Resistance exercise program design

Which of the following exercises requires a spotter?

• Lat pulldown

• Wrist curl

• Power clean

• Step-up

During which of the following exercises should a spotter's hands be placed on the athlete's forearms near the wrists?

• Bench press

• Incline dumbbell bench press

• Upright row

• Lying barbell triceps extension

Which of the following grips should be used during the deadlift exercise?

• Overhand

• Closed

• Open

• Alternated

Which of the following is the correct foot pattern in the step-up exercise? (L=left foot, R=right foot)

• Step up L then R, step down L then R

• Step up R then L, step down L then R

• Step up L then down L, step up R then down R

• Step up R then L, step down R then L

The primary movement during the second pull phase of the power clean is

• Hip flexion

• Hip extension

• Knee flexion

• Dorsiflexion

Training on instability devices can reduce the overall agonist force production capacity and power output of the athlete to less than ______ of what can be achieved in a stable condition.

• 20%

• 50%

• 70%

• 90%

Which of the following is a rationale for using variable-resistance training methods?

• To accommodate the changing mechanical advantages associated with constant-loaded exercises

• To minimize force application throughout the full range of motion

• To increase the time spent decelerating during a lifting motion

• To keep the applied resistance constant during changes in joint angle

With regard to core training, when is instability exercise best applied?

• With untrained athletes who are relatively weak

• In trained athletes who are rehabilitating from an injury

• With trained athletes who are trying to optimize strength and power

• With untrained athletes who are new to the exercise

If a strong athlete incorporates only unilateral training into his or her program, what might the strength and conditioning professional expect to happen?

• A bilateral facilitation will occur

• A bilateral deficit will be developed

• A reduction in bilateral asymmetries will occur

• Only unilateral strength will increase

If during the tire flip the athlete’s hips rise faster than the shoulders during the initial pushing motion, what is an effective correction to give the athlete?

• Start with a higher hip position

• Keep the hips slightly below the shoulders in this position

• Lift the tire upward instead of driving it forward

• Push with the arms first