What are the 3 parts of the preparatory phase?

Strength/Power, Hypertrophy/endurance, Basic Strength

What are some factors that affect flexibility?

Muscle bulk, Elasticity and plasticity of connective tissue, Age and sex, Stretch tolerance

Weight belts should be used when...

Heavy/Maximal loads of weight are being lifted, You're doing exercises that place stresses on the lower back

During the first transition phase, which of the following is the primary focus

High intensity / low volume, Technique training

Where is growth cartilage in children located?

Apophyseal, Joint surfaces, Epiphyseal Plate

Doing a warmup can do which of the following?

Faster muscle contraction and relaxation of both agonist/antagonist muscles, Lower viscous resistance in muscles

What are the last 3 steps in creating an resistance training program?

Rest periods, Volume, Training load and repititions

What is the sticking point?

Switch from eccentric to concentric

Spotting is most appropriate when...

A client is doing over the head exercises, The spotter is as strong/tall as the client, A client hits fatigue

When prescribing an aerobic exercise program, duration determines what?

The length of time of the training session

How long does a macrocycle usually last?

Usually, one year and can last up to 4 years

For power exercises, the best way to spot a client is by...

Throw the bar in front of/ behind you and move away (client)

Which is NOT part of the 3 phases of the stretch-shortening cycle?

Relaxation phase, resting the muscle after contraction

The main objective(s) of speed training is:

Increase impulse production by moving force-time curve up and to the left., Generate greater force overtime or increase the rate of force production

The primary goal of agility performance is threefold

Rapid reacceleration toward the new direction of travel, Effective and rapid braking of one’s momentum, Enhanced perceptual-cognitive ability in various tactical scenarios

Some benefits to stretching include:

Increased blood flow, Enhanced metabolic reactions, Improved oxygen delivery

Which of the following is false in regards to the preparatory phase of the periodization period?

Is the shortest and occurs during competition

What is a stretch reflex?

Muscle spindle being stimulated by a rapid stretch

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Exam 2 KINE-P373 Review

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Questions 83

Answers

1
The 2:2 rule states that if one can do 2/more reps over an assigned rep goal in the last set of 2 workouts, add weight
False
True
2
What are the 3 parts of the preparatory phase?
Strength/Power
Hypertrophy/endurance
Atrophy/endurance
Basic Strength
3
People who weigh more than 100 Kg are more at risk for injury doing plyometric exercises.
True
False
4
What are some factors that affect flexibility?
Muscle bulk
Elasticity and plasticity of connective tissue
Age and sex
Stretch tolerance
5
Weight belts should be used when...
Doing normal (bodyweight) squats
Heavy/Maximal loads of weight are being lifted
You're doing exercises that place stresses on the lower back
Training the abdominal muscles
6
Static flexibility requires voluntary muscular actions and it measures ROM during active movements
True
False
7
During the first transition phase, which of the following is the primary focus
High intensity / low volume
50-75% IRM
Low intensity / high volume
Technique training
8
Progression is increasing intensity so that an athlete adapts to current workouts
False
True
9
One should do PNF stretching alone
True
False
10
Step 3 of creating a resistance training program is what?
Volume
Training frequency
Exercise selection
Rest periods
11
Where is growth cartilage in children located?
Apophyseal
Joint surfaces
Muscle
Epiphyseal Plate
12
Peaking is ideal during which periodization period?
Preparatory
Second transition phase
First transition phase
Competition
13
What is the appropriate volume for plyometric activity for an intermediate athlete?
100-120
60-80
120-140
80-100
14
When doing power lifts, the bar needs to be slow and controlled
True
False
15
When lifting the bar off the floor, you should keep the bar as close to the body and keep your back flat
False
True
16
Which is not part of the 5 points of contact?
Shoulders
Back of the head
Feet
Hands
17
Specificity refers to training in a manner as close to the sport as possible to produce a specific outcome
False
True
18
When spotting, the heavier the load the more spotters are needed
True
False
19
Young boys will have an increase of testosterone whearas girls will have an increase primarily of
Estrogen
Ghrelin
Testosterone as well
Seratonin
20
Doing a warmup can do which of the following?
Decreases muscle strenth and power
Faster muscle contraction and relaxation of both agonist/antagonist muscles
Decreases in the rate of force development and reaction time
Lower viscous resistance in muscles
21
Tapering: Reduction of training duration/intensity combined with an increased emphasis on technique work/nutrition
False
True
22
Which type of aerobic training method would sprinters benefit from the most?
Fartlek
Long, slow distance
Circuit training
Repetition
23
Women have 2/3 of absolute strength compared to men
True
False
24
What are the last 3 steps in creating an resistance training program?
Rest periods
Volume
Needs analysis
Training load and repititions
25
Resistance training at a young age causes damage to the growth plate
True
False
26
When doing a strech, you should hold it at a mild discomfort for about
1-15 seconds
15-30 seconds
30-45 seconds
45-up to a minute
27
A specific warmup should be...
10-15 minutes
4-8 minutes
5-10 minutes
8-12 minutes
28
What is the sticking point?
Switch from eccentric to concentric
Switch from concentric to eccentric
Switch from contraction to relaxation
Switch from static to dynamic
29
Spotting is most appropriate when...
A client is doing over the head exercises
One is doing power exercises
The spotter is as strong/tall as the client
A client hits fatigue
30
When prescribing an aerobic exercise program, duration determines what?
The number of training sessions per week
The length of time of the training session
Ratings or perceived exertion
What type of exercise is being performed
31
Research suggest that dynamic stretching is perferred as a warmup as opposed to static stretching
False
True
32
How long does a macrocycle usually last?
Several weeks to months
1-4 weeks
Daily training
Usually, one year and can last up to 4 years
33
Reciprocal inhibition is accomplished via active contraction before a passive stretch of the same muscle
True
False
34
For power exercises, the best way to spot a client is by...
Throw the bar in front of/ behind you and move away (client)
Communicating the wrong cues for the client
Teaching the client to throw the weight as far as possible
Staying as close as possible to the client
35
Which is NOT part of the 3 phases of the stretch-shortening cycle?
Concentric phase, shortening of agonist
Relaxation phase, resting the muscle after contraction
Eccentric phase preload (stretch) of agonist
Amortization/transition phase, pause between phases
36
Osteoporosis is an bone mineral density of less than 2.5 standard deviations of the young adult mean
True
False
37
Women can't train the same as men
False
True
38
Static Stretching should always be done before any workout
False
True
39
How long should an athlete strech after practice?
5-10 min
10-15 min
25-30 min
15-20 min
40
How ofter shoud a beginner resistance train?
2-3 times per week
3-4 times per week
1-2 times per week
4-7 times per week
41
SAID stands for: Specific adaptations to imposed deeds
False
True
42
The main objective(s) of speed training is:
Decrease impulse production by moving the force-time curve down and right
Increase impulse production by moving force-time curve up and to the left.
Generate lesser force overtime
Generate greater force overtime or increase the rate of force production
43
The primary goal of agility performance is threefold
Rapid reacceleration toward the new direction of travel
Effective and rapid braking of one’s momentum
Enhanced perceptual-cognitive ability in various tactical scenarios
Maintaining and continuing momentum
44
Which of the following defines ones actual age?
Developmental age
Psychological age
Chronological age
Biological age
45
Some benefits to stretching include:
Increased blood flow
Enhanced metabolic reactions
Improved oxygen delivery
Increased atrophy
46
Older adults should warmup for about
10-15 minutes
15-20 minutes
5-10 minutes
No warmup is required since they have less muscle
47
Which of the following is false in regards to the preparatory phase of the periodization period?
Is the shortest and occurs during competition
Focuses on high volume
Is limited to the number of sport-specific related practices
The goal is to build tolerance
48
An elite athlete should resistance train 3-4 times per week
True
False
49
What is primariliy responsible for the strength gains for adolecents?
Skeletal-muscular factors
Neurological factors
Pathological factors
Hypertrophic factors
50
What is a stretch reflex?
Muscle spindle being stimulated by slowly but gradually stretching
Entire motor unit is being stimulated by actively doing aerobic exercise
Muscle spindle being stimulated by doing slow and controlled contractions
Muscle spindle being stimulated by a rapid stretch
51
Seniors who participate in progressive resistance training have shown improvments in
All of the above
Muscular strength and power
Muscle mass
Bone mineral density
52
Communication is key when it comes to liftoffs
True
False
53
In the alarm phase in the General Adaptation Syndrome, a stimulus is recognized and performace decreases due to fatigue
True
False
54
The second stage of General Adaptation Syndrome is
Alarm phase
Resistance phase
Overtraining phase
Supercompemsation phase
55
Recovery time for plyos should be:
4-5 minutes between sets
10-15 seconds of rest between repetitions
5-10 seconds of rest between repetitions
2-3 minutes between sets
56
What is maximal aerobic power?
The energy cost of an activity given at a certain exercise velocity
An accumulation of lactate in the muscles
The maximum amount of carbon dioxide the body can exhale during exercise
The maximum rate at which oxygen can be used during a specified period
57
Exercise progression involves increasing which of the following?
Duration
Intensity
Frequency
All of the above
58
What is a plyometric exercise?
A slow, controlled movement to get the full contraction of a muscle
Aerobic bouts of running that focus on cardiovascular endurance
Quick, powerful movement using the prestretch or stretch-shortening cycle
An exercise that only focuses on muscular hypertrophy
59
Volume is high during which phase of the periodization period?
Competition
Second transition phase
First transition phase
Preparatory
60
Active rest allows you to keep up fitness momentum and also promotes better recover for your muscles
False
True
61
VO2 max is the best determinate for maximal aerobic capacity
False
True
62
Some ways to reduce the risk of injury for children are
Youth sports coaches participating in educational programs
Being evaluated by a physician
Parents taking no part in their child's athletic performance
Encouraging year-round physical activity
63
Both autogenic and reciprocal inhibition result from strimulation of the golgi tendon organs
True
False
64
One will start to see improvements of flexibility and ROM in as early as...
3 weeks
4 weeks
6 weeks
5 weeks
65
Overloading the body is better than overtraining because...
Overloading has shown to have no benefits
Overtraining can damage the body ultimately creating a disadvantage
Overloading helps the body adapt to increased loads
66
What is exercise economy?
A measure of the energy cost of an activity at a given exercise velocity
A measure of your maximal heart rate during a high-intensity exercise
How often one decides to exercise
All the exercises involved in one macrocycle
67
What is the plant phase of change-of-direction movement
Making sure one pauses after deceleration to then continue acceleration
Represents transition between the deceleration step and acceleration step
Switching from fast to slow movements
Represents transition between the acceleration step and deceleration step
68
Some ways of developing speed and agility include:
assisted and resisted trained sprinting
basic fitness, strength, mobility and speed endurance training
execution of sound technique perform at submax to master training
Ground-level sprinting
69
Microcycles can last from 1-4 weeks
True
False
70
What are the first 3 steps (out of 7) in creating a resistance training program?
Training frequency
Needs analysis
Volume
Exercise selection
71
Active rest should be no more than 8 weeks
True
False
72
You should not increase frequency, intensity, or duration by more than 15% each week
True
False
73
Step 5 of creating an aerobic endurance program is exercise progression
False
True
74
A general warmup is warmup incorporates similar movements of an athlete's sport
False
True
75
What are some ways that you can safely overload anaerobic training?
Workout more throughout the week at maximal power
Shorter rest periods
More repetitions with fewer sets
More repetitions and more sets
76
Which type of training method has a duration of 20-30 minutes
Repetition
Tempo / Pace
Long, slow distance
Fartlek
77
Reciprocal inhibition is accomplished by contracting the muscle opposing the muscle that is being passively stretched.
False
True
78
For an untrained female, the average peak strength is attained when?
Age 25
Age 20
Age 15
Age 30
79
Which type of stretch describes: Passive prestretch (10 sec), isometric hold (6 sec), passive stretch (30 sec)
Ballistic
Dynamic
Static
PNF
80
Reaction time: Relatively untrainable/ correlates poorly with movement action time/performance in many explosive events.
True
False
81
An increase in testosterone will cause what?
Increased muscle atrophy
Widening of the hips
Increased body fat deposition
Increased muscle mass
82
Which of the following is FALSE about interval training?
Intensity should be close to VO2 max
It should last about 20-60 minutes
Interval training should be done 1-2x per week
A work bout portion is 3-5 minutes with a work: rest ratio of 1:1
83
What is an exercise prescription?
A doctor advising you to hire a personal trainer
A program that mainly works towards working on hypertrophy
Deals w/ resistance, plyometric speed, agility, & speed endurance training
An exercise program that only focuses on aerobic training

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