(T or F) The results of a testing program should be used to direct young athletes to sports suited for their physiques.
False
Before any testing of an athlete takes place, which of the following need to be completed?
PAQ-Q, Physicians Release if deemed appropriate, & Needs Analysis
In testing athletes who will be compared to one another, it is most important that motivation....
be consistent
(T or F) Using a standardized score, the strength and conditioning specialist can compare improvement on two activities with different scales of measure (verticle jump in inches and 1-RM squat in pounds.
True
(T or F) Asking an athlete to bench press his body weight for as many reps as possible would be an appropriate test for anaerobic energy system of the upper body.
True
Test scales that are based on the results of a peer group individuals are known as
normative scales
The degree to which a test measures what it claims to measure is termed
validity
(Match test Protocol) 1 RM Back Squat
Maximal muscle strength (low speed strength)
(Match test Protocol) 1 RM Power Clean
maximum muscle power (high speed strength)
(Match test Protocol) 300 yard shuttle
anaerobic capacity
(Match test Protocol) T-test
agility
(Match test Protocol) Vertical jump
maximum muscle power (high speed strength
(Match test Protocol) 1.5 mile run
aerobic capacity
(Match test Protocol) Girth measurement
Anthropometry
(Match test Protocol) Skinfold Measurement
Body Composition
(Match test Protocol) Push up
local muscle endurance
(Match test Protocol) 40 yard sprint
speed
(Match test Protocol) Sit and reach
flexibility
(Match test Protocol) Curl up
local muscle endurance
a measure of consistency or repeatability of a test
reliability
the degree to which a test measures what it is supposed to measure
validity
the appearance to the testee that the test measures what it is supposed to measure
face validity
an assessment that the test covers all areas of the ability being tested in appropriate proportions
content validity
the degree to which the scores of different testers agree
interrater reliability
the lack of consistent scores given by a given tester
intrarater variability
the extend to which the test scores are associated with another measure of the same ability
criterion referenced validity
number the following tests in order they should be given if testing had to occur on the same day:
vertical jump
1 minute sit-up test
resting HR, BP, height, & weight
1 RM bench press
1.5 mile run
sit and reach test
body composition
1. resting HR, BP, height, & weight
2. body composition
3. sit and reach test
4. vertical jump
5. 1 RM bench press
6. 1 minutes sit-up test
7. 1.5 mile run
Multiple people timing a 100-m dash give the same time. This is an example of test...
reliability
What are three tests of high speed strength (power)
Vertical Jump, 1 RM Power Clean, Margaria-Kalamen Stair test
(T or F) Using a standardized score, the strength and conditioning specialist can compare improvement on two activities with different scales of measure (verticle jump in inches and 1-RM squat in pounds.
True
the degree to which a test measures what it claims to measure is termed...
Validity
(T or F) The results of a testing program should be used to direct young athletes to sports suited for their physiques
False
(T or F) Asking an athlete to bench press his body weight for as many reps as possible would be an appropriate test for anaerobic energy system of the upper body.
True
In a group of performance scores, which of the following would represent the average score?
Mean
when performing static stretches, athletes should hold the stretch in position that produces...
mild discomfort
The text states that a generally accepted duration for a static stretch is...
15-30 seconds
a general recommendation for breathing during a lift would be...
exhale during the most stressful phase of the lift
a spotters primary responsibility should always be...
the protect the safety of the lifter
Dynamic stretching is MOST similar to which of the following?
specific warm-up
Which is most true about spotting during power exercises?
No spotters are used for power exercises
Which proprioceptor is rarely activated during slow controlled or static stretches?
muscle spindle
Which of the following is true of the "valsalva maneuver"?
It can provide support of the vertebral column during heavy structural lifts
(T or F) It is recommended to wear a lifting belt during all resistance training exercises
False
(T or F) During supine or seated dumbell exercises, it is most appropriate to spot an athlete under their elbows.
False
When spotting on the bench press, it is most appropriate for the spotter to use a(n)________grip.
alternating
What three things must a spotter know before the lift begins?
1. does the lifter expect a lift-off?
2. how many reps does the lifter intend to complete?
3. Does the lifter intend to complete any forced reps?
List joint types in order of flexibility
Ball- and -socket
Ellipsoidal
Hinge
Three things that limit ROM
1. inactivity
2. muscles becomes so large during a hypertrophy program
3. continued training with partial repetitions.
According to our text, which method of stretching would be preferred before athletic competition?
dynamic
There is clear evidence that each of the following are benefits of a well designed warm-up
Increased core temperature
Increased muscle temperature
Increased blood flow
NOT (reduced muscle injury)
(T or F)Even low intensity plyometrics are contraindicated for adolescents
False
All of the following are considered specific warm-ups for plyometric exercises
Lunging
skipping
marching
Athletes must be able to complete 5 reps of ____% BW in < 5 secs for either the squat or bench press before beginning a plyometric program.
60
plyometric volume is measured by...
either contacts or distance
what is the typical recovery time guideline for setting plyometric frequency?
48-72 hours
(T or F) The minimal standard for beginning a upper body plymetric training program for a 200 lb male is being able to bench press 300 lbs.
True
phases of the stretch-shortening cycle include...
Amortization
eccentric
concentric
(T or F) Generally it is recommended to complete plyometric exercises and resistance training exercises for the same body area on the same day.
False
Which of the following is a primary component of the neurophysiologic model of Plyometric Exercise?
Muscle spindles
(T or F) When considering progression in plyometric programming, as intensity increases volume decreases.
True
Which important component of the "Evaluation of the Sport" was overlooked in the text?
Metabolic analysis
Performing a squat, leg press, and leg extension in rapid succession in a hypetrophy program is referred to as
Compound set
Which is not one of the foundational principles of resistance exercise programming?
Intensity
During which sport phase should the most time dedicated to strength and conditioning
off-season
(Type of exercise) Assistance exercise
single joint exercise
(Type of exercise) Core exercise
multi-joint exsercise
(Type of exercise) structural exercise
Multi-joint exercise that loads the spine
(Type of exercise) power exercise
multi-joint that loads the spine and is performed explosively
which of the following exercises should be performed first in an athlete's strength and conditioning program?
hang clean
Overload refers to assigning an exercise_______which exceeds that which the athlete is accustomed to.
Stimulus
which of the following is most influential in determining a sprinter's maximal velocity?
Stride frequency
The ability to maintain maximal velocity for longer than 6 seconds is referred to as which type of endurance?
speed
When preparing athletes for speed training the warm-up should include...
static, dynamic, and ballistic stretches
Sprinting up stairs or pulling a sled are________methods of speed and agility training.
secondary
During the ground support phase of linear sprinting, which muscles are responsible for storing and recovering elastic energy?
gastrocnemius and quadriceps
Which is NOT one of the 5 areas of technical importance for speed training?
deceleration
For injury prevention reasons, the hamstring to quadruceps ratio (as assessed by the leg curl and leg extension) should be greater than or equal to ________ .
60-80%
Which is not one of the foundational principles of resistance exercise programming?
intensity
Which of the following exercises should be performed first in an athlete's strength and conditioning program?
hang clean
Performing a squat, leg press, and leg extension in rapid succession in a hypertrophy program is refered to as a ___________.
compound set
Overload refers to assigning an exercise _____________ which excedes that which the athlete is accustomed to.
stimulus
During which sport phase should the most time dedicated to strength and conditioning
off-season
(T or F) Power exercises should be performed at or near RM loads
False
Which component of the "Evaluation of the sport" was overlooked in the text?
metabolic analysis
(T or F) as a general rule, training volume goes up, training frequency should go down
True
Calculate the volume-load for an athlete who performes 5 sets of 5 reps of cleans with 100 lbs. The bar travels 1.5 meters during the lift.
2500 lb
rest period for strength training
2-5 min
rest period for power training
2-5 min
rest period for hypertrophy training
30-90 sec
rest period for muscular endurance training
30 sec or less
The amount of weight an athlete is assigned to lift in a set as a % of 1RM is most correctly referred to as _______ .
load
assistance exercise is what type of exercise
single joint
core exercise is what type of exercise
multi-joint
structural exercise is what type of exercise
multi-joint exercise that loads the spine
power exercise is what type of exercise
multi-joint exercise that loads the spine and is performed explosively
how many reps should you do for strength training?
< or = to 6
how many reps should you do for single effort power?
1-2
how many reps should you do for multi-effort power?
3-5
how many reps should you do for hypertrophy training?
6-12
how many reps should you do for muscle endurance training?
> or = to 12