Mix of Questions

Elastic energy is stored in which phase of the SSC?

eccentric

If an athlete can perform standing on a single leg for 30 seconds, they can be considered a __________ for plyometrics

beginner

Which of the following are proprioceptive organs sensitive to the rate and magnitude of a stretch?

mechanoreceptors

What is the typical rest period between plyometric training sessions?

2 days

If the time of amortization phase is increased, this will strengthen/weaken the stretch reflex

weaken

The plyometric volume for a beginner is ____ contacts

80-100

The CC (Contractile component) includes

actin and myosin

Consider the number of foot contacts, a double leg vertical jump in place is likely what intensity?

low

What part of the SSC includes the CC?

mechanical

If an athlete is performing 10 pike jumps and I choose to use a 1:15 work to rest ratio, how long is the rest because I estimate it takes 10 sec to do a set?

150 seconds or 2.5 minutes

Which method is most commonly used to assign and regulate exercise intensity?

Heart rate

Which of the following methods is performed at an intensity equal to the lactate threshold or slightly above competition intensity?

-Pace/tempo
-LSD
-HIIT
-Interval

pace/tempo

Which more closely resembles % VO2max?

-%HRR
-%MHR

-%HRR

If we wish to progress the athlete’s duration for an athlete performing an LSD run for 50 min this week, we will limit an increase in time to ____ minutes for the following week

5

What is the typical exercise intensity for an LSD run?

70% VO2

If you are doing a workout with fast paced running for 3 min and 1 min walk, 2 min run, 1 min walk, what workout is this?

fartlek

If the athlete’s workout is changed to decrease volume while maintaining frequency and intensity, they are doing what?

tapering

If a long distance runner engages in strength training, which of the following is not expected?

-Decreased endurance performance
-Improved neuromuscular efficiency
-Improved running economy
-Increased muscular power

-Decreased endurance performance

If oxygen is 21% of the air at sea level, what is it at 8000m above sea level?

21.0%
(the concentration of O2 is the same but pressure is different, so for every breathe, you take in less O2)

T/F: Resistance training can be useful for aerobic athletes because it can improve VO2max

False

Positive adaptions to training during the GAS occur in the ____ phase
- Resistance
- Alarm
-Supercompensation
- Overtraining

Resistance

The fitness-fatigue paradigm states that fatigue dissipates ___ than fitness
-faster
-slower

faster

Post-activation potentiation suggests that heavy or light loads are used before or after testing to improve performance

heavy loads, before performance

What is the common length of a microcycle?

1 week

If a microcycle includes a heavy day (3RM) and a light day (10RM), this would be linear or undulating periodization?

undulating

A mesocycle would typically focus on which of the following
- Hypertrophy
- Endurance, hypertrophy, strength, and power
- Endurance and hypertrophy
- Hypertrophy and strength

hypertrophy

Typically, periodization suggests that as intensity is increased, volume___

decreases

A transition period is likely to include the following:
- Weight training focusing on low weight/high reps
- Weight training in preparation of a change in focus like power
- Either some weight training or rest

- Either some weight training or rest

What is the focus of preseason?
- Strength and power
- Hypertrophy
- Hypertrophy and strength

strength and power

The time duration of a single workout is the least in which season?

- Off season
- Preseason
- In season

in season

If teaching the deadlift, is it more effective to correct the athlete during or after the lift in orxer to promote learning?

after

Is it more effective to teach the snatch in parts or as a whole?

parts

Which of the following relaxation techniques does not utilize muscular contractions and focuses on the body at rest to promote relaxation
- PMR
- Autogenic training
- Systematic desensitization

autogenic training

You get to do extra sprints today after practice. What form of motivation is this?

* Positive punishment
* Negative punishment
* Positive reinforcements
* Negative reinforcements

positive punishment

Which of the following allows for input from the athlete and collaboration with the coach?

* Self controlled practice
* Selective attention
* Self control
* Self efficacy

* Self controlled practice

Which theory explains why one athlete in the pre-game pep talk may get psyched and the other get anxious?

reversal theory

Who is more likely ot enjoy a quieter more emotional pep talk vs a wild screaming pep talk?

* introvert or extrovert

introvert

Which athlete is more likely to enjoy a quieter more emotional pep talk vs a wild screaming pep talk and perform better?

* golfer or boxer

golfer

Who is more likely to enjoy a quieter more emotional pep talk vs a wild screaming pep talk?

* rookie athlete or all-American athlete

rookie athlete

Which type of anxiety is identified by nervous movements and sweaty palms?

* somatic
* cognitive
* state
* trait

somatic

Which of the following has the facility design steps in the appropriate order?

* Predesign, design, construction, preoperation phase
* Preoperation, predesign, design, construction phase
* Predesign, design, preoperation, construction phase
* Preoperation, construction, predesign, design phase

* Predesign, design, construction, preoperation phase

The ideal location for the gym supervisor is where?

* In center of room
* In corner of room
* Centered along any side of room

in center of room

A ramp or lift should be used for any elevation change greater than

* 0.5 inches
* 1 inch
* 3 inches
* 5 inches

0\.5 inches

The recommended ceiling height is

* 8-10 ft
* 12-14 ft
* 10-12 ft

12-24 ft

Mirrors should be a minimum of ___ inches from the floor

* 12
* 6
* 20
* 24

20

Ideal spacing between machines in the gym is ____

* 3 ft
* 1 ft
* 5 ft
* 6 ft

3 ft

An effective mission statement should be broad in scope.

* true or false

true

Most university strength and conditioning programs require the following certification often regarded as the premier certification in strength and conditinoning

* CSCS
* CSD
* NATA
* NASM

CSCS

If the athletic director allows the basketball team to travel when snow is falling and the forecast is for 2 ft of snow, his/her actions may be related to which of the following?

* Assumption of risk
* Negligence
* Product liability
* Informed consent

negligence

An emergency action plan should include all of the following except

* Location of telephones
* Number of people present at the emergency location
* Phone numbers of those to contact
* Directions for the ambulance to access the site

* Number of people present at the emergency location

A master plan should be created during which of the following phase?

Predesign, design, construction

Predesign

\

What is the recommended distance between the floor and bottom of mirrors

20 inches

What is the recommended ceiling height?

12-14 ft

Barbells and racks should have ___ ft between them to provide room for spotters

3

Who is responsible in allowing the athlete to start a weight training program

Athletic trainer

A legal responsibility or duty is defined as

liability

Failure to act as prudent person would be defined as

negligence

Which of the following is a change in direction in response to a stimulus (visual or auditory)?

\
\-Agility, change of direction, maneuverability

agility

Speed and agility is largely dependent upon

* strength, flexibility, rate of force development

* rate of force development

RFD is trained through

* strength and plyos, strength, plyos

* strength and plyos

Change of direction requires one to focus on improving what type of strength?

* eccentric, concentric

Eccentric (when you decelerate, it’s a series of eccentric contractions. Depth jumps target eccentric movement)

Tests or dills that include bends rather than sharp corners assess

a. Maneuverability, speed, agility, change of direction

Maneuverability

Why would resistance running such as parachute running increase stride length?

\
a.     Improves power, flight time, strength, or ground contact time

Improves power, flight time, strength

Which phase is likely the greatest intensity

a.     First transition (highest), competition, preparation, second transition

First transition (highest), competition, preparation

Which periodization paradigm includes resistance phase?

\
a.     GAS, Fitness-fatigue

GAS

Which season has the greatest intensity

a.     Off-season, in-season, preseason, postseason

Off-season, in-season, preseason

Which cycle is focused on one goal?

\
Microcycle, macrocycle, mesocycle

a.     Microcycle and mesocycle (both have one goal)

Which periodization may have more different intensities within a single microcycle

\-undulating, linear, separating

undulating

Which is the appropriate order of phases (amongst strength, hypertrophy endurance)?

Endurance, hypertrophy, strength

Which of the following is included in the ideal performance state?

\
a.     Absence of fear, awareness of accurate time and pace sense of challenge work, broad focus on activity

Absence of fear

Which of following has a greater benefit on performance?

* arousal or anxiety

arousal

Who prefers a greater level of arousal?

* extrovert or introvert

extrovert

Which athlete is likely to perform better with a greater amount of arousal?

* football linebacker vs archer

Football linebacker

(Gross motor skill > fine motor skill)

In teaching the push press, which of the following is an example of part training?

Perform and master the dip, drive, and catch individually

The field goal kicker, down by 2, with 1 sec left at a noisy away stadium is mostly aided by

selective attention

Which is not a phase of the stretch-shortening cycle?

Isometric, amortization, concentric, eccentric

Isometric

Which of the following should be assessed before plyos?

* (Relative) Strength, lean body mass, body fat %, all of the above

* (Relative) Strength to see if you can even do them

What is the most appropriate work to rest ratio for plyo program?

a.     1:5, 1:1, 1:2, all of the above

1:5

The workhorse of the SEC in the mechanical model is the

a.     Tendon, muscle, ligaments

tendon

If the ___ action does not occur immediately after eccentric or if the ___ phase is too long, SEC energy is lost.

\
* concentric, eccentric (combos of it)

concentric; eccentric

What is the typical length of a plyo program?

* 6-10 weeks, 52 weeks, 24 weeks

* 6-10 weeks

What is the most appropriate volume for a plyo workout?

* 10 exercises 1x10, 3 exercises 2 x 10, 5 exercises 3 x 10

* 10 exercises 1x10

Which one is a core exercise?

•      Squat, calf raise, leg curl, bicep curl

squat

•      Frequency for an advanced lifter is:

* 4-7 sessions, 2-3, 3-4

4-7 sessions

* 2-3 novice
* 3-4 intermediate

Which exercise is performed first in a workout?

* power clean, bench press, fly

power clean

Which method enhances recovery between exercises by alternating agonist and antagonist?

* Push and pull alternated, upper and lower body alternated, compound lifting, supersetting

* Push and pull alternated

A true assessment of one’s strength is best determined through how many RM?

* 1RM, 5RM, 10RM

1RM

If the athlete is advanced (Training status), you would use how many RM for a strength test?

* 1RM, 5RM, 10RM

1RM

How many reps is appropriate for gains in strength?

* 3, 8, or 12 reps

3 reps

How many sets for the same goal in strength?

* 4, 8, 10, or 12 sets

4 sets

What’s the rest period between sets for strength?

* 2-5 min, 30 sec, 30 sec-1.5min

* 2-5 min

What combo is best for strength?

•      3 x 5, 1 x 5, 3 x 15, 1 x 15

3 x 5 reps