PTC Final Flashcards
What are the three phases of the stretch shortening cycle in order?
Eccentric, Amortization, concentric
The frequency of plyometric program design is typically 2-4 times a week with a rest period of what?
48-72 hours
List the correct order of the following exercises:
Bench press, shoulder prehab, clean, squat
Clean, Squat, bench press, shoulder prehab
What is the correct exercise order for a resistance total body workout?
Lower body strength Upper body strength Lower body auxillary Upper body auxillary Core
What is the exercise order for plyometrics?
Lower body
Upper body
Trunk
Which type of muscle fiber type is lost first?
Type 2/ fast twitch
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”
C.
Before doing a depth jump, how much should an athlete be able to back squat?
1.5 times their body weight
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
D. All of the above are true
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
D.
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
A. neurological factors
- 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
D. Both A and B
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
A. Neck
- 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
A. >85% or there is a previous injury
High intensity intermittent bouts of exercises such as Olypmic lifting, plyometrics, speed and agility drills are referred to as what type of training?
Anaerobic training
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
C.
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
D. All of the above
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%
C. 30-40%
Research suggests that a ______ warm up is preferred before resistance training?
a. Static b. Dynamic c. PNF stretching d. None of the above
B. Dynamic
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
A. Specific warm up
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
C.
T/F: A stretch reflex is the body’s voluntary response to an external stimulus that stretches the muscle
False
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
C.
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
C. The wrists or the top head of the dumbbell
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
E. All of the above
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
D. All of the above
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
A.
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
D.
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
C.
What are the factors affecting the intensity of lower body plyometric drills?
Volume Frequency Touches Body Weight Height
Which phase of the stretch shortening cycle is classified as the pre-load of the agonist muscle?
Eccentric
Increased area of the BLANK equals greater dispersion of acetylcholine receptors
neuromuscular junction
Load Volume= Weight ___ Reps
A. X
B. Divided by
A. times
What are the 3 phases of general adaption syndrome (GAS)?
Shock and alarm
resistance
Exhaustion and overtraining
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
A. Push and pull
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
C. The most complex movement of the workout
How do you know when adolscents are ready to train?
When they are physically and emotionally ready to follow directions
What is the range of motion about a body's joint? A. Stretch Shortening Cycle B. Impulse C. Agility D. Flexibility E. Speed
D. Flexibility
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
E. Speed
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
C. Agility
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
A. Stretch shortening cycle
What is the change in momentum resulting from a force? A. Stretch Shortening Cycle B. Impulse C. Agility D. Flexibility E. Speed
B. Impulse
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
A. Systolic
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
B. Dyastolic
What is force X displacement? A. Systolic B. Dyastolic C. 1RM D. Mechanical Work E. Load
D. Mechanical work
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
C. 1 RM
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
E. Load
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
D. Macrocycle
Typically the last weeks or months? A. Mesocycle B. Preparatory period C. Periodization D. Macrocycle E. Microcycle
A. Mesocycle
Typically 1-4 weeks A. Mesocycle B. Preparatory period C. Periodization D. Macrocycle E. Microcycle
E. Microcycle
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
B. Preparatory
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
C. Periodization
Total Amount of weight lifted in a single training session: A. Hypertrophy B. Volume C. Strength and power D. Set E. Muscular Endurance
B. Volume
Group of repetitions sequentially performed during a workout session: A. Hypertrophy B. Volume C. Strength and power D. Set E. Muscular Endurance
D. Set
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
C. Strength and power
Assigning loads of repetition based on training goals using moderate loads: A. Hypertrophy B. Volume C. Strength and power D. Set E. Muscular Endurance
A. Hypertrophy
Assigning loads of repetition based on training goals using light loads: A. Hypertrophy B. Volume C. Strength and power D. Set E. Muscular Endurance
E. Muscular Endurance
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
C. Post season
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
B. In season
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
E. Pre season
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
A. Off season
What is Basic Strength: A. Off season B. In season C. Post Season D. Bs E. Pre season
D. BS
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
A. Max muscular strength
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
B. Anaerobic capacity
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
C. Nonlinear periodization
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
B. Muscle power
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?
motor unit
Resistance training has been shown to increase all of the following except? A. Running economy B. vertical jump C. sprint speed D. Fat mass
D. Fat mass
What is most likely to promote relaxation and lengthening in a stretch muscle especially if the stretch is held?
Golgi tendon organ
T/F: Structural Exercises emphasize loading the spine directly or indirectly and Power Exercises are structural exercises that are performed very quickly or explosively?
TRUE
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
A. Increased max oxygen uptake
