Program Design
What training variable is manipulated when a coach increases weight lifted over time to drive adaptation?
Progressive Overload
Which of the following is considered contraindicated for youth plyometric training?
A. Depth jumps
B. Single-leg hops
C. Overhead medicine ball throws
D. Box jumps
A. Depth jumps
What macronutrient is the PRIMARY fuel source for high-intensity exercise?
Carbohydrates
What ergogenic aid improves alertness and reaction time by stimulating the CNS?
Caffeine
What is responsible for early strength gains before muscle size increases?
Neural adaptations
What phase reduces volume but maintains intensity to prepare for competition? Marathoners do this in the last two to three weeks before the marathon.
Tapering
What rest interval is MOST appropriate for hypertrophy training?
30-90 seconds
Which of the following supplements is best suited for a marksman or archer?
A. Caffeine
B. Nicotine
C. Sodium Bicarbonate
D. Beta-Blockers
D. Beta-blockers
What ergogenic aid helps buffer hydrogen ions during high-intensity exercise, but also often causes GI issues?
Sodium bicarbonate (baking soda)
Which of the following describes motor units firing in a nonconsecutive order by inhibiting the lower-threshold motor units and activating higher-threshold motor units in their place?
A. Selective recruitment
B. Henneman’s size principle
C. Vasoconstriction
D. Autogenic inhibition
A. Selective recruitment
Which sport season often has sport practice as a low priority but resistance training as a high priority?
Off-season
Which type of exercise should be performed LAST in a workout?
A. Core/stability
B. Power
C. Olympic lifts
D. Structural lifts
A. Core/stability
My post-workout snack has 100 g of carb in it. What would be an ideal amount of protein for this snack to have to best promote muscle recovery?
25-33.3 g of protein (between a 4:1 and 3:1 ratio of carbs to protein)
What is the AMDR of fat for adults above 18 years old?
20-35%
A sprinter improves performance following plyometric training. Which adaptation is MOST responsible?
A. Increased mitochondrial density
B. Improved stretch-shortening cycle efficiency
C. Increased fat oxidation
D. Increased capillary density
B. Improved stretch-shortening cycle efficiency
What is the MOST appropriate rep range and intensity for maximal strength development?
1–5 reps at ~85–100% 1RM
What is the MOST appropriate rep range and intensity for muscular endurance?
12–20+ reps at <67% 1RM
Exercise performance is impaired when an athlete is dehydrated by as little as ____ of their body weight and indicates the athlete is not adequately replacing fluid lost through sweat.
2%
What is the DRI for fiber in adult women?
21-25 g/day
What condition results in long-term performance decline, fatigue, and possible hormonal disruption due to excessive training without recovery?
Overtraining syndrome
A 32-year-old collegiate baseball player has a resting heart rate of 40 BPM. Using the Karvonen formula, calculate his target heart rate if he is to train at 75% intensity.
151
Max heart rate = 220 - 32 = 188 BPM
Heart Rate Reserve = Max heart rate - resting heart rate = 188 - 40 - 148 BPM
Target heart rate = (Heart Rate Reserve x Intensity) + resting heart rate = (148 x 75%) + 40 = 151 BPM
An athlete performs 3 sets of 5 reps for a 250 lb bench press. What is the total volume load?
3750 lbs
For effective carb loading, male athletes should aim for a diet consisting of what minimum percentage of calories from carbohydrates?
70%
How many ounces of a fluid (with sufficient electrolytes) should an athlete consume if he lost three pounds of body weight during a training session?
72 ounces (24 ounces per pound)
Cardiac output of a highly trained aerobic individual is about how many L/min? (+ or - 5 L/min)
33.8 L/min