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WorksheetsPFT 102 - Final Exam Review (Homework 04)
Total questions: 15
Worksheet time: 15mins
Name
Class
Date
1.
Which phase of the OPT™ Model entails the use of superset techniques where a more stable exercise (such as a bench press) is immediately followed with a stabilization exercise with similar biomechanical motions (such as a stability ball push-up)?
a)
Phase 1: Stabilization Endurance Training
b)
Phase 2: Strength Endurance Training
c)
Phase 3: Hypertrophy Training
d)
Phase 4: Maximal Strength Training
2.
All of the following are PRIMARY goals/adaptations of Phase 1: Stabilization Endurance, EXCEPT:
a)
increased stability.
b)
increased muscular endurance.
c)
increased neuromuscular efficiency of the core musculature.
d)
increased muscular development (hypertrophy).
3.
Which phase of the OPT™ Model primarily progresses exercises by increasing the proprioceptive demand (controlled instability) rather than the load?
a)
Phase 1: Stabilization Endurance Training
b)
Phase 2: Strength Endurance Training
c)
Phase 3: Hypertrophy Training
d)
Phase 4: Maximal Strength Training
4.
How much rest time is recommended for maximal strength adaptations?
a)
45 seconds
b)
30 seconds
c)
90 seconds
d)
3-5 minutes
5.
What is neural demand?
a)
Challenge an exercise places on muscular strength
b)
Challenge an exercise places on balance and stabilization system
c)
Performing exercises in a stable environment
d)
Challenge an exercise places ligamentous stability
6.
Which acute variables BEST elicit the adaptation of maximal strength?
a)
1-10 repetitions, 3-6 sets, 30-45% of one rep max (1RM)
b)
12-20 repetitions, 1-3 sets, 50-70% of one rep max (1RM)
c)
6-12 repetitions, 3-5 sets, 75-85% of one rep max (1RM)
d)
1-5 repetitions, 4-6 sets, 85-100% of one rep max (1RM)
7.
60 seconds of rest will allow approximately:
a)
50% recovery of ATP/CP.
b)
75% recovery of ATP/CP.
c)
85-90% recovery of ATP/CP.
d)
100% recovery of ATP/CP.
8.
Which of the following exercises is MOST appropriate for an athlete training in the Stabilization level (Phase 1) of the Optimum Performance Training model?
a)
Ball Dumbbell Chest Press
b)
Bench Press
c)
Two-Arm Medicine Ball Chest Pass
d)
Medicine Ball Oblique Throw
9.
What is tendonitis?
a)
Inflammation of a muscle
b)
Inflammation of a tendon
c)
Inflammation of a ligament
d)
Inflammation of the bone
10.
How can the intrinsic muscles of the foot be strengthened?
a)
Resisted dorsiflexion
b)
Towel pick-ups
c)
Calf raises
d)
One leg balancing
11.
What is the most common sports-related injury?
a)
Metatarsal stress fractures
b)
ACL sprain
c)
Ankle sprains
d)
Shoulder dislocation
12.
What is the most common mechanism of injury for an ACL tear?
a)
Land on a straight knee
b)
Hit from the side
c)
Hit from behind
d)
Plant and cut
13.
Which tendon is shared by the gastrocnemius and soleus muscles and inserts on the base of the calcaneus?
a)
Achilles tendon
b)
Anterior tibialis tendon
c)
Patellar tendon
d)
Biceps tendon
14.
According to the text, what is defined as “pain in the knee region that is provoked or accentuated by actions that involve motions at the patellofemoral joint and/or increase pressure of patella against the femoral condyles”?
a)
Runner’s knee
b)
Jumper’s knee
c)
Patellofemoral pain
d)
Knee valgus
15.
A common diagnosis broadly defined as "compression of the structures that run beneath the coracoacromial arch" is known as:
a)
shoulder impingement syndrome
b)
acromioclavicular arthritis.
c)
biceps tendinitis .
d)
adhesive capsulitis (Frozen shoulder).
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