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A 17 year old high school cross-country runner has been training aerobically for six months in preparation for the upcoming season. Which of the following adaptations will occur in the muscles during that time? increased concentration of glycolytic enzymes hyperplasia of Type II fibers transformation from Type I to Type II fibers hypertrophy of Type 1 fibers - ANS-hypertrophy of Type I fibers A college basketball coach would like to know which one of her players has the most muscular power. Which of the following is the MOST valid test for measuring muscular power? vertical jump 1RM bench press 5RM squat 100m (109-yard) sprint - ANS-vertical jump A female triathlete needs to improve the muscular endurance of her upper body. Using 3 sets x 15 reps per exercise, which of the following rest period lengths will MAXIMIZE her goal? 3 mins 1.5 mins 45s 30s - ANS-30s A master plan should be created in which of the following phases? predesign design construction preoperation - ANS-predesign A vertical jump involves knee, hip, and shoulder movement primarily in which of the following anatomical planes? sagittal perpendicular frontal transverse - ANS-sagittal
After a bout of resistance training, acute hormonal secretions provide all of the following information to the body EXCEPT amount of physiological stress metabolic demands of exercise type of physiological stress energy expended - ANS-energy expended After performing the hold-relax with agonist contraction PNF stretch for the hamstrings, which of the following explains the resulting increase in flexibility?
- autogenic inhibition
- stretch inhibition
- reciprocal inhibition
- crossed-extensor inhibition a. 1 and 3 only b. 2 and 4 only c. 1, 2, and 3 only d. 2, 3, and 4 only - ANS-a. 1 and 3 only autogenic inhibition and reciprocal inhibition All of the following individuals can provide medical supervision during a college soccer match EXCEPT the athletic trainer team physician CSCS PT - ANS-CSCS All of the following procedures should be followed when testing an athlete's CV fitness in the heat EXCEPT performing the test in an indoor facility using salt tablets to retain water scheduling test in the morning drinking fluids during the test - ANS-using salt tablets to retain water An 8-year-old boy dramatically increased his upper body strength after following a six- month resistance training program. Which of the following is MOST likely responsible for this gain? increased number of muscle fibers enhanced cross-sectional area greater muscle density improved neuromuscular functioning - ANS-improved neuromuscular functioning
Approximately how many net ATP are produced via the oxidative energy system from the metabolism of one molecule? 27 34 38 41 - ANS- Creatine supplementation improves all of the following variables EXCEPT lean body mass maximal strength endurance performance power - ANS-endurance performance Deconditioned female college athletes who participate in sports such as basketball and soccer appear to be at increased risk for developing injuries to the back knee wrist neck - ANS-knee Drills or tests that require the athlete to move rapidly in response to a stimulus such as a whistle, arrow, or opponent are best for measuring which of the following? change of direction maneuverability agility acceleration - ANS-agility During a free weight exercise, muscle force varies with which of the following?
- perpendicular distance from the weight to the body joint
- joint angle
- movement acceleration
- movement velocity squared a. 1 and 2 only b. 1 and 4 only c. 1, 2, and 3 only d. 2, 3, and 4 only - ANS-a. 1 and 2 only (perpendicular distance from the weight to the body joint AND joint angle) During which of the following exercises should a spotter's hands be placed on the athlete's forearms near the wrists?
bench press incline DB bench press upright row lying barbell triceps extension - ANS-incline DB bench press During which of the following periods are sport-specific activities performed in the greatest volume? preparatory first transition competition second transition - ANS-competition During which stage of the General Adaptation Syndrome does the body physiologically adapt to heavier training loads? alarm resistance exhaustion restoration - ANS-resistance Elite sprinters produce ________ forces in a ________ ground contact time as compared to their novice counterparts. larger, longer similar, shorter larger, shorter smaller, longer - ANS-larger, shorter Flexibility of which of these muscle groups or body areas is assessed during the sit-and- reach test?
- hamstrings
- erector spinae
- lumbar spine
- hip flexors a. 1 and 3 only b. 2 and 4 only c. 1, 2, and 3 only d. 2, 3, and 4 only - ANS-a. 1 and 3 only Following a period of chronic high-intensity resistance training, a variety of physiological adaptations take place in a number of systems within the body that promote improved athletic performance in strength/power activities. If an elite athlete were to undergo 12
diaphysis epiphyseal plate joint surface apophyseal insertion - ANS-diaphysis How does an athlete's optimal level of arousal change with limited skill and ability to perform the activity? increases decreases no effect not related to activity - ANS-decreases If a strong athlete incorporates only unilateral training into his or her program, what might the strength and conditioning professional expect to happen? a bilateral facilitation will occur a bilateral deficit will be developed a reduction in bilateral asymmetries will occur only unilateral strength will increase - ANS-a bilateral facilitation will occur If during the tire flip the athlete's hips rise faster than the shoulders during the initial pushing motion, what is an effective correction to give the athlete? start with higher hip position keep the hips slightly below the shoulders in this position lift the tire upward instead of driving it forward push with the arms first - ANS-start with higher hip position In teaching the push press, which of the following is an example of segmentation with pure-part training integration? practice push press without any equipment, progress to practice with PVC pipe, end with unloaded bar practice dip, following by dip with drive, and end with practice of entire push press practice dip, the drive, and the catch independently before practicing the entire push press practice the dip and the drive independently, followed by practice of dip with drive; then practice the catch independently and end with practice of entire push press - ANS- practice dip, the drive, and the catch independently before practicing the entire push press
In upright sprinting, an athlete's stride length is largely dependent on ______ the amount of vertical force produced during the stance phase the athlete's flexibility the athlete's stride rate the amount of horizontal force produced during the toe-off of the stance phase - ANS- the amount of vertical force produced during the stance phase In which of the following athletes might you expect limited bone mineral density (BMD) levels as a consequence of the force vectors and the physical demands associated with the given sport? 16 year old gymnast with a seven-year training history in her sport a 23 year old offensive lineman who has lifted weights for eight-years a 22 year old track cyclist who has a 1RM of 352lbs a 19 year old 800m freestyle swimmer with one year of dryland training - ANS-a 19 year old 800m freestyle swimmer with one year of dryland training Maintaining adequate glycogen stores spares use of protein for energy improves maximum power decreases endurance performance helps athletes gain weight - ANS-spares use of protein for energy Primary training adaptations of elite aerobically trained athletes include which of the following?
- increased maximal oxygen uptake
- decreased blood lactate concentration
- increased running economy
- decreased capillary density a. 1 and 3 only b. 2 and 4 only c. 1, 2, and 3 only d. 2, 3, and 4 only - ANS-c. 1, 2, and 3 only Proper documentation is essential for the strength and conditioning facility. Which of the following is NOT part of the records that should be kept on file in the strength and conditioning facility? manufacturer's user's manual participant training logs written emergency plan medical health history - ANS-medical health history
The condition characterized by a bone mineral density more than 2.5 SD below the young adult mean is called sarcopenia osteopenia osteoporosis scoliosis - ANS-osteoporosis The following is the most likely contributor to fatigue and poor performance low protein intake iron deficiency low calcium intake omega-3 fatty acid deficiency - ANS-iron deficiency The longest aerobic endurance training sessions should be performed during which of the following sport seasons? postseason preseason in-season off-season - ANS-off-season The loss of physiological adaptations upon the cessation of training is an example of specificity of training cross-training detraining tapering - ANS-detraining The mean arterial pressure is defines as the average blood pressure throughout the cardiac cycle average of the systolic and diastolic blood pressures average systolic blood pressure during exericse average of blood pressure and heart rate - ANS-average blood pressure throughout the cardiac cycle The medium-sized training cycle that lasts two to six weeks in duration is referred to as a
- block of training
- macrocycle
- microcycle
- mesocycle a. 2 and 3 only b. 1 and 4 only
c. 1, 2, and 4 only d. 3 and 4 only - ANS-b. 1 and 4 only block of training and mesocycle The primary macronutrient that is addressed in the precompetition meal is fat carbohydrate protein vitamin - ANS-carbohydrate The primary movement during the second pull phase of the power clean exercise is hip flexion hip extension knee flexion dorsiflexion - ANS-hip extension The rotator cuff muscles act as stabilizers to the shoulder joint. During the maturation- remodeling phase of rotator cuff (supraspinatus muscle) tendinitis rehabilitation of a basketball player, what exercise repetition range is MOST appropriate for improving the muscular endurance of the rotator cuff muscles? 3- 5- 8- 12-20 - ANS-12- The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered? increase frequency to improve muscular endurance do not change frequency and add plyometrics decrease frequency to allow increased sport skill practice design a split routine with 3 days on and one day off - ANS-decrease frequency to allow increased sport skill practice The strength and conditioning professional's knowledge and skill development includes competencies in all of the following EXCEPT exercise and sport science administration and management finance and appraisal teaching and coaching - ANS-finance and appraisal
predesign, design, construction, preoperation - ANS-predesign, design, construction, preoperation What is the recommended coach-to-participant ratio during peak weight room usage time in a collegiate setting? 1: 1: 1: 1:25 - ANS-1: What is the recommended minimum distance between the floor and the bottom of the mirrors on the walls? 16" 18" 20" 22" - ANS-20" What type of resistance training workout promotes the highest growth hormone increases following the exercise session? a. 30s rest, high volume, 3 sets b. 30s rest, low volume, 1 set c. 3 min rest, high volume, 1 set d. 3 min rest, low volume, 3 sets - ANS-a. 30s rest, high volume, 3 sets When an eating disorder is suspected, the strength and conditioning professional should monitor the athlete's dietary food intake require frequent weigh-ins encourage further assessment by an eating disorder specialist provide nutritional information - ANS-encourage further assessment by an eating disorder specialist When compiling results from the volleyball team's vertical jump testing, the strength and conditioning professional notices that most scores are similar, but there are three scores that are much higher than the rest. Which of the following measures of central tendency is more appropriate for this group? mean median mode variance - ANS-median
When measuring maximal strength of a soccer player, which of the following could potentially adversely affect the test-retest reliability of the results?
- using multiple tests
- retesting at a different time of day
- an athlete's inexperience with tested exercise
- using established testing protocol a. 1 and 3 b. 1 and 4 c. 1, 2, and 3 d. 1, 3, and 4 - ANS-1, 2, and 3: using multiple tests, retesting at a different time of day, an athletes inexperience with tested exercise When one is performing a box-to-box plyometric drop jump, in order to generate sufficient force in a limited amount of time (<200 ms), which muscle fibers are bypassed through the principle of selective recruitment? I IIa IIx IIc - ANS-I When relating the season terminology to periodization periods, which season corresponds to the preparatory period of training? in-season preseason off-season postseason - ANS-off-season When stimulated during PNF stretching, Golgi tendon organs allow the relaxation of the stretched muscle by contracting the reciprocal muscle reciprocal muscle by contracting the stretched muscle reciprocal muscle by its own contraction stretched muscle by its own contraction - ANS-stretched muscle by its own contraction When throwing a baseball, an athlete's arm is rapidly stretched just before throwing the ball. Which of the following structures detects and responds to that stretch by reflexively increasing muscle activity? golgi tendon organ muscle spindle extrafusal muscle pacinian corpuscle - ANS-muscle spindle
ATP - ANS-ATP
Which of the following energy systems produces ATP at the quickest rate? phosphagen aerobic glycolysis fat oxidation fast glycolysis - ANS-phosphagen Which of the following exercises requires a spotter? lat pulldown wrist curl power clean step-up - ANS-step-up Which of the following grips should be used during the deadlift exercise?
- overhand
- closed
- open
- alternated a. 1 and 3 only b. 2 and 4 only c. 1, 2, and 4 only d. 2, 3, and 4 only - ANS-c. 1, 2, and 4 only overhand, closed, alternated Which of the following hormones enhance(s) muscle tissue growth?
- growth hormone
- cortisol
- IGF-
- progesterone a. 1 and 3 only b. 2 and 4 only c. 1, 2, and 3 only d. 2, 3, and 4 only - ANS-a. 1 and 3 only Which of the following hormones has the greatest influence on neural change? growth hormone testosterone cortisol IGF - ANS-testosterone
Which of the following individuals is responsible for allowing an athlete to begin formal involvement in a strength and conditioning program? athletic director athlete's parent or guardian team's certified athletic trainer strength and conditioning professional - ANS-team's certified AT Which of the following is a non-temperature-related effect of a warm up? enhanced neural function disruption of transient connective tissue bonds elevation of baseline oxygen consumption increase in muscle temperature - ANS-elevation of baseline oxygen consumption Which of the following is a rationale for using variable-resistance training methods? to accommodate the changing mechanical advantages associated with constant-loaded exercises to minimize force application throughout the full ROM to increase the time spent decelerating during a lifting motion to keep the applied resistance constant during changes in joint angle - ANS-to accommodate the changing mechanical advantages associated with constant-loaded exercises Which of the following is a reason for a trial of the T-test to be disqualified? touching the base of cone D shuffling from cone C to cone D crossing the feet from cone B to cone C running forward from cone A to cone B - ANS-crossing the feet from cone B to cone C Which of the following is a recommendation for lowering undesirably high levels of blood lipids? reduce complex CHO intake limit saturated fatty acid intake to 30% of total calories consume a minimum of 500mg of dietary cholesterol per day replace saturated fatty acids with monounsaturated or polyunsaturated fatty acids - ANS-replace saturated fatty acids with monounsaturated or polyunsaturated fatty acids Which of the following is characteristic of anorexia nervosa? normal body weight very low dietary intake
Which of the following is NOT typically the result of overuse? stress fracture grade 3 joint sprain tendinitis microtraumatic injury - ANS-grade 3 joint sprain Which of the following is the BEST reason for aerobic endurance athletes to avoid erythropoietin use? hematocrit and hemoglobin levels may decrease may cause unregulated increase in RBC production resistance to infectious disease may be impaired may reduce ability of blood to carry oxygen - ANS-may cause unregulared increase in RBC production Which of the following is the correct foot pattern in the step-up exercise? a. step up left foot, step up right foot, step down left foot, step down right foot b. step up right foot, step up left foot, step down left foot, step down right foot c. step up left foot, step down left foot, step up right foot, step down right foot d. step up right foot, step up left foot, step down right foot, step down left foot - ANS-b. step up right foot, step up left foot, step down left foot, step down right foot Which of the following is the definition of power? mass x acceleration force x distance force x velocity torque x time - ANS-force x velocity Which of the following is the method most commonly used to assign and regulate exercise intensity? oxygen consumption heart rate RPE race pace - ANS-heart rate Which of the following makes the GREATEST contribution to total energy expenditure? resting metabolic rate physical activity energy expenditure thermic effect of food resting blood sugar levels - ANS-resting metabolic rate
Which of the following occurs during the QRS complex of a typical ECG?
- depolarization of the atrium
- repolarization of the atrium
- repolarization of the ventricle
- depolarization of the ventricle a. 1 and 3 only b. 2 and 4 only c. 1, 2, and 3 only d. 2, 3, and 4 only - ANS-b. 2 and 4 only Which of the following performance or physiological characteristics is NOT usually observed in a state of nonfunctional overreaching (NFOR) within athlete populations? stagnation and a decrease in performance hormonal disturbances sleep disturbances increased levels of fatigue - ANS-sleep disturbances Which of the following performance-enhancing substances is most likely to increase LBM? anabolic steroids arginine ephedrine Beta-alanine - ANS-anabolic steroids Which of the following phases is (are) commonly used to vary workouts during the preparatory period?
- hypertrophy
- cardiovascular
- basic strength
- supercompensation a. 1 and 3 only b. 2 and 4 only c. 1, 2, and 3 only d. 2, 3, and 4 only - ANS-a. 1 and 3 only hypertrophy and basic strength Which of the following protein sources does not contain all essential amino acids in appreciable quantities? poultry eggs lentils beef - ANS-lentils
