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exercise program design > midterm > Flashcards

midterm Flashcards

1
Q

which of the following volumes has the most potential to increase muscular POWER strength the MOST
a. 5 sets of 5 repetitions
b. 1 set of 5 repetitions
c. 5 sets of 15 repetitions
d. 1 set of 15 repetitions

A

a

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2
Q

a female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal?
a. 30 sec
b. 45 sec
c. 1.5 min
d. 3 min

A

a

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3
Q

Following resistance training, augmented neural drive to the working musculature is the result of:
a. increased agonist muscle recruitment
b. muscle hypertrophy
c. greater synchronization
d. All of the above

A

d

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4
Q

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?
a. type I
b. type IIa
c. type IIb
d. type III

A

c

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5
Q

Which of the following is a temperature-related effect of a well-designed warm-up?
a. enhanced neural function
b. postactivation potentiation
c. decrease blood flow to muscles
d. elevated baseline oxygen consumption

A

a

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6
Q

Which of the following describes muscle and connective tissue elasticity?
a. the ability of a muscle to stretch
b. ability to return to original resting length after a passive stretch
c. tendency to gain GTOs from a ballistic stretch
d. the tendency to assume a new and greater length after a passive stretch

A

b

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7
Q

Which of the following is an example of a low-speed muscular strength test?
a. power clean 1RM
b. bench press 1RM
c. vertical jump
d. Wingate anaerobic test

A

b

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8
Q

Anthropometry generally includes measurements of all of the following EXCEPT
a. height
b. weight
c. body girths
d. BMI

A

d

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9
Q

Which of the following is a valid test of local muscular endurance for a well-trained athlete?
a. push up
b. Wingate anaerobic
c. star excursion balance
d. yoyo intermittent recovery

A

a

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10
Q

Which of the following is a NORMAL Blood Pressure Response to Exercise?
a. Diastolic increases 10+2 mm Hg per Metabolic Equivalent (MET) while Systolic remains steady or change very little (±10 mm Hg) with an increase in workload
b. Systolic and Diastolic increases 10+2 mm Hg per Metabolic Equivalent (MET)
c. Systolic increases 10+2 mm Hg per Metabolic Equivalent (MET) while Diastolic remains steady or change very little (±10 mm Hg) with an increase in workload
d. Systolic and Diastolic remains steady or change very little (±10 mm Hg) with an increase in workload

A

c

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11
Q

Frequency of an exercise program can be defined as:
a. How hard an individual is working.
b. How often an individual or groups have training sessions in a specific time period.
c. The duration of each training session
d. The total amount of training load

A

b

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12
Q

When performing a Pre-Exercise Screening for a Moderate-risk individual who wants to take part in a vigorous exercise routine, what needs to be accomplished FIRST?
a. Submaximal or maximal testing; no physician present,
b. No physician present for Submaximal testing; physician present for maximal testing.
c. Physician supervision recommended for maximal exercise testing
d. This individual should not partake in any form of exercise

A

c

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13
Q

Which of the following responses are NORMAL to exercise but needs CAUTION?
a. Delayed Onset Muscle Soreness (DOMS)
b. Ataxia and Nausea
c. Cool, Clammy Skin
d. Chest/Jaw/Upper Back Pain with numbness/tingling down arm and SO

A

a

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14
Q

How do we measure INTENSITY of an exercise?
a. Metabolic Equivalents (METS)
b. Borg Rating of Perceived Exertion Scale (RPE)
c. Target heart rate: Percent of maximum heart rate (HR max) or Karvonen Formula/Heart Rate Reserve (HRR)
d. All of the above

A

d

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15
Q

Which heart/pulse rate is considered TACHYCARDIA?
a. 117
b. 88
c. 68
d. 56

A

a

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16
Q

Which of the following are the components of the RAMP protocol?
a. raise, antagonist, mobilize, proprioception
b. regulate, activate, motivate, potentiate
c. raise, activate, mobilize, potentiate
d. regulate, antagonist, motivate, proprioception

A

c

17
Q

Which of the following describes a Golgi tendon organ?
a. sensitive to increases in muscular tension from the muscle tendon
b. monitors changes in muscle length from the muscle
c. runs parallel to extrafusal muscle fibers
d. located within intrafusal muscle fibers

A

a

18
Q

An athlete is performing repeated walking knee lift stretches. Which of the following is the best definition of the type of stretching being completed?
a. passive stretching
b. dynamic stretching
c. ballistic stretching
d. PNF stretching

A

b

19
Q

Regarding age and sex of individuals, which of the following is true?
a. Males tend to be more flexible than females.
b. Older people tend to be more flexible than younger people.
c. Flexibility between older men and women is due to structural and anatomical differences.
d. Fibrous connective tissue replaces degenerating muscle fibers in older people.

A

d

20
Q

Which of the following describes the difference between dynamic ROM and static ROM?
a. Dynamic ROM is greater than static ROM
b. Static ROM is greater than dynamic ROM.
c. Static ROM requires voluntary muscle activity but dynamic ROM does not.
d. Dynamic ROM requires involuntary muscle activity but static ROM does not.

A

a

21
Q

Which of the following are primary neural adaptations to anaerobic training?
a. decreased firing rates and alterations to selective recruitment
b. increased neural drive and reductions in inhibitory mechanisms
c. decreased neuromuscular junction size and increased firing rates
d. lowered EMG at maximal force output and decreased reflex potentiation

A

b

22
Q

_______________ is the enlargement of muscle fiber cross-sectional area, and _______________ is the increase in the number of muscle fibers via longitudinal fiber splitting.
a. Muscle density; hypoplasia
b. Hypertrophy; hyperplasia
c. Hypertrophy; muscle density
d. Hyperplasia; hypoplasia

A

b

23
Q

Which of the following is an adaptation in tendons from high-intensity anaerobic training?
a. decreased collagen fibril diameter
b. increased packing density of collagen fibrils
c. increased capillary density
d. decreased number of collagen fibrils

A

c

24
Q

When developing a resistance training program, which of the following program design variables should be addressed first?
a. needs analysis
b. exercise order
c. exercise selection
d. training frequency

A

a

25
Q

If an athlete’s test result is high on one day and low the next day, which of the following aspects of test quality appears to be compromised?
a. face validity
b. reliability
c. recognized measure of the test
d. criterion-referenced validity

A

b

26
Q

If a coach is planning to schedule testing and it must all be performed on the same day, which is the most ideal sequence for testing?
a. agility, maximum power and strength, sprints, local muscular endurance, anaerobic capacity, aerobic capacity, nonfatiguing

b. aerobic capacity, anaerobic capacity, local muscular endurance, sprints, maximum power and strength, agility, nonfatiguing

c. maximum power and strength, agility, sprints, aerobic capacity, local muscular endurance, nonfatiguing, anaerobic capacity

d. nonfatiguing, agility, maximum power and strength, sprints, local muscular endurance, anaerobic capacity, aerobic capacity

A

d

27
Q

One scorer for a group testing allowed a partial last repetition to count toward an athlete’s total score on the pull-up test, while another scorer did not count that repetition. This difference between scorers is related to which of the following?
a. intrasubject variability
b. intrarater variability
c. interrater reliability
d. test-retest reliability

A

c

28
Q

Which of the following combination of tests would be most relevant for an American football wide receiver? (Wide receiver runs and catches the ball from the quarterback)
a. bench press and 10-yard (9 m) sprint
b. vertical jump and horizontal-long jump
c. bench press and 30- to 100-yard (27-91 m) sprint
d. vertical jump and 30- to 100-yard (27-91 m) sprint

A

d

29
Q

This muscle fiber type has low resistance to fatigue and capillary density but has a fast twitch rate?
a. Type I
b. Type IIA
c. Type IIB
d. Type IIX

A

b

exercise program design (7 decks)

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