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NCSF > NCSF CSC Unit 1 > Flashcards

NCSF CSC Unit 1 Flashcards

1
Q

Highest rate at which oxygen can be utilized during exercise

A

VO2max

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2
Q

Response rate from perception to action

A

Reaction time

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3
Q

A derived unit of power, defined as one joule per second

A

Watts

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4
Q

Related to the perception of position and movement within the body

A

Proprioception

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5
Q

Combination and interrelation of the nervous, muscular, and skeletal systems in an effort to effectively control bodily movement

A

Kinetic chain

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6
Q

Property of a body to resist displacement

A

Stability

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7
Q

Supplies anaerobic energy to support maximal efforts lasting up to 15 sec

A

Phosphagen system

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8
Q

The change in velocity over time; can vary in magnitude/direction

A

Acceleration

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9
Q

Programming method that breaks specific stresses into training cycles

A

Periodization

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10
Q

Property of tissue to become permanently altered

A

Plasticity

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11
Q

Identify three universal attributes of an elite athlete

A

Neuromuscular efficiency, Requisite anthropometric measures, and Exposure to sport during youth

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12
Q

Rate of performing work expressed as (force x distance) / time

A

Power

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13
Q

Accurate performance of a sport-specific movement involving rapid changes of direction/velocity in reaction to analysis of the environment

A

Agility

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14
Q

Stable state characterized by the cancellation of all forces by equal and opposing forces

A

Balance

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15
Q

The intelligence of muscle and their ability to communicate efficiently with central processing for harmonious adjustment or interaction of parts

A

Coordination

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16
Q

The time rate of change of an object’s position without regards to direction

A

Speed

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17
Q

Most sports are more negatively affected by low measures of fitness than positively benefitted by high measures of fitness.

A

True

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18
Q

The primary role of a strength coach is to prevent injury and keep athletes on the field.

A

True

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19
Q

Muscular strength is a measure of the ability to produce maximal force

A

True

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20
Q

Lower measures of flexibility are associated with training limitations

A

True

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21
Q

Muscular (anaerobic) endurance is directly associated with VO2max

A

False

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22
Q

A very low percentage of body fat is desired for all athletes

A

False

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23
Q

Identify the two major factors associated with the Olympic lifts that make them more effective for developing sport-specific power over the exercises performed during competitive “power-lifting”.

A

a. The velocity of the lifts , b. The energy transfer efficiency necessary to accelerate the resistance

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24
Q

During most sport-specific movements, forces tend to start from the trunk.

A

False

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25
Q

Identify at least three factors that can influence agility.

A

Experience , Body size , Stability , Muscular fitness , Power , Flexibility

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26
Q

__________ equilibrium in sports is often referenced for postural requirements

A

Static

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27
Q

_________ equilibrium in sports is more reflective of performance measures.

A

Dynamic

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28
Q

Briefly identify at least four negative performance-related implications associated with tissue inflexibility.

A

a. Proper movements can be prevented , b. Joint actions can be resisted , c. The length of muscle to produce peak tension can be lost , d. Biomechanics can be altered in a manner that promotes injury , e. The athlete may be unable to properly perform key exercises

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29
Q

A soccer player who performs rapid foot work to control a ball while changing direction is displaying high measures of:

A

Dynamic equilibrium

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30
Q

A baseball player who makes a diving catch in the outfield must possess optimal:

A

coordination

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31
Q

True or False? The performance-related components of fitness build upon the health-related components of fitness to optimize sport performance via neural improvements.

A

True

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32
Q

Appropriate strength training is critical to enhancing power as it can improve:

A

Total work capacity

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33
Q

Aerobic system efficiency can maximize anaerobic performance in which of the following ways?

A

By reducing necessary rest periods between bursts of maximal-intensity work

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33
Q

True or False? Repeated, premeditated practice of a complex drill may improve outcomes for the movement pattern involved, but may not improve performance during game scenarios.

A

True

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33
Q

Balance is attained via data processing using all of the following to facilitate appropriate muscular activation except:

A

thermoreceptors

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33
Q

An athlete who can accelerate to the highest velocity in the shortest period of time would be considered __________, while the time it takes to move between two given points would define his or her __________.

A

Quick, speed

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33
Q

What would not improve aerobic system efficiency among endurance athletes?

A

Reduced buffering responses to maximize tissue pH

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34
Q

True or False? Force output can only be improved with muscle cell hypertrophy.

A

False

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35
Q

Analysis of crucial actions that dictate performance for a sport

A

Motion analysis

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36
Q

Global movers active during the eccentric phase of movement

A

Decelerators

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37
Q

Work and rest intervals employed to provide specific adaptations

A

Work-recovery ratio

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38
Q

The result of connective tissue imbalance acting on the shoulder joint

A

upper cross syndrome

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39
Q

Global movers active during the concentric phase of movement

A

Accelerators

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40
Q

Passes through the midline of the body, dividing it in left/right halves

A

Sagittal plane

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41
Q

Velocity-based lifts that emphasize concentric acceleration

A

Ballistics

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42
Q

Work rate where O2 use matches demand using aerobic metabolism

A

Steady state

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43
Q

Subjective perception of effort quantified by a 6-20 scale

A

rate of perceived exertion

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44
Q

True or False? Certain variables may exist that impact sports performance which cannot be easily quantified during a motion analysis.

A

True

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45
Q

Most field players cover around a km during [a] game.
The average recovery period between maximal sprints ranges from [b] sec.
Players perform over [c] different movements.
Among elite athletes, the distance covered with ball possession ranges from [d%] of total ground coverage during a game.

A

a. 9-14
b. 65-75
c. 1000
d. 1.2-2.4

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46
Q

It is estimated that players work at 70-95% of their VO2max during a competitive event

A

True

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47
Q

Phosphagen is the limiting energy substrate, as indicated by post-game storage losses

A

False

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48
Q

Some players must engage 90 minutes of work during a single game without any substitutions

A

True

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49
Q

It is estimated that a high-speed run is performed every 60 seconds during a game

A

False

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50
Q

Fill in the following with the physiological stress values seen during a tennis match as indicated by research.

Stress indicators:
______of VO2max
______of HRmax
______RPE values

A

60-70% , 60-80% , 13-14

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51
Q

Indicate each of the following as being associated with tennis play on a hard court (HC) or clay court (CC).

_______The duration of each rally is relatively shorter
_______Training for play should mirror a work-recovery ratio range of 1:3-1:5
_______Sliding mechanics while changing direction must be mastered for optimal performance
_______The ball moves much faster based on reduced friction upon ground contact

A

HC , CC , CC , HC

52
Q

Indicate each of the following statements related to motion analysis data during a tennis match as being either true or false.

a. Matches can last 1 to >5 hrs
b. Work-recovery ratios range from 1:6-1:9
c. Rallies lasts 8-10sec
d. 2 directional changes occur per rally
e. 300-500 high-intensity efforts are engaged per match

A

a. True , b. False , c. True , d. False , e. True

53
Q

True or False? Mean HR values during a game of basketball can be as high as 91% of HRmax.

A

True

54
Q

key training elements for all positions in competitive basketball

A

muscular/anaerobic power , speed , agility , aerobic power , explosive strength

55
Q

Explain what may need to be modified for a very tall basketball center when performing the following lifts.
Deadlift: _______
Squat: _________

A

Deadlift: The starting position may need to be elevated (e.g., blocks) ,

Squat: The depth performed must be specific to the athlete’s functional mobility with regard to proper pelvic control and knee positioning

56
Q

It is estimated that the average athlete is exposed to 17 minutes of play action per game. (football)

A

False

57
Q

About 70 offensive plays are ran each game (football)

A

True

58
Q

Video analysis suggests plays last an average of 5 seconds (football)

A

True

59
Q

NFL players have up to 45-second rest periods in between plays

A

False

60
Q

Success is most correlated with speed, agility, and power (football)

A

True

61
Q

High body fat negatively impacts an athlete’s 40-yard sprint time (football)

A

True

62
Q

Provide four reasons why sufficient aerobic capacity must be developed among elite football players.

A

a. to meet the continual need for high force output ,
b. to improve energy resynthesis and lactic acid buffering ,
c. to reduce the risk for injury associated with fatigue ,
d. to manage force decline towards the end of the game ,
e. to quickly recover from short rest periods between intense plays

63
Q

Identify at least four physical factors critical to pitching success at the elite level.

A

a. long arm length ,
b. high relative strength ,
c. proper throwing technique ,
d. significant power ,
e. force coupling and muscular balance in the shoulder complex ,
f. muscle/tendon/ligament strength in the shoulders and rotator cuff

64
Q

Set the pace of the game; require the highest VO2max and 5-10 m sprint speed (basketball)

A

Point guards

65
Q

Should be the fastest at 30 m distances, and spend the greatest total time running (basketball)

A

shooting guards/small forwards (SGF)

66
Q

Tend to have the greatest mass and spend the most time exerting isometric pushing strength

A

Centers

67
Q

Alongside centers, this position should maintain elevated measures of strength and power

A

Power forwards

68
Q

Tend to be taller and have elevated lean mass compared to other players (soccer)

A

Central defender

69
Q

Require the highest aerobic capacity as they cover the largest distances (soccer)

A

central midfielder

70
Q

Involved in key burst actions that dictate game outcomes, must train to maximize anaerobic power (soccer)

A

Goalkeeper

71
Q

Cover the greatest distances while in possession of the ball (soccer)

A

External midfielder

72
Q

Usually perform the most sprints and vertical jumps per game (soccer)

A

Forward

73
Q

What variable is the least relevant during a tennis match?

A

15-m acceleration

74
Q

Which of the following statements concerning the demands of soccer is correct?

A

Most positional roles in soccer require ground coverage averaging ~11 km per game

75
Q

Which of the following statements regarding motion analysis data for basketball is incorrect?

A

More than half of each game is live play

76
Q

True or False? Research suggests that performance in basketball is more dependent on anaerobic power and endurance than aerobic endurance when strength levels are appropriate.

A

True

77
Q

Which of the following is not considered a primary programming error when dealing with elite-level football players?

A

Emphasizing movement efficiency over isolated muscle activity

78
Q

Which of the following specifics related to the workload of a pitcher during a game is incorrect?

A

6.4% of starting pitchers threw a complete game in the 2009 MLB season

79
Q

All of the following are optimal training means for improving batting proficiency, except:

A

Heavy strength lifts for the shoulders and pectoralis major

80
Q

The best hitters have all of the following qualities in common, except:

A

Significant muscle mass in the upper body

81
Q

All of the following training means are necessary to match the mobility demands of a tennis match except:

A

Machine-resisted presses

81
Q

Which of the following statements related to the physical demands placed on the catcher during a baseball game is correct?

A

The catcher must maintain optimal muscle balance and stability in the hips and trunk

82
Q

The ability of a test to allow for consistent reproduction of measures

A

Reliability

82
Q

The ability of a test to accurately measure what it is designed to measure

A

Validity

83
Q

Continuous exercise test shown to be useful for assessing endurance athletes

A

Leger Shuttle run

84
Q

Reliable assessment of dynamic balance among athletic populations

A

Star excursion test

85
Q

Measures repeat jump ability, power-related stability and anaerobic capacity

A

30-60-90 test

86
Q

A good predictor of dynamic trunk and shoulder stability

A

Davies test

87
Q

Reliable upper body power assessment among athletic populations

A

MB put test

88
Q

Aerobic fitness test useful for assessing intermittent sport athletes

A

Yo-yo IR1 test

89
Q

Movements performed within a constant and static environment

A

Closed skill

90
Q

Performed in a changing environment that forces reaction to external stimuli

A

Open skill

91
Q

True or False? In some cases, a test may be used for its practicality or reliability over others that are considered to have greater validity.

A

True

92
Q

Proper _______ greatly impacts the outcome during the Cooper’s 12-min run test; therefore, the participating athletes should be alerted as time elapses every 3 minutes.

A

Pacing

93
Q

Determines intermittent work capacity while the aerobic system is functioning at a maximal level

A

Yo-Yo IR1

94
Q

Determines speed endurance and anaerobic system recovery capacity

A

Yo-Yo IR2

95
Q

It is known that strength declines at a rate of ______% of an individual’s 1RM per rep performed, up to a total of _______ repetitions.

A

a. 2-3%
b. 10

96
Q

True or False? If an athlete only performs six (6) pull-ups during a max-rep test, the assessment was not optimal for truly assessing the individual’s muscular endurance.

A

True

97
Q

During the push-up test a rep only counts if the chest contacts the marker/towel placed under the body.

A

True

98
Q

During the push-up test a rep only counts if the athlete lowers themselves to a depth that requires the elbows to flex by 60°.

A

False

99
Q

During the pull-up test the athlete must use a supinated grip.

A

False

100
Q

During the pull-up test a rep only counts if the chin is drawn above the pull-up bar.

A

True

101
Q

During the pull-up test a rep only counts if the hips and trunk are not employed to assist vertical momentum.

A

True

102
Q

Biering-Sorensen trunk extensor test, side bridge test, 60° trunk flexor test, Ito trunk flexor test

A

Static Assessments

103
Q

hanging leg raise test, hanging knee raise

A

Dynamic assessments

104
Q

The hanging leg raise trunk endurance test requires excellent flexibility in the _______, _______ and _______ to perform correctly.

A

a. Latissimus dorsi
b. hamstrings
c. lower back

105
Q

True or False? Obtaining anthropometric data on an athlete can help clarify inherent physical limitations which need to be addressed in his or her training program.

A

True

106
Q

True or False? The original Margaria-Kalamen power test had to be modified to use with athletes because they tend to finish the test too quickly.

A

True

107
Q

True or False? During the landing error test a 24” box should be used and the athlete must land at a position precisely equal to their height.

A

False

108
Q

Providing a clearly-defined scoring system before a given assessment, as well as during all subsequent measures, would facilitate which of the following?

A

Increased test validity and reliability

109
Q

Field tests tend to be more reliable than valid when testing _______.

A

Body composition

110
Q

Which of the following is a continuous exercise test that can be used to measure aerobic fitness?

A

Leger Shuttle run test

111
Q

All of the following statements concerning 1RM testing protocols are correct, except:

A

During the final preparation set, the athlete should perform 5 reps with 90% of his/her 1RM

112
Q

If an athlete’s elbows are significantly bent during an overhead squat assessment, which of the following muscles are most likely tight?

A

Pectoralis major

113
Q

The back scratch field test is best for assessing mobility for which of the following structures?

A

Rotator cuff

114
Q

Which of the following jump tests allow for countermovement as well as upward arm swinging to maximize vertical displacement of the body?

A

The Sergeant jump test

115
Q

What is considered an open skill?

A

Catching a pass

116
Q

Which of the following reflects the recommended testing protocol for assessing maximum speed?

A

30-m sprint with a 20-m flying start

117
Q

Which of the following is a sport-specific COD assessment applicable to basketball?

A

The lane-agility drill

118
Q

Directly associated with short-distance linear speed?

A

Muscular power

119
Q

Which of the following identifies the primary metabolic role of developing aerobic efficiency for improved anaerobic sport performance?

A

Oxygen enhances anaerobic byproduct metabolism

120
Q

Traditional resistance training has limited contribution to developing specific athletic skills because:

A

The environment is consistent and predictable

121
Q

Based on her scores, which component of fitness should be addressed first in a program for a 20-year old, 140 lb. female tennis player?

A

Flexibility - tight internal rotators and hip flexors

122
Q

During a sport analysis, which of the following is used to determine the metabolic conditioning requirements within a training program?

A

Work:rest ratios experienced during a game

123
Q

In anaerobic sports, which energy system is predominant during actions determining game outcomes?

A

Phosphagen

124
Q

Which of the following assessments provide the lowest predictive value to sports performance among basketball players?

A

1 RM bench press

125
Q

Which musculoskeletal imbalance-related issue is the most common among tennis players?

A

Shoulder-complex inefficiency

126
Q

If an athlete’s elbows are significantly bent during an overhead squat assessment, which of the following muscles are most likely tight?

A

Pectoralis major

127
Q

______________ are far less accurate for validly assessing body composition compared to hydrostatic weighing, but are reliable when the same tester is used between assessments.

A

Skinfold assessments

128
Q

If an athlete performed four (4) repetitions of the barbell bench press using 250 lbs during a multi-rep test, what would be the estimated 1RM for the lift?

A

280 lbs

129
Q

Sport actions that are performed in a constantly-changing environment that force the athlete to react to external stimuli are referred to as ___________________.

A

Open skills

130
Q

Which of the following is considered to be the most difficult physical attribute to develop and test?

A

Coordination

131
Q
A

NCSF (3 decks)

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