1. Which of the following statements concerning weight training programs for prepubescent boys is incorrect?

(Points:
2)

large increases in muscle size are unlikely although strength can be imporved.

Careful supervision is required since injuries are more likely to occur.

Weight training should involve one set, a low number of repetitions and heavy weight.

Boys and girls need some type of stength training to improve shoulder and arm strength.

2. The recommendation by most authorities, including the American College of Sports Medicine guidelines, for
resistance training for young preadolescnets is that training should occur no more than______days per week? (Points:
2)

3. The "rule" of the "thumb" recommendation for the safe wieght loss of growing athletes is to lose no more than
_____to_____pounds weekly? (Points: 2)

2-3

4-5

6-7

8-9

4. Plyometric training is not recommended for young prepubescent athletes or thouse of any age who cannot leg press
at least_____times their weight. (Points: 2)

1 to 1.5

2 to 2.5

3 to 3.5

4 to 4.5

5. Bioenergetics is the study of energy flow through a living system. (Points: 2)

True

False

6. The main type of muscle fiber used during a 60-meter dash is _____muscle fiber? (Points: 2)

fast twitch 11b

fast twitch 1a

slow twitch type Ib

 slow twitch 1

7. Which of the following statements about muscle fiber types and training is correct? (Points: 2)

slow twitch red bibers can be changed into fast twitch white fibers?

Intermediate type c fibers can develop either the characteristics of fast twitch of fast twitch or slow twitch
fiber with training?

Strength and power training develop slow twitch fibers?

It is not possible to train a specific fiber type?

8. The golgi tendon organ responds to increased tension after_____to_____seconds? (Points: 2)

6,10

16,20

26,30

36,40

9. The predominance of one type of muscle fiber over another in the human body is mainly caused by? (Points: 2)

age

conditioning program

gender

heredity

10. The elements of a muscle that contract (shorten), relax and elongate are called? (Points: 2)

actin

myofibrils

myosin

titin

11. muscle is composed of approximately_____percent protein and _____percent water? (Points: 2)

22,70

42,70

50,50

50,70

1. In executing the standing triple jump, the athlete begins the test with a ______take-off: (Points: 2)

running one-foot

running two-foot
 standing one-foot

standing two-foot

2. The minimum standard for an offensive or defensive tackle in the vertical jump on the NFL Combine test
is_____inches. (Points: 2)

20

24

28

32

3. In the standing triple jump, a college male athlete should exceed? (Points: 2)

22'

25'

28'

31'

4. Commonly used tests to measure an athlete's power are? (Points: 2)

vetical jump & 800m run

1.5 mile run & standing long jump

standing long jump & vertical jump

none of the above

5. Which of the following speed test is commonly used in baseball? (Points: 2)

40-yard dash

60-yard dash

80-yard dash

100-yard dash

6. To meet the standard for the NASE repeated sprint test (speed endurance), there should be no mre than
a_____second difference amoung the 6-10 trials? (Points: 2)

1/10

3/10

5/10

7/10

7. In comparing the strength of muscle groups in the right and left leg, a muscle imbalance is considered significant if
there is a difference of _____pounds or more? (Points: 2)

2-4

5-10

15-20

25-30

8. Which of the following represents the approximate stride rates of champion sprinters? (Points: 2)

3.0-3.5 steps per second

4.0-4.5 steps per second

4.5-5.0 steps per second

5.0-5.5 steps per second

9. The amount of so-called essential body fat for men and women needed for normal physiological function
is_(men)and_____(women)? (Points: 2)

0,3

3,12

5,20

10,25
1. The flexibility technique that involves an extreme stretch and lengthy hold is called a? (Points: 1)

ballistic stretch

dynamic stretch

PNF stretch

static stretch

2. A general warm-up period of about_____minutes is needed to prepare the body for vigorous exercise? (Points: 1)

10-15

15-20

20-25

25-30

3. Which of the following stretching techniques are associated with bouncing at the very end of the movement? (Points:
1)

Ballistic

Dynamic

PNF

Static
4. When one set of muscles is contracting (agonists or prime movers), the opposing muscles are relaxing (antagonists).
The grouping of coordinated and opposing agonistic and antagonistic muscles is called? (Points: 1)

Gray's Law

reciprocal enervation

the inverse myotatic reflex

the stretch reflex

5. When the intensity of a stretch on a tendon exceeds a critical point, a reflex occurs to inhibit the muscle contaction,
relax the muscle and reduce tension. This protective mechanism is referred to as? (Points: 1)

reciprocal enervation

specificity

the inverses myotatic reflex

the stretch reflex

6. The knee jerk or patella reflex is a classic example of the (Points: 1)

golgi tendon jerk

inverse myotatic reflex

stretch reflex

contraction reaction

7. In a typical workout, the dynamic stretching session should occur (Points: 1)

as the very first thing an athlete does

immediately following the general warm-up session

at the end of the workout

anytime during the workout

8. For most athletes in the starting position for a 40-yard dash, the toe of the lead leg should be
approximately_____inches from the starting line. (Points: 1)

8-12

12-16

16-20

20-24

9. Which of the following statements about proper take-off from a three or four-point stance is incorrect? (Points: 1)

The center of gravity should move above the front foot

 The front leg is bent at 90 degrees and the rear leg near 135 degrees

Both feet should apply pressure to the ground

Shoulders should be behind the hands and starting line

10. Which of the following statements concerning the use of the standing start for younger atheltes in soccer and
baseball is "INCORRECT"? (Points: 1)

Young athletets do not possess enough strength and power for a forceful push-off.

Young athletes are unaccustomed to a three or four-point take-off and often have not mastered the porper
technique.

Errors in improper crouched starts are more likely to result in poor times.

Even a faulty crouched start is more effective than a standing start.

11. One major advantage of using the 4-point track start in the 40 yard dash test is that (Points: 1)

it allows you to move and support more weight forward

it is easier to master the form and technique

it allows a more forceful push-off the rear foot

it allows a more forceful push-off the front foot

12. Explosive stopping and cutting in team sports is imporved mainly through (Points: 1)

speed-strength training

training the neuromuscular system and increasing the firing rate of motor neurons

speed endurance training

all of the above

13. Which of the following factors are essential if you are to be successful faking out an opponent on the football field?
(Points: 1)

Draw the defender into the danger zone within 2-3 yards before making the cut

neutralize the defendcer, slowing his movement and altering his center of gravity

display your force first and make the defender react to your movement

all of the above actions are essential

14. The amount of so-called essential body fat for men and women needed for normal physiological function
is_____(men)and _____(women) (Points: 1)

0, 3

3,12

5,20
 10,25

15. An exercise that begins with a maximal eccentric stretch followed by a concentric contraction is called (Points: 1)

calisthenics

plyometrics

isometrics

isotonic

16. The primary purpose of strength and power training is to (Points: 1)

develop the required force and tissue capacity for your sport

get as strong as possible anyway you can

develop as much muscular endurance as possible

improve quickness

17. An athlet who completes three sets of 3-5 repetitions of the bench press using two times his body weight is
operating as a level of? (Points: 1)

poor

average

good

excellent

18. How many repetitions are recommended in a weight training porgram designed to stimulate muscle hypertrophy?
(Points: 1)

1-2

2-3

4-5

5-8 or until muscle failure

19. Which of the following porgrams should receive the major emphasis to imporve an athlete's ability to make
repeated short sprints during competition without slowing down due to fatigue? (Points: 1)

speed-endurance training

speed-strength training

sport loading

sprint-assisted training

20. Medicine ball throws adn toughening catches are examoles of _____training. (Points: 1)
 ballistic

plyometric

strength training

sport loading

21. The type of training designed to minimize slowing at the end of a 400-meter sprint is termed_____training. (Points:
1)

aerobic

speed endurance

speed-strength

sport loading

22. The proper amount of weight to add to an athlete during sport load training is (Points: 1)

the maximum weight the athelte can handle

no more than 20 percent of body weight

a weight that permits proper spointing form and fast muscle contractions

a weight so light that the athelte does not notice its presence on the body

23. Which of the following are examples of Sport Loading? (Points: 1)

parachutes and harnesses

weighted sleds and weighted vests

uphill and staircase sprinting

all of the above

24. Which of the following is "NOT" a sprint-assisted training method? (Points: 1)

High speed stationary cycling

towing with surgical tubing

high speed treadmill sprinting

all of the above are sprint-assisted training methods

25. Combining sprint-assisted and sprint-resisted (sport loading) training in the same workout is an effective technique
called_____training? (Points: 1)

combination

contrast

speed strength
 stride length

26. In weight training, a rest period between sets and exercises of 30 seconds results in a
recovery of apporximately _____percent of depleted stores. (Points: 1)

100

75

50

25

27. In a practice session, how effective are the typical sport-related drills used in football, basketball, baseball and
soccer in imporving speed in short sprints? (Points: 1)

very effective

moderately

slightly effective

ineffective

28. The most effective method of identifying muscle imbalances in athletes is through the use of the _____test (Points:
1)

1RM (repetitions maximum)

5RM

12RM

Maximum repetitions test

29. According to NBA trainer, Gary Vitti, which of the following are the two most important factors to measure in
professional basketball players (Points: 1)

I-The first and second steps

II-The first and second jumps

III-the length of each stride

IV-The number of steps per second

II & III

I & II

II & IV

30. Sustained power and quickness is a phrase used in coaching that is also referred to as (Points: 1)

acceleration
 speed endurance

sprint-assisted training

sport loading

31. The most important area of conditioning for basketball players is (Points: 1)

absolute strength

upper body endurance

flexibility

speed endurance (anaerobic)

32. When performing high speed movements, an athlete should not drop below____percent of their maximum speed
(Points: 1)

10

12

33. A strength training program designed to increase the neuromuscular component of maximum strength requires
training that brings about musclefailure in_____repetitions. (Points: 1)

1-3

4-6

7-9

10-12

34. To properly train for speed (neuromuscular training) using sprint-assisted training, the rest interval between each
repetition should be approximately (Points: 1)

less than 30sec

less than 1 minute

2-3 minutes

4-6 minutes

35. Evidence now suggests that power (moving a given load as quickly as possible) is best developed through weight
training programs that use (Points: 1)

lighter loasds (40% of 1RM), few sets and reps, performed as fast as possible

lighter loads (40% of 1RM), 5-6 sets, 2-3 reps, performed as fast as possible

heavier loads (90% of 1RM), few sets and repetitions, performed as fast as possible
 heavier loads (90% of 1RM), 5-6 sets, 2-3 reps, performed as fast as possible

36. The most commonly recommended weight training exercises used to develop speed and power are the (Points: 1)

bench and military press

olympic lifts

squat and lunge

leg press and leg curl

37. Which of the following is "NOT" an advantage of resistance band training when used as a supplement to other
strength training programs (Points: 1)

exercises can more esily reproduce specific movements in a sport

The "pulling back" effect of the bands exercisesthe agonist muscles while stretching out the antagonist
muscles

The light resistance is excellent during rehbilitation from injury

greater strength gains are achieved than with regular weight training

38. If muscle hypertrophy is your weight training goal, a rest period of_____seconds is recommended sindce this
allows some recovery and still ensures near complete muscle fatigue upon completing the final set. (Points: 1)

15-25

30-90

60-120

90-160

39. Which of the following associations between per cent of the 1 RM used in weight training and the quality
developed is "INCORRECT"? (Points: 1)

90+%-Strength

80-90%- Strength and strength endurance

50-70%-Power and muscle endurance

None of the above are incorrect

40. Which of the following is "NOT" considered one of the foundation components of speed-strength? (Points: 1)

absolute strength

explosive strength

relative strength

starting strength

41. The type of training that is designed to improve the ability of body tissue to deliver, transmit and absorb enerty is
referred to as_____training. (Points: 1)

ballistic

power

sport loading

strength

42. Which of the following sport loading techniques imposes the highest risk of injury to athletes? (Points: 1)

stadium steps

resisted training using surgical tubing

chest harness

weighted vest

43. Which of the following techniques is "not" an example of Sport Loading? (Points: 1)

sprinting against resistance using a harness and partner

sprinting while attached to a parachute

stadium stair and uphill sprinting

downhill sprinting

44. Sport loading is mainly designed to imporve sprinting speed during the _____phase. (Points: 1)

start and exceleration

maximum speed

final 20 meters of a 100m dash

slow down phase near the end of a sprint

45. Speed endurance training is a relatively new term in sports that was originally called

(Points: 1)

aerobic training

anaerobic training

specificity training

wind sprint training

46. In football and basketball, the main advantage of developing a high level of speed endurance is to (Points: 1)

increase the ability to sprint faster

 increase the ability to accelerate faster

to be able to sprint 100 or more yards without slowing due to fatigue

be able to make repeated sprints without slowing due to fatigue

47. Which of the following sequences of training porgrams used in a workout is "not" listed in the recommended order
of use in a typical off-season workout? (Points: 1)

General warm-up, stretching, sprint-assisted training

General warm-up, stretching, weight training, plyometrics, sprint-assisted training

General warm-up, stretching, sprint-assisted training, weight training, static stretching

General warm-up, stretching, speed endurance training, weihgt training, static stretching

48. Loss of strength and power are likely to occur in-season unless a maintenance program is utilized that involves a
minimum of _____weight training and _____plyometric session(s) (Points: 1)

1,1

2,2

1,3

2,3

49. A unique resistance training program that uses single sets of 10-12 different exercises that are completed in
succession with no rest between exercises is referred to as (Points: 1)

calisthenics

circuit training

specificity training

super sets

50. The weight training system that changes that intensity of an exercise from set to set (ascending, descending or
triangular) is referred to as _____training (Points: 1)

circuit

compound

pyramid

super sets

51. Which of the following is correct? (Points: 1)

The negative or eccentric phase of a repetition involves raising the weight

An athlete can generally handle more weight in the raising phase than in the lowering phase

The posititve phase or concentric portion is the lowering of the weight

 The positive phase or concentric portion is the lowering of the weight

Using more resistance during the negative phase of weight training results in no greater strength gains than
the positive phase

52. The weight training technique that uses heavy weight (close to the 1RM) for multiple repetitions is called the
_____system (Points: 1)

forced repetition

priority

rest-pause

split-routine

1. Which of the following only apply to the "Western Model" of periodization? (Points: 2)

Each phase of training builds on the previous phase

Athletes achieve maximum levels in one are of conditioning before moving on to a different phase

Maximum intensity training, speed endurance training, and strength training are used year around, peaking
during the competitive season

2. The main advantage of the Eastern Model of periodization is that (Points: 2)

Athletes develop or "peak" at maximum levels of strength, speed endurance and speed at the same time

loads placed on the athlete are cycled throughtout the week

athletes "peak" in one area; then devote 3 months to another area

the program requires only three workouts weekly

3. One important objective of periodization for maximum improvement of performance in sports through strength
training is to apply the cncept of specificity by (Points: 2)

training the major muscles involved in the sport

tranining movements of the sport, not individual muscles

focusing on the in-season training period

focusing on foundation training in the off-season period

4. According to Tudor Bompa, which of the following concepts do "not" apply to periodization in strength training?
(Points: 2)

Develop joint flexibility

Develop core strength

Develop the stabilizers

Develop large muscle mass

5. Normal practice sessions during the in-season period in most sports are not long enough to bring about great
improvement in most basic training areas? (Points: 2)

True

False
1. The source of fuel that supplies energy for aerobic work is? (Points: 2)

carbohydrates

fats

protein

minerals

2. Complex carbohydrates (fruits, vegetables and grains) are digested and stored in the body in the form of? (Points: 2)

dextrose

glucose

lactose

glycogen

3. Which of the following statements is correct? (Points: 2)

milk and athlete's wind brings on early fatigue

salt tablets should be given to all athletes on hot, huymid days

dextrose tablets or a 12-ounce cola drink at half-time is a good choice to increase energy for second half play

It is safe to swim immediately after eating without worrying about stomach cramps if you are not too full and
feel comfortable

4. Which of the following is not a main function of dietary protein? (Points: 2)

growth and maintenance

source of energy

production of enzymes

production of antibodies

5. The body can metabolize only so much protein; excess protein intake of more than_____grams per meal or eating
session will be stored as fat? (Points: 2)

30

45

60

75

6. Athletes who engage in heavy weight lifting 5-6 times weekly need at least ____grams (per pound of bdy weight) of
dietary protein each day? (Points: 2)
 1.0

2.5

3.5

4.5

7. Sugar that is not immediately needed for energy is stored in the (Points: 2)

blood as a monosaccharide

liver as fat

muscle cells as glycogen

skin as fat

8. For optimum sprinting speed, body fat should not exceed_____percent for men and_____percent for women (Points:
2)

5,10

10,15

15,20

20,25

9. Which of the following foods has the highest glycemic index? (Points: 2)

baked potato

kidney beans

white rice

whole wheat bread

10. Which of the following statements about water is "incorrect"? (Points: 2)

66-70% of a person's total body weight is water

35% of total body water is intracellular

blood is about 93% water

None of the above are incorrect