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According to the________________, as an athlete recovers from and adapts to a training stimuli, fatigue will dissipate and preparedness and performance increase. a. General adaptation syndrome b. Stimulus-fatigue-recovery-adaptation theory c. Fitness-fatigue paradigm d. Undulating periodization - CORRECT ANS- - b. Stimulus-fatigue-recovery-adaptation theory An athlete has dramatically increased time spent practicing sport-specific skills and tactics and decreased overall training volume. This best describes an athlete who has entered which of the following periods of training? a. Off-season b. Preseason c. Competitive d. Strength/power phase - CORRECT ANS- - b. Preseason All of the following are benefits of three-week second transition period EXCEPT a. Preparing for the upcoming competitive period b. Rehabilitating injuries that may have occurred c. Refreshing mentally and physically before a new training block d. Helping to reduce the risk of overtraining - CORRECT ANS- - a. Preparing for the upcoming competitive period
In what method of periodization might an athlete perform five sets of four repetitions at 85% of 1RM on the first day of the week, five sets of four repetitions at 80% of 1RM on the next training day, and five sets of four repetitions at 70% of 1RM on the last training day of the week? a. Undulating periodization b. Nonlinear periodization c. Daily undulating periodization d. Linear periodization - CORRECT ANS- - d. Linear periodization During which of the following phases should athletes ideally be tested to determine initial training loads for the exercises in the first mesocycle? a. First week of the postseason b. Last week of the preseason c. First week of the off-season d. Last week of the in-season - CORRECT ANS- - c. First week of the off-season Which of the following is the order of the phases of the stretch-shortening cycle? a. Amortization, concentric, eccentric b. Concentric, eccentric, amortization c. Eccentric, amortization, concentric - CORRECT ANS- - c. Eccentric, amortization, concentric Which of the following explains why a static squat jump results in a lower jump height than a countermovement jump? a. Greater stored elastic energy b. Lower potentiation c. More rapid eccentric element
d. Change the barrier from a hurdle to a cone - CORRECT ANS- - a. Use only one leg Which of the following is the best recommendation for combining plyometric training with resistance training in a single workout session? a. High-intensity lower body resistance training with low-intensity upper body plyometrics b. Low-intensity lower body resistance training with low-intensity upper body plyometrics c. High-intensity upper body resistance training with high-intensity upper body plyometrics d. Low-intensity upper body resistance training with high-intensity upper body plyometrics
- CORRECT ANS- - a. High-intensity lower body resistance training with low-intensity upper body plyometrics Which of the following is the maximum recommended depth jump box height for an athlete who weighs over 220 pounds (100 kg)? a. 16 inches (41 cm) b. 18 inches (46 cm) c. 32 inches (81 cm) d. 42 inches (107 cm) - CORRECT ANS- - b. 18 inches (46 cm) Agility is similar to speed, except that agility also includes which of the following components that is not part of speed? a. Acceleration b. Maximal velocity c. Capacity to produce force d. Perceptual-cognitive ability - CORRECT ANS- - d. Perceptual-cognitive ability For a spring athlete, which of the following exercises is best used to help develop the stretch-shortening cycle? a. Squat
b. Overhead press c. Snatch d. Walking lunge - CORRECT ANS- - c. Snatch When examining factors that provide insight into athlete's change-of-direction and agility performance capabilities, all of the following are typically considered EXCEPT a. Duration of the test b. Perceptual-cognitive ability c. Ground contact times during the plant phase d. Ground reaction forces during the plant phase - CORRECT ANS- - a. Duration of the test Which of the following is a dietary source of an incomplete protein? a. Legumes b. Eggs c. Milk d. Fish - CORRECT ANS- - a. Legumes Which of the following is the minimum recommended amount of fluid to drink and the timing of that fluid intake prior to an exercise session? a. 1 quart (0.9L)-2 hours before exercise b. 1 pint (0.5L)-2 hours before exercise c. 1 pint (0.5L)-1 hour before exercise d. 1 quart (0.9L)-1 hour before exercise - CORRECT ANS- - b. 1 pint (0.5L)-2 hours before exercise Which of the following types of food is the best source of complete protein? a. Grains
a. The deltoids are not a large muscle group b. Accurate and consistent results cannot be gathered c. Only one muscle group is involved d. The exercise is not a multiple-joint exercise - CORRECT ANS- - b. Accurate and consistent results cannot be gathered Which of the following instructions are important to give to an athlete who is preparing to perform the T-test? a. "Keep your head slightly tilted down" and "Focus your eyes on each cone" only b. "Keep your head slightly tilted down" and "Focus your eyes straight ahead" only c. "Keep your head in a neutral position" and "Focus your eyes on each cone" only d. "Keep your head in a neutral position" and "Focus your eyes straight ahead" only - CORRECT ANS- - d. "Keep your head in a neutral position" and "Focus your eyes straight ahead" only A college baseball player was tested ten weeks before the start of the season with these results: 1RM bench press: 275lb (125kg) Vertical jump: 24in (61cm) T-Test: 11.6 seconds 40 - yard sprint: 4.8 seconds 1 - minute sit-up: 37 Which of the following need to be improved in the pre-season training program? a. Agility and muscular strength b. Power and local muscular endurance c. Power and muscular strength d. Agility and local muscular endurance - CORRECT ANS- - d. Agility and local muscular endurance
A junior college basketball forward is administered a battery of tests to determine her training status. Based upon the results shown below, her training program should be designed to emphasize improvement in which of the following areas? Height: 69in (175cm) Weight: 150lb (68kg) Percent body fat: 20% 1RM bench press: 100lb (45kg) 1RM squat: 215lb (98kg) Vertical jump: 19in (48cm) a. Body composition b. Upper body strength c. Lower body strength d. Anaerobic power - CORRECT ANS- - b. Upper body strength During a single training session, which of the following exercise sequences is the MOST appropriate for the strength/power phase of an athlete's program? a. Power clean, bench press, back squat, bent-over row, leg (knee) curl b. Leg press, front squat, snatch, push press, incline bench press c. Lunge, pec deck, hip ab/adduction, snatch, lateral raise d. Push press, shoulder press, power clean, deadlift, power pull - CORRECT ANS- - a. Power clean, bench press, back squat, bent-over row, leg (knee) curl Which of the following sequences will produce the MOST reliable results? T-test: 1 1RM incline bench: 2 1RM power clean: 3
a. 12 b. 10 c. 6 d. 2 - CORRECT ANS- - c. 6 A 130-pound (59-kg) female college basketball guard has the following test profile: 1RM bench press: 85lb (39kg) Maximal oxygen uptake rate: 49ml/kg/min Percent body fat: 18% Vertical jump: 21in (53cm) Which of the following needs improvement the MOST? a. Upper body strength b. Aerobic endurance c. Body composition d. Lower body power - CORRECT ANS- - a. Upper body strength Which of the following factors should be determined FIRST when designing a training program for a specific team sport? a. Layout of the facility b. Type of available equipment c. Number of individuals on the team d. Metabolic demands of the activity - CORRECT ANS- - d. Metabolic demands of the activity A baseball pitcher has an elbow flexion to extension strength ratio of 1:3. Which of the following exercises should be added to his program to reduce the risk of throwing-related injuries?
a. Dumbbell biceps curl b. Decline bench press c. Bent-over lateral raise d. Overhead triceps extension - CORRECT ANS- - a. Dumbbell biceps curl Which of the following is a structural exercise that can only be performed using free weights? a. Front squat b. Snatch c. Bent-over row d. Overhead dumbbell triceps extension - CORRECT ANS- - b. Snatch To maximize the validity of the results of the sit and reach test, the athlete should a. Not stretch the quadriceps before the test b. Not stretch the hamstrings before the test c. Warm up before the test d. Cool down after the test - CORRECT ANS- - c. Warm up before the test Which of the following sports would benefit the MOST by incorporating bent-over row into the strength and conditioning a. Lacrosse b. Crew c. Rugby d. Volleyball - CORRECT ANS- - b. Crew Which of the following exercises train the antagonist of the muscles trained in a flat bench chest flys with dumbbells
A 315lb male collegiate American football offensive lineman is tested to determine his training status. Based upon the results shown below, which of the following areas should his training program emphasize? 40 - yd sprint: 5.9 seconds % fat: 20% 1RM bench press: 405lb (184kg) 1RM back squat: 530lb (241kg) a. Sprint speed b. Body composition c. Upper body strength d. Lower body strength - CORRECT ANS- - a. Sprint speed Which of the following guidelines is the most important to follow when planning to administer an aerobic endurance test in the heat? a. Have the athletes fill out a waiver before conducting the test b. Measure the relative humidity and air temperature before testing c. Allow athletes to acclimatize to the heat 1 hour before testing d. Eliminate the warm-up prior to performing the test - CORRECT ANS- - b. Measure the relative humidity and air temperature before testing Which of the following percentages of the 1RM typically will allow an individual to perform 12 repetitions of the bench press exercise? a. 55% b. 67% c. 75% d. 77% - CORRECT ANS- - b. 67%
Which of the following combinations of goal repetitions and sets MOST effectively promotes muscular hypertrophy? a. Goal repetitions: 10 Sets: 2 b. Goal repetitions: 6 Sets: 2 c. Goal repetitions: 10 Sets: 4 d. Goal repetitions: 6 Sets: 4 - CORRECT ANS- - c. Goal repetitions: 10 Sets: 4 When designing an in-season resistance training program for a basketball team with limited training time, which of the following exercise arrangements is the most effective and minimizes the length of the rest periods needed between body areas? a. Bench press, shoulder press, hang clean, lunge b. Shoulder press, hang clean, lunge, bench press c. Lunge, hang clean, shoulder press, bench press d. Hang clean, bench press, lunge, shoulder press - CORRECT ANS- - d. Hang clean, bench press, lunge, shoulder press All of the following are appropriate to include in the strength/power phase of a periodized training program for a collegiate soccer goalie EXCEPT: a. Interval training using the 300-yd (275-m) shuttle run b. Squat depth jump drill off a 24-in (61cm) plyometric box c. Push jerk exercise with 80% of the 1RM for 3 sets of 4 repetitions d. Back squat exercise with 90% of the 1RM f0r 3 sets of 4 repetitions - CORRECT ANS- - a. Interval training using the 300-yd (275-m) shuttle run A 23-year old Division I college baseball player achieved the following testing results: 1RM bench press: 245lb (111kg) 1RM back squat: 275lb (125kg) Sit and reach: 20 inches (51cm)
c. Lift the head up in the final stretched position d. Exhale while reaching forward - CORRECT ANS- - d. Exhale while reaching forward To promote muscular balance, which of the following exercises trains the antagonist of the primary muscle trained in the bent-over row exercise? a. Triceps pushdown b. Flat dumbbell fly c. Shoulder press d. Upright row - CORRECT ANS- - b. Flat dumbbell fly Which of the following sport-specific movements would benefit the MOST by adding chest fly exercise to the athlete's resistance training program? a. Baseball bat swing b. Basketball dribble c. Racquetball serve d. Golf club swing - CORRECT ANS- - c. Racquetball serve Which of the following is a goal of the hypertrophy/endurance phase of the preparatory period of a periodized resistance training program? a. Increase power b. Increase LBM c. Decrease rest period lengths between sets d. Decrease the incidence of overuse injuries - CORRECT ANS- - b. Increase LBM Which of the following should be administered FIRST in a sequence of tests for a javelin thrower? a. 1RM squat
b. Vertical jump c. 20-yd (18-m) sprint d. 300-yd (274-m) shuttle run - CORRECT ANS- - b. Vertical jump In order of longest to shortest, what is the sequence of the cycles of a periodized training program? a. Mesocycle, microcycle, macrocycle b. Macrocycle, mesocycle, microcycle c. Microcycle, mesocycle, macrocycle d. Mesocycle, macrocycle, microcycle - CORRECT ANS- - b. Macrocycle, mesocycle, microcycle In preparing for the hexagon agility test, the strength and conditioning professional should create a hexagon on the floor with which of the following dimensions? a. Length of each side: 12in (30cm) & angle between sides: 100 degrees b. Length of each side: 24in (60cm) & angle between sides: 120 degrees c. Length of each side: 24in (60cm) & angle between sides: 100 degrees d. Length of each side: 12in (30cm) & angle between sides: 120 degrees - CORRECT ANS- - b. Length of each side: 24in (60cm) & angle between sides: 120 degrees Which of the following are common skinfold assessment sites to use when testing a female using the Jackson-Pollock 3-site body composition formula? a. Supraillium, abdomen, & triceps only b. Supraillium, triceps, & thigh c. Supraillum, abdomen, & thigh d. Abdomen, triceps, & thigh - CORRECT ANS- - b. Supraillium, triceps, & thigh
A volleyball player is in the pre-season preparatory period and currently performing a resistance training program 4 times per week. Which of the following modifications is appropriate when progressing this athlete to an in-season training program? a. Add 1 resistance training session per week b. Schedule the resistance training sessions before sport practice c. Decrease resistance training frequency to 1-2 times per week d. Discontinue resistance training - CORRECT ANS- - c. Decrease resistance training frequency to 1-2 times per week When lifting maximal loads, the use of a weight belt may provide the MOST benefit when performing which of the following exercises? a. Machine shoulder press b. Bench press c. Hip sled d. Front squat - CORRECT ANS- - d. Front squat Which of the following describes the type of handgrip used for the dumbbell flys? a. Neutral b. Supinated c. Overhand d. Pronated - CORRECT ANS- - a. Neutral Which of the following is a CORRECT statement regarding the spotter's involvement for the chest press with dumbbells? a. A spotter is not recommended b. The spotter should be standing, not kneeling
c. The spotter's hands should not be on the lifter's elbows, but on the lifter's forearms or wrists d. The spotter should not be positioned at the head of the bench, but on the right or left side - CORRECT ANS- - c. The spotter's hands should not be on the lifter's elbows, but on the lifter's forearms or wrists Which of the following correctly describes the five-point body contact position of the flat bench chest press with dumbbells? a. Left shoulder, right shoulder, buttocks, left foot, right foot b. Head, neck, shoulders, torso, feet c. Left hand, right hand, shoulders, hips, feet d. Head, shoulders, buttocks, left foot, right foot - CORRECT ANS- - d. Head, shoulders, buttocks, left foot, right foot Which of the following is a technique error of the wrist extension exercise? a. Grasping the bar with a supinated grip b. Allowing the wrists to flex toward the floor c. Extending the wrists past the neutral position d. Positioning the forearms on top of the thighs - CORRECT ANS- - a. Grasping the bar with a supinated grip Which of the following describes the proper grip for the flat bench chest press exercise with dumbbells? a. Pronated, closed b. Supinated, open c. Pronated, open d. Supinated, closed - CORRECT ANS- - a. Pronated, closed
