NSCA chapter 20

Which of the following describes an athlete's maximum lactate steady state?

a. Maximal lactate production is equal to maximal lactate clearance.

b. Blood lactate concentration is greater than resting lactate levels.

c. Maximal lactate production is greater than maximal lactate clearance.

d. Blood lactate concentration is lower than resting lactate levels.

a. Maximal lactate production is equal to maximal lactate clearance.

Which of the following describes a technique guideline for an optimal running gait?

a. The foot should land in front of the hips to avoid "braking."

b. The arms should swing in a reciprocating motion with the lower body.

c. The weight should transfer from the inside of the heel and continue to shift.

d. The shoulders should be rounded.

b. The arms should swing in a reciprocating motion with the lower body.

Which of the following describes the minimum suggested hypoxic dose for an athlete to see an ergogenic effect from altitude training?

a. 12 hours/day at low altitudes for at least 12 weeks

b. 12 hours/day at moderate altitudes for at least 3 weeks

c. 2 hours/day at moderate altitudes for at least 3 weeks

d. 2 hours/day at low altitudes for at least 12 weeks

b. 12 hours/day at moderate altitudes for at least 3 weeks

All of the following are benefits from resistance training for a highly trained aerobic endurance athlete EXCEPT

a. enhancement in short-term exercise performance

b. prevention of overuse injuries

c. improvement in

d. reduction of muscle imbalances

c. improvement in

An athlete who typically runs for 70 minutes at 65% to 75% of her is looking to maintain a minimal level of conditioning. Which of the following workouts would provide the best stimulus for cross-training?

a. rowing at 55% of for 30 minutes

b. swimming at 60% of for 50 minutes

c. running at 50% of for 90 minutes

d. cycling at 75% of for 70 minutes

d. cycling at 75% of for 70 minutes

Which of the following is a type of aerobic endurance training that involves easy running (70% combined with short, fast bursts of running (85-90% for short time periods?

a. Fartlek

b. high-intensity interval

c. aerobic-anaerobic interval

d. pace/tempo

a. Fartlek

Which of the following is the maximum recommended weekly increase in training duration for an off-season athlete?

a. 5%

b. 10%

c. 15%

d. 20%

b. 10%

Approximately how many METs is equal to a of 70 ml·kg-1·min-1?

a. 2

b. 20

c. 35

d. 245

b. 20

A 30-year-old athlete with a resting heart rate of 50 beats/min is training at 60% of her maximal heart rate. Using the Karvonen method, what is her exercise heart rate?

a. 84 beats/min

b. 134 beats/min

c. 140 beats/min

d. 152 beats/min

b. 134 beats/min

A 50-year-old athlete with a resting heart rate of 60 beats/min is training at 70% of his maximal heart rate. Using the maximal heart rate method, what is his exercise heart rate?

a. 102 beats/min

b. 119 beats/min

c. 137 beats/min

d. 154 beats/min

b. 119 beats/min