Exam 1 Flashcards
____ is the skills and abilities needed to achieve high movement velocities.
speed
_____ __ ________ The skills and abilities needed to explosively change movement direction, velocities, or modes.
change of direction
____ The skills and abilities needed to change direction, velocity, or mode in response to a stimulus.
agility
____ 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.
impulse
The development of maximal force in minimal time, typically used as an index of explosive strength.
Rate of force development
what are the 3 subtasks of sprinting?
start, acceleration, and top speed.
Which component of muscular fitness is referred to as the maximum amount of force a muscle or muscle group is able to generate?
Strength
What is the MINIMUM required number of resistance training sessions per week according to the American College of Sports Medicine?
2
Which variable of muscular fitness refers to the ability of a muscle or muscle group to generate high forces while contracting at high velocities?
Power
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?
core exercise
How much weight should a person use if they are training for improved muscular hypertrophy (increased muscular size)?
moderate
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?
Muscular strength
Resistance training can improve athletic performance but will most likely decrease an athlete’s flexibility.
False
Which of the following exercises would be considered a core/foundational exercise?
multi joint
forward step lunge
squat
bench press
Which of these exercises should be done first in a workout?
Bench Press
Deadlift
Bicep Curl
Bent-Over Row
Deadlift
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
speed of movement
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.
training intensity
According to previous LECTURE VIDEOS, what is the minimum recommended resistance training frequency for athletes?
2x per week
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?
muscular endurance
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)?
quads and glut max
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)?
muscular strength
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
False
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
False
An exercise intended to improve power output should be performed as explosively as possible.
TF
True
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
False
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?
muscular hypertrophy
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?
muscular strength
what type of adaptation will plyometric training bring about?
Increased power
What type of adaptation will sprint and interval training bring about?
sprint and interval training
What type of adaptation will low volume very high intensity resistance training bring about?
muscular strength
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
4 set of 10 repetitions
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.
The stretch-shortening cycle
What are the major muscle groups?
Arms
– Biceps, Triceps
* Shoulders
* Chest
* Abdomen
* Back
* Hips
* Legs
– Quadriceps, Hamstrings, Calves
