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63 Cards in this Set

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which of the following muscles acts as an antagonist to the rectus femoris during the upward movement phase of the low-bar back squats?


A. biceps femoris


B. rectus abdominis


C. anterior tibialis


D. iliopsoas

A. Biceps Femoris



-Shoulder Girdle - L/R Scapula , - Clavicle


-Bones of the Arm: - Humerus - Radius- Ulna- Carpals- Metacarpals- Phalanges


-Pelvic Girdle: - L/R Coxal Bones


-Bones of Legs/Ankles/Feet: - Femur – Patella –Tibia – Fibula – Tarsals – Metatarsals – Phalanges




which of the following upper arm muscle groups and types of muscle action are associated with the downward phase of a dumbbells biceps curl execrise?



A. primary group-flexors/ Primary action concentric


B. primary group- extensors/ primary action- eccentric


C. primary group- flexors/ primary action-eccentric


D. primary group- extensors/primary action- concentric

C. primary muscle group- flexor/ primary muscle action- eccentric. the bicep is flex as the muscle comes down


which of the following is an approximate rest interval for a middle distance runner performing 800 m running intervals in 2 min?


A. 1 min


B. 2 min


C. 4 min


D. 6 min

D. 6 min



Phosphagen:
5-10 secs (1:12 - 1:20)

Fast Glycol:
15-30 secs (1:3 - 1:5)

Fast Glycol/Oxid
1-3 mins (1:3 - 1:4)

Oxidative
>3 mins (1:1 - 1:3)

A 165 (75-kg) athlete has an average daily intake of 450 g of carbohydrate, 75 g of protein, and 100 g fat. What percent of the total kilocalorie intake is carbohydrate?


A. 25


B. 45


C. 60


D 80

C. 60



Answer: 60 total intake
Carbs: 450g × 4 = 1800 cal
Protein: 75 × 4= 300 cal
Fat: 100 × 9 = 900 cal
Total calories = 3000 cal
Percent of carbs: 1800÷3000 = .6 or 60%

A 110-lb (50-kg) marathon runner started her pre-race taper and chose to carbohydrate load prior to the race. Approximately how many grams of carbohydrates should she consume per day?


A. 100


B. 500


C. 880


D. 1100

B. 500



answer: 500- carbohydrates load should be 8 to 10g of body weight. take 50 kg and times it by 8 to 10 g.



50X 8= 400; 50 X 10= 500


so answer will be between 400- 500 gram


As compared to males. the potential for force production of females per muscle cross-sectional area is?


A. lower


B. equal


C. higher


D. dependent on the type of muscle

B. equal



when strength is expressed relative to muscle cross- sectional are, no signifiacnt difference exists sexes, which indicates that musle quality is different.

Which of the following cardiovascular adaptations to chronic aerobic exercise contributes the most to improved aerobic endurance performance?


A. increased maximal cardiac output


B. decreased resting blood pressure


C. decreased resting heart rate


D. increased submaximal a vo2 difference

A. increased maximal cardiac output



- the most significant change in cardiovascular function with ling term aerobic endurance training is the increase in maximal cardiac output, resulting primarily from improved stroke volume.

Which of the following events occurs in the hamstring muscles during the concentric muscle action of leg (knee) curl exercise?


A. potassium ions are relesed from the sacroplasmic reticulum


B. each sacromere is stimulated by a motor neuron


C. the actin cross-bridges attach to the myosin filamnets


D. the H-zone decreases attach to the myosin filaments

D. the H-zone decreases as the Z-discs are pulled toward each other.



during muscle contraction, th eH=zone decrease as the actin slides over myosin toward the center of the sacromere, the I band also decrease as the Z line are pulled toward the center of the sacromere.


The depletion of which of the following fuel souoreces may contribute to fatigue in prolinged aerobic endurance events and repeated anaerobic exerise bouts?



A. muscle glycogen
B. triglycerides
C. free fatty acids
D. creatine phosphate

A. muscle glycogen

which of the following situations would inspire an athlete with a high motive to achieve success.



A. a very easy competition in which success is virtually guaranteed
B.an extremely difficult situation in which the likelihood of success is limited
C. a competition that causes a fear that there is a threat to self-esteem
D. a challenging situation in which the probability of success to failure is even

D. a challenging situation in which the probability of success to failure is even.



Answer: Motive to achieve success (MAS): athletes with this motive are intrigued by situations that are either uncertain or challenging, with a 50% probability of success.

Which of the following is a characteristic of fast- twitch muslce fibers?



A. low contraction speed
B. high resistance to fatigue
C. low anaerobic enzyme content
D. high power output

D. high power output

which of the following activites plave the least metabolic demand on the phosphagen energy system.



A.tennis
B.football
C.basketball
D. cross-country skiing


D. cross-country skiing



phosphagen energy is a high intensity that is 5- 7 minutes and maximal perfomance. skiing is low impact.

An athlete is performing an isokinetic test at 240 degrees/sec. Which of the following BEST describes the torque produced during an eccentric muscle action compared to a concentric muscle action?



A..60% lower
B.60% greater
C.120% lower
D.120% greater


D.120% greater

Which of the following exercises increases axial bone mineral density MOST?



A.biceps curl
B. lat pulldown
C. shoulder press
D. triceps extension

ANSWER: C: shoulder press. (Uses single joint exercise should be limited. Thus structural exercise such as back squats, power clean, dead lift, snatch, and push jerk ( for the axial skeleton and lower body) and the shoulder press for the upper body are recommended for increasing bone mineral density,)

Which of the following is an incomplete protein?



A.beans
B.eggs
C.milk
D.fish

A.beans


Sources of Complete Proteins: Meat, Fish, Poultry, Cheese, Eggs, Yogurt, Milk.


high-quality proteins include proteins of animal origin (those in eggs, meat, fish, poultry, and dairy products).



Source of incimplete protein: grains, Nuts, Beans, Seeds, Peas, Corn. low- quality protein: plant proteins tend t





Which of the following exercises is an example of a first-class lever?



A.leg (knee) curl
B.triceps pushdown
C.lateral raise
D.biceps curl

B.triceps pushdown



first-class and third-class: levers occur at the elbow during a concentric isokinetic elbow flexion and extension exercise.



first-class lever: triceps push-down . a lever for which the muscle force and resistive force act on opposite sides of the fulcrum: first class lever ex: tricep push down exercise, elbow extension against resistance




second class lever: a standing calf raise involves what class lever/ a lever for which the muscle force and resistive force act on the same side of the fulcrum, with muscle force acting through a moment arm longer than that through which the resistive force acts. second class lever. ex: standing calf raise (the required muscle force is smaller than the resistive force, body weight)



third class lever ex: biceps curl exercise (elbow flexion against resistance)/ a lever for which the muscle force and resistive forces act on the same side of the fulcrum, with muscle force acting through a moment arm shorter than that through which the resistive force acts

Dynamically pre-stretching a muscle is associated with which type of subsequent muscle action?



A.eccentric
B. concentric
C.isometric
D. isokinetic

B. concentric

Which of the following resistance training variables SIGNIFICANTLY increases serum testosterone concentration?



A.low loads
B.moderate volumes
C.short rest periods
D. isolation exercises


C.short rest periods



( large muscle group exercise- dead lifts, power clean, squats/ heavy resistance 85-95 1rm/ moderate to high volume of exercise achieved with multiple set, multiple exercise or both/ short rest interval/ two years or more of resistance training. )

Which of the following decreases as a result of resistance training and increases due to aerobic training?



A.glycogen stores
B.mitochondrial density
C.maximal force production
D. creatine phosphate stores


Answer: B. mitochondrial density (decrease in resistance training and increase in aerobic training. This refers to the number of mitochondria found in the cells. Since mitochondria are what provide the energy our bodies need to do the things we do, the greater the mitochondrial density, the more energy we have available to work with—this is particularly beneficial to training.

Aerobic performance decrements from dehydration begin to occur after losing which of the following body mass percentages?



A.1
B.3
C.5
D.7

Answer: B-3/ Dehydration (i.e., 3%–5% body mass loss) likely does not degrade muscular strength (37) or anaerobic performance (25). Dehydration >2% of body mass decreases aerobic exercise performance in temperate, warm, and hot environments; and as the level of dehydration increases, aerobic exercise performance is reduced proportionally

Which of the following results in the LARGEST increase in serum HGH concentration?



A.oral ingestion of arginine
B.oral ingestion of ornithine
C.a low-intensity aerobic exercise session
D.a high-intensity resistance exercise session


D.a high-intensity resistance exercise session

Which of the following is the MOST appropriate if an eating disorder is suspected with an athlete?



A.Monitor the athlete’s weight weekly.
B.Provide basic nutritional information.
C.Refer the athlete to the team physician.
D.Review the athlete’s food intake.

C.Refer the athlete to the team physician

An untrained college-aged athlete begins a resistance training program. After training for 3 weeks, her strength increases dramatically. Which of the following MOST likely contributes to this improvement?



A.increased muscle fiber cross-sectional area
B.increased quantity of muscle fibers
C.improved muscle-to-fat ratio
D.improved neuromuscular efficiency

improved neuromuscular efficiency

Which of the following is a potential marker of aerobic overtraining?



A.increased blood lactate concentration
B.increased body fat percentage
C.decreased muscle glycogen
D.decreased creatine kinase

Answer: C. decreased muscle glycogen (Muscle glycogen decrease with prolonged periods of overtraining. This may be largely due to dietary considerations. Decreased glycogen levels may contribute to the lowered lactate Reponses.)

Use of a weight belt is the MOST important when performing which of the following exercises at a 1RM load?



A.machine shoulder press
B.bench press
C.hip sled
D. back squat


D. back squat

A 6-ft, 2-in. (188-cm), 220-lb (100-kg) college football player wants to gain muscle mass. He has a daily intake of 3000 kcal that consists of 18% protein, 55% carbohydrate, and 27% fat. Which of the following is the MOST important to consider?



A.increase calories
B.increase protein
C.decrease fat
D.decrease carbohydrate




Increase proteins.


Estimated daily calrioes needs of male and female


-Light: kcal/ pounds 17, kcal kg 38/ female: Kcal,punds: 16, kcal kg 35


Light activeity level: walking on a level surface at 2.5 to 3.0 miles per hour garage work, workers, golf, sailing, table tennis.



-Moderate activity level: kcal/pounds male 19, kcal kg 41/ female kcal pounds 17, kcal kg 37


Walking 3.5 to 4.0 miles per hour, weeding, cycling, sking, tennis, dancing.



-Heavy activity level: kcal/pounds male 23, kcal kg 50/ female kcal pounds 20, kcal kg 44

An increase in which of the following increases oxygen delivery to the working muscles during acute aerobic exercise?



tA.total blood hemoglobin
B.cardiac output
C.blood glucose
D.plasma volume

B.cardiac output

A field hockey player has a running pace of 6.5 mph (10.5 km/h). She now must run indoors due to inclement weather. The strength and conditioning professional observes the athlete set the treadmill to 6.5 mph (10.5 km/h) at a 3% grade. Which of the following treadmill adjustments is the MOST appropriate to mimic her outdoor pace?




Speed decrease, grade maintains



advice is to vary the incline and speed on your treadmill runs. Don’t just set the pace and leave it. Run up some hills — some small and some large. Visualize your outdoor routes and mimic their terrain on the treadmill. And adjust your pace from time to time. Even small pace changes of .1-.3 mph can make a treadmill run more like an outdoor run. A commonly cited research study on outdoor or overland running versus treadmill running found that at faster speeds (7-minute pace per mile), setting the incline to 1 percent led to the same effort as outdoor running. This research sparked the usual advice to put the treadmill at a 1 percent incline to add the extra effort and make treadmill running more like outdoor running

Which of the following instructions are appropriate to give to an athlete who is preparing to perform the T-test?


A.Keep your head slightly tilted down and focus your eyes on each cone.”
B.“Keep your head slightly tilted down and focus your eyes straight ahead.”
C.“Keep your head in a neutral position and focus your eyes on each cone.”
D.“Keep your head in a neutral position and focus your eyes straight ahead


D.“Keep your head in a neutral position and focus your eyes straight ahead

A strength and conditioning professional is directed by the team physician to design a reconditioning program for an athlete who had ACL reconstruction surgery 3 days prior. The physician indicates that joint movement is contraindicated. Which of the following is the MOST appropriate type of exercise for this athlete?


A.open-chain
B.closed-chain
C.isometric
D.dynamic

.isometric



C. isometric (the following exercises should be used during the repair phase only after consultation with the team physician, athletic trainer or physical therapist. Isometric exercise maybe performed that it is pain free and otherwise indicated. Sub maximal isometric exercise allows the athlete to maintain neuromuscular function and improve strength with movements performed at an intensity low enough that the newly formed collagen fibers are not disputed.

A college baseball player was tested ten weeks before the start of the season with these results


1RM bench press:275 lb (125 kg),Vertical jump: 24 in. (61 cm),T-Test: 11.6 sec,40-yard (37-m) sprint: 4.8 sec,1-minute sit-up: 37



Which of the following need to be improved in the pre-season training program?


A.agility and muscular strength
B.power and local muscular endurance
C.power and muscular strength
D.agility and local muscular endurance

agility and muscular strength

A head collegiate strength and conditioning professional is scheduled to supervise the resistance training session of the men’s rowing team. He is unexpectedly called away from the facility 10 minutes before the session is scheduled to begin. Which of the following should the assistant strength and conditioning professional do NEXT?



A.Cancel the training session.
B.Supervise the training session.
C.Allow the athletes to train by themselves.
D.Ask the rowing coach to supervise the athletes

B.Supervise the training session



Supervise the training session. ( the assistant is responsible for many of the same dutires as the director but is usually only directly responsible for a limited number of reams, not the whole program

Which of the following eccentrically controls the forward momentum of the rear leg as it swings forward for the next stride during sprinting?



A.quadriceps(The quadriceps is a group of muscles along the front of the thigh. It consists of the quadriceps femoris, the rectus femoris, vastus lateralis, vastus medialis and the vastus intermedius)



B.triceps surae(The triceps surae are a group of muscles on the back of the lower leg, better known as the calf, that share a similar function and therefore may be referred to as a single muscle. Collectively, these include not three muscles, as the name suggests, but two: the gastrocnemius muscle and the soleus muscle)


C.iliacus(Working jointly with the psoas major and psoas minor, the iliacus muscle controls hip flexion. It also assists with forward pelvic tilt and outward rotation of the thigh. After many hours of sitting, this group of muscles – referred to as the iliopsoas -- can shorten, which affects your posture, contributes to lower back pain and leaves your hips feeling tight and stiff)


D. hamstrings


D. hamstrings

Which of the following sequences is the MOST appropriate?


A.power clean, bench press, back squat, bent-over row, leg (knee) curl
b. leg press, front squat, snatch, push press, incline bench press
C.lunge, pec deck, hip ab/adduction, snatch, lateral raise
D.push press, shoulder press, power clean, deadlift, power pull


A.power clean, bench press, back squat, bent-over row, leg (knee) curl



power exercise such as the snatch, hang clean, power clean and push jerk should be performed first in training session followered by the other non power core and assistant exercise

Which of the following contributes the MOST to minimizing the braking effect of a heel foot strike when running?


A.eccentric hip extension
B.concentric hip extension
C.eccentric hip adduction
D. concentric hip adduction

B.concentric hip extension



concentric hip extension (there is no adduction in running phase.) in the late flight the concentric hip extension: rotates thigh backward in preparation for the foot contact. And in the early support it minimized braking effect of the foot strike.

Which of the following is the MOST appropriate type of surface for performing high-intensity, lower-body plyometric drills?


A. sandpit
B. grass field
C. mini-trampoline
D. basketball court

B. grass field



To prevent injuries, the landing surface used for lower body plyometrics must possess adequate shock absorbing. A grass field, suspended floor, or rubber mat is a good surface choice. Surfaces such as concrete, tile and hardwood are not recommended because they lack effective.)

In a turn-and-run maneuver, when transitioning from a backpedal into a forward sprint in the same direction, which of the following body parts initiates the movement?


A. head
B.shoulders
C.hips
D.feet

A. head



in gerneal, the athlete should carry the head in a neutral position and focus the eyes directly ahead.When running forward or backward, the athlete should focus on the pointand is moving toward or away from and should use peripheral vision when moving laterally.

Which of the following sequences will produce the MOST reliable results?


A.1RM power clean, T-Test, 1-minute sit-up test, 1RM incline bench press
B.T-Test, 1RM power clean, 1RM incline bench press, 1-minute sit-up test
C.1-minute sit-up test, 1RM incline bench press, T-Test, 1RM power clean
D.1RM incline bench press, 1RM power clean, T-Test, 1-minute sit-up test

B.T-Test, 1RM power clean, 1RM incline bench press, 1-minute sit-up test



1. Non-fatiguing tests (i.e. ht, wt, flexibility, skin fold, VERTICAL JUMP), 2. Agility ( t-test, pro agility), 3. Max Power/Strength (1RM power clean, bench press), 4. Sprint Tests 40 yard dash, 5. Local Muscular Endurance (sit up test) , 6. Fatiguing Anaerobic Capacity (400m or 300 yard shuttle) , 7. Aerobic Capacity (1.5 mile or 12 minute ran).

In response to a heavy loading session, which of the following exercises requires the longest recovery time?


A.bench press
B.leg (knee) extension
C.front squat
D.dumbbell chest fly

C.front squat



C front squats. Upper body muscles can recover more quickly from heavy loading session than lower body muscles. The same thing is true for single joint compared to mulit joints

Which of the following is a test for aerobic power?


A.1RM power clean
B.300-yd (274-m) shuttle
C.Margaria-Kalamen
D.1.5-mile (2.4 km) run

D.1.5-mile (2.4 km) run



Answer: D. 1.5-mile (2.4 km) run: 1. Non-fatiguing tests (i.e. ht, wt, flexibility, skin fold, VERTICAL JUMP), 2. Agility ( t-test, pro agility), 3. Max Power/Strength (1RM power clean, bench press), 4. Sprint Tests 40 yard dash, 5. Local Muscular Endurance (sit up test) , 6. Fatiguing Anaerobic Capacity (400m or 300 yard shuttle) , 7. Aerobic Capacity (1.5 mile or 12 minute ran).

Which of the following is the MOST sport-specific exercise for a sprinter?


A.dumbbell lunge
B.upright row
C.ankle dorsiflexion
D.leg (knee) curl

A.dumbbell lunge



Examples of exercises for sprinting (forward step lunge, step up, leg knee extension, shoulder internal and external rotation.)

For the shoulder press exercise, how many repetitions can typically be performed with a load of 85% of the 1RM?



A.12
B.10
C.6
D.2

C.6



Percent and rep of RM. %100-1 rep, %95- 2 reps, %93-3 reps, %90- 4 reps, %87- 5 reps, 85%- 6 reps, %83- 7 reps, %80- 8 reps, %77 reps- 9 reps, %75 rep-10 reps, %70- 11reps, %67- 12 reps, %65-15 reps.

An athlete who is working out in the strength and conditioning facility pinches her finger between two weight plates and begins to bleed. What is the assistant strength and conditioning professional’s immediate priority?



A.Apply direct pressure to the wound.
B.Put ice on the finger to slow down the bleeding.
C.Clean the wound and the area around the wound.
C. Contact the head strength and conditioning professional.

A.Apply direct pressure to the wound.

A 130-lb (59-kg) female college basketball guard has the following test profile:


1RM bench press: 85 lb (39kg),Maximal oxygen uptake rate: 49 ml/kg/min,Percent body fat: 18%,Vertical jump: 21 in. (53 cm):



Which of the following needs improvement MOST?


A.upper body strength
B.aerobic endurance
C.body composition
D.lower body power

A.upper body strength

Which of the following is a commonly accepted benefit of static stretching?



A.increased joint range of motion
B.increased muscle stiffness
C.decreased superficial muscle temperature
D.decreased localized blood flow

A.increased joint range of motion

Which of the following factors should be determined FIRST when designing a training program for a specific team sport?



A.layout of the facility
B.type of available equipment
C.number of individuals on the team
D.metabolic demands of the activity


D.metabolic demands of the activity

A baseball pitcher has an elbow flexion to elbow extension strength ratio of 1:3. Which of the following exercises should be added to his program to reduce the risk of throwing-related injuries?



A.dumbbell biceps curl
Bdecline bench press
C.bent-over lateral raise
D.overhead triceps extension

A.dumbbell biceps curl



The reason to pick curls is that the other excises puts pressure on the elbow and will put him at risk to injury the elbow

Which of the following is a structural exercise that can only be performed using free weights?



A.front squat
B.snatch
C.bent-over row
D.triceps extension

B.snatch



Core exerice: recruit one or mor large muscle area ( chest shoulder, back, hip or thigh) involves two or more primary joints multijoint exercise and receive priopty when one is selecting exercise because of their direct application to the sort



Which of the following is the typical sequence of periodization periods within one macrocycle?



A.competition, transition, active rest, preparatory
B.preparatory, transition, competition, active rest
C.transition, preparatory, active rest, competition
D.active rest, transition, competition, preparatory

B.preparatory, transition, competition, active rest

A strength and conditioning professional can use this test to determine the flexibility of which of the following muscle groups?




Video Sit and reach test



A. hip extensors and spinal erectors


B. hip flexors and hip abductors


C. hip extensors and hip abductors

A. hip extensors and spinal erectors

When performing this exercise, the athlete should focus on maximizing?



VideoCycled split squat jump.



A. knee flexion.


B. jump height.


C. gastrocnemius activity.


D. the amortization phase.

B. jump height.

Which of the following describes the initial movement of both of these exercises?



Video: Leg raises and abdnominal crunch.



A. posterior pelvic tilt and lumbar flexion


B. anterior pelvic tilt and lumbar extension


C. posterior pelvic tilt and lumbar extension


D. anterior pelvic tilt and lumbar flexion

A. posterior pelvic tilt and lumbar flexion

Which of the following muscles is MOST involved in this exercise as a secondary mover?


Video:Upright row.




A. latissimus dorsi (The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back)


B. teres major (The teres major is a major part of your upper arm and shoulder area and is located on the back of the upper shoulder. This muscle also extends to the middle part of the arm that connects to the shoulder)


C. pectoralis major (Pectoralis major is the largest and most superficial of the two chest muscles)


D. brachialis (The Brachialis acts to flex the elbow whether in pronation or supination, along with Biceps Brachii) bottom of the bicep.

D. brachialis (The Brachialis acts to flex the elbow whether in pronation or supination, along with Biceps Brachii) bottom of the bicep.

Which of the following is the MOST appropriate recommendation for the upward movement phase of this exercise?



Video:Step-up



A. focus the eyes on the floor


B. lean the torso backward


C. drive off the floor with the trailing foot


D. push down on the top of the box with the leading foot

D. push down on the top of the box with the leading foot

Which of the following explains why a 1RM test should be avoided for this exercise?



Video:Bent over row:



A. the deltoids are not a large muscle group


B. the rhomboids cannot withstand the load


C. unreliable data will result


D. one muscle group is involved

C. unreliable data will result (bent –over row exercise can probably tolerate the loads from a 1rm test, but maintaining a correct body position throughout testing would be extremely difficult. The weaker stabilizing muscles of the loser back might become very fatigued after several testing sets, resulting in a loss of proper exercise technique and invalid and potentially unreliable test data.

An advantage of performing this exercise instead of the flat bench press exercise with an Olympic bar is that it



Video:Flat bench press exercise



A. places less stress on the lower back.


B. allows for heavier loads to be lifted.


C. permits a greater range of motion.


D. encourages greater strength development.

C. permits a greater range of motion.

Which of the following handgrips is used for this exercise?



Video:Flat dumbbell fly ( fly press)



A.neutral


B. supinated


C. overhand


D. pronated

A.neutral

Which of the following is the MOST appropriate spotting recommendation during this exercise?



Dumbbell bench press


A. utilize another spotter


B. stand when spotting


C. spot near the wrists


D. spot the dumbbells


C. spot near the wrists

Which of the following loads is the MOST appropriate for an athlete performing three sets of five repetitions of this exercise?



Video:Power clean.



A. 1RM


B. 3RM


C. 5RM


D. 10RM

Answer: D. 10RM. Percent and rep of RM. %100-1 rep, %95- 2 reps, %93-3 reps, %90- 4 reps, %87- 5 reps, 85%- 6 reps, %83- 7 reps, %80- 8 reps, %77 reps- 9 reps, %75 rep-10 reps, %70- 11reps, %67- 12 reps, %65-15 reps.



Power exercises are usually limited to five repetitions per set, but with loads up to and equal to 10 Rm (approximately %75 of the 1 Rm). This load adjustment to promote peak power output also applies to the RM. Power training can be emphized across the range of five repetitions or fewer, but the strength coach should realize that these loads are not true reps maxs.


Which of the following describes the athlete’s body position when landing during this exercise?



Video: proper polymetric landing position. jumping overcones.



A. shoulders over the knees


B. shoulders over the hips


C. hips over the ankles


D. hips over the knees

A. shoulders over the knees ( For lower body plymoetrics, proper landing technique is essential, particularly for depth jumps. If the center of gravity is hindered injury may occur. The shoulder should be over the knees during the landing, which the jumper accomplishes through flexion of the ankles, knees, and hips.

Which of the following components of sprinting technique will be improved by an athlete performing this exercise?


Video: Sprint resistance


A. an assisted speed effect


B. an over speed effect


C. stride frequency


D. stride length

D. stride length


Spring resistance; includes gravity-resisted running or other means of achieving an overload effect (harness, parachute, sled or weighted vest. The objective is to provide resistance without arresting the athletes movement mechanics, primarily as a means of improving explosive strength and stride length

Which of the following is the MOST appropriate progression in intensity compared to this exercise?



Video: standing jump



A. depth jumps


B. single-leg hops


C. standing jumps


D. box jumps

C. standing jumps: these emphasize either horizontal or vertical components. Standing jumps are maximal efforts with recovery between repetitions. The vertical and jumps over barriers are examples of standing jumps.

. An athlete is performing three sets of the snatch exercise. What is the volume load of the workout shown below?

Answer: D. 1310 lb (595 kg) to get the volume load. Times the load by the reps. Then add all the sets together.