REview

Question 1

Mechanoreceptors

Answer 1

—sense distortion in body tissues.

Question 2

Joint receptors

Answer 2

—respond to pressure,

acceleration, and deceleration of joints

Question 3

Golgi tendon organs (GTO)

Answer 3

sense changes in

muscular tension.

Question 4

Muscle spindles

Answer 4

sense changes in muscle

length.

Question 5

Davis’s law

Answer 5

—soft tissue models along the lines of stress.

Question 6

Force-couple

Answer 6

—muscles working together to

produce movement.

Question 7

Corrective flexibility

Answer 7

increases joint range of motion, improves muscle imbalances, and corrects altered
joint motion; autogenic inhibition; use for Phase 1 training.

Question 8

Active flexibility

Answer 8

—improves extensibility of soft tissue and increases neuromuscular efficiency; reciprocal
inhibition; use for Phases 2, 3, and 4 training

Question 9

Functional flexibility

Answer 9

maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular
control; full ROM; use for Phase 5 training.

Question 10

Dynamic stretching

Answer 10

—uses force production and momentum to move joints through full ranges of motion;
reciprocal inhibition.

Question 11

The FITTE Principle

Answer 11

•Frequency - the number of training F sessions in a given timeframe
•Intensity - the level of demand that a
given activity places on the body
•Time - the length of time an individual T is engaged in a given activity
•Type - the type of physical activity T being performed
•Enjoyment - the amount of pleasure E derived from the training session

Question 12

PLYOMETRIC (Reactive) EXERCISES

Power (Phase 5)

Answer 12

 Ice skater
 Single-leg power step-up
 Proprioceptive plyometrics

Question 13

PLYOMETRIC (Reactive) EXERCISES

Strength (Phases 2, 3, & 4)

Answer 13

 Squat jump
 Tuck jump
 Butt kick
 Power step-up

Question 14

PLYOMETRIC (Reactive) EXERCISES

Stabilization (Phase 1)

Answer 14

 Squat jump with stabilization
 Box jump-up with
stabilization
 Box jump-down with
stabilization
 Multiplanar jump with
stabilization

Question 15

Which of the following refers to a program design approach that changes acute variables to achieve different goals on a daily or weekly basis? 
Select one: 
a. Tabulation 
b. Undulated periodization 
c. Linear periodization 
d. Linear summation

Answer 15

Undulated periodization