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As resistance bands are stretched to greater lengths during the concentric range of motion during a weight lifting movement, the resistance
Decreases
Remains the same
increases
Increases
Which of the following exercises would have the largest activation of the anatomical core?
Seated machine shoulder press
Lat pulldown
Standing barbell bicep curls with a preacher curl bench
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?
The entire 5RM load should come from the chains
Account for the 5RM load completely with the free weights then add chains based on feel
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?
To accommodate the changing mechanical advantages associated with constant loaded exercises
To minimize force application throughout the full range of motion
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?
Dumbbell overhead press
Barbell upright row
Lying barbell triceps extension
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
Neural, open
Pronated or alternated closed
Pronated, open
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
3 point body contact
5 point body contact
7 point body contact
9 point body contact
5 point body contact
The best description of a bent over dumbbell row with using a “handshake” grip, isg
Alternated close grip. The agonist is the latissimus dorsi
Pronated closed grip. The agonist is the pectoralis major
Neutral closed grip. The agonist is the latissimus dorsi
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?
Have the lifter practice with dumbbells held at their side
Have the lifter start with the barbell in front of his/her toes
Have the lifter reduce the width of his/her foot position and change to an alternate grip
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?
Stronger carryover to sport performance compared to free-weights
Improved muscle activation patterns in athletic movements
Ability to target specific muscle groups
Greater activation of stabilizer muscles
Ability to target specific muscle groups
Which of the following exercises should not utilize a spotter
Barbell squat
Clean and jerk
Barbell bench press
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.
Hold our breath during the concentric and eccentric movements. Exhale once the set is complete
Exhale during the concentric movement and inhale during the eccentric movement
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?
Machines must be properly adjusted for each user
A weightlifting belt should always be worn when using free weights to prevent back injury
Machines are designed to fit the majority of the population, making adjustments unnecessary
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?
Neutral
Supinated
Alternated
Pronated
Pronated
In each situation below, the weightlifter is failing on the lift. Which weightlifter should receive priority for a spot.
Dumbbell seated bicep curls
Lat pulldown
Deadlift
Dumbbell bench press
Dumbbell bench press
Which of the following would be the best choice for hypertrophy training?
3 to 6 reps per set at 80% to 95% 1RM, with 60 seconds between sets
8 to 10 reps per set at 75% to 85% 1RM, with 3 minutes between sets
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?
85% of 1RM for 6 reps
65% of 1RM for 15 reps
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?
Seated leg extension and prone leg flexion (curl)
Dumbbell shoulder press and dumbbell lateral raises
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?
Barbell back squat & leg extension
Lat row & dumbbell shoulder press
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?
Athletes preference
Movement pattern analysis
Muscle balance
Athletes preference
Which of the following is not directly part of calculating an athletes volume-load for a resistance training program?
Total number of sets completed
percentage of 1RM for each set
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?
1.5 minutes
30 seconds
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?
Endurance
Strength
Hypertrophy
Strength
Which of the following would be the best choice for power training?
8 to 10 reps per set at 75% to 85% 1RM, with 30 seconds between sets
1 to 2 reps per set at 95% 1RM, with 90 seconds between sets
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?
Power clean, back squat, leg curl
Back squat, leg extension, power clean
Back squat, leg curl, power clean
Leg curl. Back squat, power clean
Power clean, back squat, leg curl
A barbell bench press is considered a
Power exercise
Assistance exercise
Core exercise
Core exercise
Which exercise would be performed first based on its classification?
Clean and jerk
Back squat
Leg extension
Leg press
Clean and Jerk
The best classification of the Olympic lift is
Core exercises
Power exercises
Structural exercises
Power exercises
As an athlete transitions from preseason to in-season, the frequency of resistance training session per week
Decreases
Stays the same
Increases
Decreases
Which of the following about resistance training frequency (sessions/weeks) is correct?
Decreases as training status increases
Increases as the number of major muscle groups targeted each workout decreases
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?
Assistance exercise
Core exercise
Structural exercise
An exercise that receives high priority
Assistance exercise
A dumbbell bicep curl is considered a
Assistance exercise
Power exercise
Core exercise
Assistance exercise
The acronym SOP stands for
Specificity, overtraining, progression
Specificity, overload, preparation
Specificity, outreach, population
Specificity, overload, progression
Specificity, overload, progression
Which of the following is the best explanation for the acronym SAID
If the athlete does what their strength & conditioning coach says, adaptations will occur
Adaptations are specific to the demands placed on the body
The most important variable to induced adaptations to exercise is the amount of time spent training
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?
Needs analysis
Exercise order
Training volume
Exercise selection
Needs Analysis
Which of the following best describes a mesocycle with a 3:1 split?
There are 3 weeks in which volume-load increases, followed by 1 week of a volume-load taper
3 day on, 1 day off workout split
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?
Intensity 65-75% 1RM, volume 5-7 sets
Intensity 85-90% 1RM volume 3-5 sets
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?
Macrocycle
Mesocycle
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
The hypertrophy phase of periodization
The power phase of periodization
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?
Off season
In season
Post season
In season
During which phase of the general adaptation syndrome does adaptation occur?
Supercompensation
Alarm
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
Weekly perpendicular periodization
Daily undulating periodization
Traditional linear periodization
Traditional linear periodization
Which of the following best summarizes the principle behind the “ Newer” version of Matveyev’s Theory?
Volume of resistance training decreases and intensity of resistance training increases as one progresses through periodization cycle
Volume of resistance training increases and intensity of resistance training decreases as one progresses through a periodization cycle
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?
Preparation phase
Competition phase
Second transition
Competition phase