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1
Q

the bicep curl uses what lever?

A

3rd class

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2
Q

All else being equal, this type of muscle fiber arrangement will be associated with higher forces:

A

bipennate

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3
Q

The primary substrate for a 50-meter sprint is

A

creatine phosphat

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4
Q

The general recommendation for dietary fat is

A

30%`

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5
Q

At the beginning of aerobic exercise, before reaching steady state, an individual will be in this state:

A

oxygen deficit

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6
Q

The hormone used illegally by some athletes to enhance red blood cell production in the body is

A

erythropoietin

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7
Q

examples of training adaptations for aerobic exercise

A

increased blood volume
increased capillary density
increased oxygen extraction at a given rate of exercise
increased stroke volume at a given rate of exercise

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8
Q

signs of overtraining

A

decreased muscle glycogen
decreased performance
increased muscle soreness
increased submaximal heart rate

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9
Q

During maximal intensity activities (>90% of maximum) which fibers will be recruited?

A

all

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10
Q

Exercise results in an increase in this system’s activity:

A

sympathatic

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11
Q

Adaptations in all of the following contribute to increases in VO2max with endurance training

A

increase VO2max
decrease lactate levels at a submaximal pace
increase the relative amount of fat used at race pace

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12
Q

An application of the principle of overload for an aerobic endurance athlete would be to have the athlete train

A

above lactoate threshold

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13
Q

oni wants to increase the speed at the end of her endurance running performance. The best training method for achieving this goal is

A

repitipion

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14
Q

Which of the following is the most effective type of exercise for optimizing sport-specific muscular strength for well-trained athletes?

A

core

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15
Q

An individual’s 1RM can be assessed in all of the following exercises

A

bicep curl, leg press, seated calf raise

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16
Q

can shoulder press be tested for 1 RM

A

no

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17
Q

Which of the following statements is true about training to optimize muscular hypertrophy?

A

It should be high volume with a moderate-to-low intensity load and short rest periods.

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18
Q

To increase the runner’s stride frequency during the maximum speed of sprinting, use this type of training:

A

assissted sprinting

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19
Q

Jake wants to begin a plyometrics training program, but his coach has advised him that in order to begin upper-body plyometric exercises, he must be able to bench press a minimum weight to be considered ready. Based on his personal information (height 6’2”, weight 190 lbs., 22 years of age), what is the minimum weight that Jake must bench press in order to be considered ready for upper-body plyometrics training?

A

285 pounds

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20
Q

The ability to perform a quick change in direction of a movement such as that observed during a movement involving the stretch-shortening cycle is called

A

reactive ability

21
Q

Paula has several years of experience with resistance and plyometric training. Based on her training, what is the suggested plyometric training volume?

A

120-140

22
Q

The correct order of the movement phases used in a power clean is

A

beginning position, first pull, scoop, second pull, catch

23
Q

Andrea finds that her athletes’ performance on the push-up test and the YMCA bench press test is not similar, even though both tests are designed to assess muscular endurance of the upper body. These tests appear to lack this type of validity.

A

concurrent

24
Q

plyometric volume for someone beginning a program

A

80-100

25
Q

plyometric volume for someone with some experience

A

100-120

26
Q

plyometric volume for someone with a lot of experience

A

120-140`

27
Q

what is the proper plyometric landing position

A

the shoulders are in line with the knees, which helps take the center of gravity over the bodys base of support

28
Q

If an athlete does low-intensity lower body resistant training on monday, what else should they do along with that on the same day?

A

high-intensity upper body

opposite on both

29
Q

what should be included in plyo warm-up drills

A

marching, jogging, skipping, footwork, lunging

30
Q

what factors affect the intensity of lower body plyo drills

A

points of contact
speed
height of the drill
body weight

31
Q

order of lower body plyo in intensity

A

jumps in place, standing jumps, multiple hops and jumps, bounds, box drill, dept jumps

32
Q

what happens during the eccentric(phase 1) of a plyo exercies

A

stretch of the agonist muslce (muscle spindles are stimulated) elastic energy is tored in the series elastic component

33
Q

what happens during the amortization (phase 2) of a plyo exercies

A

pause between phase 1 and 3
type la afferent nerves synapse with alpha motor neurons
alpha motor neurons trasmit signals to agonist muscle group

34
Q

what happens during the concentric (phase 3) of a plyo exercies

A

shortening of agonist muscle fibers
elastic energy is released from the series elastic component
alpha motor neurons stimulate the agonist muscle gorup

35
Q

what are the 3 types of balance test that have variations of either double or single leg

A

standing, quarter squat, and half squat

36
Q

what are the steps for implementing a plyometric program

A 
evaluate the athlete
ensure that facilities and equipment are safe
establish sport-specific golas
determine programd design variables
teach the athlete proper techique
properly progress
37
Q

what is the primary motion in a 2 foot ankle hop

A

ankle joint

38
Q

what should be emphasized in the split squat jump

A

maximun height and power

39
Q

what are the primary movers during the upward phase for the plyo jump over barrier

A

hip and knee flexion

40
Q

how should you modify jogging in a warm-up

A

not letting heels touch the ground
knee flexion (but kicks)
straigt leg jogging (not allowing knee flexion)

41
Q

why is marching a good warm up for plyo

A

mimics running movements
emphasizes posture and movement technique
enhances proper lower body movements for running

42
Q

why is skipping a good plyo warmup

A

exaggerated form of reciprocal upper and lower extrmity movements
emphasis on quick takeoff and landing
mimics plyo

43
Q

why is footwork a good plyo warmuup

A

drills that target changes of direction

preparation for changes of direction during plyo drills

44
Q

examples of footwork warmup

A

shuttle, shuffle, pattern, stride drills

45
Q

all else being equal, the force amuscle can exert is related to what?

A

cross-sectional rea

46
Q

what kind of muscle has fibers that align obliquely with the tendon?

A

pennate

47
Q

the angle between the muscle fibers and an imaginary line between the muscles orgin and insertion

A

angle of pennation

48
Q

a pennate muscle will ? as the muscle shortens

A

increase

CSCS (27 decks)

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