Movement System 250 Questions Flashcards
1
Q
- Which of the following muscle fiber type transitions occur as a result of anaerobic sprint and resistance training? 🟥
A. Type 2x to type 2a
B. Type 2a to type 2x
C. Type 2a to type 1
A
A. Type 2x to type 2a ✅
2
Q
- A muscle can increase force by which mechanism? 🟥
A. Rapidly sending partial action potentials
B. Sending larger action potentials
C. Rapidly sending full action potentials
A
C. Rapidly sending full action potentials ✅
3
Q
- Approximately what percentage of energy is contributed from Anaerobic mechanisms during a 150 second maximal sustained effort on a bicycle ergometer? 🟥
A. 70%
B. 50%
C. 30%
A
C. 30% ✅
4
Q
- Which of the following is NOT a primary factor responsible for EPOC? 🟥
A. ATP/CP resynthesis
B. Replenishment of oxygen in muscle
C. Post exercise peripheral vasoconstriction
A
C. Post exercise peripheral vasoconstriction ✅
5
Q
- Which of the following is true about Type 2a and 2x muscle fibers? 🟥
A. Activate fast before the type 1 fibers
B. Utilize primarily fat as a fuel source
C. Are separated from type 1 motor units by perimysium
A
C. Are separated from type 1 motor units by perimysium ✅
6
Q
- Heavy Resistance Training does all of the following EXCEPT? ✅
A. Increase muscle pennation angle
B. Increase cytoplasmic, sarcoplasmic reticulum, and T-tubule density
C. Increase tendon elasticity
A
C. Increase tendon elasticity ✅
CORRECT: increased tendon stiffness
7
Q
- Which theory accounts for trait anxiety in determining the optimal arousal level for performance? ✅
A. Drive Theory
B. Inverted U Theory
C. Reversal Theory
A
C. Reversal Theory ✅
8
Q
- During a basketball game, an athlete tells herself she is not skilled enough to be a useful player on the team. She is feeling anxious that her teammates will be upset with her poor performance and this only causes her to play even worse. One of her teammates comes up to her and tells her to loosen up and focus on having fun during the game. This shifts the athlete’s mindset to a more positive excited state. This is an example of: ✅
A. Reversal Theory
B. Motive to achieve success
C. Self-controlled practice
A
A. Reversal Theory ✅
9
Q
- You are supervising a gymnastics team during their practice. A gymnast is running through her new floor routine. The coach notices she is using sub-optimal form during her jumps and is not connecting them as she should be. As she is doing her next jump connection, the coach yells out to tell her she needs to connect the jumps. What is this an example of?
A. Concurrent feedback which is good for long-term learning but not for performance
B. Concurrent feedback which is good for performance but not for long-term learning
C. Delayed feedback which is good for long-term learning but not for performance
A
B. Concurrent feedback which is good for performance but not for long-term learning ✅
10
Q
- A novice weightlifter is learning how to execute the barbell clean. His coach directs him to begin by using a light PVC pipe to perform the movement. The coach has the athlete try 5 reps of just the first pull. The coach then tells the athlete to try the first pull with the transition. After this, the athlete is directed to do the first pull, transition, and second pull. What type of training does this represent? ✅
A. Simplification and repetitive part training
B. Simplification and observational practice
C. Random practice and fractionalization
A
A. Simplification and repetitive part training ✅
11
Q
- Which of the following is the process of breaking a free fatty acid chain down into acetyl CoA? 🟥
A. Lipolysis & Beta Oxidation
B. Beta Oxidation
C. Lipolysis
A
B. Beta Oxidation ✅
12
Q
- Which of the following energy systems are utilized in the breakdown of a triglyceride to ATP? ✅
A. Lipolysis
B. Beta Oxidation
C. Lipolysis and Beta Oxidation
A
C. Both Lipolysis and Beta Oxidation ✅
13
Q
- What transports oxygen from the red blood cell to the mitochondria and is upregulated with aerobic training? 🟥
A. Hemoglobin
B. Myoglobin
C. PFK- phosphofructokinase
A
B. Myoglobin → Oxygen to Muscles ✅
C. PFK - phosphofructokinase → Glycolysis
14
Q
- What is the most appropriate to recommend an athlete consume 1 hour prior to competition? ✅
A. 24 oz sports drink
B. 12 oz water and cup of cereal with fruit
C. 8oz sports drink and small banana
A
C. 8oz sports drink and small banana ✅
15
Q
- Which of the following is the appropriate fluid recommendation to be consumed every 15 minutes of a marathon? 🟥
A. 2-4 oz liquid, 15-20g carbohydrate
B. 4-8 oz liquid, 5-10g carbohydrate
C. 3-8 oz liquid, 10-15g carbohydrate
A
C. 3-8 oz liquid, 10-15g carbohydrate ✅
16
Q
- Which of the following is NOT true regarding the cardiovascular system? 🟥
A. The pulmonary artery contains deoxygenated blood
B. Diastolic blood pressure rises during exercise
C. The SA node sends a condition signal to the AV node
A
B. Diastolic blood pressure rises during exercise ✅
17
Q
- Which of the following occurs outside the mitochondria? 🟥
A. Slow Glycolysis
B. Kreb’s Cycle
C. Oxidative phosphorylation
A
A. Slow Glycolysis ✅
18
Q
- Which of the following is a non-essential amino acid supplement that has been shown to improve anaerobic threshold, but has not been demonstrated to improve aerobic power? 🟥
A. Sodium Bicarbonate
B. Creatine
C. Beta Alanine
A
C. Beta Alanine ✅
19
Q
- All of the following are adaptations of the endocrine system to resistance training EXCEPT: 🟥
A. Time needed for hormone clearance through the liver
B. Number of receptors in muscle tissue
C. Type of hormones released
A
C. Type of hormones released ✅
20
Q
- An athlete just completed a resistance training workout. All of the following are factors that influence the magnitude of the post workout hormonal response EXCEPT: 🟥
A. Amount of effort the athlete gave to maintain form during the workout
B. Quantity of muscle tissue stimulated by the workout
C. Degree of connective tissue repair needed after the workout
A
A. Amount of effort the athlete gave to maintain form during the workout ✅
21
Q
- Which of the following does NOT increase as a result of resistance training? 🟥
A. Lactate dehydrogenase
B. Phosphofructokinase
C. Glycogen stores
A
A. Lactate dehydrogenase ✅→ Aerobic Exercise “Lactate Threshold”
22
Q
- How is lactate cleared out of the blood stream? ✅
A. It is cleared through oxidation by type 1 muscle fibers and cardiac muscle
B. It is reduced to pyruvate via gluconeogenesis
C. It is turned into ATP when above the lactate threshold
A
A. It is cleared through oxidation by type 1 muscle fibers and cardiac muscle ✅
23
Q
- During the acceleration phase of sprinting, which of the following movement strategies is considered proper technique? 🟥
A. Head rises, then torso, then hips
B. Head and torso rise together as hips gradually rise
C. Head, torso, and hips all rise at the same time
A
B. Head and torso rise together as hips gradually rise ✅
24
Q
- Which of the following is the recommended programming focus for a 19-year-old female cross-country runner in-season? 🟥
A. Strength/ Power (85%+, 2-6 reps)
B. Hypertrophy (70-85%, 6-12 reps)
C. Muscular Endurance (circuits/ 60-70%, 12-20 reps)
A
C. Muscular Endurance (circuits/ 60-70%, 12-20 reps) ✅→ Reverse Linear Periodization
25
Q
- In what phase of training for a college soccer player’s program would you expect to see:
Volume: 4-5 sets, 2-5 reps
Intensity: 87-95% 1RM
Assume they are a defender and the coach is using a typical linear periodization method who wants to maximize power in-season. 🟥
A. In-season
B. Off-season
C. First transition
A
C. First transition ✅→ 4-5 Sets
26
Q
- During an Aerobic Base Phase (Long, Slow Distance Cardio) off-season, what type of Strength Training should a cross country runner do using the reverse linear periodization principle? ✅
A. Strength
B. Hypertrophy
C. Muscular endurance
A
A. Strength ✅
27
Q
- Which type of aerobic training is most often performed with an intensity equal to the lactate threshold? ✅
A. Interval
B. Pace/ tempo
C. HIIT
A
B. Pace/ tempo ✅
A. Interval → Near VO2 Max
C. HIIT → Above VO2 Max
28
Q
- Which of the following is a measure of energy cost of an activity and can be improved with improved technique? 🟥
A. Economy
B. VO2
C. MET
A
A. Economy ✅
29
Q
- Which of the following do you recommend as the rest interval for a soccer midfield player performing anaerobic run drills for 30 seconds? ✅
A. 2 minutes
B. 3 minutes
C. 1 minute
A
💡 30 x 3 - 5 = 90 - 150 seconds = 1.5 - 2.5 minutes
A. 2 minutes ✅
30
Q
- Which of the following should be prioritized to allow a soccer player to maintain speed and agility at the end of a match? 🟥
A. Hip Strengthening Exercises
B. Interval Training
C. Plyometric Training
A
B. Interval Training ✅
31
Q
- Which of the following is the most appropriate rest interval for athletes performing 25 second sprints?
A. 1 Minute
B. 2 Minutes
C. 3 Minutes
A
B. 2 Minutes ✅
32
Q
- An assistant strength and conditioning coach is working with a group of novice athletes. In their previous training, they have done one month of drop freezes and basic lateral shuffle and backpedaling drills. Which is the most appropriate progression of agility and change of direction exercise to use in the next block of training?
A. Z cone drill (side shuffle & diagonal backpedal)
B. 10 yard shuttle run race (partner up and race down and back 2x)
C. Single Leg Lateral Hops Sprint Forward on Cue
A
A. Z cone drill (side shuffle & diagonal backpedal) ✅
33
Q
- A men’s college soccer player is competing for a starting position. Testing at the end of off-season conditioning training reveals the following data: 🟥
Pro Agility Test: 4.41 seconds,
VO2 max: 58ml/kg bw/min
300 yard shuttle run: 74 seconds.
Which of the following areas does this athlete most need to improve?
A. Aerobic Conditioning
B. Anaerobic Conditioning
C. Agility
A
B. Anaerobic Conditioning ✅
300 Yard Shuttle < 60 Seconds
34
Q
- A strength and conditioning coach is designing a deceleration training progression. Which of the following is considered the most advanced deceleration drill? 🟥
A. Running half speed, decelerating 3 steps
B. Running ¾ speed, decelerating 5 steps
C. Running full speed, decelerate in 7 steps
A
C. Running full speed, decelerate in 7 steps ✅
35
Q
- Which of the following is characterized by stagnation or decreases in performance, decreased muscle glycogen, and mood disturbances?
A. Functional Overreaching
B. Nonfunctional Overreaching
C. Overtraining Syndrome
A
B. Nonfunctional Overreaching ✅
36
Q
- Untrained, injured, or weaker athletes tend to exhibit what? 🟥
A. Bilateral facilitation
B. Bilateral deficit
C. Unilateral deficit
A
B. Bilateral deficit ✅
37
Q
- Which of the following should NOT be included in a needs analysis? 🟥
A. Movement and injury analysis
B. Metabolic analysis of athlete’s blood panel and hormone levels
C. Physiological analysis of sport priorities
A
B. Metabolic analysis of athlete’s blood panel and hormone levels ✅
38
Q
- What is the term for achieving higher signal in nerve pathways that have just been used within a few seconds?
A. Potentiation
B. Size Principle
C. Rate of Force Development
A
A. Potentiation ✅→ achieving higher signal
39
Q
- A female hurdle athlete is performing 15-second parachute sprint intervals. What is the most appropriate amount of rest to assign between sets?
A. 45 seconds
B. 1 minute and 30 seconds
C. 3 minutes
A
A. 45 seconds ✅
15 x 3 = 45 Seconds
15 x 5 = 75 Seconds (1 Min 15 Sec)
40
Q
- An Assistant Strength and Conditioning coach working with the mid and long-distance track and field athletes programmed 3 x 20 minutes runs on the track at or slightly above the lactate threshold measurements that each athlete received from their lab testing session. These runs were performed with 2-3 minutes rest in between efforts. Which type of aerobic training was being performed? 🟥
A. Interval
B. Repetition
C. Pace/ Tempo
A
C. Pace/ Tempo ✅
41
Q
- An athlete is testing his squat 1RM (one repetition maximum). He is nearing maximal load. After an appropriate warm-up progression, he successfully performed a 1RM attempt of 285lbs. Which of the following is the most appropriate next step?
A. Rest 2-4min, increase load by 10-20% and try again
B. Rest 2-4min, increase load by 2.5-5% and try again
C. Rest 4-5min, increase load by 5-10% and try again
A
💡 Max of 3-5 attempts for 1 RM, Max Strength is usually measured by 1-3-5 RM
A. Rest 2-4min, increase load by 10-20% and try again ✅
42
Q
- When adding resistance training to an endurance training program, which of the following is most appropriate to maintain progress toward strength and endurance goals without excessively increasing risk of overuse injuries? 🟥
A. Add resistance training and maintain endurance training volume
B. Add resistance training and increase endurance training volume 5-10%
C. Add resistance training and decrease endurance training volume by 20-30%
A
C. Add resistance training and decrease endurance training volume by 20-30% ✅
43
Q
- A basketball player is in the basic strength phase transitioning from off season to preseason training. Which of the following programs utilize an appropriate load, volume, intensity, and progression for the barbell back squat exercise in this phase of training? 🟥
A
B ✅→ Strength & Power
A & C → Basic Strength
44
Q
- Which of the following is NOT typically found in the emergency action plan? 🟥
A. Address of the strength and conditioning facility
B. Release of liability waiver
C. Location of first aid supplies
A
B. Release of liability waiver
45
Q
- A High School Football Team with 65 athletes requires how many coaches? 🟥
A. 3 Coaches
B. 4 Coaches
C. 5 Coaches
A
C. 5 Coaches ✅(65/15 = 4.33)
46
Q
Sequence of Tests 🟥
A
- Nonfatiguing tests
- Agility tests
- Maximum power and strength tests
- Sprint tests
- Local muscular endurance tests
- Fatiguing anaerobic capacity tests
- Aerobic capacity tests
47
Q
27 ___________ is the assessment by experts that the testing covers all relevant subtopics or component abilities in appropriate portions. 🟥
A. Content Validity
B. Construct Validity
C. Concurrent Validity
A
A. Content Validity ✅
48
Q
- Which of the following stand out as an objective measure indicating that a college athlete needs to improve the measured trait? 🟥
A. Female Softball Player Pro Agility Test 5.8 seconds
B. Male Soccer Player 55 Second 300 yard Shuttle Run
C. Female Basketball Player VO2 Max 44 ml/kg bw/ min
A
A. Female Softball Player Pro Agility Test 5.8 seconds ✅
49
Q
- Which of the following is the correct order for testing? 🟥
A. Vertical Jump, 1RM Squat, Pro Agility, Push-up Test, 300 yard shuttle run
B. Flexibility, T test, 40 yard dash, sit-up test, 1RM Bench Press, 1.5 mile run
C. Vertical Jump, Pro Agility, 1RM Power Clean, 40 yard dash, 1.5 mile run
A
C. Vertical Jump, Pro Agility, 1RM Power Clean, 40 yard dash, 1.5 mile run ✅
50
Q
- We as Strength and Conditioning Specialists want to inform a volleyball coach about the vertical power of a number of athletes. We decide to take those athletes through the vertical jump test, 1RM power clean, and margarita kalaman stair test in order to improve ________ validity of our data.
A. Predictive
B. Convergent
C. Concurrent
A
C. Concurrent ✅
51
Q
- A 210-pound male college basketball player has the following testing values:
40m sprint 4.91sec
Pro-agility test 4.88sec
Power clean of 265lbs
Which area does this player need to improve? 🟥
A. Speed
B. Change of Direction
C. Power
A
B. Change of Direction ✅→ Pro-agility test <4.5 sec
52
Q
- A 23-year-old 110-pound female basketball player:
1RM Back Squat: 155 pounds
1RM Bench Press: 115 pounds
VO2 max: 47 ml/kg/min
T test: 13.7 seconds.
Which area is a priority for her to improve? 🟥
A. Aerobic Endurance
B. Agility
C. Lower Body Strength
A
B. Agility ✅→ T test male <9.5 sec, female <10 sec
53
Q
- What is the proper way to administer the Pro Agility test? 🟥
A. Instruct the athlete to shuffle 5 yards right, 10 yards left, 5 yards right.
B. Instruct the athlete to turn and sprint 5 yards right, 10 yards left, 5 yards right.
C. Instruct the athlete to run 5 yards forward, backpedal 10 yards, sprint 5 yards forward.
A
B. Instruct the athlete to turn and sprint 5 yards right, 10 yards left, 5 yards right. ✅
54
Q
- When performing the 505 agility test, which technique should be instructed? 🟥
A. Sprint 15 meters forward, turn sprint 5 meters back
B. Sprint 10 meters forward, turn sprint 5 meters back
C. Sprint 15 meters forward, backpedal 5 meters
A
A. Sprint 15 meters forward, turn sprint 5 meters back ✅
