PTC Final

Question 1

What are the three phases of the stretch shortening cycle in order?

Answer 1

Eccentric, Amortization, concentric

Question 2

The frequency of plyometric program design is typically 2-4 times a week with a rest period of what?

Answer 2

48-72 hours

Question 3

List the correct order of the following exercises:

Bench press, shoulder prehab, clean, squat

Answer 3

Clean, Squat, bench press, shoulder prehab

Question 4

What is the correct exercise order for a resistance total body workout?

Answer 4

Lower body strength
Upper body strength 
Lower body auxillary
Upper body auxillary
Core

Question 5

What is the exercise order for plyometrics?

Answer 5

Lower body
Upper body
Trunk

Question 6

Which type of muscle fiber type is lost first?

Answer 6

Type 2/ fast twitch

Question 7

Which of the following is the most appropriate strength training program for a child 8-11 years old?

a. 1-RM Testing
b. “Body Building”
c. 1-3 Sets of 6-8 Reps
d. Training to “Failure”

Answer 7

C.

Question 8

Before doing a depth jump, how much should an athlete be able to back squat?

Answer 8

1.5 times their body weight

Question 9

Needs analysis and evaluation of a sport includes all of the following EXCEPT?

a. Movement analysis: Body and limb movement patterns, and muscle involvement
b. Physiological analysis: Strength, power, hypertrophy, and muscular endurance priorities
c. Injury analysis: Common sites for joint and muscle injury and causative factors
d. All of the above are true
e. None of the above are true

Answer 9

D. All of the above are true

Question 10

What is the proper way to lift the bar from the floor?

a. Leg muscles should make a major contribution
         b. Only use the back muscles
c. Keep the bar close to the body to avoid excessive strain on the lower back
d. Answers A and C
e. All of the above

Answer 10

D.

Question 11

What factors are primarily responsible for strength gain in adolescents?

a. Neurological Factors
b. Hypertrophy
c. Hyperplasia
d. Muscular Endurance
e. All of the above

Answer 11

A. neurological factors

Question 12

3. The correct sequence or “exercise order” is:
   a. Power Clean, Bench, Shoulder Prehab
   b. Power, Other Core, Assistance Exercises
   c. Shoulder Prehab, Bench, Olympic Movement
   d. A and B
   e. All of the above

Answer 12

D. Both A and B

Question 13

Which is NOT one of the 5 points contact when performing a bench press?

a. Neck
b. Foot
c. Upper Back and Shoulders
d. Head
e. None of the above

Answer 13

A. Neck

Question 14

19. When does the book suggest wearing a weight belt?
    a. > 85% or there is a previous injuries
    b. Lightly loaded leg press
    c. Anytime
    d. Never
    e. All of the above

Answer 14

A. >85% or there is a previous injury

Question 15

High intensity intermittent bouts of exercises such as Olypmic lifting, plyometrics, speed and agility drills are referred to as what type of training?

Answer 15

Anaerobic training

Question 16

Which of the follow is NOT a safety recommendation for resistance training with older adults?

a. All participants should be prescreened
b. Warm up for 5-10 minutes before each exercise session
c. Perform the Valsalva maneuver whenever possible
d. Allow 24-72 hours of recovery between exercise sessions
e. Cool down with static stretching

Answer 16

C.

Question 17

Which of the following is true about the compatibility of anaerobic and aerobic modes of training:
A. Combining the two may interfere with strength gains
B. Combining the two may interfere with power gains
C. No adverse effects on aerobic power results from heavy resistance exercises
D. All of the above

Answer 17

D. All of the above

Question 18

What are the typical strength gains observed in untrained preadolescent children following a short-term resistance training program?

a. 15-25%
b. 20-30%
c. 30-40%
d. 40-50%

Answer 18

C. 30-40%

Question 19

Research suggests that a ______ warm up is preferred before resistance training?

a. Static
b. Dynamic
c. PNF stretching
d. None of the above

Answer 19

B. Dynamic

Question 20

What kind of warm up consists of movements similar to the movements of the athlete’s sport?

a. Specific warm up
b. General warm up
c. Warm up
d. All of the above

Answer 20

A. Specific warm up

Question 21

Warming up can have the following positive impacts on performance EXCEPT?

a. Faster muscle contraction
b. Enhanced metabolic reactions
c. Decreased blood flow and oxygen to active muscles
d. Improvements in RFD and reaction time
e. All of the above are true

Answer 21

C.

Question 22

T/F: A stretch reflex is the body’s voluntary response to an external stimulus that stretches the muscle

Answer 22

False

Question 23

Which of the follow is NOT true about post practice stretching?

a. Post-practice stretching facilitates ROM improvements due to increased muscle temperature.
b. Stretching should be performed within 5-10 minutes after practice.
c. There is no evidence that supports post practice stretching.
d. Post-practice stretching may also decrease muscle soreness.
e. All of the above are true

Answer 23

C.

Question 24

What is the proper way to spot a dumb bell bench press?

a. At the elbows
b. Whatever way is easiest for the spotter
c. The wrists or the top head of the dumb bell
d. None of the above
e. All of the above

Answer 24

C. The wrists or the top head of the dumbbell

Question 25

Which of the following is true when it comes to spotting an athlete? a. The spotter should know the number of reps. b. The athlete calls for the lift off… 1, 2, 3 c. The spotter should help when the bar starts to move in the back down d. None of the above e. All of the above

Answer 25

E. All of the above

Question 26

NSCA Core Exercises include? a. One or more large muscle areas b. Two or more primary joints c. Receive priority because of their direct application to the sport d. All of the above e. B & C

Answer 26

D. All of the above

Question 27

Movement of analysis of sport the SAID principle stands for? a. Specific Adaptations to Imposed Demands b. Specific Adaptations to Imposed Development c. Specific Attitude to Imposed Demands d. Specific Adaptations to Impaired Demands

Answer 27

A.

Question 28

All of the following statements are true in regards to acute responses to aerobic exercise except: A. increased CO B. increased SV and HR C. increased blood flow to active muscles D. increase in diastolic blood pressure

Answer 28

D.

Question 29

All of the following statements are true about acute cardiovascular responses to aerobic exercise except: A. At onset of exercise, sympathetic stimulation increases stroke volume B. heart rate increases linearly with increase in intensity C. during aerobic exercise oxygen uptake decreases

Answer 29

C.

Question 30

What are the factors affecting the intensity of lower body plyometric drills?

Answer 30

``` Volume Frequency Touches Body Weight Height ```

Question 31

Which phase of the stretch shortening cycle is classified as the pre-load of the agonist muscle?

Answer 31

Eccentric

Question 32

Increased area of the BLANK equals greater dispersion of acetylcholine receptors

Answer 32

neuromuscular junction

Question 33

Load Volume= Weight ___ Reps A. X B. Divided by

Answer 33

A. times

Question 34

What are the 3 phases of general adaption syndrome (GAS)?

Answer 34

Shock and alarm resistance Exhaustion and overtraining

Question 35

In exercise order what movements should be alternated whenever possible? a. Push and Pull b. Frequency and Time c. Bench Press and Tricep Exercises d. Lat Pull Down and DB Rows

Answer 35

A. Push and pull

Question 36

After your specific warm-up you should always start your workout with which type of movement? a. Exercise order doesn’t matter b. Single joint movements first cause they fatigue faster c. The most complex movement of the workout d. Bench Press

Answer 36

C. The most complex movement of the workout

Question 37

How do you know when adolscents are ready to train?

Answer 37

When they are physically and emotionally ready to follow directions

Question 38

``` What is the range of motion about a body's joint? A. Stretch Shortening Cycle B. Impulse C. Agility D. Flexibility E. Speed ```

Answer 38

D. Flexibility

Question 39

``` What is the movement distance per unit time. Typically quanitified as the time taken to cover a fixed distance? A. Stretch Shortening Cycle B. Impulse C. Agility D. Flexibility E. Speed ```

Answer 39

E. Speed

Question 40

``` What is the ability to start, stop, and change direction of the body or body parts rapidly and in a controlled manner? A. Stretch Shortening Cycle B. Impulse C. Agility D. Flexibility E. Speed ```

Answer 40

C. Agility

Question 41

``` What is the eccentric, concentric coupling phenomenon in which muscle tendon complexes are rapidly and forcefully lengthened or stretch loaded and immediately shortened and reactive or elastic manner, spring like prepetory counter movements of many functional task? A. Stretch Shortening Cycle B. Impulse C. Agility D. Flexibility E. Speed ```

Answer 41

A. Stretch shortening cycle

Question 42

``` What is the change in momentum resulting from a force? A. Stretch Shortening Cycle B. Impulse C. Agility D. Flexibility E. Speed ```

Answer 42

B. Impulse

Question 43

``` What is the pressure exerted in the atrial walls as blood is forcefully ejected during ventricular contraction? A. Systolic B. Dyastolic C. 1RM D. Mechanical Work E. Load ```

Answer 43

A. Systolic

Question 44

``` What is the pressure exerted against the atrial walls when no blood is being forcefully ejected through the blood vessels? A. Systolic B. Dyastolic C. 1RM D. Mechanical Work E. Load ```

Answer 44

B. Dyastolic

Question 45

``` What is force X displacement? A. Systolic B. Dyastolic C. 1RM D. Mechanical Work E. Load ```

Answer 45

D. Mechanical work

Question 46

``` What is the greatest amount of weight that can be lifted with proper technique for only one repetition? A. Systolic B. Dyastolic C. 1RM D. Mechanical Work E. Load ```

Answer 46

C. 1 RM

Question 47

``` This is the most simplistically referred to as the amount of weight assigned to an exercise: A. Systolic B. Dyastolic C. 1RM D. Mechanical Work E. Load ```

Answer 47

E. Load

Question 48

``` What is largest division, typically a full year and can be up to four? A. Mesocycle B. Preparatory period C. Periodization D. Macrocycle E. Microcycle ```

Answer 48

D. Macrocycle

Question 49

``` Typically the last weeks or months? A. Mesocycle B. Preparatory period C. Periodization D. Macrocycle E. Microcycle ```

Answer 49

A. Mesocycle

Question 50

``` Typically 1-4 weeks A. Mesocycle B. Preparatory period C. Periodization D. Macrocycle E. Microcycle ```

Answer 50

E. Microcycle

Question 51

``` No competitions, limited number of sport-specific practices, major emphasis is establishing a base-level capacity: A. Mesocycle B. Preparatory period C. Periodization D. Macrocycle E. Microcycle ```

Answer 51

B. Preparatory

Question 52

``` A strategy to support to promote long-term planning and performance improvements, helps prevent overtraining and optimizes peak performances through training cycles: A. Mesocycle B. Preparatory period C. Periodization D. Macrocycle E. Microcycle ```

Answer 52

C. Periodization

Question 53

``` Total Amount of weight lifted in a single training session: A. Hypertrophy B. Volume C. Strength and power D. Set E. Muscular Endurance ```

Answer 53

B. Volume

Question 54

``` Group of repetitions sequentially performed during a workout session: A. Hypertrophy B. Volume C. Strength and power D. Set E. Muscular Endurance ```

Answer 54

D. Set

Question 55

``` Assigning loads of repetition based on training goals using relatively heavy loads: A. Hypertrophy B. Volume C. Strength and power D. Set E. Muscular Endurance ```

Answer 55

C. Strength and power

Question 56

``` Assigning loads of repetition based on training goals using moderate loads: A. Hypertrophy B. Volume C. Strength and power D. Set E. Muscular Endurance ```

Answer 56

A. Hypertrophy

Question 57

``` Assigning loads of repetition based on training goals using light loads: A. Hypertrophy B. Volume C. Strength and power D. Set E. Muscular Endurance ```

Answer 57

E. Muscular Endurance

Question 58

``` After the final contest, active rest for athletes before the start of the next year's off season or preparatory season: A. Off season B. In season C. Post Season D. Bs E. Pre season ```

Answer 58

C. Post season

Question 59

``` Contains all the contests for that year including any tournament games A. Off season B. In season C. Post Season D. Bs E. Pre season ```

Answer 59

B. In season

Question 60

``` Leads up to the first contest, commonly contains the late states of the preparatory period: A. Off season B. In season C. Post Season D. Bs E. Pre season ```

Answer 60

E. Pre season

Question 61

``` Between post season and 6 weeks prior to the first contest of the next year's season: A. Off season B. In season C. Post Season D. Bs E. Pre season ```

Answer 61

A. Off season

Question 62

``` What is Basic Strength: A. Off season B. In season C. Post Season D. Bs E. Pre season ```

Answer 62

D. BS

Question 63

Related to the force of the muscle or muscle group that can exert in one maximal effort: A. Max muscular strength B. Anaerobic capacity C. Nonlinear periodization

Answer 63

A. Max muscular strength

Question 64

Maximal rate of energy production by the combined phosphagen system and lactate acid energy system for moderate duration activities: A. Max muscular strength B. Anaerobic capacity C. Nonlinear periodization

Answer 64

B. Anaerobic capacity

Question 65

Most research suggests this type of program design is superior at producing strength gains, athletes are not continually exposed to greater training loads and decreased accumulation of neural fatigue A. Max muscular strength B. Anaerobic capacity C. Nonlinear periodization

Answer 65

C. Nonlinear periodization

Question 66

``` Which of the following is a chronic adaptation of anaerobic training: A. Aerobic power B. Muscle power C. Increase in body fat D. Decrease in bone density E. All of the above ```

Answer 66

B. Muscle power

Question 67

Maximal strength of power increases of agonist muscles results from an increase in recruitment rate of firing, synchronization of firing or a combination of these factors happens where during anaerobic adaptations?

Answer 67

motor unit

Question 68

``` Resistance training has been shown to increase all of the following except? A. Running economy B. vertical jump C. sprint speed D. Fat mass ```

Answer 68

D. Fat mass

Question 69

What is most likely to promote relaxation and lengthening in a stretch muscle especially if the stretch is held?

Answer 69

Golgi tendon organ

Question 70

T/F: Structural Exercises emphasize loading the spine directly or indirectly and Power Exercises are structural exercises that are performed very quickly or explosively?

Answer 70

TRUE

Question 71

``` Which of the following statements is true about aerobic endurance training? A. Increased max oxygen uptake B. Decrease respiratory capacity C. Increase blood lactate concentrations D. All of the above E. None of the above ```

Answer 71

A. Increased max oxygen uptake