Strength & Conditioning FINAL
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What is the primary energy system used during a 100-meter sprint?
ATP-PC system
Which muscle fiber type has the highest oxidative capacity?
Type I fibers
What is the recommended rest interval between sets for hypertrophy training?
30-60 seconds
Which principle states that training must become progressively more challenging to continue improvements?
Principle of overload
What is the primary hormone responsible for protein synthesis?
Testosterone
During which phase of a periodization program would intensity be highest?
Competition phase
What is the recommended protein intake for strength athletes?
1.6-2.0 g/kg/day
Which test is most appropriate for measuring anaerobic power?
Wingate test
What is the primary function of creatine phosphate in muscle tissue?
Rapid ATP resynthesis
Which movement pattern primarily targets the posterior chain?
Romanian deadlift
What is the optimal repetition range for maximal strength development?
1-5 reps
Which factor most influences the rate of force development?
Neural activation
What is the primary energy substrate during moderate-intensity exercise?
Carbohydrates
Which training method is most effective for improving power output?
Plyometric training
What is the recommended carbohydrate intake before an intense workout?
3-4 g/kg
Which factor is most important for determining exercise intensity?
Heart rate
What is the primary adaptation to resistance training?
Increased neural efficiency
Which type of stretching is most effective for improving range of motion?
PNF stretching
What is the recommended rest period between training sessions for the same muscle group?
48-72 hours
Which principle emphasizes the importance of varying training stimuli?
Training variability
What is the optimal angle for power development in the squat jump?
120 degrees
Which periodization model features frequent variations in training volume and intensity?
Conjugate periodization
What is the primary function of the eccentric phase of an exercise?
Energy storage
Which nutrient timing window is most critical for post-exercise recovery?
Within 30 minutes
What is the recommended work-to-rest ratio for high-intensity interval training?
1:2
Which factor most influences exercise selection for a beginner athlete?
Movement complexity
What is the primary goal of the general preparation phase?
Base conditioning
Which assessment tool is most appropriate for measuring body composition?
Skinfold measurements
Which of the following is a temperature-related effect of a well-designed warm-up?
postactivation potentiation
Which type of periodization is most effective for advanced athletes?
Daily undulating
What is the primary consideration when designing plyometric programs?
Ground contact time
Which muscle action produces the greatest force output?
Eccentric
What is the recommended rest interval for power development?
3-5 minutes
Which factor most influences exercise order in a training session?
Movement complexity
What is the primary purpose of the warm-up phase?
Improve performance
Which training method is most effective for improving muscular endurance?
Circuit training
Which of the following is the cause of an athlete’s prematurely having an upright posture when starting a sprint?
inadequate push-off force
Which factor most influences exercise selection for injury prevention?
Movement patterns
What is the primary consideration when programming for power development?
Velocity
Which principle emphasizes the relationship between training stress and adaptation?
GAS principle