Exercise Science and Sports Medicine
Unit 10
PERFORMANCE ENHANCEMENT
Test
Name ______Period ______
TRUE / FALSE
1. T FFemales generally have more muscle than males due to the presence of estrogen.
2. T FStrength gains can be made at any age, but those gains require less effort when the person is younger.
3. T FThe amount of fast twitch and slow twitch muscle fiber that a person has is genetically determined.
4. T FOverload might be implemented by decreasing the resistance, intensity, and duration.
5. T FThe SAID principle states that training must be relevant (specific) to the demands of the sport.
6. T FMuscles atrophy from disuse and will de-train if they are not consistently trained toward a set goal.
7. T FA goal of periodization is to allow the athlete to “peak” during the competitive season rather than during a training phase.
8. T FExercise order refers to exercising the smaller muscles first and the larger muscles last.
9. T FTo build power, slow deliberate movements are required.
10. T FThe most common strength training mistake is to perform strength exercises without proper technique.
11. T FHydrochloric acid is a by-product of muscle use and causes the “burning” sensation felt after exercise.
12. T FInflexibility can actually cause athletic injuries.
13. T FIt is important to hold your breath while stretching.
14. T FEach stretching exercise should be taken to the point of tightness and then just slightly beyond – painful “overstretching” should be avoided.
15. T FThe Sit and Reach Test is used to assess upper extremity tightness.
16. T FCardiovascular endurance exercises should ideally take place in at least 3-4 sessions of 30 minutes per week.
17. T FA person should exercise at 90-100% of their maximum heart rate to ensure cardiovascular improvement.
18. T FA person is working at the proper intensity if they are able to breathe and talk normally during the exercise session.
19. T FA well-trained athlete should not avoid strenuous activity while sick with the flu or a cold.
20. T FMental imagery (visualization) has proven to be an effective means of practice.
MULTIPLE CHOICE
21.The most important guideline for any exercise program is:
A. Maximum effect in the shortest timeC. Safety
B. Specific stress or overloadD. Physical appearance
22.The principle of overload states that:
- The effects are specific to the stress applied and the particular system that is exercised
- Training plan should be divided into smaller segments, phases, or cycles
- A system must be progressively and gradually challenged or placed under additional stress
- Continuous motion at a relatively steady heart rate for relatively long distances is the most effective training method.
23.The Periodization phase in which the focus is on proper technique with high volume, low intensity workouts is:
A. Pre-seasonC. Post-season
B. In-seasonD. Transition
24.The Periodization phase consisting of active rest which is low volume and low intensity work is:
A. Pre-seasonC. Post-season
B. In-seasonD. Competitive
25.The grouping of a specific exercise into a number of repetitions is termed:
A. SetsC. Resistance
B. Exercise OrderD. None of the above
26.Which of the following is NOT an essential spotting guideline:
- Move all loose equipment away from the area to avoid tripping over them
- Effectively communicate with the person you are spotting
- Be knowledgeable about potentially dangerous situations associated with the exercises being performed
- Assume all of the weight of the weight bar if the person looks as if they are having difficulty
27.When manual muscle testing, a grade of _____ would be given if the strength is assessed to be normal.
A. 5B. 4C. 3D. 2E. 1
28.Which of the following types of muscle stretching involves the use of body momentum to bounce at the end range of a stretch causing the muscles to contract as well as stretch?
A. Active static stretchingC. Ballistic stretching
B. Passive static stretchingD. PNF
29. The maximum heart rate a person should have is determined by which formula?
A. age – 200C. 220 – age
B. age – 220D. 200 – age
30.To promote speed and performance, training should be _____ percent of maximum heart rate?
A. 40-50%C. 15-30%
B. 60-80%D. 50-60%
31.After a couple of months of pre-season conditioning, an athlete should be able to cover at least _____ miles (of running) in 12 minutes.
A. 1.75B. 3.0C. 0.5D. 2.25E. 12.0
32.The stage of cardiovascular conditioning in which exercise duration and intensity are more rapidly increased is:
A. Initial conditioningC. Maintenance conditioning
B. Improvement conditioningD. None of the above
33.The method of training which is a series of repeated bouts of strenuous exercise alternated with periods of relatively lighter exercise or rest is:
A. Continuous TrainingC. Circuit Training
B. Sprint TrainingD. Interval Training
34.The method of training taking the athlete through a series of exercise stations with brief rest intervals between each station is:
A. Fartlek TrainingC. Continuous Training
B. Circuit TrainingD. Sprint Training
SHORT ANSWERS
35.Discuss the general guidelines for any exercise program:
36.Describe a method of assessing muscular strength:
37.Discuss the general guidelines for a stretching program:
38.Describe a method for assessing flexibility:
39.Describe a method of testing cardiovascular fitness:
40.Explain one of the psychological methods of enhancing athletic performance discussed in class:
Unit 10
PERFORMANCE ENHANCEMENT - KEY
Test
TRUE / FALSE
1. T FFemales generally have more muscle than males due to the presence of estrogen.
2. T FStrength gains can be made at any age, but those gains require less effort when the person is younger.
3. T FThe amount of fast twitch and slow twitch muscle fiber that a person has is genetically determined.
4. T FOverload might be implemented by decreasing the resistance, intensity, and duration.
5. T FThe SAID principle states that training must be relevant (specific) to the demands of the sport.
6. T FMuscles atrophy from disuse and will de-train if they are not consistently trained toward a set goal.
7. T FA goal of periodization is to allow the athlete to “peak” during the competitive season rather than during a training phase.
8. T FExercise order refers to exercising the smaller muscles first and the larger muscles last.
9. T FTo build power, slow deliberate movements are required.
10. T FThe most common strength training mistake is to perform strength exercises without proper technique.
11. T FHydrochloric acid is a by-product of muscle use and causes the “burning” sensation felt after exercise.
12. T FInflexibility can actually cause athletic injuries.
13. T FIt is important to hold your breath while stretching.
14. T FEach stretching exercise should be taken to the point of tightness and then just slightly beyond – painful “overstretching” should be avoided.
15. T FThe Sit and Reach Test is used to assess upper extremity tightness.
16. T FCardiovascular endurance exercises should ideally take place in at least 3-4 sessions of 30 minutes per week.
17. T FA person should exercise at 90-100% of their maximum heart rate to ensure cardiovascular improvement.
18. T FA person is working at the proper intensity if they are able to breathe and talk normally during the exercise session.
19. T FA well-trained athlete should not avoid strenuous activity while sick with the flu or a cold.
20. T FMental imagery (visualization) has proven to be an effective means of practice.
MULTIPLE CHOICE
21.The most important guideline for any exercise program is:
A. Maximum effect in the shortest timeC. Safety
B. Specific stress or overloadD. Physical appearance
22.The principle of overload states that:
- The effects are specific to the stress applied and the particular system that is exercised
- Training plan should be divided into smaller segments, phases, or cycles
- A system must be progressively and gradually challenged or placed under additional stress
- Continuous motion at a relatively steady heart rate for relatively long distances is the most effective training method.
23.The Periodization phase in which the focus is on proper technique with high volume, low intensity workouts is:
A. Pre-seasonC. Post-season
B. In-seasonD. Transition
24.The Periodization phase consisting of active rest which is low volume and low intensity work is:
A. Pre-seasonC. Post-season
B. In-seasonD. Competitive
25.The grouping of a specific exercise into a number of repetitions is termed:
A. SetsC. Resistance
B. Exercise OrderD. None of the above
26.Which of the following is NOT an essential spotting guideline:
- Move all loose equipment away from the area to avoid tripping over them
- Effectively communicate with the person you are spotting
- Be knowledgeable about potentially dangerous situations associated with the exercises being performed
- Assume all of the weight of the weight bar if the person looks as if they are having difficulty
27.When manual muscle testing, a grade of _____ would be given if the strength is assessed to be normal.
A. 5B. 4C. 3D. 2E. 1
28.Which of the following types of muscle stretching involves the use of body momentum to bounce at the end range of a stretch causing the muscles to contract as well as stretch?
A. Active static stretchingC. Ballistic stretching
B. Passive static stretchingD. PNF
29. The maximum heart rate a person should have is determined by which formula?
A. age – 200C. 220 – age
B. age – 220D. 200 – age
30.To promote speed and performance, training should be _____ percent of maximum heart rate?
A. 40-50%C. 15-30%
B. 60-80%D. 50-60%
31.After a couple of months of pre-season conditioning, an athlete should be able to cover at least _____ miles (of running) in 12 minutes.
A. 1.75B. 3.0C. 0.5D. 2.25E. 12.0
32.The stage of cardiovascular conditioning in which exercise duration and intensity are more rapidly increased is:
A. Initial conditioningC. Maintenance conditioning
B. Improvement conditioningD. None of the above
33.The method of training which is a series of repeated bouts of strenuous exercise alternated with periods of relatively lighter exercise or rest is:
A. Continuous TrainingC. Circuit Training
B. Sprint TrainingD. Interval Training
34.The method of training taking the athlete through a series of exercise stations with brief rest intervals between each station is:
A. Fartlek TrainingC. Continuous Training
B. Circuit TrainingD. Sprint Training
SHORT ANSWERS
35.Discuss the general guidelines for any exercise program:
• Safety is the primary concern; consult a physician before beginning a new program; allow proper rest intervals; and have a balanced exercise program to prevent injury and overuse.
36.Describe a method of assessing muscular strength:
• Manual Muscle Testing . . . .
• Isotonic Weight Testing . . . .
37.Discuss the general guidelines for a stretching program:
• Always stretch after a warm up; repeat stretching as part of cool down; entire program should take less than 10 minutes; stretch specifically; avoid breath holding; avoid painful stretching; program should be comprehensive and stretch each of the muscle groups
38.Describe a method for assessing flexibility:
• Sit and Reach Test . . . .
• Shoulder, Ankle, Hip Flexor Flexibility Test . . . .
39.Describe a method of testing cardiovascular fitness:
• 12 minute Run . . . .
• Step Test . . . .
40.Explain one of the psychological methods of enhancing athletic performance discussed in class:
• Goal Setting . . . .
• Mental Imagery – Visualization . . . .
• Relaxation . . . .
Unit 10– Performance Enhancement1draft copy