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.
