Study Flashcards
The three general principles of progression are progressive overload, variation, and specificity. True/False
True
Long slow duration endurance training should contain only one set per workout. True/False
True
Fatigue only occurs in the muscles and the mind. True/false
False
During which block of training would a coach prescribe the highest training frequency?
A Off-season
B preseason
C in season
D postseason
Off season
Which of the following work to rest ratios is most appropriate for aerobic training?
A1:5
B 1:4
C 1:3
D 5:1
5:1
When relating the season terminology to periodization periods, which season corresponds to the pre competitive period?
A off season
B preseason
Cin season
D post season
Preseason
During which stage of the general adaptation syndrome does the body decrease in performance in response to fatigue
A Alarm
B resistance
C super compensation
D overtraining
Alarm
Which of the following is incorrect regarding muscular endurance?
A Isometric or DCER
B No heavy weightlifting or plyometrics
C Can be done often
D Emphasizes eccentric load
Emphasizes eccentric load
The figure below is known as ________ exercise
A Plyometric
B Quckness
C Agility
D Speed
Plyometric
Which of the following is not a modifiable program variable?
A Frequency
B Volume
C Load
D Progression
Load
The wingate test would be valid for measuring which of the following parameters of athletic performance?
A Maximum muscle strength
B Aerobic capacity
C Anaerobic capacity
D Anaerobic or maximum muscular power
Anaerobic or maximum muscular power
Which of the following involves an evaluation of both the requirements of the sport and an assessment of the position?
A Exercise selection
B Applied kinesiology
C Needs analysis
D Movement analysis
Needs Analysis
Which of the following tests would be the least recommended for a young athlete with little training experience?
A Standing broad jump
B Sit and reach
C 1 rep max back squat
D 12- minute run
1 Rep max back squat
When testing for maximum speed, what is the farthest distance coaches should have their athletes sprint?
A 150 yards
B 100 meters
C 200 meters
D 300 meters
100 meters
Why is rapid weight loss for athletes hard on the body?
A Weight gain usually occurs immediately following rapid weight loss
B It can cause an increase in blood pressure
C They may lose lean body mass and feel fatigued
They may lose lean body mass and feel fatigued
Which of the following coach to athlete ratios is considered safe and effective for a high school strength session?
A 1:5
B 1:20
C 1:10
D 1:15
1:15
Which of the following may occur if you taper an talented training in the month prior to their major competition?
A Recovery
B Overtraining
C Fatigue
D Supercompensation
Super compensation
80% of all court cases involving strength and conditioning are due to some aspects of
A Liability
B assumption of risk
C Supervision
D Common sense
Supervision
Which of the following is not an age-related physiological change in older adults?
A Increased hypertrophy
B Sarcopenia
C Osteopenia
D Reduction in Vo2
Increased hypertrophy
According to weight room guidelines, Barbells should be placed how many inches between ends?
A 24 inches
B 36 inches
C 34 inches
D 38 inches
36 inches
The longest muscular endurance training sessions should be performed during which of the following sport sessions?
A In season
B Post season
C Pre season
D Off season
Off season
Which of the following are necessary for the function of cell membranes, the brain, and hormones?
A Protein,calcium, and iron
B Sodium and potassium
C Saturated fats
D Omega-6 and omega-3 fatty acids
Omega-6 and omega-3 fatty acids
Aerobic metabolism for one glucose molecule will yield?
A 39 ATP
B 37 ATP
C 38 ATP
D 36 ATP
38 ATP
Expressed as percent of daily caloric intake, a common protein intake recommendation would be?
A 45-65%
B 3-5%
C 20-35%
D 10-15%
10-15%
Which of the following program variables directly influences volume, frequency, and rest?
A Choice
B order
C intensity
D progression
Choice
When choosing the order of exercises, select the best answer choice.
A perform single-joint before multiple-joint
B perform large muscle groups before small muscle groups
C perform assistance exercise first
D perform low %RM before high %RM
Perform large muscle groups before small muscle groups
When programming for hypertrophy program variables should follow
A very heavy loads with low volume
B moderate to heavy loads with high volume
C light loads, high repetitions and high volume
Moderate to heavy loads with high volume
The three general principles of progression are progressive overload, variation, and specificity.
True/False
True
Which of the following intensities is the most likely to elicit a maximal concentric strength adaption?
A 50%-80% of 1RM
B 65%-85% of 1RM
C 85%-100% of 1RM
D 55%-75% of 1RM
65-85%
The coupling of a rapid eccentric action with a concentric action to enhance muscular power is known as:
A speed
B Agility
C quickness
D plyometrics
Plyometrics
Which of the following is not a component of speed?
A acceleration
B maximal velocity
C reaction
Reaction
Select the best determinant of quickness
A maximal rate of force development
B acceleration
C maximal velocity
D reaction
Maximal rate of force development
Which of the following strength components of agility is the most important for slowing the athlete so they are able to redirect themselves?
A concentric strength
B eccentric strength
C isometric strength
D postural strength
E stability
Eccentric strength
A power lifter looking for an assistance exercise to help improve his or her bench press should include which of the following exercises?
A Military press
B Tricep push down
C Pull ups
Military press
Why should eccentric activities be minimized during endurance training?
A eccentric training is difficult
B eccentric training is dangerous
C eccentric training is only used to make people fast
D eccentric training induces high quantities of muscle soreness
eccentric training induces high quantities of muscle soreness
How long should the second transition last?
A no more than 1 week
B no more than 2 weeks
C no more than 4 weeks
D no more than 6 weeks
No more than 4 weeks
Which of the following describes the purpose of designing a macro cycle?
A to achieve all adaptions at a specific time during a season
B to achieve maximal lower body strength
C to achieve a specific adaption at a specific time during a season
D to achieve peak aerobic power
E to achieve specific adaption at all times throughout a season
To achieve all adaptions at a specific time during a season
Which of the following best describes super composition?
A an improvement in physical capacity above future levels
B a decrement in physical capacity above initial levels
C a decrement in physical capacity at the end of a season
D an improvement in physical capacity above initial levels
An improvement in physical capacity above initial levels
The key for beginners is to
A create a strenuous and difficult program
B develop a base for future training
C focus on strength and power training
D focus on endurance and hypertrophy
Develop a base for future training
Which of the following is not a goal for periodization?
A optimizing the athletes level of performance at predetermined times
B maximizing specific adaptations
C developing athletes as quickly as possible
D reducing overtraining potential
Developing athletes as quickly as possible
Which of the following is not a result of overtraining?
A prolonged fatigue
B lack of recovery
C poor performance
D poor range of motion
Poor range of motion
Which of the following is not a phase of the stretch shortening cycle?
A amortization
B concentric
C eccentric
D isometric
Isometric
A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise, which of the following rest period lengths will maximize her goal?
A 1 minute
B 45 seconds
C 30 seconds
D 15 seconds
15 seconds
Which of the following tests is not used to measure maximum muscular power?
A 1RM snatch
B horizontal jump
C 40-yard (37 m) sprint
D med ball put
40-yard (37 m) sprint
Anaerobic capacity is quantified as the maximal power output achieved during activity lasting
A longer than 5 minutes
B 30 to 90 seconds
C less than 10 seconds
D 2 to 3 minutes
30-90 seconds
Vitamins are inorganic substances needed to perform specific metabolic functions. True/false
False
The key variable to consider when designing an aerobic endurance training program include.
A exercise mode
B exercise clothing
C time of day of training
D rest
Exercise mode
When eating disorder is suspected, the strength and conditioning specialist should?
A monitor the athletes daily food intake
B refer or encourage further assessment by a dietition specialist
C diagnose them with a disorder
D demand frequent weigh-ins
Refer or encourage further assessment by a dietition specialis
Which of the following sequences will produce the most reliable results?
A t test 1.5 mile (2.4km) run, 1RM bench press
B t test, 1RM power clean, 1RM bench press, 1.5 mile (2.4km run)
C 1RM bench press, 1RM power clean, T test, 1.5 mile (2.4km) run
T test, 1RM power clean, 1RM bench press, 1.5 mile (2.4 km) run
Which of the following is not an assessment of body composition?
A skin fold caliper
B DEXA
C Bod pod
D weight scale
Weight scale
Intrater variability is a lack of consistent performance by the person being tested. True/false
False
Which of the following protein sources does not contain all essential amino acids in appreciable quantities?
A soy
B eggs
C lentils
D beef
Lentils
Which of the following is the most valid test for measuring muscular power?
A vertical jump
B 1RM bench press
C 100m sprint
Vertical jump
The amount of blood ejected from the left ventricle during each heart beat is know as?
A cardiac output
B heart rate
C stroke volume
D a-vo2 difference
Stroke volume
Exercising a fasted state will likely result in which of the following?
A increased utilization of fat as energy
B decreased utilization of protein as energy
C increased utilization of both fat and muscle as energy
D decreased utilization of muscle as energy
Increased utilization of both fat and muscle as energy
