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Plyometric-strength exercises are designed to do which of the following? a. Improve dynamic joint stabilization b. Improve reactive joint stabilization c. Improve dynamic neuromuscular efficiency d. Improve reactive strength ANSWERV V a. Improve dynamic joint stabilization Training the muscle and tendon's ability to load cecentrically and rapidly relea concentrically is known as which of the following? a. Load-torque curve b. Force-velocity curve c. Stride cycle d. Stretch-shortening cycle ANSWERV ¥ d. Stretch-shortening cycle According to the text, which type of mental imagery is MOST effective for improving sports performance? a. Visual b. Olfactory c. Auditory d. Kinesthetic ANSWERV ¥ d. Kinesthetic Which type of feedback is used after the completion of an exercise to help inform the athlete about the outcome of what was just performed? a. Knowledge of performance b. Knowledge of repetition c. Knowledge of results d. Knowledge of proprioception ANSWERV V c. Knowledge of results When performing an exercise in the transverse plane, around which of the following axes does the movement occur? a. Longitudinal b. Coronal c. Contralateral d. Anterior-posterior ANSWERV ¥ a. Longitudinal Which coordinated muscle action docs balance-stabilization training improve? a. Rapid acceleration b. Reciprocal inhibition c. Dynamic deceleration d. Co-contraction ANSWERV ¥ d. Co-contraction When training in Phase 4: Maximal Strength, how many times per week should an athlete participate in resistance training? a.2to4 b.5to7 ce. 5to6 d.3 to7 ANSWERV V a. 2 to 4 What principle states that when a muscle is stimulated to contract, it contracts completely? What is the term for the systematic approach to program design using the General Adaptation Syndrome and the principle of specificity to produce adaptations’? a. Neural demand b. Exercise selection c. Proprioception d. Periodization ANSWERY V d. Periodization What is probably underactive for an athlete demonstrating low back arching during the pulling assessment? a. Psoas b. Erector spinae c. Latissimus dorsi d Intrinsic core stabilizers ANSWERV ¥ d. Intrinsic core stabilizers Which of the following is 70% of an athlete's age subtracted from in the HRmax regression formula’? a. 240, b. 208 ce, 232 d. 220 ANSWERY ¥ b. 208 What is the most common sports-related injury. and the number one injury for time lost? a. Metatarsal stress fracture b. Plantar fasciitis c. ACL sprain/tear d. Ankle sprains ANSWERV ¥ d. Ankle sprains When bracing is performed, which of the following has been activated? a. Local stabilization system b. Anterior oblique subsystem c. Lateral subsystem d. Global stabilization system ANSWERV ¥ d. Global stabilization system When should light to moderate sport-specific metabolic training primarily occur? a. In-season b. Preseason c. Post-season d. Off-season Feedback ANS WERV ¥ a. In-season How likely is an athlete with a hamstring strain at risk to experience re-injury? a. 3-4 times b. Athlete is not at risk of re-injury c. 1-2 times d. 6-8 times ANSWERV V d. 6-8 times Which type of training is designed to enhance power and power-endurance while allowing the metabolic systems ample time to recover between each repetition? a. Half effort b. Repeated sprint c. Steady state c. Internal/external rotation d. Adduction/abduction ANS WERY ¥ ec. Internal/external rotation Which of the following is a major benefit of the bent-knee achilles tendon stretch? a. The stretch isolates the anterior tibialis b. The gastrocnemius and the soleus are both stretched c. The achilles tendon is less likely to tear d. The stretch isolates the gastrocnemius ANS WERV ¥ b. The gastrocnemius and the soleus are both stretched What is the current upper intake limit for sodium for the average person as established by the Institute of Medicine? a. 1,600 mg/day b. 2,300 mg/day c. 3,000 mg/day d. 1,000 mg/day ANSWERY ¥ b. 2,300 mg/day What is the outermost layer of connective tissue that surrounds muscle? a. Endomysium b. Perineurium c. Perimysium d. Epimysium ANSWERV ¥ d. Epimysium ‘The transverse abdominis is best activated by performing which of the following exercises? a. Reverse crunch b. Prone iso-abs c. Pullover throw d. Floor crunch ANSWERY ¥ b. Prone iso-abs What muscles are probably overactive when an athlete's low back arches during an overhead squat assessment? a. Hip flexor complex, erector spinae, latissimus dorsi b. Gluteus maximus, hamstring, intrinsic core stabilizers c. Anterior tibialis, gluteus maximus, erector spinae d. Soleus, lateral gastrocnemius, biceps femoris (short head) ANSWERV ¥ a. Hip flexor complex, crector spinac, latissimus dorsi Which of the following injuries often goes unrecognized and unreported? a. Concussion b. Shoulder impingement c. PFP syndrome d. Ankle sprain ANSWERV ¥ a. Concussion Which muscle functions as a stabilizer while an athlete performs a bench press? a. Rotator cuff b. Pectoralis major c. Anterior deltoid d. Triceps ANSWERV V a. Rotator cuff Which of the following is correct when preparing for a back squat? d. Base of support ANSWERV ¥ b. External resistance Which of the following is a contributor to subacromial impingement syndrome (SAIS)? a. Bony deformity of the acromion b. Tension in the rotator cuff c. Under-active pectorals or latissimus dorsi d. Increased shoulder range of motion ANSWERV V a. Bony deformity of the acromion Which of the following is an input that the Human Movement System uses to establish balance? a. Olfactory b. Visual c. Ampullary d. Auditory ANSWERV ¥ b. Visual Symptoms such as stress fracture, muscle strain, joint and muscle pain, and emotional fatigue are largely due to which of the following? a. The multiple-set system b. General Adaptation Syndrome c. Exhaustion d. Periodization ANSWERY Vv c. Exhaustion Which of the following techniques should a coach teach an athlete who struggles with physiological anxiety in pressure situations? a. Relaxation response b. Breath control c. Self-motivation d. Training hard and smart ANSWERV ¥ b. Breath control For NON-vegetarian strength athletes, how many g/kg body weight are recommended for protein intake? a.1.6to 1.7 b. 1.3 to 1.5 ec. 1.2 to 1.4 d. 1.4 to 2.0 ANSWERV Va. 1.6 to 1.7 Which of the following ranges represents cardiac output during maximal exercise? a. 20-25 L/min b. 10-15 L/min ce. 5-10 L/min d. 40-45 Lémin ANSWERV ¥ a. 20-25 L/min A team focused on winning and being better than others operates in which kind of environment? a. Problem-focused b. Qutcome-oriented c. Relationship-oriented d. Emotion-focused ANSWERV ¥ b. Outcome-oriented Single-leg front-to-back hops might be done by an athlete in which phase of OPT? av3 What type of stretching helps improve soft tissue extensibility by taking the muscle to the point of tension and holding for 30 seconds? a. Dynamic b. PNF c. Active d. Static ANSWERV Vv d. Static What assessment is appropriate to determine the lateral speed and agility of an athlete? a. Shuttle test b. BEEP test c. Single-leg STAR excursion test d. Lower extremity functional test (LEFT) ANSWERV ¥ d. Lower extremity functional test (LEFT) Which programming is optimal for SAQ training in order to decrease fatigue and maximize effectiveness’? a. Completed as a effective cool-down after strength training b. Completed as a progressive warm-up before strength training c. Completed as a specific station during the strength training d. Completed on days in between strength training ANS WERV ¥ d. Completed on days in between strength training Which of the following refers to the training used to provide optimal dynamic joint support and maintain correct posture during all movements? a. Endurance b. Power c. Strength d. Stabilization ANSWERV ¥ d. Stabilization During the snatch, which of the following refers to the barbell being elevated from the knees to the area between mid-thigh and the pubic bone? a. Top pull b. First pull ce. Catch d. Shift ANSWERV V d. Shift Sports-specific, integrated, progressive, and systematic are characteristics of which type of program? a. Rehabilitation b. Functional c. Weight loss d. Linear ANSWERV ¥ b. Functional Which is the foundation from which a progressive sports performance training program is built? a. Integrated training b. Flexibility training c¢. Core training d. Balance training ANSWERV v ce. Core training What is the duration that the average athlete will spend training in Phase 2: Strength Endurance? Which of the following best describes an athlete training in a vertically loaded workout? a. Low volume exercises characterized by one- to two-minute bouts with active recovery b. Exercising different major muscle groups on different days of the week c. Performing one set for each muscle group, moving from upper to lower body, then repeating d. Performing three sets of a chest exercise followed by three sets of a back exercise ANSWERV ¥ ec. Performing one set for each muscle group, moving from upper to lower body, then repeating What is the recommended protein intake for strength and power athletes? a. 1.6-1.8 g/kg/day b. 0.8 g/kg/day c. 1,2-1.4 p/ke/day d.2.0-2.2 g/kg/day ANSWERV V a. 1.6-1.8 g/kg/day In which phase of a plyometric exercise must a muscle switch from overcoming force to producing it? a. Eccentric b. Concentric c. Amortization d. Unloading ANSWERV ¥ ec. Amortization Which of the following is the recommended calcium intake for an amenorrheic athlete? a. 1,500 mg/day b. 1.400 mg/day c. 1,700 mg/day d. 1,600 mg/day ANSWERV ¥ a. 1,500 mg/day What do you risk creating if an athlete is put into a level of balance training for which they are unprepared? a. Central processing b. Synergistic dominance c. Feet-forward control d. Co-contraction ANS WERY V b. Synergistic dominance Which of the following is a key role of protein? a. Production of hormones b. Supporting growth and maintenance of body tissucs c¢. Function and clasticity of ecll membrancs d. Effects the circulating blood glucose and insulin levels Feedback ANSWERV ¥ b. Supporting growth and maintenance of body tissues Which of the following is a typical resting heart rate? a. 90 beats per minute b. 70 beats per minute c. 50 beats per minute d. 110 beats per minute ANSWERV ¥ b. 70 beats per minute The quadratus lumborum, psoas major, external obliques, portions of the internal obliques, rectus abdominus, gluteus medius, and adductor complex are classified as which of the following? a. Global movement stabilizers b. Stabilization Endurance c. Iypertrophy d. Maximal Strength ANS WERV V b. Stabilization Endurance Why do females have a greater risk of ACL injury compared to males? a. Males are more likely to pronate their feet than females. b. Females have higher relative loads on the ACL than males. c. Females typically have tighter quadricep musculature than men. d. Males exhibit more knee valgus than females. ANS WERV V b. Females have higher relative loads on the ACL than males. Which of the following is truc regarding casein? a. Highest BV of any protein b. 80% of the proteins in milk c. By-product of cheese making d. Considered a "fast" protein ANSWERV V b. 80% of the proteins in milk The integrated performance paradigm states that in order to move with precision, forces must be loaded, stabilized, and unloaded in which order? a. Loaded eccentrically, stabilized isotonically, unloaded concentrically b. Loaded concentrically, stabilized isotonically, unloaded eccentrically c. Loaded concentrically, stabilized isometrically, unloaded cccentrically d. Loaded eccentrically, stabilized isometrically, unloaded concentrically ANSWERV V d. Loaded eccentrically, stabilized isometrically, unloaded concentrically According to NCAA Division | bylaws, which ergogenic aids can be provided to athletes by a university? a. Carbohydrate/electrolyte drinks b. Caffeine c. Anti-catabolic substances d. Nitric oxide boosters ANSWERV V a. Carbohydrate/electrolyte drinks Which types of training are known to improve speed, agility. and quickness by allowing greater force in less time? a. Strength and power b. Cardiorespiratory and core c. Balance and resistance d. Flexibility and maximal power ANSWERV ¥ a. Strength and power Which of the following exercises is performed in the frontal plane? a. Ice skaters b. Step-up to biceps curl c. Ball lift and chop d. Squat to shoulder press ANSWERV V a. Ice skaters During functional movements, which of the following is responsible for providing stabilization and cccentric control of the core? a. Anterior oblique subsystem b. Global stabilization system c. Local stabilization system d. Deep longitudinal subsystem ANSWERV ¥ b. Global stabilization system 
