Practice Exam 1 Questions Flashcards
A team focused on winning and being better than others operates in which kind of environment?
Outcome oriented
A temp of 4/2/1 is appropriate when training in which phase of the OPT model?
Stabilization endurance
Which type of training is designed to enhance power and power-endurance while allowing the metabolic systems ample time to recover between each repetition?
Repeated sprint
Which exercise is performed in the frontal plane?
Ice skaters
What is the current upper intake limit for sodium for the average person as established by the Institute of Medicine?
2,300 mg/day
What is considered a balance modality?
Sport beam
Which of the following is 70% of an athlete’s age subtracted from in the HRmax regression formula?
208
What is the most common sports-related injury, and the number one injury for time lost?
Ankle sprains
What principle states that when a muscle is stimulated to contract, it contracts completely?
All-or-none
Which phase of the OPT model supersets a traditional strength exercise (e.g. barbell squats) with a plyometric/power exercise of similar joint mechanics (e.g. squat jumps) to enhance prime mover strength and rate of force production?
Power
What type of training incorporates skills and movements that mimic what happens in competition?
Sport specific
What is the recommended protein intake for strength and power athletes?
1.6-1.8 g/kg/day
What is the outermost layer of connective tissue that surrounds muscle?
Epimysium
What is the main focus of a core training program?
Function
What do you risk creating if an athlete is put into a level of balance training for which they are unprepared?
Synergistic dominance
Which stage of cardio training should mark the gradual inclusion of repeated sprint training?
Stage 3
When should light to moderate sport-specific metabolic training primarily occur?
In season
What is the recommended calcium intake for an amenorrheic athlete?
1,500 mg/day
What exercises involve little joint motion of the balance leg to improve reflexive joint stabilization contractions and joint stability?
Balance stabilization
When performing an exercise in the transverse plane, around which of the following axes does the movement occur?
Longitudinal
What is the primary fuel for anaerobic ATP production for activities lasting 45-120 seconds?
45-120 seconds
Which is the most commonly injured ligament in the ankle?
Anterior talofibular
What type of stretching helps improve soft tissue extensibility by taking the muscle to the point of tension and holding for 30 seconds?
Static
According to NCAA Division 1 bylaws, which ergogenic aids can be provided to athletes by a university?
Carbohydrate/electrolyte drinks
Training the muscle and tendon’s ability to load eccentrically and rapidly release energy concentrically is known as which of the following?
Stretch-shortening cycle
What is a typical resting heart rate?
70 bpm
What is a serious risk associated with blood doping?
Bacterial infections
The transverse abdominis is best activated by performing which of the following exercises?
Prone iso-abs
The quadratus lumborum, psoas major, external obliques, portions of the internal obliques, rectus abdominus, gluteus medius, and adductor complex are classified as which of the following?
Global core stabilizers
When bracing is performed, what has been activated?
Global stabilization system
Which of the following describes the motivational climate that has been proven to produce more adaptive motivational patterns, including positive attitudes and effective learning strategies?
Mastery-oriented
Which programming is optimal for SAQ training in order to decrease fatigue and maximize effectiveness?
Completed on days in between strength training
Which muscular system is predominantly involved in joint support and stabilization, and is not movement specific?
Local
What refers to the training used to provide optimal dynamic joint support and maintain correct posture during all movements?
Stabilization
If the squat jump exercise is performed with a 3-5 second hold upon landing, in which level of the OPT model does it belong?
Stabilization
Which of the following techniques is critical for maintaining stability in the sacroiliac joint?
Drawing-in maneuver
What is a contributor to subacromial impingement syndrome (SAIS)?
Bony deformity of the acromion
What is the duration that the average athlete will spend training in Phase 2: Strength Endurance?
4 weeks
What muscles are probably overactive when an athlete’s low back arches during an overhead squat assessment?
Hip flexor complex, erector spinae, latissimus dorsi
What is true regarding casein?
80% of the proteins in milk
If a coach removes cones from a W or box drill and replaces them with an auditory cue, which training is utilized?
Quickness
Which nutrient becomes the dominant fuel source when athletes train and compete at 65% or greater of their VO2max?
Carbohydrates
Which specialized strength exercise for speed improves hip flexion?
Resisted knee drive
When performing an exercise in the transverse plane, which of the following motions is occuring?
Internal/external rotation
Which answer is an example of how the continuum of function should be progressed?
Simple to complex
Which integrated training variable utilizes tubing, cable machines, or dumbbells?
External resistance
Supplementation of which nutrient has been shown to reduce the incidence of post-marathon upper respiratory infection in runners?
Beta-glucans
Which grade is recommended in downhill running for assisted speed drills?
5-6%
What is the principle that states that faster motor units with larger axons are recruited second when more force and power are needed?
Henneman’s size principle
Which antioxidants play a role in balancing the oxidative stress produced by free radicals during exercise?
C, E, beta carotene, selenium
What are plyometric-strength exercises designed to do?
Improve dynamic joint stabilization
What happens to improve soft-tissue extensibility during self-myofascial release?
Autogenic inhibition
Which types of training are known to improve speed, agility, and quickness by allowing greater force in less time?
Strength and power
In which phase of a plyometric exercise must a muscle switch from overcoming force to producing it?
Amortization
Which of the following techniques should a coach teach an athlete who struggles with physiological anxiety in pressure situations?
Breath control
Which type of training overloads the stretch-shortening cycle to enhance neuromuscular efficiency, improve rate of force production, and reduce neuromuscular inhibition?
Plyometric
Sports-specific, integrated, progressive, and systematic are characteristics of which type of program?
Functional
Which muscle functions as a stabilizer while an athlete performs a bench press?
Rotator cuff
During functional movements, which of the following is responsible for providing stabilization and eccentric control of the core?
Global stabilization system
What impact will taking an antidepressant have on an athlete’s heart rate(HR)?
HR goes up
What best describes an athlete training in a vertically loaded workout?
Performing one set for each muscle group, moving from upper to lower body, then repeating
How likely is an athlete with a hamstring strain at risk to experience re-injury?
6-8 times
The integrated performance paradigm states that in order to move with precision, forces must be loaded, stabilized, and unloaded in which order?
Loaded eccentrically, stabilized isometrically, unloaded concentrically
What is a major benefit of the bent-knee achilles tendon stretch?
The gastrocnemius and the soleus are both stretched
