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level: Final Exam

Questions and Answers List

level questions: Final Exam

Question	Answer
Which of the following is the definition of power	force * velocity
The human muscle lever involved in the tricep extension exercise is what type	first class lever
How often should you train an athlete per week during postseason (active rest)	0-3
A 6 repetition maximum (6RM) would typically correspond with what percentage of 1 RM	85%
Correct exercise order	power, strength , muscular endurance
Which has the greatest potential to increase muscular strength	5 sets of 5 repetitions
A volleyball player is in preseason and currently doing resistance training 4/wk which of the following is appropriate when moving to in season	decrease to 1-3 times a wk
What 1 rm % is 12 rm	67%
You should consistently train an athlete beyond 15 reps per set to maximize muscular endurance	false
two most effective strategies to reduce risk of over training	periodization and tapering
timeline of oveertraining continuum	acute fatigue, functional overreaching, nonfunctional overreaching, OTS
In general adaptation syndrome theory, which phase is training stimulus recognized and performance decreases due to fatigue	alarm
An athlete is performing rec activities with no resistance training, what training period?	second transition
Linear periodization involves frequent manipulation of volume and intensity (T or F)	False
Peak strength rest period	5 min
needs analysis for any athlete sport except	choice of sport specific drills
The main law of training	Adaptation
Only using progressive overload will eventually lead to accommodation (T or F)	True
Using a world champion cross country training program for an elite cross country athlete is a wise choice (T or F)	False
For the shoulder press, how many reps can be done at 90% 1 RM	4
best periodization type and training level	Undulating/advanced
primary emphasis of preparatory period	establish base level of conditioning
second transition period for soccer players	low-intensity rec exercise
which of the following is the proper progression of phases within a periodized plan (5)	General prep, specific prep, first transition, comp, active rest
P90x overuses which training principle	variation
All are acute program variables except	training status
using a 3:1 volume load paradigm would be an example of...?	Summated microcycles
fake periodization	Stimulus-fatigue-stimulus-preparedness theory (longest answer)
another term for involution	detraining
When the magnitude of training overload is at a neutral level, fitness is maintained (T or F)	True
use of weight belt would be best in which exercise	front squat
most important characteristic of tests used during testing	validity
what will be improved if same strength and conditioning evaluates athletes BMI at different times	Reliability
Order of tests (7)	NAMSLFA Non Fatiguing, Agility, Max strength/power, Sprints, Local Muscle Endurance, Fatiguing anaerobic, Aerobic Capacity
minimum rest period between trials of same test that are well under athlete's max	2 min
Stronger individuals display bilateral ____ whereas weaker individuals display bilateral_____	Facilitation Deficit
Kettlebells can improve CV fitness but not as much as aerobic (T or F)	True
All exercises should have a spotter except	Traditional dead lift
Exercise on unstable surface does everything except:	Need to perform other exercises decreases
example of muscular power test	1 RM power clean
anaerobic capacity test	300 yd shuttle
How long should heat acclimitization be	7 days
90 % humidity at or below what temp is exercising still acceptable	80
another term for mobility	dynamic flexibility
advantage of valsalva maneuver	proper vertebral alignment
you should (inhale/exhale)______ during eccentric, and _____ during concentric	Inhale exhale
Main reason for testing athletes	goal setting
best exercise to train anatomical core musclulature	traditional deadlift
how long should general warm up be	5-10 min
How long should specific warm up be	10-20 min
passive stretch with agonist contraction should be held for ____ after isometric hold	30 sec
What best trains trapezius muscles	standing push jerk
what part of RAMP increases effectiveness of subsequent activity	potentiate
With PNF stretching, autogenic inhibition is caused by _____ where as reciprocal inhibition is caused by______	Golgi tendon Muscle spindle
which inter-repetition rest allow for greatest maintenance of power output, fatigue resistance, and technique when performing the power clean exercise over multiple sets?	20 sec
which percentage of 1 RM is 10 reps	75%
Best pair of neuromuscular characteristics that should be trained with appropriate training status	Single set
How often should you train an athlete in season	1-3
80% 1 RM is how many reps	8
mechanical component primarily responsible for producing muscle force	Contractile component
Because amortization phase increases as training intensity increases there is a point of diminishing returns (T or F)	True
Intermediate athlete plyometric volume	100-120
Best combination of plyometrics and resistance training in the same session	low intensity upper body RT with High intensity lower body Plyo
max depth jump for male football player who weighs 250 lbs	18 in
elite 100 m sprinters hit max velocity at what point?	45-55m
30m-30m-30m ins and outs train which phase of sprinting	sustaining max velocity
primary method of developing speed	proper sprinting technique
proper work:rest ration for 200m sprinter who completes sprints in around 25 secs	1:3-1:5
for max strength gains, what % 1 RM is required for untrained and trained individuals?	60% 80%