bend the knees to about 90 degrees.

Curl up until the upper back comes off the ground without moving the feet, hips, legs or arms. Perform the movement slowly and with control.

Question 55

As a strength coach, you are teaching the “second pull” execution phase of the snatch lift to a client. This phase begins with explosive extension of which three body parts?

Answer 55

Hips, knees, and ankles

During the second pull phase of the snatch, there is an explosive extension of the hips, knees, and ankles. This helps to drive the bar upward and slightly forward.

At the same time, the athlete must keep the bar close to the body, with a neutral spine and elbows pointing to the sides. After full extension of the hips, knees, and ankles, the athlete will rapidly shrug, and this is when the body will begin going under the bar for the catch phase.

Question 56

What does the following statement describe?

“The implementation of procedures to identify and reduce athlete injury risk during participation and therefore decrease liability exposure.”

Answer 56

Risk management

Injury risk is a top concern for strength and conditioning programs, and implementing strategies to minimize that risk is known as risk management.

It is important to identify the areas of potential liability exposure that could cause injuries and lead to litigation, and then take appropriate steps to manage and minimize this exposure.

Question 57

How much recovery time should be planned between plyometric training sessions?

Answer 57

48-72 hours

The general guideline regarding how much recovery time is needed between plyometric training sessions is 48 to 72 hours. However, when planning a team or individual program, the training program must always be evaluated as a whole. The training stress from each component (resistance training, sport practice, etc.) will affect the programming of the intensity and frequency of all training. This will rely on a few factors, including:

1. Phase of training: Training has a different emphasis depending on whether an athlete is in the off-season or pre-season, for example. Plyometrics will typically not be added to the program until closer to the pre-season, when there is a greater emphasis on speed and power.
2. Training experience: More advanced athletes with more training experience can typically handle more volume, frequency, and intensity than those with less experience.
3. Sport: An athlete competing in a strength and power sport, such as Olympic weightlifting would have a greater need to include plyometric training than a marathon runner. Also, athletes in sports that take a greater toll on the body in practice, such as American football, may require greater recovery time between plyometric training sessions.
4. Relative intensity: Athletes will recover more quickly from low- or medium-intensity plyometric training than from high-intensity movements.

Question 58

As a personal trainer, what set adaptations would you recommend to a client who has a goal of improving his muscular endurance?

Answer 58

1-3 sets of 12-25 reps @ 50-70% 1RM

There are certain load and repetition assignments based on specific training goals:

• Strength: > 85% 1RM, < 6 repetitions
• Power: 75-90% 1RM, 1-5 repetitions
• Hypertrophy: 67-85% 1RM, 6-12 repetitions
• Muscular endurance: < 67% 1RM, > 12 repetitions

1-3 sets of 12-25 reps @ 50-70% 1RM is an example of a set, rep, and intensity range designed to improve an athlete’s muscular endurance through set adaptations.

Question 59

When performing seated rows, what shoulder muscle acts as a synergist?

Answer 59

Posterior deltoids

The seated row targets mainly the latissimus dorsi, while the posterior deltoid assists as a synergist. As the arms are pulled backward, the latissimus dorsi and posterior deltoids work together to create shoulder extension. This posterior head of the deltoids is located on the back side of the shoulder.

The pectoralis minor and anterior deltoids both create a pushing motion, while the posterior deltoids create a pulling motion

Question 60

A female collegiate basketball player is five feet nine inches tall and weighs 140 pounds. How many calories should she consume per day?

Answer 60

2,800 kcal

Caloric guidelines based on activity level of a sport (basketball is considered heavy activity), suggest that a basketball athlete should consume 20 kcal/pound for females and 23 kcal/pound for males.

A female athlete at 140 pounds who needs 20 kcal/pound of body weight/day will need 2,800 calories a day.