Exam 1

Question 1

____ is the skills and abilities needed to achieve high movement velocities.

Answer 1

speed

Question 2

_____ __ ________ The skills and abilities needed to explosively change movement direction, velocities, or modes.

Answer 2

change of direction

Question 3

____ The skills and abilities needed to change direction, velocity, or mode in response to a stimulus.

Answer 3

agility

Question 4

____ is the change in momentum resulting from a force, measured as the product of force and time.
A basic objective of training is to move the force–time curve up and to the left, generating greater impulse and momentum during the limited time over which force is applied.

Answer 4

impulse

Question 5

The development of maximal force in minimal time, typically used as an index of explosive strength.

Answer 5

Rate of force development

Question 6

what are the 3 subtasks of sprinting?

Answer 6

start, acceleration, and top speed.

Question 7

Which component of muscular fitness is referred to as the maximum amount of force a muscle or muscle group is able to generate?

Answer 7

Strength

Question 8

What is the MINIMUM required number of resistance training sessions per week according to the American College of Sports Medicine?

Answer 8

2

Question 9

Which variable of muscular fitness refers to the ability of a muscle or muscle group to generate high forces while contracting at high velocities?

Answer 9

Power

Question 10

Which group of exercises are known as exercises that recruit one or more large muscle areas (i.e., chest & shoulder, hip & thigh), involve two or more primary joints and receive priority when one is selecting exercises because of their direct application to the sport?

Answer 10

core exercise

Question 11

How much weight should a person use if they are training for improved muscular hypertrophy (increased muscular size)?

Answer 11

moderate

Question 12

If an athlete performs three sets of a back squat for 4 repetitions per set using heavy resistance/weight, which variable of muscular fitness will improve the MOST at this intensity and volume?

Answer 12

Muscular strength

Question 13

Resistance training can improve athletic performance but will most likely decrease an athlete’s flexibility.

Answer 13

False

Question 14

Which of the following exercises would be considered a core/foundational exercise?

Answer 14

multi joint
forward step lunge
squat
bench press

Question 15

Which of these exercises should be done first in a workout?
Bench Press
Deadlift
Bicep Curl
Bent-Over Row

Answer 15

Deadlift

Question 16

When considering the principle of specificity, which variable is most important when prescribing resistance exercise to increase muscular power?

speed of movement
volume
rest period length
intensity

Answer 16

speed of movement

Question 17

The most important factor for the development of muscular strength is…
the number of sets completed.
the number of reps within a set.
training volume.
training intensity.

Answer 17

training intensity

Question 18

According to previous LECTURE VIDEOS, what is the minimum recommended resistance training frequency for athletes?

Answer 18

2x per week

Question 19

An athlete performs a leg press for 3 sets of 15 repetitions using 55% of their 1RM. Which variable of muscular fitness would improve the MOST at this volume and intensity?

Answer 19

muscular endurance

Question 20

If an athlete performed 3 sets of a front squat exercise using heavy weight for 3 repetitions per set, twice per week, which muscles and/or muscle groups would adapt/change THE MOST with this performance of this exercise at this volume (# of repetitions per set) and intensity (i.e., weight/load being lifted)?

Answer 20

quads and glut max

Question 21

If an athlete performed 3 sets of a deadlift exercise using heavy weight for 3 repetitions per set, twice per week, which variable of muscular fitness would improve THE MOST at this volume (# of repetitions per set) and intensity (i.e., weight/load being lifted)?

Answer 21

muscular strength

Question 22

If an athlete’s available training time per session is limited, it is best to emphasize assistance exercises over core exercises in order to maximize efficiency. TF

Answer 22

False

Question 23

Power exercises (the Olympic lifts, medicine ball throws, etc.) should be thought of as cardiorespiratory (i.e., aerobic) “conditioning” exercises with minimal (i.e., <30sec) rest between sets.
TF

Answer 23

False

Question 24

An exercise intended to improve power output should be performed as explosively as possible.

TF

Answer 24

True

Question 25

High intensity (>85% 1RM), low volume (<6 reps/set) training at any movement speed will ALWAYS result in the greatest improvements in muscular power (vs. all other variables of muscular fitness).
TF

Answer 25

False

Question 26

An athlete performs 4 sets of a bench press for 8 repetitions per set using 75% of his 1RM. Which variable of muscular fitness would improve the most at this intensity and volume?

Answer 26

muscular hypertrophy

Question 27

If you performed a back squat 2 times per week with very heavy weight for three sets of four (3 x 4) repetitions for six weeks, which variable of muscular fitness would improve the most at the end of the six week cycle?

Answer 27

muscular strength

Question 28

what type of adaptation will plyometric training bring about?

Answer 28

Increased power

Question 29

What type of adaptation will sprint and interval training bring about?

Answer 29

sprint and interval training

Question 30

What type of adaptation will low volume very high intensity resistance training bring about?

Answer 30

muscular strength

Question 31

Which of the following training volumes has the potential to increase muscular hypertrophy the most in an advanced athlete?

1 set of 5 repetitions
4 sets of 5 repetitions
4 sets of 10 repetitions
1 set of 10 repetitions

Answer 31

4 set of 10 repetitions

Question 32

The _____ _____ ___ combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercise. A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increases the force produced during the subsequent concentric action.

Answer 32

The stretch-shortening cycle

Question 33

What are the major muscle groups?

Answer 33

Arms
– Biceps, Triceps
* Shoulders
* Chest
* Abdomen
* Back
* Hips
* Legs
– Quadriceps, Hamstrings, Calves