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Why do sedentary ,healthy adults require dietary proteins/amino acids to maintain good health? a. to maintain cellular structure and function b. to prevent diseases such as cancer c. to strengthen bones - answer- ANSWER: a. to maintain cellular structure and function EXPLANATION: Protein is the primary structural and functional component of every cell in the human body. Dietary proteins are used for growth and development and to build and repair cells; they serve as enzymes, transport carriers, and hormones. Therefore, dietary protein is essential for maintaining health, reproduction, and cellular structure and function. This applies to both active and sedentary individuals. Essentials of Strength Training and Conditioning, 4th Edition. Ch 9, pg 181- Which muscle is directly targeted during the pec-deck? a. deltoids b. pectoralis major c. triceps brachii - answer- ANSWER: b. pectoralis major
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In the pec-deck movement, the idea is to create a long level out of your arms, therefore putting more pressure on the primary and secondary muscles. The pec-deck directly targets the pectoralis major, and does so in a way different than a bench press because the elbows are unlocked throughout the whole range of motion. This length in the arms makes the movement much harder. The deltoids and triceps brachii are assistance muscles, working with the pectoralis major to create the movement. Essentials of Strength Training and Conditioning, 4th Edition. Ch 15, pg 376 Which of the following statements is true regarding Golgi tendon organs? a. they are mechanoreceptors located within the musculotendinous junction that are sensitive to tension and rate of tension change b. they are mechanoreceptors located in joints throughout the fibrous capsule and ligaments that respond to joint position, movement, and pressure change c. they are major sensory organs that are sensitive to change in length and rate of length change - answer- ANSWER: a. they are mechanoreceptors located within the musculotendinous junction that are sensitive to tension and rate of tension change EXPLANATION: Golgitendonorgans (GTOs) are activated when the tendon attached to an active muscle is stretched. As tension increases within a muscle, discharge of the GTOs increases. They inhibit a motor neuron when muscle tension increases, and this inhibition is thought to provide a mechanism that protects against the development of excessive tension. Essentials of Strength Training and Conditioning, 4th Edition. Ch 1, pg 12 Which of the following is one of the elements that must exist for a strength and conditioning professional to be found negligent? a. presence of an effect b. presence of ab obligation c. presence of a duty - answer- ANSWER: c. presence of a duty EXPLANATION: Negligence is a failure to act as a reasonable and prudent person would under similar circumstances. Four elements must exist for negligence to be proven: presence of a
Essentials of Strength Training and Conditioning, 4th Edition. Ch 12, pg 257 Which substance is usually ingested by overweight females in hopes of losing weight? a. erythropoietin b. human chorionic gonadotropin c. testosterone - answer- ANSWER: b. human chorionic gonadotropin EXPLANATION: Human chorionic gonadotropin (HCG) is a hormone obtained from the placenta of pregnant women and is very closely related in structure and function to luteinizing hormone. In fact, it is the pregnancy indicator used by pregnancy test kits. HCG is sometimes injected into overweight females under medical supervision in conjunction with low-calorie diets for the purpose of weight loss. When injected into men, HCG can increase testicular testosterone production. Essentials of Strength Training and Conditioning, 4th Edition. Ch 11, pg 233- Performing a squat, push-up, biceps curl, leg curl and chin-up, with each exercise immediately following the last, is an example of what type of training? a. cardio training b. circuit training c. core training - answer- ANSWER: b. circuit training EXPLANATION: Circuit training is a series of exercises performed consecutively with little to no rest in between. It's a great way of realizing benefits from aerobic and anaerobic training simultaneously. It's also a way to get a good workout in less time. Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 449 The bar is pulled down and toward the upper chest with a pronated grip, while the torso is maintained in a slight backward lean in the downward movement phase. What exercise is being performed? a. lat pulldown b. seated row
c. low-pulley seated row - answer- ANSWER: a. lat pulldown EXPLANATION: On the downward movement, is is important to note that the torso shouldn't jerk, and that the bar must reach the clavicle and upper chest. In the upward movement phase of the lat pulldown, the athlete allows the elbows to slowly return to the starting position while keeping the torso in the same position. At the end of the set, the athlete stands up and returns the bar to its resting position. Essentials of Strength Training and Conditioning, 4th Edition. Ch 15, pg 364 In terms of liability, what is the legal responsibility of strength and conditioning professionals to the athletes they serve? a. to act not only in the event of an injury but also to prevent injury b. to act when an injury occurs c. to continue coaching a session when an injury occurs - answer- ANSWER: a. to act not only in the event of an injury but also to prevent injury EXPLANATION: There are legal and ethical issues all strength and conditioning professionals must be aware of. Liability is a legal responsibility, duty, or obligation. Strength and conditioning professionals have a duty to the athletes they serve by virtue of their employment not only to act when an injury occurs, but also to prevent injury. Essentials of Strength Training and Conditioning, 4th Edition. Ch 24, pg 647 Several athletes are complaining of continued fatigue and difficulty sleeping following recent resistance training sessions. What are these athletes likely experiencing? a. extreme muscle soreness b. overtraining syndrome c. overreaching - answer- ANSWER: b. overtraining syndrome EXPLANATION: Overtraining syndrome (OTS) is a "prolonged maladaptation" not only of the athlete, but also of several biological, neurochemical, and hormonal regulation mechanisms. Many alternative terms have been suggested by OTD, including burnout, chronic overwork, staleness, unexplained underperformance syndrome, and overfatigue. OTS can last as long as six months or beyond, and can potentially ruin an athletic career.
c. just below shoulder height - answer- ANSWER: b. shoulder height EXPLANATION: The lateral shoulder raise works the deltoids of the shoulders, almost exclusively towards the lateral head and anterior head. During the upward phase of the movement, your elbows are slightly flexed and the arms should eventually reach a point where they are parallel with the ground, or shoulder height. Essentials of Strength Training and Conditioning, 4th Edition. Ch 15, pg 397 If an athlete performs 3 sets of 10 reps at 100 pounds of bench press, what is the volume load? a. 3000 pounds b. 300 pounds c. 30 pounds - answer- ANSWER: a. 3000 pounds EXPLANATION: Volume load is the total number of sets multiplied by the number of repetitions per set, then multiplied by the weight lifted per repetition. This number can be represented by pounds or kilograms, depending on the information provided. 3 sets x 10 reps x 100 pounds = 3000 pounds Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 462- Instructing all athletes on proper spotting and exercise technique will likely decrease which of the following? a. risk of liability exposure b. assumption of risk c. rick of product liability - answer- ANSWER: a. risk of liability exposure EXPLANATION: Decreasing risk of liability exposure is a form of risk management, in which strategies are employed to decrease the risk of injury from any athletic preparation by the strength and conditioning department. Essentials of Strength Training and Conditioning, 4th Edition. Ch 24, pg 647
For hypertrophy training, which type of program is typically advised for maximum gains? a. split routines b. full body routines c. upper body routines - answer- ANSWER: a. split routines EXPLANATION: When considering training frequency for strength gains, as athletes adapt to their training stimulus, it is often recommended that they resistance-train four or more times per week. Because of this, adopting a split routine seems to work best to maximize results. A split routine system involves breaking up the body parts to be trained on separate days. This allows for a higher volume of training with moderate intensity as opposing muscle groups are rested on a rotating basis. Training nearly every day seems to violate the recommended guidelines for recovery, but grouping exercises that train portion of the body or certain muscle areas gives the trained athlete an opportunity to adequately recover between similar training sessions. As an example, lower body routines can be marked for Monday and Thursday, while upper body routines are marked for Tuesday and Friday. Setting it up this way gives good spacing between each training day for similar body areas. Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 447 What is the most important factor to be considered when evaluating the quality of a test? a. specificity b. validity c. reliability - answer- ANSWER: b. validity EXPLANATION: To be valid, tests must measure what they are supposed to measure; thus, validity is the most important characteristic of a well-designed test. There are several types of validity: construct validity, face validity, content validity, and criterion-referenced validity. Construct validity is the ability of a test to represent the underlying theory. Face validity is the appearance to the athlete and others that the test is measuring what it is intended to measure. Content validity is the assessment by experts that the test thoroughly covers all relevant subtopics or component abilities in appropriate proportions. Criterion- referenced validity is the extent to which test scores are associated with some other measure of the same ability.
b. buttocks are placed evenly on the bench or pad c. right and left feet are placed on a foot rest - answer- ANSWER: b. buttocks are placed evenly on the bench or pad EXPLANATION: There are five points of contact for exercises when the athlete is seated or supine on a bench:
- head is placed firmly on the bench or pad
- shoulders and upper back are placed firmly and evenly on the bench or pad
- buttocks are placed evenly on the bench or pad
- right foot is flat on the floor
- left foot is flat on the floor Establishing and maintaining these five points of contact promotes maximal stability and spinal support. Essentials of Strength Training and Conditioning, 4th Edition. Ch 15, pg 353 What is considered the ideal temperature for a strength and conditioning facility? a. 65-72 degrees Fahrenheit b. 62-65 degrees Fahrenheit c. 72-78 degrees Fahrenheit - answer- ANSWER: C. 72-78 degrees Fahrenheit EXPLANATION: A strength and conditioning facility needs to maintain a comfortable training temperature. The heating, ventilation, and air conditioning system should ideally have the capability to heat and cool individual sections of the facility. Most sources indicate that anywhere between 68 and 78 degrees Fahrenheit is a good temperature range, with many suggesting that operation is optimal at 72-78 degrees. Essentials of Strength Training and Conditioning, 4th Edition. Ch 23, pg 627 An endurance athlete has injured her shoulder. Maintaining her aerobic capabilities on a stationary bike would be considered: a. a subluxation b. a rehabilitation c. an indication - answer- ANSWER: c. an indication
EXPLANATION:
An indication is a required or recommended form of treatment. If an athlete injures something on the upper body, the athletic trainer should request that the athlete perform lower body strength, speed, agility, and power exercises during the injury time period, so that the upper body injury has a chance to heal. Therefore, lower body exercise is indicated. Essentials of Strength Training and Conditioning, 4th Edition. Ch 22, pg 607 Which of the following is a measurement about which data tends to cluster? a. measures of statistical analysis b. measures of central tendency c. measures of standard deviation - answer- ANSWER: b. measures of central tendency EXPLANATION: There are three types of central tendencies: mean, median and mode. The most commonly used measure of central tendency is the mean, which is the sum of the scores divided by the number of scores (this is also called the average). The median, the middlemost score when a set of scores is arranged by magnitude, can be a better measure of central tendency than the mean; however that is dependent on the distribution of scores, with very high or very low scores of one or a few members of the tested group raising or lowering the group mean to the point that it inadequately describes the ability of most of the group members. The mode, which is the most frequently occurring score, is considered to be the lease useful measure of central tendency. Essentials of Strength Training and Conditioning, 4th Edition. Ch 13, pg 291 What is the minimal recommended daily amount of protein for an athlete competing in the sport of rowing? a. 1.8 g/kg/day b. 1.2 g/kg/day c. 1.4-1.7 g/kg/day - answer- ANSWER: c. 1.4-1.7 g/kg/day EXPLANATION: The sport of rowing is categorized as a combination of aerobic and anaerobic exercise, where the athlete must have good stamina, yet have the ability to forcefully move the
A strength and conditioning department has a mandate to educate all athletes on the importance of good nutrition for affecting health and performance. Which of the following does this statement describe? a. program objectives b. program policies c. program goals - answer- ANSWER: a. program objectives EXPLANATION: Program objectives are the specific means of achieving the goals of a program. They should encompass all areas of the program to ensure that the goals are attained. Objectives should help a strength and conditioning professional to handle the job. For example:
- Design strength, flexibility, aerobic, plyometric, and other training programs that reduce the likelihood of injury.
- Develop training programs to account for biomechanical and physiological differences between individual athletes
- Recognize acute and chronic physiological responses and adaptations to training and their implications for the design of sport-specific training programs.
- Educate athletes on the importance of good nutrition as well as sleep and their role in health and performance.
- Educate athletes about the effects of performance-enhancing substances and their abuse, relevant school policy and legislation. Essentials of Strength Training and Conditioning, 4th Edition. Ch 24, pg 642- An athlete is performing the bench press for four sets of four repetitions. Which of the following is most likely their training goal? a. strength b. muscular endurance c. power - answer- ANSWER: a. strength EXPLANATION: When training an athlete for strength, assigning volume begins with an examination of the optimal number of repetitions for maximal strength gains. This appears to be sets of six or fewer repetitions for core exercises, according to research. Comprehensive reviews conclude that a range of two to five sets ore three to six sets promotes the greatest increases in strength. When applying this information to our athlete lifting four sets of four, this athlete appears to be training for strength. Power exercises are
typically lower in volume that those for strength training in order to maximize the quality of exercise. The reduction in volume results from fewer goal repetitions than the number of sets. Muscular endurance involves performing many repetitions, 12 or more per set. Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 464- A group of ten athletes performed a vertical jump test and received scores of 28, 59.5, 24, 30, 27, 28, 32.5, 30.5, 26, and 27 inches. What is the median of this group of scores? a. 32 b. 28 c. 24 - answer- ANSWER: b. 28 EXPLANATION: The median is the middlemost score of a group of scores ordered from lowest to highest. With an even number of scores, the median is the average of the two middlemost scores. It is a measure of central tendency, sometimes even better than the mean. 24, 26, 27, 27, 28, 28, 29.5, 30, 30.5, 32. Essentials of Strength Training and Conditioning, 4th Edition. Ch 13, pg 291 Jane is a 25-year-old endurance athlete. She consumes a strict vegetarian diet and does not take supplements. Which of the following supplements should Jane be taking for optimal running performance? a. iron b. calcium c. riboflavin - answer- ANSWER: a. iron EXPLANATION: Iron is an important mineral that is essential for both functioning and synthesis of hemoglobin, a protein that transfers oxygen throughout the body. Iron deficiency is the most prevalent nutrition deficiency in the world. There are three stages to iron deficiency:
- Depletion
- Marginal deficiency
- Anemia
To comply with ADA accessibility requirements, what should be the minimum width for walkways to keep proper traffic flow? a. 48 inches (122 cm) b. 60 inches (152 cm) c. 36 inches (91 cm) - answer- ANSWER: c. 36 inches (91 cm) EXPLANATION: Traffic flow is heavily influenced by equipment placement. Most facilities are one big room, and walkways can be created via arrangement of the equipment. Most racks are machines are best placed lined up in a row running the length of the facility. This usually creates two or three main walkways which should be at least 36 inches (91 cm) wide. Essentials of Strength Training and Conditioning, 4th Edition. Ch 23, pg 629 Regarding movement analysis, which of the following descriptions best describes movements of an offensive lineman in football? a. grabbing, pushing, repelling, and deflecting opponents b. running, repetitive leg and arm movement c. running, jumping, ball handling, blocking, and rebounding - answer- ANSWER: a. grabbing, pushing, repelling, and deflecting opponents EXPLANATION: When developing a needs analysis in the beginning stages of program design, movement analysis of the sport is crucial. Developing programs must include exercises that can transfer into specific sport tasks. For example, offensive linemen need to guard the quarterback and deflect any defensive lineman for him. They push defensive the linemen, grab their jerseys, etc. Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 441- What are the three types of criterion-referenced validity? a. intrasubject, intrarater and interrater b. concurrent, predictive and discriminant c. objective, subjective and independent - answer- ANSWER: b. concurrent, predictive and discriminant
EXPLANATION:
There are many ways in which the validity of a test is measured. Criterion-based validity is defined as the extent to which test scores are associated with some other measure of the same ability. The three types of criterion-referenced validity are concurrent, predictive, and discriminant. Concurrent validity is frequently estimated statistically and gauges the extent to which test scores are related to other accepted tests that measure the same ability. Convergent validity, a type of concurrent validity, has to do with a high positive correlation between the test's scores and the so-called gold standard, the recognized measure of the construct; field tests utilized by strength and conditioning professionals should exhibit this form of validity. Measured by the extent to which the test score corresponds with future behavior or performance. This can be measured through comparison of a test score with some measure of success in the sport itself. For example, in basketball, predictive validity can show how a battery of tests correlates to game performance, such as points, scored, rounds, assists, etc. Discriminant validity is the ability of a test to distinguish between two different constructs and is evidenced by a low correlation between the results and those tests of a different construct. Essentials of Strength Training and Conditioning, 4th Edition. Ch 12, pg 251- What is the goal of consuming fluids just before beginning exercise? a. to avoid dehydration during exercise b. to rehydrate before the next training session c. to replace lost fluids - answer- ANSWER: to avoid dehydration during exercise EXPLANATION: Ideally, athletes should start exercise or training in a hydrated state, avoid losing more than 2% of body weight (due to sweat loss) during exercise, and rehydrate completely after exercise and before the next training session. They should rehydrate several hours before exercise to allow for fluid absorption and urine output. Essentials of Strength Training and Conditioning, 4th Edition. Ch 9, pg 198 The biceps femoris contracts concentrically to produce which of the following movements of the knee? a. rotation b. flexion c. extension - answer- ANSWER: b. flexion
During the preparation period, what are the typical goals of a resistance training program? a. to attain maximal aerobic power b. to increase speed, agility and speed-endurance c. to improve strength, power, hypertrophy or muscular endurance - answer- ANSWER: c. to improve strength, power, hypertrophy or muscular endurance EXPLANATION: In outlining a periodized training plan, the starting point is usually the preparatory period, divided into the general preparatory phase and the specific preparatory phase. During the preparatory phases, the athlete is working on hypertrophy, muscular endurance, strength, and power. Essentials of Strength Training and Conditioning, 4th Edition. Ch 21, pg 589 When using the "220 minus age" age-adjusted heart rate technique, what heart rate percentage range best corresponds to a 25-year-old athlete exercising with a heart rate of 160 bpm? a. 80-85% maximum heart rate b. 55-65% minimum heart rate c. 60-75% maximum heart rate - answer- ANSWER: a. 80-85% maximum heart rate EXPLANATION: 220 - 20 = 195 max heart rate according to the athlete's age. 80-85% maximum heart rate for a 25-year-old is between 156 and 165 bpm, calculated by the Karnoven method or the 220 - age method. While the Karvonen method and the percentage of maximal heart rate formula provide practical intensity assignments, basing them on age- predicted maximal heart rates may entail some inaccuracies when exercise intensity is being monitored during cycling or running. Essentials of Strength Training and Conditioning, 4th Edition. Ch 20, pg 563 As a personal trainer, what advice would you offer your client if he request a nutrition plan for weight loss? a. refer the client to a registered dietitian b. counsel the client and prescribe a weight loss plan
c. conduct a nutrition assessment with the client - answer- ANSWER: a. refer the client to a registered dietitian EXPLANATION: A personal trainer, or even a strength and conditioning specialist, should have a general understanding of nutrition to help guide clients/athletes. However, providing nutrition plans is outside the scope of their duties. Dietitians should be the people to turn to for nutrition advice. Essentials of Strength Training and Conditioning, 4th Edition. Ch 9, pg 176- The filaments that are pulled across during a contraction are attached to which structure of the sarcomere? a. A-band b. Z-line c. H zone - answer- ANSWER: b. Z-line EXPLANATION: The smallest contractile unit within a muscle, a sarcomere, is organized specifically to create efficient muscle contraction. Myosin and actin connect to each other via a corss bridge and overlap one another to create tight pulls. Some of the organizational structures of a sarcomere are:
- A-band: contains actin and myosin overlap areas
- I-band: contains only actin
- H zone: contains only myosin
- Z-line: thin dark line running longitudinally through I-band The thin filaments (actin) that are pulled across the thick filaments (myosin) during a concentric contraction are anchored to the Z-line Essentials of Strength Training and Conditioning, 4th Edition. Ch 1, pg 7 Ben thinks he may require assistance during the last rep of his bench press, and he asks Dave to help him. Which of the following is not true of Dave's responsibility as a spotter? a. spotters are rarely required to handle the entire load when assisting an athlete to complete a repetition b. typically, athletes need just enough help to complete a repetition c. spotters are usually required to handle the entire load when assisting an athlete to complete a repetition - answer- ANSWER:
