Deck 4: Components of a Training Session

Question 1

The general warm-up consists of exercise progressions for the first exercise in the training session.

Answer 1

False

Question 2

The general warm-up is designed to elevate the heart rate gradually and get blood flowing to those muscles and joints that will be trained.

Answer 2

True

Question 3

Bands and chains are designed to take advantage of the strength curves of free weight exercises.

Answer 3

True

Question 4

Bands work throughout the range of motion of the lift.

Question 5

Chains increase the resistance as the barbell is lowerd.

Question 6

Free weights result in greater strength gains than selectorized equipment.

Question 7

Dorsiflexion during sprinting is called booting.

Question 8

Frontside mechanics refers to a sprinting bringing their heel to their hips.

Question 9

Metabolic conditioning involves helping the athlete to lose weight to improve their appearance.

Question 10

Active recovery involves performing sets to failure at the end of a strength training workout.

Question 11

Which of the following is an example of an exercise appropriate for the general warm-up?

A) Slow 800 meter jog
B) Muscle snatch
C) Bounding 60 meters
D) Light bench press

Question 12

Which of the following is a way that a proper warm-up increases temperature?

A) Increased blood flow
B) Friction from actin and myosin
C) Use of energy stores
D) All are ways that the warm-up increases temperature

Question 13

Which of the following is not a benefit of free weights?

A) They require balance
B) Wide variety of exercises possible
C) They do not require supervision
D) They are less expensive than machines

Question 14

The ability to exert force quickly is?

A) Hypertrophy
B) Maximal strength
C) Power
D) Endurance

Question 15

Which of the following drills teaches frontside mechanics?

A) Ankling
B) Heel kicks
C) Straight leg bounds
D) High knee drills

Question 16

Speed is often considered to be the product of:

A) Technique and velocity
B) Stride length and stride frequency
C) Muscle cross sectional area and angle of pennation
D) Leg length and height

Question 17

With assisted sprinting, athletes should not be reaching speeds in excess of what percentage of maximal?

A) 50-60%
B) 65-75%
C) 85-95%
D) 106-110%

Question 18

Performing submaximal sprints in training could result in which of the following?

A) Altered running mechanics
B) Increased stride frequency
C) Increased running velocity
D) Increased rate of force production

Question 19

Elastic energy is thought to come from the?

A) Tendon and elastic components of the muscle
B) Ligaments of the joint
C) Bone

Question 20

Which of the following is not a theoretical benefit of massage?

A) Reduced soreness
B) Replenishment of creatine phosphate stores
C) Lactate removal
D) Increased blood flow

Question 21

List the benefits of the warm-up

Question 22

How should an athlete warm up if they are going to sprint and then lift weights in the same session?

Question 23

What are the theoretical reasons for using chains and bands with barbells?

Question 24

Why do free weights require more supervision than selectorized equipment?

Question 25

List the benefits of using plyometrics, list the cautions.

Question 26

List exercises that would improve the ability to exert force horizontally.

Question 27

According to the text, does performing static stretching as warm-up aid performance? Why or why not?

Question 28

Compare and contrast free weights and selectorized equipment.

Question 29

Describe the major categories of speed drills and their purpose.

Question 30

Describe the progression of agility drills.

Question 31

Why is it important for an athlete to focus on exercises that improve their ability to increase force in a horizontal direction?

Question 32

Summarize the research on active recovery, massage, and cold/contrast baths.