FINAL

Question 1

What is required with a barbell squat, barbell bench press, and barbell incline press?

Answer 1

A spotter

Question 2

What is the role of the spotter?

Answer 2

Helping another person to lift the bar from the rack
Return the bar to the rack
Identify potential equipment probleems

Question 3

T?F: utilizing or adapting a piece of equipment for a different use than it was purposed could result in injury, an increase in liability, and the potential for having an equipment manufacturer void its warranty.

Answer 3

True

Question 4

What is the number of spotters dependent on?

Answer 4

a. load being lifted

b. ability of the spotter(s)

Question 5

Should there be a spotter when performing Olympic lifts?

Answer 5

No, everyone should stand clear and the lifter should drop the bar

Question 6

Is it necessary for high school students to understand and appreciate the potential risks and benefits with strength training, all weight room policies and emergency evacuation before participating in strength-training program?

Answer 6

Yes, in order to ensure safety and minimize liability

Question 7

What type of grip should be used by the spotter when the parbell bench press exrcise is being performed?

Answer 7

An alternated and closed grip

It is the most secure and strongest grip

Question 8

Why are the “behind neck pulldown” and “behind neck press” contraindicated?

Answer 8

require a high degree of external shoulder rotation

increase the risk of rotator cuff injury

Question 9

What type of grip is most likely to cause injury while performing the bench press exercise?

Answer 9

thumbless (open) grip

Question 10

When is a weightt lifting belt necessary?

Answer 10

Only during near max and max lifts that directly stress the back

Question 11

What movements are necessary to minimize the risk of injury when lifting a bar from the floor?

Answer 11

Flex knees and hips
Keep the bar close to the body
Maintain the normal lordotic arch in back

Question 12

What phase of the lift do you inhale and exhale?

Answer 12

Inhale - eccentric phase

Exhale - concentric

Question 13

What is the proper foot placement for the back squat exercise?

Answer 13

It is to place the feet b/w hip and shoulder width apart with toes angled outward

Question 14

When performing the back squat, how many steps should be taken after removing the bar from the rack?

Answer 14

1-2 steps backwards

Question 15

Reps and load for a HS CX runner focusing on muscular endurance?

Answer 15

load is 12

Question 16

HS VB wants to increase VJ. What is a strength exercise to improve performance?

Answer 16

Power clean

Question 17

What is a mesocycle?

Answer 17

a period of 1-6 months

Question 18

The manipulation of program design, variables of volume, intensity and exercise selection in order to maximize adaptations over the course of an annual training plan best describes what?

Answer 18

Periodization

Question 19

How many hours are required for full muscle recovery following a hard total-body strength training workout?

Answer 19

72 hrs

Question 20

How do you determine the right time to increase the training load?

Answer 20

2-for-2 rule

2 or more reps over the assigned rep goal in the last set for 2 consecutive workouts

Question 21

What is the recommended training volume during a hypertrophy phase?

Answer 21

6 exercises
3x10 reps
70% of 1RM
90 sec rest

Question 22

What training phase requires the greatest training volume?

Answer 22

the hypertrophy training phase

Question 23

What is the load/rep scheme when training for absolute strength?

Answer 23

Heavier loads

Fewer reps

Question 24

How long should rest be between sets when training for muscular endurance?

Answer 24

Short

Question 25

What is the percentage of 1RM needed for an exercise intensity of 10RM?

Answer 25

75%

Question 26

What is the focus for a 14 yr old athlete that wants to start strength training?

Answer 26

single sets 10-15 reps proper technique

Question 27

What is the appropriate exercise sequence for an experienced 15 yr old who needs to develop body power?

Answer 27

``` Power clean Squat Bench press Lat pulldown Bicep curl ```

Question 28

What is the best sequence for a 15 yr old student w/ no prior experience

Answer 28

2-3 nonconsecutive days/week

Question 29

What is the best formula for calculating exercise volume?

Answer 29

reps*set*loads*training frequency

Question 30

What is the proper 3 day training mode?

Answer 30

Monday=heavy Wednesday=light Friday=medium

Question 31

What is the best feedback for reinforcing a student's strength training?

Answer 31

Positive reinforcement | Specific information feedback

Question 32

What is important to remember when setting goals?

Answer 32

Challenging but attainable

Question 33

What is an example of positive reinforcement?

Answer 33

Place on the wall the names of students who can properly perform the back squat exercise

Question 34

How should you define success?

Answer 34

Meeting personal goals | Emphasize task-oriented goals

Question 35

What is the best way to to estimate muscle endurance in the quads?

Answer 35

15RM squat test

Question 36

What is the best test for assessing a high school basketball player's power?

Answer 36

Vertical Jump Test

Question 37

What testing is recommended when working with untrained/injured individuals?

Answer 37

multiple rep test

Question 38

What can affect the administration of muscle strength testing in school-age youth?

Answer 38

student's experience type of warm-up administrator's experience

Question 39

How is it best to fairly compare high school student's lifting performance?

Answer 39

load lifted / student's body weight to the the 2/3 power

Question 40

How do you define a 10RM?

Answer 40

weight that can be lifted 10 times, but not 11with proper technique

Question 41

What does the 5RM back squat test?

Answer 41

Muscle strength

Question 42

What is the appropriate exercise for an obese 12y/o?

Answer 42

dumbbell incline press

Question 43

What is an optimal training program for managing juvenile obesity?

Answer 43

Deemphasizes intensity | Emphasizes duration

Question 44

What is an advisable strategy when developing a youth strength program?

Answer 44

Underestimate abilities | increase load/difficulty to match demonstrated abilities

Question 45

What is an example of a plyometric exercise?

Answer 45

single-leg hop

Question 46

What is an example of an intense plyometric exercise?

Answer 46

deep jump

Question 47

How should students be divided in a strength training class?

Answer 47

Physical size | Apparent physical maturity

Question 48

Define strength training.

Answer 48

Any mode of training that requires the muscles work against a force

Question 49

what is weightlifting?

Answer 49

A competitive sport that involves the clean and jerk, and snatch

Question 50

What's the best definition of power?

Answer 50

work / time

Question 51

How does the textbook define strength?

Answer 51

maximal force that a muscle, or group of muscles, can generate at a specified velocity

Question 52

Define negligence.

Answer 52

failure to act as a reasonable and prudent person would under similar circumstances

Question 53

What should the primary goal of a high school strength program be?

Answer 53

Promote lifelong interest in physical activity | Promote regular participation in safe and enjoyable fitness activities

Question 54

What is a good source for a practitioner?

Answer 54

NSCA's Strength and Conditioning Journal

Question 55

Who is the "world-wide authority" on strength and conditioning?

Answer 55

The National Strength and Conditioning Association (NSCA)

Question 56

What are well-documented health benefits of a well-designed strength training program?

Answer 56

Reduced resting BP Increased bone mineral density Increased resting metabolic rate

Question 57

What are the health benefits a 16 y/o female can experience after participating in a progressive, well-designed strength program for a year?

Answer 57

Increased bone mineral density Improved blood lipid profile Increased resistance to sports-related injuries

Question 58

Does strength training cause bone damage to children?

Answer 58

No it does not

Question 59

What is the reason women will not develop big, bulky muscles?

Answer 59

Not having enough testosterone

Question 60

How an people of all ages increase strength?

Answer 60

A well-designed resistance training program

Question 61

What is a concern associated with youth strength training?

Answer 61

Damage to the epiphyseal plates

Question 62

How do you determine when children can start a strength training program?

Answer 62

Emotional maturity to accept and follow directions

Question 63

What is the intensity and rep count for a 17 y/o male who goal is muscle hypertrophy?

Answer 63

6-12 reps | 67-85% of 1RM

Question 64

How many hours of sleep should a youth in strength training get a night?

Answer 64

8-9 hours

Question 65

How many kg of protein should an individual get that participating in strength training?

Answer 65

1.4-1.8kg/BW/day

Question 66

How should water intake be regulated?

Answer 66

Sweat rate

Question 67

What athletes are vulnerable to dehydration?

Answer 67

football player in full gear overweight freshman who is new to fitness CX runner recovering from food illness (vomiting)

Question 68

What is the common cause of overuse injuries?

Answer 68

Program design | Training errors

Question 69

When is static stretching recommended?

Answer 69

cool-down

Question 70

What stretching technique decreases muscle spindle stimulation?

Answer 70

static stretching

Question 71

What stretching technique best mimics sports-specific movements?

Answer 71

dynamic stretch

Question 72

what does current research suggest about prolonged static stretching?

Answer 72

decreases jump height

Question 73

What is the proper prep foe get athletes physically ready for competition?

Answer 73

general warmup - 5-10 min - low intensity specific dynamic warm-up progresses to sport specific movements

Question 74

What does downhill running emphasize?

Answer 74

eccentric loading on the quads

Question 75

Define sport specific exercise.

Answer 75

conditioning exercises that closely resemble the sport be3ing training that may contribute to increased transfer for sport performance

Question 76

What should children intro the strength programs emphasize?

Answer 76

higher reps | moderate resistance

Question 77

What are neuromuscular adaptations responsible for?

Answer 77

Training-induced strength gains in a 10 y/o following 3 months of progressive strength training

Question 78

What energy system does a typical training workout emphasize?

Answer 78

anaerobic

Question 79

What energy system generates an immediate burst for a 10yd sprint?

Answer 79

ATP-PC

Question 80

What exercises involve 2+ joint actions or 2+ major muscle groups?

Answer 80

Compound Core Strength exercises

Question 81

What do women possess less of when compared to men?

Answer 81

Absolute strength

Question 82

What is the agonist muscle?

Answer 82

the primary mover

Question 83

What muscle fiber is beneficial for a high school CX runner?

Answer 83

Type I

Question 84

Describe overtraining.

Answer 84

Inappropriate increase in the intensity and/or volume of training- general fatigue, mood changes, excessive muscle soreness, decrease in performance

Question 85

Describe a concentric muscle action.

Answer 85

shortening of a muscle because the contractile force is greater than the resistive force

Question 86

Describe eccentric contraction.

Answer 86

lengthening of a muscle because the contractile force is less than thee resistive force