1. Which exercise type increase bone mineral density?

A. Assistance exercise

B. Isolation joint exercises

C. Structural exercises

D. Agility exercises

2. Which of these is a precise measure of training stress?

A. Volume-Load

B. Repetition-Volume

C. Repetition-Minimum

D. Absolute %RM

3.what is the ideal 1RM% for maximal power improvements in single-effort events on exercises such as
the power clean and power snatch?

A. 45% 1RM

B. 75-90% of the 1RM

C. 80-90% of the 1RM

D.10% 1RM

4.

A.

B.

C.

D.
5. Which of these training variables determines the specific adaptation targeted?

A. Intensity

B. Volume

C. Flexibility

D. Frequency

6.

A.

B.

C.

D.

7. The general preparatory phase typically focuses on which of the following?

A. Hypertrophy/strength endurance

B. Maximal strength

C. Power

D. Sports specific technique and tactics

8.

A.

B.

C.

D.
9. Which of the following is a primary movement that occurs during the midfight phase of sprinting?

A. Eccentric hip flexion

B. Concentric hip flexion

C. Eccentric plantarflexion

D. Concentric hip flexion

10. What drills are necessary for an athlete who wants to optimize braking/deceleration technique?

A. Resisted sprints

B. Deceleration drills

C. Agility drills

D. Mobility drills

11.

A.

B.

C.

D.

12. Which of these statements regarding preadolescent athletes is false?

A. All increases in strength can be attributed to neurological development and not hypertrophic
fevelopement

B. The strength gain seen in prepubescent boys and girls are generally a result of neurological factors
not hypertrophy

C. Pre adolescent athletes can safely partake in resistance training

D. Youth during peak-height velocity should be careful with plyometrics

13. Increasing intensity and decreasing volume of training assists in attaining maximal strength and
power during which period?

A. Competitive period

B. Fire transition period

C. Post-season period

D. Pre-season

14. Which muscle is targeted by a semi-stradlle stretch?

A. Teres minor

B. Erector spinae

C. Quadriceps

D. Lateral gastrocnemius

15.

A.

B.

C.

D.

16.

A.

B.

C.

D.

17. Which of the following drills is appropriate for novice agility training?
A. Box jumps

B. Pull variations

C. Loaded squat jumps

D. Drop jumps

18.

A.

B.

C.

D.

19. What is the benefit of including circuit training in a workout program?

A. To optimize neuromuscular stimulation

B. You promote hypertrophy

C. To improve cardio respiratory endurance

D. To maximal power improvements

20. In general, which season should involve the highest volume of resistance training?

A. Pre-season

B. In-season

C. Off-season

D. Post-season

21. Which is the maximum number of reps recommended for an accurate calculation of the 1RM for
power exercises?
A. 7

B. 10

C. 3

D. 5

22.which of these is a reliable method of increasing training load?

A. Increases 6-8 lbs per workout

B. Increase resistance by 10% for lower body exercises

C. 2-for-2 rule

D. Increasing upper body resistance by 5%

23. In order to manage aerobic intensity, which of these is not a reliable method?

A. Rate of perceived exertion (RPE) scales

B. Blood pressure

C. Karvonen method

D. Percent VO2 max

24.

A.

B.

C.

D.

25. How much rest is generally recommended between plyometric training session?
A. 24-48 hours

B. 48-72 hours

C. 3-4 days

D.5 days

26.

A.

B.

C.

D.

27. To increase training frequency without risking overtraining, which of the following is recommended?

A. Perform fewer sets per workout

B. Use split routine

C. Focus on assistance exercises

D. Alternate light, heavy, and medium days

28. The peak amount of resistance based training sessions per week should ideally occur at which
training phase?

A. Post-season

B. In-season

C. Pre-season

D. Off-season

29. In order to reduce compensation by the bicep, what is the ideal grip that should be implemented
during a lat pulldown?
A. Alternated

B. False grip

C. Supinated

D. Pronated

30. Which of these activities has the highest MET value?

A. 20 steps/min on a stair stepper

B. 12 miles per hour cycling

C. A brisk medium distance walk

D. Running 6.7 miles per hour