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Sports Med - Strength Conditioning

Total questions: 77

Worksheet time: 1hrs 1mins

Name
Class
Date
1.
  1. Body’s ability over a sustained period of time to deliver oxygen to tissues.
a)

Muscular endurance

b)

Cardiovascular endurance

c)

Overload

d)

Periodization

2.
The ability to exert maximum muscular contraction instantly in an explosive burst of movement composed of both strength and speed.
a)

Speed

b)

Power

c)

Muscular strength

d)

muscular endurance

3.
Which would best be associated with a volleyball player?
a)

Power

b)

cardiovascular endurance

c)

adaptation

d)

muscular endurance

4.
Which best describes what happens to an athlete when they are injured and unable to train?
a)

Periodization

b)

Overload

c)

Reversibility

d)

Specificity

5.
Which best describes the concept that training should be relevant to the athlete’s sport?
a)

Adaptation

b)

Reversibility

c)

Periodizaton

d)

Specificity

6.
The athlete can increase the amount of weight lifted, increase the number of sets, or increase the number of reps in a set, to achieve what..?
a)

Specificity

b)

Adaptation

c)

Reversibility

d)

Overload

7.
What allows the athletes to plan their training, using a varying training program, to bring about optimal gains in physical performance and be able to bring their performance to a peak at a particular point in time?
a)

Periodization

b)

Adaptation

c)

Reversibility

d)

Overload

8.
True/False: Adaptation will not occur if the stress is not great enough to overload the body (a)  
Choose from the below words
True
False
9.
Which blood vessel carries blood away from the heart and usually contains oxygen?
a)

Veins

b)

Arteries

c)

Capillaries

10.
What structure brings deoxygenated blood back to the heart?
a)

Aorta

b)

Superior and Inferior Vena Cava

c)

Atrium

d)

Pulmonary Vein

11.
What is considered normal blood pressure
a)

100/60

b)

120/80

c)

150/120

d)

120/40

12.
Match each term on the left, to it's correct definition on the right. 
a)
the pressure in your vessels when the heart is contracting
1.
Systolic Pressure
b)
the pressure in your vessels when the heart is relaxed
2.
Diastolic Pressure
c)
the amount of blood that can be ejected in one minute
3.
Cardiac Output
d)
the amount of blood ejected with each heartbeat
4.
Stroke Volume
13.
Which movement utilizes the stretch reflex by repeatedly and rapidly stretching and relaxing the muscle.
a)

plyometrics

b)

closed-chain

c)

Isometric

d)

Concentric

14.
Match each fitness test or technique on the left to it's correct description on the right.
a)
step up and down for 5 minutes or until exhaustion. Take a heart rate 1, 2, & 3 minutes after the test
1.
Harvard Step Test
b)
measure maximum distance covered in 12 minutes. Insert number in to an equation to determine estimated VO2max.
2.
12 Minute walk/Run Test
c)
alternating fast and slow running over natural terrain
3.
Fartlek
d)
Various stations set up to rotate and include many fitness elements
4.
Circuit Training
15.
There is no movement in this form of exercise 
a)

isometric

b)

Isokinetic

c)

Isotonic

16.
The use of momentum to bounce at the end range of a stretch, is what kind of stretching?
a)

static

b)

dynamic

c)

PNF

d)

ballistic

17.

Active muscular effort used in an effort to propel the muscle into an extended range of motion is what kind of stretching?

*most beneficial during warm-ups

a)

Static

b)

Dynamic

c)

PNF

d)

Ballistic

18.

Stretching muscle tissue to a comfortable position and holding it for a period of time is what form of stretching?

*most beneficial during cool-down

a)

static

b)

dynamic

c)

PNF

d)

Ballistic

19.
Name 2 short term effects that exercise has on the cardiovascular and respiratory systems.
4 lines
20.
Name 2 long term effects that exercise has on the cardiovascular and respiratory systems.
4 lines
21.
Name one thing an athlete can do to help reduce the effects of jet lag.
4 lines
22.
Using your muscles many times without tiring.
a)
Muscular Endurance
b)
Muscular Strength
c)
Power
d)
Coordination
23.
Bicep Curls (Heavy weight, 8 times)
a)
Muscular Strength
b)
Muscular Endurance
c)
Cardiorespiratory Endurance
d)
Flexibility 
24.

Which of the following is NOT a muscle strengthening exercise?

a)

Push-ups

b)

Pull-ups

c)

Running

d)

Leg presses

25.
Using your muscles many times without tiring.
a)
Power
b)
Muscular Strength
c)
Muscular Endurance
d)
Coordination
26.
The push-up test measures_________?
a)
Flexibility
b)
Cardiovascular Endurance
c)
Body Composition
d)
Muscular Endurance and Muscle Strength
27.

What is the best way to assess muscular

endurance

a)

Repetition maximum test

b)

1-repetition maximum test

c)

12 minute swim

d)

sit and reach

28.
The amount of force your muscles can produce.
a)
Muscular Strength
b)
Muscular Endurance
c)
Power
d)
Speed
29.

The ability to bench press 1 time at a high weight is an example of:

a)

Muscular Endurance

b)

Muscular Strength

c)

Aerobic Fitness

d)

Flexibility

30.

Which physical component of fitness is the maximum force that can be generated by a muscle or muscle group?

a)

Muscular Strength

b)

Muscular Endurance

c)

Flexibility

d)

Aerobic Endurance

31.

Which component of fitness can be developed by performing free weight training using a low load and high reps?

a)

Muscular Fitness

b)

Aerobic Endurance

c)

Muscular Endurance

d)

Muscular Strength

32.

__________ is defined as the ability to use your muscles many times without tiring.

Examples: swimming, long distance running, wall sits, and rowing

a)

cardiovascular endurance

b)

muscular strength

c)

muscular endurance

d)

flexibility

33.

____________is defined as the amount of force your muscles can produce.

Examples: push-ups, pull-ups, gymnastics, and weight lifting

a)

cardiovascular endurance

b)

muscular endurance

c)

muscular strength

d)

flexibility

34.

The 1 rep max deadlift measures_________?

a)

Flexibility

b)

Cardiovascular Endurance

c)

Muscular Strength

d)

Muscular Endurance

35.

The ability for a muscle to work against a resistance for an extended period of time is

a)

Muscular strength

b)

Flexibility

c)

Cardiovascular endurance

d)

Muscular endurance

36.

Which is not a component of health-related physical fitness?

a)

Body composition

b)

Flexibility

c)

Balance

d)

Cardiovascular endurance

37.

Running and swimming are both ways to improve your....

a)

Flexibility

b)

Muscular strength

c)

Cardiovascular endurance

d)

Body composition

38.

Cardiovascular endurance is....

a)

The elasticity of muscle groups

b)

The body's ability to do several different tasks at one time

c)

The ability to sustain physical activity, which improves on fitness of the circulatory and respiratory systems

d)

The body's ability to develop strong muscles

39.

(a)   Is any type of cardiovascular conditioning.

40.

A proper warm-up should do the following:

a)

Warm up the blood flow

b)

Increase ability for stretching/flexibility routine

c)

Decrease injury

d)

Prepare athlete/player for practice

e)

All of the above

41.

The ability of a Joint to move through its Range of motion due to the extensibility of soft tissue

a)

Flexibility

b)

Extensibility

c)

Muscular Endurance

d)

Muscular Strength

42.

The degree of movement that occurs at a joint

a)

extensibility

b)

range of motion

c)

elasticity

43.

A stretching technique in which you stretch to the farthest point and hold the stretch for an extended period of time

a)

Static Stretching

b)

Passive Stretching

c)

Dynamic Stretching

d)

Ballistic Stretching

44.

A Stretching technique in which movement (Ex. swinging) and active muscular effort are used to stretch and the end position is not held.

a)

Static Stretching

b)

Passive Stretching

c)

Ballistic Stretching

d)

Dynamic Stretching

45.

Using a bouncing movement to stretch a target muscle.

a)

Static Stretching

b)

Passive Stretching

c)

Ballistic Stretching

d)

Dynamic Stretching

46.

Dave is performing the lat stretch in the picture below for 5 sets of 40 seconds. What type of stretching technique is he using?

a)

Static

b)

Dynamic

c)

Ballistic

d)

Passive

47.

This stretching technique uses an external force to contribute to the range of motion.

a)

Passive Stretch

b)

Static Stretch

c)

Ballistic Stretch

d)

Dynamic

48.

Arm circles are what type of stretch?

a)

Static

b)

Dynamic

c)

Passive

d)

Ballistic

49.

A person should stretch...

a)

Only before a workout

b)

Only after a workout

c)

Before and after a workout

50.

The benefit of stretching before and after a workout is to...

a)

Prevent and reduce muscle soreness

b)

Maintain and improve flexibility

c)

Reduce the risk of injury

d)

All of the above

51.

Lean body mass is made up of what?

a)

fat

b)

muscle, bones and organs

52.

Provide one reason why we need body fat?

4 lines
53.

Body composition is the difference between fat mass and fat-free mass (lean body mass)

a)

True

b)

False

54.

Which principle of training relates to losing any fitness gains made?

a)

FITT

b)

Adaptation

c)

Individual Differences/ Needs

d)

Reversibility

55.

The changes which take place in the body as a result of exercise, refer to which principle of training?

a)

Progressive Overload

b)

Rest and Recovery

c)

Adaptation

d)

Specificity

56.

Using the correct method of training for the area of fitness you want to improve, refers to which method of training?

a)

Specificity

b)

Variation

c)

Reversibility

d)

FITT

57.

Ensuring training is hard enough for adaptation to take place, uses which training principle?

a)

FITT

b)

Individual Differences/ Needs

c)

Progressive Overload

d)

Specificity

58.
A muscle forced to operate beyond its customary intensity by increasing the load
a)
Training
b)
Specificity
c)
Progression
d)
Overload
59.
Exercising a particular muscle for a certain task
a)
Training
b)
Overload
c)
Specificity
d)
Progression
60.
In order to experience progression you must gradually add intensity to ____________ the body
a)
Fatigue
b)
Overload
c)
Relax
d)
Exhaust
61.

They primary objective of Periodization is to

a)

Injury resistance

b)

Improve Performance

c)

Increase Development

d)

All of the above

62.

Periodization is...

a)

the process of adding more weight to your program

b)

the process of varying a training program at regular intervals to bring out optimal gains and physical performance

c)

doing the best you can during every workout

d)

All the above

63.

Periodization...

a)

prevents a performance plateau

b)

shocks and surprises the body

c)

adjust variables in workout

d)

All of the above

64.

When you stop training you lose most of your body's adaptations. This is called

a)

Specificity

b)

Reversibility

c)

Overload

d)

Tedium

65.

Cardio

a)

Pushups

b)

Running

c)

Toe Touches

d)

Plank

66.

Muscular Strength

a)

Pull Ups

b)

Running

c)

Plank

d)

Sit and reach

67.

Flexibility

a)

Pull ups

b)

Running

c)

Plank

d)

Toe Touches

68.

Muscular Endurance

a)

Plank

b)

Pull Ups

c)

Running

d)

Toe Touches

69.

Flexibility

a)

Lifting a heavy box

b)

Going for a long walk

c)

100 situps

d)

Yoga

70.

Mile Run

a)

Cardio

b)

Strength

c)

Muscular Endurance

d)

Flexibility

71.

Muscular strength

a)

Olympic Weightlifting

b)

Going for a long walk

c)

Swimming

d)

Doing a split

72.

____ ___________ is the proportions of fat, bone, muscle, and fluid that make up body weight.

a)

Cardio Endurance

b)

Muscular Endurance

c)

Flexibility

d)

Body Composition

73.

______ _________ is the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues to perform moderate to high intensity exercise for PROLONGED PERIODS.

a)

Cardio Endurance

b)

Muscular Endurance

c)

Muscular Strength

d)

Body Composition

74.

This principle refers to how hard you train

a)

Intensity

b)

Frequency

c)

Time

d)

Type

75.

The number of training sessions each week.

a)

Reversibility

b)

Specificity

c)

Intensity

d)

Frequency

76.

Using the correct method of training for the area of fitness you want to improve, refers to which method of training?

a)

Specificity

b)

Variation

c)

Reversibility

d)

FITT

77.

How many aerobic endurance sessions a week should you have if you are wanting to improve your aerobic fitness

a)

1-2

b)

2-3

c)

3-4

d)

7

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