Exam 4

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1. As resistance bands are stretched to greater lengths during the concentric range of motion during a weight lifting movement, the resistance


1. Decreases
2. Remains the same
3. increases

Increases

Which of the following exercises would have the largest activation of the anatomical core?


1. Seated machine shoulder press
2. Lat pulldown
3. Standing barbell bicep curls with a preacher curl bench
4. Standing overhead barbell press (military press)

Standing overhead barbell press (military press)

You performed your first set of bent over barbell rows with a pronated grip. For your second and third sets, you switched to a supinated. Since it is still a bent over row with a barbell, changing grip orientation will not alter muscle group involvement.

T or F

False

Your athlete is performing the barbell flat bench press exercise with a 5RM load. Your athlete wants to apply chains to this lift. Which of the following options would be the best approach to determining how much resistance should come from chains when used in conjunction with free weights?


1. The entire 5RM load should come from the chains
2. Account for the 5RM load completely with the free weights then add chains based on feel
3. Determine the average weight of the chains at the top and bottom of the range of motion. Then remove that amount of free weights from the bar and add the chains.

Determine the average weight of the chains at the top and bottom of the range of motion. Then remove that amount of free weights from the bar and add the chains.

Which of the following is a rationale for using variable resistance training tools?


1. To accommodate the changing mechanical advantages associated with constant loaded exercises
2. To minimize force application throughout the full range of motion
3. To increase the time spent decelerating during a lifting motion

To accommodate the changing mechanical advantages associated with constant loaded exercises

During which of the following exercises should a spotter’s hand be placed on the athletes forearms near the wrist?


1. Dumbbell overhead press
2. Barbell upright row
3. Lying barbell triceps extension
4. Barbell overhead press

Dumbbell Overhead Press

There are a wide variety of grip choices for a barbell. They include pronated, supinated, neural, hook, alternated, open and closed in a variety of combinations. From the choices below, choose the answer that best represents options for the conventional barbell deadlift


1. Neural, open
2. Pronated or alternated closed
3. Pronated, open
4. Supinated or hook,open

Pronated or alternated closed

Seated or supine exercises performed on a bench or machine require a specific posture to help create a stable body known as the


1. 3 point body contact
2. 5 point body contact
3. 7 point body contact
4. 9 point body contact

5 point body contact

The best description of a bent over dumbbell row with using a “handshake” grip, isg


1. Alternated close grip. The agonist is the latissimus dorsi
2. Pronated closed grip. The agonist is the pectoralis major
3. Neutral closed grip. The agonist is the latissimus dorsi
4. Supinated open grip. The agonist is the latissimus dorsi

Neutral closed grip. The agonist is the latissimus dorsi

 A novice weightlifter is having trouble with the barbell deadlift technique. The lifter has too much forward lean. There are many ways to help with this situation. Which of the following is the best modification to help teach proper technique?


1. Have the lifter practice with dumbbells held at their side
2. Have the lifter start with the barbell in front of his/her toes
3. Have the lifter reduce the width of his/her foot position and change to an alternate grip
4. Have the lifter switch to a supinated grip and start with the bar close as possible to his/her shins

Have the lifter practice with dumbbells held at their side

Which of the following is an advantage of machine-based training?


1. Stronger carryover to sport performance compared to free-weights
2. Improved muscle activation patterns in athletic movements
3. Ability to target specific muscle groups
4. Greater activation of stabilizer muscles

Ability to target specific muscle groups

Which of the following exercises should not utilize a spotter


1. Barbell squat
2. Clean and jerk
3. Barbell bench press
4. Dumbbell shoulder press

Clean and jerk

Proper breathing is important during resistance training. Which of the following choices describes the correct breathing pattern for the majorly or weight training exercises.


1. Hold our breath during the concentric and eccentric movements. Exhale once the set is complete
2. Exhale during the concentric movement and inhale during the eccentric movement 
3. Exhale during the eccentric movement and inhale during the concentric movement

Exhale during the concentric movement and inhale during the eccentric movement 

Which of the following statements about free weights or machines is true?


1. Machines must be properly adjusted for each user
2. A weightlifting belt should always be worn when using free weights to prevent back injury
3. Machines are designed to fit the majority of the population, making adjustments unnecessary
4. Free weights should not be used by novice lifters

Machines must be properly adjusted for each user

Which hand grip is used during the Olympic lifts?


1. Neutral
2. Supinated
3. Alternated
4. Pronated

Pronated

In each situation below, the weightlifter is failing on the lift. Which weightlifter should receive priority for a spot.


1. Dumbbell seated bicep curls
2. Lat pulldown
3. Deadlift
4. Dumbbell bench press

Dumbbell bench press

Which of the following would be the best choice for hypertrophy training?


1. 3 to 6 reps per set at 80% to 95% 1RM, with 60 seconds between sets
2. 8 to 10 reps per set at 75% to 85% 1RM, with 3 minutes between sets
3. 8 to 10 reps per set at 75% to 85% 1RM with 60 seconds between sets

8 to 10 reps per set at 75% to 85% 1RM with 60 seconds between sets

Which of the following combinations of load and goal repetition is ideal for increasing muscular strength?


1. 85% of 1RM for 6 reps
2. 65% of 1RM for 15 reps
3. 75% of 1RM for 3 reps

85% of 1RM for 6 reps

An athlete is having difficulty improving strength in a few key lifts. Therefore you decide to include supersets over the next 2 weeks. Which of the following is an example of a superset?


1. Seated leg extension and prone leg flexion (curl)
2. Dumbbell shoulder press and dumbbell lateral raises
3. Barbell back squat and leg extension

Seated leg extension and prone leg flexion (curl)

An athlete is having difficulty improving strength in a few key lifts. Therefore you decide to include compound sets over the next 2 weeks. Which of the following is an example of a compound set?


1. Barbell back squat & leg extension
2. Lat row & dumbbell shoulder press
3. Leg extension & leg curl

Barbell back squat & leg extension

Which of the following carries the least justification for deciding to include or exclude an exercise in a training program?


1. Athletes preference
2. Movement pattern analysis
3. Muscle balance

Athletes preference

Which of the following is not directly part of calculating an athletes volume-load for a resistance training program?


1. Total number of sets completed
2. percentage of 1RM for each set
3. Total number of repetitions completed

percentage of 1RM for each set

A female triathlete needs to improve muscular endurance of her upper body to help swim performance. Using three sets of 15 repetitions per exercise, which of the following rest period lengths is best to maximize her goal?


1. 1.5 minutes
2. 30 seconds
3. 60 seconds

30 seconds

A person just beginning a resistance training program should have a higher frequency of resistance training sessions per week compared to intermediate and advanced athletes. This facilitates neuromuscular adaptation

True or False

False

Rest periods between sets are typically longest for which type of resistance training?


1. Endurance
2. Strength
3. Hypertrophy

Strength

Which of the following would be the best choice for power training?


1. 8 to 10 reps per set at 75% to 85% 1RM, with 30 seconds between sets
2. 1 to 2 reps per set at 95% 1RM, with 90 seconds between sets
3. 3 to 5 reps per set at 75% to 85% 1RM with 3 minutes between sets

3 to 5 reps per set at 75% to 85% 1RM with 3 minutes between sets

A football lineman whose main job is to push his body weight as forcefully as possible into the body of an opposing player is having trouble due to a lack of explosive ability. Which of the following is the best exercise order to train the muscle groups and muscle actions required to improve performance for this athlete?


1. Power clean, back squat, leg curl
2. Back squat, leg extension, power clean
3. Back squat, leg curl, power clean
4. Leg curl. Back squat, power clean

Power clean, back squat, leg curl

A barbell bench press is considered a 


1. Power exercise
2. Assistance exercise
3. Core exercise

Core exercise

Which exercise would be performed first based on its classification?


1. Clean and jerk
2. Back squat
3. Leg extension
4. Leg press

Clean and Jerk

The best classification of the Olympic lift is


1. Core exercises
2. Power exercises
3. Structural exercises

Power exercises

As an athlete transitions from preseason to in-season, the frequency of resistance training session per week


1. Decreases
2. Stays the same
3. Increases

Decreases

Which of the following about resistance training frequency (sessions/weeks) is correct?


1. Decreases as training status increases
2. Increases as the number of major muscle groups targeted each workout decreases
3. Advanced trained athletes require the same training frequency as novice athletes to induce adaptations

Increases as the number of major muscle groups targeted each workout decreases

Which of the following is an incorrect classification of the back-squat exercise?


1. Assistance exercise
2. Core exercise
3. Structural exercise
4. An exercise that receives high priority

Assistance exercise

A dumbbell bicep curl is considered a 


1. Assistance exercise
2. Power exercise
3. Core exercise

Assistance exercise

The acronym SOP stands for


1. Specificity, overtraining, progression
2. Specificity, overload, preparation
3. Specificity, outreach, population
4. Specificity, overload, progression

Specificity, overload, progression

Which of the following is the best explanation for the acronym SAID


1. If the athlete does what their strength & conditioning coach says, adaptations will occur
2. Adaptations are specific to the demands placed on the body
3. The most important variable to induced adaptations to exercise is the amount of time spent training
4. The more diverse the training program, the greater the adaptation

Adaptations are specific to the demands placed on the body

When developing a resistance training program, which of the following variables should be addressed first?


1. Needs analysis 
2. Exercise order
3. Training volume
4. Exercise selection

Needs Analysis

Which of the following best describes a mesocycle with a 3:1 split?


1. There are 3 weeks in which volume-load increases, followed by 1 week of a volume-load taper
2. 3 day on, 1 day off workout split
3. There are 3 weeks of a consistent volume-load followed by 1 week of  a 25% increase in volume load

There are 3 weeks in which volume-load increases, followed by 1 week of a volume-load taper

A major difference between the GAS and the Stimulus-Fatigue-Recovery-Adaptation (SFRA) theories, is that the SFRA accounts for fatigue and supercompensation specific to the stressor.

True or False

True

Which of the following represents the best resistance training plan for maintenance?


1. Intensity 65-75% 1RM, volume 5-7 sets
2. Intensity 85-90% 1RM volume 3-5 sets
3. Intensity 35-55% 1RM volume 3-6 sets

ntensity 85-90% 1RM volume 3-5 sets

Which type of training cycle is most likely to last from 4 to 8 weeks?


1. Macrocycle
2. Mesocycle
3. Microcycle

Mesocycle

You are a strength and conditioning coach for the female rugby team. The players are currently performing resistance training 3 days per week. The lifts are consistently: seated leg extension, prone leg curl, dumbbell bench press, olympic clean and press, overhead bar-bell press and bent over barbell row. During the months of December and January your rugby athletes are performing resistance training 3 days per week at an intensity of 65% to 75% of their 1RM. They have repetition goals of 8 to 12 per set and they are performing 4 sets per exercise with 90 seconds rest between each set this program aligns best with


1. The hypertrophy phase of periodization
2. The power phase of periodization
3. The muscular endurance phase of periodization

The hypertrophy phase of periodization

If an athlete is performing 2 resistance training sessions per week at an intensity of 90% 1RM at low to moderate volume which season is the athlete in?


1. Off season
2. In season
3. Post season

In season

During which phase of the general adaptation syndrome does adaptation occur?


1. Supercompensation
2. Alarm
3. Resistance

Resistance

You are a strength and conditioning coach for the female rugby team. The players are currently performing resistance training 3 days per week. The lifts are consistently: seated leg extension, prone leg curl, dumbbell bench press, olympic clean and press, overhead bar-bell press and bent over barbell row. The athletes are on a program that is holding them to 3 sets of 10 repetitions per exercise. On monday they use 60% of 1RM on wednesday they use 70% of 1RM and on friday they use 80% of 1RM. This is an example of


1. Weekly perpendicular periodization
2. Daily undulating periodization
3. Traditional linear periodization

Traditional linear periodization

Which of the following best summarizes the principle behind the “ Newer” version of Matveyev’s Theory?


1. Volume of resistance training decreases and intensity of resistance training increases as one progresses through periodization cycle
2. Volume of resistance training increases and intensity of resistance training decreases as one progresses through a periodization cycle
3. Intensity and volume of resistance training increases as one progresses through periodization cycle

Volume of resistance training decreases and intensity of resistance training increases as one progresses through periodization cycle

When referring to the “Newer” version of Matveyev’s Theory, during which period would an athlete have a reduced focus on resistance training and increased focus on technical/skill training?


1. Preparation phase
2. Competition phase
3. Second transition

Competition phase