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1

the bicep curl uses what lever?

3rd class

2

All else being equal, this type of muscle fiber arrangement will be associated with higher forces:

bipennate

3

The primary substrate for a 50-meter sprint is

creatine phosphat

4

The general recommendation for dietary fat is

30%`

5

At the beginning of aerobic exercise, before reaching steady state, an individual will be in this state:

oxygen deficit

6

The hormone used illegally by some athletes to enhance red blood cell production in the body is

erythropoietin

7

examples of training adaptations for aerobic exercise

increased blood volume
increased capillary density
increased oxygen extraction at a given rate of exercise
increased stroke volume at a given rate of exercise

8

signs of overtraining

decreased muscle glycogen
decreased performance
increased muscle soreness
increased submaximal heart rate

9

During maximal intensity activities (>90% of maximum) which fibers will be recruited?

all

10

Exercise results in an increase in this system's activity:

sympathatic

11

Adaptations in all of the following contribute to increases in VO2max with endurance training

increase VO2max
decrease lactate levels at a submaximal pace
increase the relative amount of fat used at race pace

12

An application of the principle of overload for an aerobic endurance athlete would be to have the athlete train

above lactoate threshold

13

oni wants to increase the speed at the end of her endurance running performance. The best training method for achieving this goal is

repitipion

14

Which of the following is the most effective type of exercise for optimizing sport-specific muscular strength for well-trained athletes?

core

15

An individual’s 1RM can be assessed in all of the following exercises

bicep curl, leg press, seated calf raise

16

can shoulder press be tested for 1 RM

no

17

Which of the following statements is true about training to optimize muscular hypertrophy?

It should be high volume with a moderate-to-low intensity load and short rest periods.

18

To increase the runner’s stride frequency during the maximum speed of sprinting, use this type of training:

assissted sprinting

19

Jake wants to begin a plyometrics training program, but his coach has advised him that in order to begin upper-body plyometric exercises, he must be able to bench press a minimum weight to be considered ready. Based on his personal information (height 6'2", weight 190 lbs., 22 years of age), what is the minimum weight that Jake must bench press in order to be considered ready for upper-body plyometrics training?

285 pounds

20

The ability to perform a quick change in direction of a movement such as that observed during a movement involving the stretch-shortening cycle is called

reactive ability

21

Paula has several years of experience with resistance and plyometric training. Based on her training, what is the suggested plyometric training volume?

120-140

22

The correct order of the movement phases used in a power clean is

beginning position, first pull, scoop, second pull, catch

23

Andrea finds that her athletes’ performance on the push-up test and the YMCA bench press test is not similar, even though both tests are designed to assess muscular endurance of the upper body. These tests appear to lack this type of validity.

concurrent

24

plyometric volume for someone beginning a program

80-100

25

plyometric volume for someone with some experience

100-120

26

plyometric volume for someone with a lot of experience

120-140`

27

what is the proper plyometric landing position

the shoulders are in line with the knees, which helps take the center of gravity over the bodys base of support

28

If an athlete does low-intensity lower body resistant training on monday, what else should they do along with that on the same day?

high-intensity upper body
opposite on both

29

what should be included in plyo warm-up drills

marching, jogging, skipping, footwork, lunging

30

what factors affect the intensity of lower body plyo drills

points of contact
speed
height of the drill
body weight