Strength and Conditioning EXAM 2
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When assigning a load for the power clean exercise of 3 sets and 5 reps, which of the following loads is the MOST appropriate? a. 1RM b. 3RM c. 5RM d. 10RM
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10RM
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Which of the following components of sprinting technique with a harness will be improved by an athlete? a. An overspeed effect b. Stride frequency c. An assisted speed effect d. Stride length
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Stride length
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Which of the following instructions are important 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\" only b. \"Keep your head slightly tilted down\" and \"Focus your eyes straight ahead\" only c. \"Keep your head in a neutral position\" and \"Focus your eyes on each cone\" only d. \"Keep your head in a neutral position\" and \"Focus your eyes straight ahead\" only
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\"Keep your head in a neutral position\" and \"Focus your eyes straight ahead\" only
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A college baseball player was tested ten weeks before the start of the season with these results: 1RM bench press: 275lb (125kg) Vertical jump: 24in (61cm) T-Test: 11.6 seconds 40-yard sprint: 4.8 seconds 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
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Agility and local muscular endurance
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As the rear leg swings forward for the next stride in sprinting, which of the following muscle groups (of that same leg) eccentrically controls forward momentum? a. Quadriceps b. Gastrocnemius c. Iliopsoas d. Hamstrings
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Hamstrings
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During a single training session, which of the following exercise sequences is the MOST appropriate for the strength/power phase of an athlete's program? 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
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Power clean, bench press, back squat, bent-over row, leg (knee) curl
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When running, which of the following contributes the most to minimizing the breaking effect of a heel foot strike?
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Concentric hip extension
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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 initiate the movement?
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Head
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Which of the following sequences will produce the MOST reliable results? T-test: 1 1RM incline bench: 2 1RM power clean: 3 1-minute sit-up test: 4 a. 3, 1, 4, 2 b. 1, 3, 2, 4 c. 4, 2, 1, 3 d. 2, 3, 1, 4
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1,3,2,4
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In response to a heavy loading session, the muscle groups stressed in which of the following exercises require the longest recovery time?
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Front squat
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Which of the following is a test for aerobic power? a. 1RM power clean b. Vertical jump c. T-test d. 1.5-mile run
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1.5 mile run
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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
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Dumbell Lunge
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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
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6
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A 130-pound (59-kg) female college basketball guard has the following test profile: 1RM bench press: 85lb (39kg) Maximal oxygen uptake rate: 49ml/kg/min Percent body fat: 18% Vertical jump: 21in (53cm) Which of the following needs improvement the MOST?
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Upper body strength
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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
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Metabolic demands of the activity
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A baseball pitcher has an elbow flexion to 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 b. Decline bench press c. Bent-over lateral raise d. Overhead triceps extension
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Dumbbell biceps curl
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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. Overhead dumbbell triceps extension
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Snatch
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21. An athlete is performing three sets of the snatch exercise. What is the volume load of the workout shown below? SET 1 (load: 100 reps:6) SET 2: (load: 115 reps: 4) SET 3: (load: 125 reps 2) a. 1,310 b. 340 c. 20 d. 12
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1,310
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To maximize the validity of the results of the sit and reach test, the athlete should a. Not stretch the quadriceps before the test b. Not stretch the hamstrings before the test c. Warm up before the test d. Cool down after the test
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Warm up before the test
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Which of the following sports would benefit the MOST by incorporating bent-over row into the strength and conditioning a. Lacrosse b. Crew c. Rugby d. Volleyball
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Crew
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Which of the following exercises train the antagonist of the muscles trained in a flat bench chest flys with dumbbells a. Cable cross-over b. One-arm dumbbell row c. Front shoulder raise d. Close-grip bench press
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One-arm dumbbell row
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Which of the following tests should be completed prior to performing a muscular power test using power clean exercise? a. 40-yd (37m) sprint b. Line drill c. 300-yd (275m) shuttle run d. Vertical jump
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Line drill
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Which of the following components of sprinting technique an athlete running against a rope will improve? a. An overspeed effect b. Speed-frequency c. An assisted speed effect d. Speed-strength
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Speed-strength
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Which of the following tests assesses the low-speed strength of an experienced, well-trained collegiate rower? a. 1RM back squat b. Wingate Test c. Margaria-Kalamen test d. 1RM power clean
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1RM back squat
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Which of the following is the INITIAL movement performed by an athlete performing the T-test? a. Shuffle left b. Shuffle right c. Sprint forward d. Sprint backward
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Sprint forward
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When running, which of the following contributes the most to absorbing landing shock? a. Eccentric plantar flexion b. Concentric knee extension c. Eccentric knee flexion d. Concentric plantar flexion
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Eccentric plantar flexion
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Which of the following tests should most preferably be administered on a separate day? a. Body weight measurement b. 400-m (440-yd) run c. skinfold measurements d. 12-minute run/walk
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12-minute run/walk
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A 315lb male collegiate American football offensive lineman is tested to determine his training status. Based upon the results shown below, which of the following areas should his training program emphasize? 40-yd sprint: 5.9 seconds % fat: 20% 1RM bench press: 405lb (184kg) 1RM back squat: 530lb (241kg)
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Sprint speed
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Which of the following guidelines is the most important to follow when planning to administer an aerobic endurance test in the heat? a. Have the athletes fill out a waiver before conducting the test b. Measure the relative humidity and air temperature before testing c. Allow athletes to acclimatize to the heat 1 hour before testing d. Eliminate the warm-up prior to performing the test
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Measure the relative humidity and air temperature before testing
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Which of the following percentages of the 1RM typically will allow an individual to perform 12 repetitions of the bench press exercise? a. 55% b. 67% c. 75% d. 77%
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67%
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Which of the following combinations of goal repetitions and sets MOST effectively promotes muscular hypertrophy? a. Goal repetitions: 10 Sets: 2 b. Goal repetitions: 6 Sets: 2 c. Goal repetitions: 10 Sets: 4 d. Goal repetitions: 6 Sets: 4
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Goal repetitions:10 Sets:4
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When designing an in-season resistance training program for a basketball team with limited training time, which of the following exercise arrangements is the most effective and minimizes the length of the rest periods needed between body areas? a. Bench press, shoulder press, hang clean, lunge b. Shoulder press, hang clean, lunge, bench press c. Lunge, hang clean, shoulder press, bench press d. Hang clean, bench press, lunge, shoulder press
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Hang clean, bench press, lunge, shoulder press
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Which of the following technique errors should be avoided when backpedaling? a. Lean the trunk backward b. Focus the eyes straight ahead c. Originate the arm movement at the shoulders d. Shift the body weight primarily to the balls of the feet
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Lean the trunk backward
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All of the following are appropriate to include in the strength/power phase of a periodized training program for a collegiate soccer goalie EXCEPT: a. Interval training using the 300-yd (275-m) shuttle run b. Squat depth jump drill off a 24-in (61cm) plyometric box c. Push jerk exercise with 80% of the 1RM for 3 sets of 4 repetitions d. Back squat exercise with 90% of the 1RM f0r 3 sets of 4 repetitions
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Interval training using the 300-yd (275-m) shuttle run
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Which of the following techniques should be emphasized when starting a sprint from starting blocks? a. Swing the arms through a large range of motion b. Immediately attain an upright position c. Minimize the initial knee lift d. Push-off with the front leg only
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Swing the arms through a large range of motion
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A 23-year old Division I college baseball player achieved the following testing results: 1RM bench press: 245lb (111kg) 1RM back squat: 275lb (125kg) Sit and reach: 20 inches (51cm) 1.5-mile run: 10:16 (minutes:seconds) When designing his training program, the strength and conditioning professional should focus on improving
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Lower body strength
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When a volleyball player is training for muscular power, which of the following load and repetition combinations is MOST appropriate? a. Load: 75-80% 1RM & goal repetitions: 1-2 b. Load: 75-80% 1RM & goal repetitions: 3-5 c. Load: 85-90% 1RM & goal repetitions: 1-2 d. Load: 85-90% 1RM & goal repetitions: 3-5
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Load: 75% 1RM & goal repetitions: 3-5
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Which of the following will be improved the MOST by increasing the strength of the hip flexor muscles? a. Maximum speed b. Start speed c. Vertical jump ability d. Standing long jump ability
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Start speed
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Which of the following changes to an athlete's resistance training workout will DECREASE the power output of the power clean exercise? a. Lengthen the cool-down period after the exercise b. Increase the load from 90 to 95% of the athlete's 1RM c. Increase the speed the athlete performs the exercise d. Lengthen the rest period between sets of the exercise
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Increase the load from 90-95% of the athlete's 1RM
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Which of the following procedures will help the athlete obtain the HIGHEST valid score in sit and reach test? a. Extend as far as possible with one hand b. Allow the knees to slightly flex during the stretch c. Lift the head up in the final stretched position d. Exhale while reaching forward
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Exhale while reaching forward
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To promote muscular balance, which of the following exercises trains the antagonist of the primary muscle trained in the bent-over row exercise? a. Triceps pushdown b. Flat dumbbell fly c. Shoulder press d. Upright row
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Flat dumbbell fly
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Which of the following sport-specific movements would benefit the MOST by adding chest fly exercise to the athlete's resistance training program? a. Baseball bat swing b. Basketball dribble c. Racquetball serve d. Golf club swing
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Racquetball serve
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Which of the following describes running with a harness? a. Form (technique) drill b. High-speed towing c. Interval (repeats) running d. Resisted sprinting
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Resisted sprinting
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Which of the following is a goal of the hypertrophy/endurance phase of the preparatory period of a periodized resistance training program? a. Increase power b. Increase LBM c. Decrease rest period lengths between sets d. Decrease the incidence of overuse injuries
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Increase LBM
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Which of the following should be administered FIRST in a sequence of tests for a javelin thrower? a. 1RM squat b. Vertical jump c. 20-yd (18-m) sprint d. 300-yd (274-m) shuttle run
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Vertical jump
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In order of longest to shortest, what is the sequence of the cycles of a periodized training program? a. Mesocycle, microcycle, macrocycle b. Macrocycle, mesocycle, microcycle c. Microcycle, mesocycle, macrocycle d. Mesocycle, macrocycle, microcycle
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Macrocycle, mesocycle, microcycle
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Which of the following is the BEST recommendation to give to a sprinter who runs with too much vertical displacement? a. Use a longer push-off with each stride b. Raise the hips upward more than forward c. Keep the torso in a more erect position d. Focus the eyes on the ground slightly ahead of the feet
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Use a longer push-off with each stride
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In preparing for the hexagon agility test, the strength and conditioning professional should create a hexagon on the floor with which of the following dimensions? a. Length of each side: 12in (30cm) & angle between sides: 100 degrees b. Length of each side: 24in (60cm) & angle between sides: 120 degrees c. Length of each side: 24in (60cm) & angle between sides: 100 degrees d. Length of each side: 12in (30cm) & angle between sides: 120 degrees
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Length of each side: 24in (60cm) & angle between sides: 120 degrees
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Which of the following are common skinfold assessment sites to use when testing a female using the Jackson-Pollock 3-site body composition formula? a. Supraillium, abdomen, & triceps only b. Supraillium, triceps, & thigh c. Supraillum, abdomen, & thigh d. Abdomen, triceps, & thigh
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Supraillium, triceps, & thigh
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A 120-lb (55-kg) female basketball player has the following test results 1RM bench press: 155lb (70kg) 1RM squat: 225lb (102kg) Vertical jump: 15in (38cm) 1-min sit-up test: 65 Based on these results, which of the following exercise should be added to her training program? a. Dumbbell fly - b. Front squat c. Depth jump - d. Machine abdominal crunch
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Depth jump
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Which of the following tests are the MOST sport-specific to women's collegiate field hockey? a. T-test & 40-yd (37-m) sprint only b. T-test & 12-min run only c. 40-yd (37-m) sprint & 1.5-mile (2.4-km) run only d. 1.5 mile (2.4-km) run & 12-min run only
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T-test & 40-yd (37-m) sprint only
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Which of the following correctly describes the T-test? a. The first (at the start/finish line) and second cones are 10 yd apart b. The athlete crosses over the feel when moving laterally c. The second and third cones are 10 yd apart d. The athlete runs forward when moving toward the start/finish line
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The first (at the start/finish line) and second cones are 10 yd apart
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Improving speed-endurance can BEST be accomplished by which of the following? a. Performing interval sprints b. Performing longer duration aerobic endurance training c. Increasing the number of ballistic stretches following the workout d. Increasing the intensity of the aerobic endurance workouts
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Performing interval sprints
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An athlete has been performing overspeed sprinting on a high-speed treadmill, sprinting at 20 mph (32 kph) on a 20% grade. Which of the following will BEST minimize the risk of injury? a. Use a spotter b. Only sprint in 5-s increments c. Hold onto the side rails d. Use a harness
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Use a harness
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A professional defensive tackle (American football) had the following testing results two months before the competitive season: Bodyweight: 302lb (137kg) Vertical jump: 28in (71cm) 1RM bench press: 405lb (184kg) 1RM back squat: 530lb (241kg) 40-yd (37-m) sprint: 5.9 seconds Which of the following areas should this athlete focus on to improve his performance? a. Muscular power b. Upper body strength c. Lower body strength d. Sprint speed
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Sprint speed
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A volleyball player is the pre-season preparatory period and currently performing a resistance training program 4 times per week. Which of the following modifications is appropriate when progressing this athlete to an in-season training program? a. Add 1 resistance training session per week b. Schedule the resistance training sessions before sport practice c. Decrease resistance training frequency to 1-2 times per week d. Discontinue resistance training
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Decrease resistance training frequency to 1-2 times per week
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A strength and conditioning professional can use sit and reach test to determine the flexibility of which of the following muscle groups? a. Hip extensors & spinal erectors only b. Hip flexors & hip abductors only c. Hip extensors & hip abductors only d. Hip flexors & spinal erectors only
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Hip extensors & spinal erectors only
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Which of the following explains why the bent-over row should NOT be 1RM tested? a. The deltoids are not a large muscle group b. Accurate and consistent results cannot be gathered c. Only one muscle group is involved d. The exercise is not a multiple-joint exercise
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Accurate and consistent results cannot be gathered
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A junior college basketball forward is administered a battery of tests to determine her training status. Based upon the results shown below, her training program should be designed to emphasize improvement in which of the following areas? Height: 69in (175cm) Weight: 150lb (68kg) Percent body fat: 20% 1RM bench press: 100lb (45kg) 1RM squat: 215lb (98kg) Vertical jump: 19in (48cm) a. Body composition b. Upper body strength c. Lower body strength d. Anaerobic power
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Upper body strength
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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
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Preparatory, transition, competition, active rest
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32. All of the following are technique errors that should be avoided when jogging EXCEPT a. Keeping an erect torso b. Turning the feet outward during the stride c. Bouncing with a vertical sway d. Swinging the arms across the body
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Keeping an erect torso
