Practice Exam Flashcards
Which of the following exercises provides an example of a muscle’s ability to use stored energy?
Vertical jump
When using skin fold calipers to assess body composition, what is the increased risk of error with being as much as an inch from the appropriate site?
25%
Which coordinated muscle action does balance-stabilization training improve?
Co-contraction
A team focused on winning and being better than others operates in which kind of environment?
Outcome-oriented
Many of the issues surrounding an athlete’s functional qualification for the use of Olympic lifts can be determined by performing which assessment?
Overhead squat assessment
Which of the following is considered a balance modality?
Sport beam
What is the current upper intake limit for sodium for the average person as established by the Institute of Medicine?
2,300 mg/day
When should light to moderate sport-specific metabolic training primarily occur?
In-season
What assessment is appropriate to determine the lateral speed and agility of an athlete?
Lower extremity functional test (LEFT)
Which of the following is an input that the Human Movement System uses to establish balance?
Visual
Which of the following is true regarding casein?
80% of the proteins in milk
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
Winning the Stanley Cup is an example of which of the following?
Extrinsic motivation
A team focused on winning and being better than others operates in which kind of environment?
Outcome-oriented
What impact will taking an antidepressant have on an athlete’s heart rate(HR)?
HR goes up
According to the text, which type of mental imagery is MOST effective for improving sports performance?
Kinesthetic
Which of the following is a common postural compensation when performing a clean and jerk with the bar overhead?
Excessive lumbar extension
Which of the following is the recommended calcium intake for an amenorrheic athlete?
1,500 mg/day
Which of the following is a serious risk associated with blood doping?
Bacterial infections
If a beginner athlete sprints 15 yards during week 1 of Phase 1 SAQ training, how many yards should he be running by week 4?
20
What is the outermost layer of connective tissue that surrounds muscle?
Epimysium
Which programming is optimal for SAQ training in order to decrease fatigue and maximize effectiveness?
Completed on days in between strength training
The transverse abdominis is best activated by performing which of the following exercises?
Prone iso-abs
Symptoms such as stress fracture, muscle strain, joint and muscle pain, and emotional fatigue are largely due to which of the following?
Exhaustion
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 type of training incorporates skills and movements that mimic what happens in competition?
Sport-specific
When performing an exercise in the transverse plane, which of the following motions is occuring?
Internal/external rotation
Which types of training are known to improve speed, agility, and quickness by allowing greater force in less time?
Strength and power
Which grade is recommended in downhill running for assisted speed drills?
5-6%
What is the recommended protein intake for strength and power athletes?
1.6-1.8 g/kg/day
During the snatch, which of the following refers to the barbell being elevated from the knees to the area between mid-thigh and the pubic bone?
Shift
Which of the following must be taken over a period of weeks in conjunction with training to demonstrate an ergogenic effect?
Creatine
What is the term for the systematic approach to program design using the General Adaptation Syndrome and the principle of specificity to produce adaptations?
Periodization
Which answer is an example of how the continuum of function should be progressed?
Simple to complex
What principle states that when a muscle is stimulated to contract, it contracts completely?
All-or-none
Which of the following is a key role of protein?
Supporting growth and maintenance of body tissues
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
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 sport would benefit from the inclusion of assisted drills in an SAQ program?
Football
Which of the following is a key role of protein?
Supporting growth and maintenance of body tissues
What type of tissue develops in the body following an injury?
Scar
A tempo of 4/2/1 is appropriate when training in which phase of the OPT model?
Stabilization Endurance
Sports-specific, integrated, progressive, and systematic are characteristics of which type of program?
Functional
Single-leg front-to-back hops might be done by an athlete in which phase of OPT?
5
Which of the following is correct when preparing for a back squat?
Lifter faces the rack, takes a comfortable grip, and steps forward under the bar
Which type of training overloads the stretch-shortening cycle to enhance neuromuscular efficiency, improve rate of force production, and reduce neuromuscular inhibition?
Plyometric
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
What do you risk creating if an athlete is put into a level of balance training for which they are unprepared?
Synergistic dominance
Which of the following is an example of a core-strength exercise?
Back extension
Which of the following techniques is critical for maintaining stability in the sacroiliac joint?
Drawing-in maneuver
Which stage of cardio training should mark the gradual inclusion of repeated sprint training?
Stage 3
Which Olympic lift moves the load from the ground to overhead in one single effort?
Snatch
When performing an exercise in the transverse plane, around which of the following axes does the movement occur?
Longitudinal
Which of the following ranges represents cardiac output during maximal exercise?
20-25 L/min
Which nutrient becomes the dominant fuel source when athletes train and compete at 65% or greater of their VO2max?
Carbohydrate
What is the most common sports-related injury, and the number one injury for time lost?
Ankle sprains
In which phase of a plyometric exercise must a muscle switch from overcoming force to producing it?
Amortization
What is the primary fuel for anaerobic ATP production for activities lasting 45-120 seconds?
Muscle glycogen
Which of the following is a major benefit of the bent-knee achilles tendon stretch?
The gastrocnemius and the soleus are both stretched
What type of stretching helps improve soft tissue extensibility by taking the muscle to the point of tension and holding for 30 seconds?
Static
Which muscle functions as a stabilizer while an athlete performs a bench press?
Rotator cuff
Which of the following 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 specialized strength exercise for speed improves hip flexion?
Resisted knee drive
What is the duration that the average athlete will spend training in Phase 2: Strength Endurance?
4 weeks
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?
Phase 5: Power
A coach focused on initiating structure and accomplishing a set of objectives and goals is using which type of leadership style?
Task-oriented
Supplementation of which nutrient has been shown to reduce the incidence of post-marathon upper respiratory infection in runners?
Beta-glucans
Which of the following is 70% of an athlete’s age subtracted from in the HRmax regression formula?
208
During functional movements, which of the following is responsible for providing stabilization and eccentric control of the core?
Global stabilization system
When training in Phase 4: Maximal Strength, how many times per week should an athlete participate in resistance training?
2 to 4
According to NCAA Division 1 bylaws, which ergogenic aids can be provided to athletes by a university?
Carbohydrate/electrolyte drinks
Which muscular system is predominantly involved in joint support and stabilization, and is not movement specific?
Local
Which of the following refers to the training used to provide optimal dynamic joint support and maintain correct posture during all movements?
Stabilization
Which of the following happens to improve soft-tissue extensibility during self-myofascial release?
Autogenic inhibition
Which of the following injuries often goes unrecognized and unreported?
Concussion
What is probably underactive for an athlete demonstrating low back arching during the pulling assessment?
Intrinsic core stabilizers
Which of the following best describes muscular endurance?
Muscular endurance is the ability to produce and maintain force production over prolonged periods of time.
The focus of a core training program must be on which of the following?
Function
Which is the most commonly injured ligament in the ankle?
Anterior talofibular
Why do females have a greater risk of ACL injury compared to males?
Females have higher relative loads on the ACL than males.
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
Which is the foundation from which a progressive sports performance training program is built?
Core training
When bracing is performed, which of the following has been activated?
Global stabilization system
Which exercise can help decrease perturbation and help achieve neuromuscular control?
Squat on a wobble board
Which of the following exercises is MOST appropriate for an athlete training in the Strength Level (Phases 2,3,4) of the OPT model?
Bench press
Which predictable pattern best describes the adaptation to stress the body follows to maintain a state of physiological balance (or homeostasis)?
General Adaptation Syndrome
Which type of feedback is used after the completion of an exercise to help inform the athlete about the outcome of what was just performed?
Knowledge of results
What is the proper progression for plyometric-strength exercises?
Repeat squat jumps, lunge jumps, power step-ups
