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(Points: 2) large increases in muscle size are unlikely although strength can be imporved. Careful supervision is required since injuries are more likely to occur. Weight training should involve one set, a low number of repetitions and heavy weight. Boys and girls need some type of stength training to improve shoulder and arm strength. 2. The recommendation by most authorities, including the American College of Sports Medicine guidelines, for resistance training for young preadolescnets is that training should occur no more than______days per week? (Points: 2) 1 2 3 4 3. The "rule" of the "thumb" recommendation for the safe wieght loss of growing athletes is to lose no more than _____to_____pounds weekly? (Points: 2) 2-3 4-5 6-7 8-9 4. Plyometric training is not recommended for young prepubescent athletes or thouse of any age who cannot leg press at least_____times their weight. (Points: 2) 1 to 1.5 2 to 2.5 3 to 3.5 4 to 4.5 5. Bioenergetics is the study of energy flow through a living system. (Points: 2) True False 6. The main type of muscle fiber used during a 60-meter dash is _____muscle fiber? (Points: 2) fast twitch 11b fast twitch 1a slow twitch type Ib
slow twitch 1 7. The elements of a muscle that contract (shorten).50 50. muscle is composed of approximately_____percent protein and _____percent water? (Points: 2) 22.20 26. In executing the standing triple jump. The golgi tendon organ responds to increased tension after_____to_____seconds? (Points: 2) 6.70 50.10 16.40 9.70 42.30 36. The predominance of one type of muscle fiber over another in the human body is mainly caused by? (Points: 2) age conditioning program gender heredity 10.70 1. relax and elongate are called? (Points: 2) actin myofibrils myosin titin 11. the athlete begins the test with a ______take-off: (Points: 2) running one-foot running two-foot . Which of the following statements about muscle fiber types and training is correct? (Points: 2) slow twitch red bibers can be changed into fast twitch white fibers? Intermediate type c fibers can develop either the characteristics of fast twitch of fast twitch or slow twitch fiber with training? Strength and power training develop slow twitch fibers? It is not possible to train a specific fiber type? 8.
a muscle imbalance is considered significant if . Which of the following speed test is commonly used in baseball? (Points: 2) 40-yard dash 60-yard dash 80-yard dash 100-yard dash 6. a college male athlete should exceed? (Points: 2) 22' 25' 28' 31' 4.5 mile run & standing long jump standing long jump & vertical jump none of the above 5. (Points: 2) 20 24 28 32 3. In comparing the strength of muscle groups in the right and left leg. there should be no mre than a_____second difference amoung the 6-10 trials? (Points: 2) 1/10 3/10 5/10 7/10 7. In the standing triple jump.standing one-foot standing two-foot 2. Commonly used tests to measure an athlete's power are? (Points: 2) vetical jump & 800m run 1. To meet the standard for the NASE repeated sprint test (speed endurance). The minimum standard for an offensive or defensive tackle in the vertical jump on the NFL Combine test is_____inches.
Which of the following stretching techniques are associated with bouncing at the very end of the movement? (Points: 1) Ballistic Dynamic PNF Static .there is a difference of _____pounds or more? (Points: 2) 2-4 5-10 15-20 25-30 8. Which of the following represents the approximate stride rates of champion sprinters? (Points: 2) 3. A general warm-up period of about_____minutes is needed to prepare the body for vigorous exercise? (Points: 1) 10-15 15-20 20-25 25-30 3.5-5.12 5.3 3.5 steps per second 4.0-4.0-3. The amount of so-called essential body fat for men and women needed for normal physiological function is_(men)and_____(women)? (Points: 2) 0.0-5.20 10.0 steps per second 5. The flexibility technique that involves an extreme stretch and lengthy hold is called a? (Points: 1) ballistic stretch dynamic stretch PNF stretch static stretch 2.5 steps per second 9.25 1.5 steps per second 4.
In a typical workout. (Points: 1) 8-12 12-16 16-20 20-24 9. the toe of the lead leg should be approximately_____inches from the starting line. When the intensity of a stretch on a tendon exceeds a critical point. Which of the following statements about proper take-off from a three or four-point stance is incorrect? (Points: 1) The center of gravity should move above the front foot . the opposing muscles are relaxing (antagonists). a reflex occurs to inhibit the muscle contaction. When one set of muscles is contracting (agonists or prime movers). The knee jerk or patella reflex is a classic example of the (Points: 1) golgi tendon jerk inverse myotatic reflex stretch reflex contraction reaction 7. the dynamic stretching session should occur (Points: 1) as the very first thing an athlete does immediately following the general warm-up session at the end of the workout anytime during the workout 8. This protective mechanism is referred to as? (Points: 1) reciprocal enervation specificity the inverses myotatic reflex the stretch reflex 6.4. For most athletes in the starting position for a 40-yard dash. relax the muscle and reduce tension. The grouping of coordinated and opposing agonistic and antagonistic muscles is called? (Points: 1) Gray's Law reciprocal enervation the inverse myotatic reflex the stretch reflex 5.
Which of the following statements concerning the use of the standing start for younger atheltes in soccer and baseball is "INCORRECT"? (Points: 1) Young athletets do not possess enough strength and power for a forceful push-off. Which of the following factors are essential if you are to be successful faking out an opponent on the football field? (Points: 1) Draw the defender into the danger zone within 2-3 yards before making the cut neutralize the defendcer. Errors in improper crouched starts are more likely to result in poor times.12 5. The amount of so-called essential body fat for men and women needed for normal physiological function is_____(men)and _____(women) (Points: 1) 0. 3 3. 11.The front leg is bent at 90 degrees and the rear leg near 135 degrees Both feet should apply pressure to the ground Shoulders should be behind the hands and starting line 10.20 . Young athletes are unaccustomed to a three or four-point take-off and often have not mastered the porper technique. One major advantage of using the 4-point track start in the 40 yard dash test is that (Points: 1) it allows you to move and support more weight forward it is easier to master the form and technique it allows a more forceful push-off the rear foot it allows a more forceful push-off the front foot 12. Even a faulty crouched start is more effective than a standing start. Explosive stopping and cutting in team sports is imporved mainly through (Points: 1) speed-strength training training the neuromuscular system and increasing the firing rate of motor neurons speed endurance training all of the above 13. slowing his movement and altering his center of gravity display your force first and make the defender react to your movement all of the above actions are essential 14.
Which of the following porgrams should receive the major emphasis to imporve an athlete's ability to make repeated short sprints during competition without slowing down due to fatigue? (Points: 1) speed-endurance training speed-strength training sport loading sprint-assisted training 20.25 15. How many repetitions are recommended in a weight training porgram designed to stimulate muscle hypertrophy? (Points: 1) 1-2 2-3 4-5 5-8 or until muscle failure 19. (Points: 1) . An exercise that begins with a maximal eccentric stretch followed by a concentric contraction is called (Points: 1) calisthenics plyometrics isometrics isotonic 16. An athlet who completes three sets of 3-5 repetitions of the bench press using two times his body weight is operating as a level of? (Points: 1) poor average good excellent 18. The primary purpose of strength and power training is to (Points: 1) develop the required force and tissue capacity for your sport get as strong as possible anyway you can develop as much muscular endurance as possible improve quickness 17. Medicine ball throws adn toughening catches are examoles of _____training.10.
Combining sprint-assisted and sprint-resisted (sport loading) training in the same workout is an effective technique called_____training? (Points: 1) combination contrast speed strength . Which of the following are examples of Sport Loading? (Points: 1) parachutes and harnesses weighted sleds and weighted vests uphill and staircase sprinting all of the above 24. Which of the following is "NOT" a sprint-assisted training method? (Points: 1) High speed stationary cycling towing with surgical tubing high speed treadmill sprinting all of the above are sprint-assisted training methods 25. The type of training designed to minimize slowing at the end of a 400-meter sprint is termed_____training. (Points: 1) aerobic speed endurance speed-strength sport loading 22.ballistic plyometric strength training sport loading 21. The proper amount of weight to add to an athlete during sport load training is (Points: 1) the maximum weight the athelte can handle no more than 20 percent of body weight a weight that permits proper spointing form and fast muscle contractions a weight so light that the athelte does not notice its presence on the body 23.
In a practice session. which of the following are the two most important factors to measure in professional basketball players (Points: 1) I-The first and second steps II-The first and second jumps III-the length of each stride IV-The number of steps per second I II & III I & II II & IV 30. Sustained power and quickness is a phrase used in coaching that is also referred to as (Points: 1) acceleration . The most effective method of identifying muscle imbalances in athletes is through the use of the _____test (Points: 1) 1RM (repetitions maximum) 5RM 12RM Maximum repetitions test 29. (Points: 1) 100 75 50 25 27. Gary Vitti. baseball and soccer in imporving speed in short sprints? (Points: 1) very effective moderately slightly effective ineffective 28. basketball. how effective are the typical sport-related drills used in football. According to NBA trainer.stride length 26. a rest period between sets and exercises of 30 seconds results in a recovery of apporximately _____percent of depleted stores. In weight training.
2-3 reps. When performing high speed movements. performed as fast as possible lighter loads (40% of 1RM). few sets and reps. The most important area of conditioning for basketball players is (Points: 1) absolute strength upper body endurance flexibility speed endurance (anaerobic) 32. the rest interval between each repetition should be approximately (Points: 1) less than 30sec less than 1 minute 2-3 minutes 4-6 minutes 35. 5-6 sets. A strength training program designed to increase the neuromuscular component of maximum strength requires training that brings about musclefailure in_____repetitions. (Points: 1) 1-3 4-6 7-9 10-12 34.speed endurance sprint-assisted training sport loading 31. performed as fast as possible heavier loads (90% of 1RM). Evidence now suggests that power (moving a given load as quickly as possible) is best developed through weight training programs that use (Points: 1) lighter loasds (40% of 1RM). To properly train for speed (neuromuscular training) using sprint-assisted training. performed as fast as possible . few sets and repetitions. an athlete should not drop below____percent of their maximum speed (Points: 1) 3 5 10 12 33.
The most commonly recommended weight training exercises used to develop speed and power are the (Points: 1) bench and military press olympic lifts squat and lunge leg press and leg curl 37. Which of the following is "NOT" considered one of the foundation components of speed-strength? (Points: 1) absolute strength explosive strength relative strength starting strength 41. 5-6 sets. a rest period of_____seconds is recommended sindce this allows some recovery and still ensures near complete muscle fatigue upon completing the final set. Which of the following is "NOT" an advantage of resistance band training when used as a supplement to other strength training programs (Points: 1) exercises can more esily reproduce specific movements in a sport The "pulling back" effect of the bands exercisesthe agonist muscles while stretching out the antagonist muscles The light resistance is excellent during rehbilitation from injury greater strength gains are achieved than with regular weight training 38. transmit and absorb enerty is . performed as fast as possible 36. The type of training that is designed to improve the ability of body tissue to deliver. If muscle hypertrophy is your weight training goal. (Points: 1) 15-25 30-90 60-120 90-160 39.Strength and strength endurance 50-70%-Power and muscle endurance None of the above are incorrect 40.heavier loads (90% of 1RM). Which of the following associations between per cent of the 1 RM used in weight training and the quality developed is "INCORRECT"? (Points: 1) 90+%-Strength 80-90%. 2-3 reps.
Which of the following techniques is "not" an example of Sport Loading? (Points: 1) sprinting against resistance using a harness and partner sprinting while attached to a parachute stadium stair and uphill sprinting downhill sprinting 44. Sport loading is mainly designed to imporve sprinting speed during the _____phase. Speed endurance training is a relatively new term in sports that was originally called (Points: 1) aerobic training anaerobic training specificity training wind sprint training 46. (Points: 1) start and exceleration maximum speed final 20 meters of a 100m dash slow down phase near the end of a sprint 45.referred to as_____training. Which of the following sport loading techniques imposes the highest risk of injury to athletes? (Points: 1) stadium steps resisted training using surgical tubing chest harness weighted vest 43. (Points: 1) ballistic power sport loading strength 42. In football and basketball. the main advantage of developing a high level of speed endurance is to (Points: 1) increase the ability to sprint faster .
weight training. stretching.3 49. Loss of strength and power are likely to occur in-season unless a maintenance program is utilized that involves a minimum of _____weight training and _____plyometric session(s) (Points: 1) 1.1 2. A unique resistance training program that uses single sets of 10-12 different exercises that are completed in succession with no rest between exercises is referred to as (Points: 1) calisthenics circuit training specificity training super sets 50.3 2. speed endurance training. plyometrics. static stretching 48.increase the ability to accelerate faster to be able to sprint 100 or more yards without slowing due to fatigue be able to make repeated sprints without slowing due to fatigue 47. stretching. Which of the following sequences of training porgrams used in a workout is "not" listed in the recommended order of use in a typical off-season workout? (Points: 1) General warm-up. Which of the following is correct? (Points: 1) The negative or eccentric phase of a repetition involves raising the weight An athlete can generally handle more weight in the raising phase than in the lowering phase The posititve phase or concentric portion is the lowering of the weight . sprint-assisted training General warm-up. sprint-assisted training General warm-up. weight training. sprint-assisted training. weihgt training. The weight training system that changes that intensity of an exercise from set to set (ascending. stretching. descending or triangular) is referred to as _____training (Points: 1) circuit compound pyramid super sets 51. static stretching General warm-up.2 1. stretching.
Which of the following only apply to the "Western Model" of periodization? (Points: 2) Each phase of training builds on the previous phase Athletes achieve maximum levels in one are of conditioning before moving on to a different phase Maximum intensity training.The positive phase or concentric portion is the lowering of the weight Using more resistance during the negative phase of weight training results in no greater strength gains than the positive phase 52. speed endurance training. Normal practice sessions during the in-season period in most sports are not long enough to bring about great . speed endurance and speed at the same time loads placed on the athlete are cycled throughtout the week athletes "peak" in one area. One important objective of periodization for maximum improvement of performance in sports through strength training is to apply the cncept of specificity by (Points: 2) training the major muscles involved in the sport tranining movements of the sport. and strength training are used year around. which of the following concepts do "not" apply to periodization in strength training? (Points: 2) Develop joint flexibility Develop core strength Develop the stabilizers Develop large muscle mass 5. not individual muscles focusing on the in-season training period focusing on foundation training in the off-season period 4. The main advantage of the Eastern Model of periodization is that (Points: 2) Athletes develop or "peak" at maximum levels of strength. peaking during the competitive season 2. The weight training technique that uses heavy weight (close to the 1RM) for multiple repetitions is called the _____system (Points: 1) forced repetition priority rest-pause split-routine 1. then devote 3 months to another area the program requires only three workouts weekly 3. According to Tudor Bompa.
Which of the following statements is correct? (Points: 2) milk and athlete's wind brings on early fatigue salt tablets should be given to all athletes on hot. Which of the following is not a main function of dietary protein? (Points: 2) growth and maintenance source of energy production of enzymes production of antibodies 5. huymid days dextrose tablets or a 12-ounce cola drink at half-time is a good choice to increase energy for second half play It is safe to swim immediately after eating without worrying about stomach cramps if you are not too full and feel comfortable 4. The body can metabolize only so much protein. vegetables and grains) are digested and stored in the body in the form of? (Points: 2) dextrose glucose lactose glycogen 3. Complex carbohydrates (fruits. excess protein intake of more than_____grams per meal or eating session will be stored as fat? (Points: 2) 30 45 60 75 6. The source of fuel that supplies energy for aerobic work is? (Points: 2) carbohydrates fats protein minerals 2. Athletes who engage in heavy weight lifting 5-6 times weekly need at least ____grams (per pound of bdy weight) of dietary protein each day? (Points: 2) .improvement in most basic training areas? (Points: 2) True False 1.
15 15.25 9. Which of the following statements about water is "incorrect"? (Points: 2) 66-70% of a person's total body weight is water 35% of total body water is intracellular blood is about 93% water None of the above are incorrect .1.5 4.20 20. body fat should not exceed_____percent for men and_____percent for women (Points: 2) 5.10 10. Sugar that is not immediately needed for energy is stored in the (Points: 2) blood as a monosaccharide liver as fat muscle cells as glycogen skin as fat 8.5 3.0 2. For optimum sprinting speed.5 7. Which of the following foods has the highest glycemic index? (Points: 2) baked potato kidney beans white rice whole wheat bread 10.