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1

An athlete with a low back injury has been cleared by the athletic training staff to participate in strength and conditioning activities during the tissue repair phase. Which of the following exercises is most appropriate?




2

A strength and conditioning professional is adding this exercise to an athlete’s program to increase muscular power. Which of the following intensities would best describe this activity? Watch Video



3

To create a compound set, which of the following exercises should precede the one shown?

Watch Video



4

This exercise is most appropriate to improve which of the following?

Watch Video



5

This exercise should be included in a mesocycle for a collegiate basketball player to emphasize which of the following? View Image



Staggered Pushups on Medicine Ball

6

A strength and conditioning professional is designing a reconditioning program for an athlete who has undergone physical therapy after ACL reconstruction surgery. The athletic trainer indicates that joint movement is contraindicated. Which of the following types of exercise is most appropriate?




7

Which of the following sequences is the most appropriate?




8

Which of the following exercises requires the longest recovery time after a training session if performed using 90% of 1RM?



9

Which of the following are the most sport-specific exercises for a sprinter?




10

A strongman competitor is performing a standing barbell shoulder press using a load of 85% of his 1RM. Approximately how many repetitions can he expect to perform?



11

Which of the following factors should be determined first when designing a training program for a rugby team?




12

A baseball pitcher has an elbow flexion to elbow extension strength ratio of 1:3. Which of the following exercises should be added to his program?



13

Which of the following is a structural exercise that requires free weights to be performed?




14

An athlete is performing three sets of the bench press exercise. What is the volume load of the workout shown below?

               SET 1             SET 2           SET 3 
load    reps    load    reps    load    reps 
100 lb (45.5 kg)   6   115 lb (52.5 kg)   4   125 lb (57 kg)   2



15

An American collegiate rugby player is participating in a pre-season strength and conditioning program. He is transitioning between phases in his program. Which of the following best describes the change in phases?

Phase A    Phase B 
Sets  Repetitions  %1RM    Sets  Repetitions  %1RM 
3-6 6-12 65-80   3-6 4-6 80-90



16

An athlete is scheduled to perform 12 repetitions on the incline bench press exercise. Which of the following percentages of his 1RM is most appropriate to assign?




17

Which of the following protocols is most appropriate to develop maximal strength?

  Repetitions  Sets 
A 6 4
B 8 4
C 10 3



18

A strength and conditioning professional is working with an athletic trainer to recondition a cross-country runner following an ankle injury. During which of the following phases is it appropriate to introduce rotations on a wobble board?



19

Which of the following is the most appropriate order when rest periods need to be minimized and training time is limited?




20

Which of the following is the most appropriate to include in the strength/power phase for a collegiate soccer goalie?




21

A 30-year old male athlete has a resting heart rate of 60 bpm. He wants to work at 80% to 90% of his maximal heart rate. Using the percentage of maximal heart rate method, what is his target heart rate range?



22

A volleyball player needs to increase his multiple-effort power. Which of the following protocols is most appropriate for him to use while performing the power clean?

  Load  (% 1 RM)   Goal repetitions
A 70 8
B 80 4
C 90 2



23

The goal of the hypertrophy/endurance phase of the preparatory period is to increase



24

A high school baseball player is in the middle of the competition period. A game has been rescheduled due to inclement weather. Adjustments to his strength training program will affect which of the following?



25

An athlete is using interval training to increase the capacity of the oxidative energy system. Which of the following work-to-rest ratios is most appropriate?




26

A 40-year-old female athlete has a resting heart rate of 80 bpm. She wants to exercise at an intensity of 60%. What is her target heart rate using the Karvonen method?



27

A high school cross-country runner wants to improve her speed-endurance. Which of the following types of training is most appropriate?




28

A volleyball player is in a pre-season preparatory period and currently performing a resistance training program at a moderate intensity 4 times per week. Which of the following modifications is most appropriate when progressing to an in-season training program?

  Intensity  Frequency 
A increase increase
B decrease increase
C increase decrease



29

Which of the following is the most appropriate to include in the hypertrophy phase for a professional basketball player?




30

A collegiate softball player is participating is transitioning between phases in the current macrocycle.

Phase   A    Phase B 
Sets  Repetitions  %1RM    Sets  Repetitions  %1RM 
1-3 1-3 90   2-5 3-6 85

Which of the following BEST describes the change in phases?




31

An athlete has recurring hamstring injuries. He currently performs the following exercises:

  • Back squat
  • Bench press
  • Dumbbell lunge
  • Pull-ups
  • Step-ups
  • Seated row

Which of the following exercises should be added to the athlete's program?




32

A basketball player needs to increase his muscular strength. Which of the following protocols is most appropriate for him to use while performing the deadlift exercise? 

  Load (%1RM)  Goal repetitions  Sets 
A 80 8 3
B 90 4 4
C 95 5 3



33

A male Judo athlete (60-kg weight class) is in the muscular power phase of a strength and conditioning program. Which of the following exercise programs is the most appropriate for the week of competition?

   A    B    C
 Exercise   Sets   Reps   %1RM       Sets   Reps   %1RM       Sets   Reps   %1RM 
Power clean 1 3 70%   3 2 87%   3 5 75%
Back squat 1 10 75%   2 3 90%   4 4 88%
Bench press 2 10 70%   3 3 90%   5 5 65%
Lat pulldown 3 10 70%   2 8 80%   5 4 65%
Glute-ham raise 3 8     3 8     3 6  
Hanging leg raises 3 10     3 10     3 8  
Foam roll As needed       As needed       As needed    
Stretch As needed       As needed       As needed    



34

A male collegiate weightlifter is 6 ft (183 cm) tall and weighs 230 lb (104.5 kg).  He is in the hypertrophy phase of a strength and conditioning program. Which of the following exercise programs is the most appropriate?     

   A      B      C 
 Exercise  Sets Reps  %1RM       Sets   Reps   %1RM       Sets   Reps   %1RM 
Power clean 3 6 85%   3 3 80%   3 6 75%
Back squat 2 10 75%   2 3 85%   4 6 88%
Bench press 3 10 77%   3 4 90%   5 5 35%
Lat pulldown 4 10 75%   4 3 90%   5 4 65%
Glute-ham raise 3 8     3 6     3 6  
Hanging leg raises 3 10     3 10     3 10  
Foam roll As needed       As needed       As needed    
Stretch As needed       As needed       As needed    



35

A female collegiate basketball forward (front court) player is in-season. She is 5 ft 8 in. (173 cm) and weighs 140 lb (63.5 kg). She needs to maintain her strength and power levels attained during the pre-season. Which of the following programs is most appropriate?

  A   B   C

Exercise

Sets Reps %1RM   Sets Reps %1RM   Sets Reps %1RM
Hang power clean 1 3 85   1 8 75   1 10 75
Front squat 1 5 90   2 8 70   1 10 65
Push press 1 5 85   2 8 65   2 8 55
Lying triceps extension 1 10     1 12     1 8  
Glute-ham raise 3 6 -   3 8 -   3 10 -
Crunches 2 25 -   2 50 -   3 5 -



36

A professional rugby player has just completed the competitive season. Which of the following programs is most appropriate to transition into an active rest period?    

         
   Deadlift  Back squat  Pull-ups  DB overhead press  DB carry 
Sets  
Reps  10  10  50 yd (46 m) 
Load  70% 1RM  60% 1RM  40 lb (18 kg) vest  75% 3RM  50 lb (22.5 kg) each hand 
           
         
   Squat  Push-ups  Reclined rows  Pull-ups  Jogging 
Sets  -- 
Reps   10  20  15  -- 
Load  bodyweight  bodyweight  bodyweight  bodyweight  10 min 
           
         
   Snatch  Push press  Front squat   Sled pushes  Front plank 
Sets 
Reps   40 yd (37 m)  45 sec 
Load  50% 1RM  70% 1RM  65% 1RM   75 lb    



37

An elite-level shot-putter is in the peaking phase of a strength and conditioning program. Which of the following is most appropriate for the week before competition? 

         
   Push press  Front squat  Deadlift  Bench press  Lat pulldown 
Sets  
Reps 
Load  95% 1RM  95% 1RM  93% 1RM   95% 1RM  80% 1RM 
           
         
   Barbell shoulder press  Back squat   Hex bar deadlift  Incline bench press  Pull-ups  
Sets 
Reps   10 
Load  95% 3RM  85% 1RM  70% 1RM   80% 1RM  bodyweight 
           
         
   Clean and jerk  DB shoulder press  Front squat   Handstand push-ups  Mountain climbers 
Sets 
Reps   15 
Load  70% 1RM  75% 1RM  85% 1RM   bodyweight    

  




38

A professional American football player is in the strength phase of a strength and conditioning program. Which of the following programs is most appropriate?

             
   DB snatch  Push jerk  Front squat  Bench press  Stiff-leg deadlift  Seated row  Barbell step-up 
Sets  
Reps  10  12  10 
Load  70% 1RM  75% 1RM  65% 1RM   80% 1RM  75% 1RM  60% 1RM  65% 1RM 
               
             
   Hex Bar deadlift   Shoulder press   Split squat  Incline bench press  Pull-ups   Reclined rows  Box jump-up 
Sets 
Reps  
Load  90% 1RM  93% 1RM  90% 1RM  95% 1RM  50 lb (22.5 kg) vest   bodyweight  bodyweight 
               
             
   Deadlift  Shoulder press   Back squat  Bench press   Barbell step-up  Bent-over barbell row  Seated calf raise 
Sets 
Reps   6 10 
Load  85% 1RM  85% 1RM  85% 1RM  80% 1RM  85% 1RM  75% 1RM  80% 1RM 



39

   
   

A male collegiate volleyball player is in the power phase of a strength and conditioning program. Which of the following programs is most appropriate? 

             
   Snatch Push jerk Front squat Bench press Leg (knee) curl Seated row Depth jumps
Sets
Reps 10  10 
Load 95% 1RM  85% 1RM  80% 1RM   80% 1RM  75% 1RM  60% 1RM  bodyweight 
               
             
   Hang power clean    Push press   Front squat  Incline bench press Jump squat Reclined row Lat pulldown
Sets
Reps 10  12 
Load 80% 1RM  75% 1RM  90% 1RM  85% 1RM  bodyweight  bodyweight  65% 1RM 
               
C              
   High pull Shoulder press Goblet squat Bench press Barbell step-up Bent-over barbell row Standing calf raise
Sets
Reps 10  10  10 
Load 70% 1RM  85% 1RM  70% 1RM  80% 1RM  80% 1RM  75% 1RM  80% 1RM 



1

An athlete with a low back injury has been cleared by the athletic training staff to participate in strength and conditioning activities during the tissue repair phase. Which of the following exercises is most appropriate?




2

A strength and conditioning professional is adding this exercise to an athlete’s program to increase muscular power. Which of the following intensities would best describe this activity? Watch Video



3

To create a compound set, which of the following exercises should precede the one shown?

Watch Video



4

This exercise is most appropriate to improve which of the following?

Watch Video



5

This exercise should be included in a mesocycle for a collegiate basketball player to emphasize which of the following? View Image



Staggered Pushups on Medicine Ball

6

A strength and conditioning professional is designing a reconditioning program for an athlete who has undergone physical therapy after ACL reconstruction surgery. The athletic trainer indicates that joint movement is contraindicated. Which of the following types of exercise is most appropriate?




7

Which of the following sequences is the most appropriate?




8

Which of the following exercises requires the longest recovery time after a training session if performed using 90% of 1RM?



9

Which of the following are the most sport-specific exercises for a sprinter?




10

A strongman competitor is performing a standing barbell shoulder press using a load of 85% of his 1RM. Approximately how many repetitions can he expect to perform?



11

Which of the following factors should be determined first when designing a training program for a rugby team?




12

A baseball pitcher has an elbow flexion to elbow extension strength ratio of 1:3. Which of the following exercises should be added to his program?



13

Which of the following is a structural exercise that requires free weights to be performed?




14

An athlete is performing three sets of the bench press exercise. What is the volume load of the workout shown below?

               SET 1             SET 2           SET 3 
load    reps    load    reps    load    reps 
100 lb (45.5 kg)   6   115 lb (52.5 kg)   4   125 lb (57 kg)   2



15

An American collegiate rugby player is participating in a pre-season strength and conditioning program. He is transitioning between phases in his program. Which of the following best describes the change in phases?

Phase A    Phase B 
Sets  Repetitions  %1RM    Sets  Repetitions  %1RM 
3-6 6-12 65-80   3-6 4-6 80-90



16

An athlete is scheduled to perform 12 repetitions on the incline bench press exercise. Which of the following percentages of his 1RM is most appropriate to assign?




17

Which of the following protocols is most appropriate to develop maximal strength?

  Repetitions  Sets 
A 6 4
B 8 4
C 10 3



18

A strength and conditioning professional is working with an athletic trainer to recondition a cross-country runner following an ankle injury. During which of the following phases is it appropriate to introduce rotations on a wobble board?



19

Which of the following is the most appropriate order when rest periods need to be minimized and training time is limited?




20

Which of the following is the most appropriate to include in the strength/power phase for a collegiate soccer goalie?




21

A 30-year old male athlete has a resting heart rate of 60 bpm. He wants to work at 80% to 90% of his maximal heart rate. Using the percentage of maximal heart rate method, what is his target heart rate range?



22

A volleyball player needs to increase his multiple-effort power. Which of the following protocols is most appropriate for him to use while performing the power clean?

  Load  (% 1 RM)   Goal repetitions
A 70 8
B 80 4
C 90 2



23

The goal of the hypertrophy/endurance phase of the preparatory period is to increase



24

A high school baseball player is in the middle of the competition period. A game has been rescheduled due to inclement weather. Adjustments to his strength training program will affect which of the following?



25

An athlete is using interval training to increase the capacity of the oxidative energy system. Which of the following work-to-rest ratios is most appropriate?




26

A 40-year-old female athlete has a resting heart rate of 80 bpm. She wants to exercise at an intensity of 60%. What is her target heart rate using the Karvonen method?



27

A high school cross-country runner wants to improve her speed-endurance. Which of the following types of training is most appropriate?




28

A volleyball player is in a pre-season preparatory period and currently performing a resistance training program at a moderate intensity 4 times per week. Which of the following modifications is most appropriate when progressing to an in-season training program?

  Intensity  Frequency 
A increase increase
B decrease increase
C increase decrease



29

Which of the following is the most appropriate to include in the hypertrophy phase for a professional basketball player?




30

A collegiate softball player is participating is transitioning between phases in the current macrocycle.

Phase   A    Phase B 
Sets  Repetitions  %1RM    Sets  Repetitions  %1RM 
1-3 1-3 90   2-5 3-6 85

Which of the following BEST describes the change in phases?




31

An athlete has recurring hamstring injuries. He currently performs the following exercises:

  • Back squat
  • Bench press
  • Dumbbell lunge
  • Pull-ups
  • Step-ups
  • Seated row

Which of the following exercises should be added to the athlete's program?




32

A basketball player needs to increase his muscular strength. Which of the following protocols is most appropriate for him to use while performing the deadlift exercise? 

  Load (%1RM)  Goal repetitions  Sets 
A 80 8 3
B 90 4 4
C 95 5 3



33

A male Judo athlete (60-kg weight class) is in the muscular power phase of a strength and conditioning program. Which of the following exercise programs is the most appropriate for the week of competition?

   A    B    C
 Exercise   Sets   Reps   %1RM       Sets   Reps   %1RM       Sets   Reps   %1RM 
Power clean 1 3 70%   3 2 87%   3 5 75%
Back squat 1 10 75%   2 3 90%   4 4 88%
Bench press 2 10 70%   3 3 90%   5 5 65%
Lat pulldown 3 10 70%   2 8 80%   5 4 65%
Glute-ham raise 3 8     3 8     3 6  
Hanging leg raises 3 10     3 10     3 8  
Foam roll As needed       As needed       As needed    
Stretch As needed       As needed       As needed    



34

A male collegiate weightlifter is 6 ft (183 cm) tall and weighs 230 lb (104.5 kg).  He is in the hypertrophy phase of a strength and conditioning program. Which of the following exercise programs is the most appropriate?     

   A      B      C 
 Exercise  Sets Reps  %1RM       Sets   Reps   %1RM       Sets   Reps   %1RM 
Power clean 3 6 85%   3 3 80%   3 6 75%
Back squat 2 10 75%   2 3 85%   4 6 88%
Bench press 3 10 77%   3 4 90%   5 5 35%
Lat pulldown 4 10 75%   4 3 90%   5 4 65%
Glute-ham raise 3 8     3 6     3 6  
Hanging leg raises 3 10     3 10     3 10  
Foam roll As needed       As needed       As needed    
Stretch As needed       As needed       As needed    



35

A female collegiate basketball forward (front court) player is in-season. She is 5 ft 8 in. (173 cm) and weighs 140 lb (63.5 kg). She needs to maintain her strength and power levels attained during the pre-season. Which of the following programs is most appropriate?

  A   B   C

Exercise

Sets Reps %1RM   Sets Reps %1RM   Sets Reps %1RM
Hang power clean 1 3 85   1 8 75   1 10 75
Front squat 1 5 90   2 8 70   1 10 65
Push press 1 5 85   2 8 65   2 8 55
Lying triceps extension 1 10     1 12     1 8  
Glute-ham raise 3 6 -   3 8 -   3 10 -
Crunches 2 25 -   2 50 -   3 5 -



36

A professional rugby player has just completed the competitive season. Which of the following programs is most appropriate to transition into an active rest period?    

         
   Deadlift  Back squat  Pull-ups  DB overhead press  DB carry 
Sets  
Reps  10  10  50 yd (46 m) 
Load  70% 1RM  60% 1RM  40 lb (18 kg) vest  75% 3RM  50 lb (22.5 kg) each hand 
           
         
   Squat  Push-ups  Reclined rows  Pull-ups  Jogging 
Sets  -- 
Reps   10  20  15  -- 
Load  bodyweight  bodyweight  bodyweight  bodyweight  10 min 
           
         
   Snatch  Push press  Front squat   Sled pushes  Front plank 
Sets 
Reps   40 yd (37 m)  45 sec 
Load  50% 1RM  70% 1RM  65% 1RM   75 lb    



37

An elite-level shot-putter is in the peaking phase of a strength and conditioning program. Which of the following is most appropriate for the week before competition? 

         
   Push press  Front squat  Deadlift  Bench press  Lat pulldown 
Sets  
Reps 
Load  95% 1RM  95% 1RM  93% 1RM   95% 1RM  80% 1RM 
           
         
   Barbell shoulder press  Back squat   Hex bar deadlift  Incline bench press  Pull-ups  
Sets 
Reps   10 
Load  95% 3RM  85% 1RM  70% 1RM   80% 1RM  bodyweight 
           
         
   Clean and jerk  DB shoulder press  Front squat   Handstand push-ups  Mountain climbers 
Sets 
Reps   15 
Load  70% 1RM  75% 1RM  85% 1RM   bodyweight    

  




38

A professional American football player is in the strength phase of a strength and conditioning program. Which of the following programs is most appropriate?

             
   DB snatch  Push jerk  Front squat  Bench press  Stiff-leg deadlift  Seated row  Barbell step-up 
Sets  
Reps  10  12  10 
Load  70% 1RM  75% 1RM  65% 1RM   80% 1RM  75% 1RM  60% 1RM  65% 1RM 
               
             
   Hex Bar deadlift   Shoulder press   Split squat  Incline bench press  Pull-ups   Reclined rows  Box jump-up 
Sets 
Reps  
Load  90% 1RM  93% 1RM  90% 1RM  95% 1RM  50 lb (22.5 kg) vest   bodyweight  bodyweight 
               
             
   Deadlift  Shoulder press   Back squat  Bench press   Barbell step-up  Bent-over barbell row  Seated calf raise 
Sets 
Reps   6 10 
Load  85% 1RM  85% 1RM  85% 1RM  80% 1RM  85% 1RM  75% 1RM  80% 1RM 



39

   
   

A male collegiate volleyball player is in the power phase of a strength and conditioning program. Which of the following programs is most appropriate? 

             
   Snatch Push jerk Front squat Bench press Leg (knee) curl Seated row Depth jumps
Sets
Reps 10  10 
Load 95% 1RM  85% 1RM  80% 1RM   80% 1RM  75% 1RM  60% 1RM  bodyweight 
               
             
   Hang power clean    Push press   Front squat  Incline bench press Jump squat Reclined row Lat pulldown
Sets
Reps 10  12 
Load 80% 1RM  75% 1RM  90% 1RM  85% 1RM  bodyweight  bodyweight  65% 1RM 
               
C              
   High pull Shoulder press Goblet squat Bench press Barbell step-up Bent-over barbell row Standing calf raise
Sets
Reps 10  10  10 
Load 70% 1RM  85% 1RM  70% 1RM  80% 1RM  80% 1RM  75% 1RM  80% 1RM 



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