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

Romanian deadlift

lunges

bent-over row

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?

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high

moderate

low

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

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crunches

bench press

front squat

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

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rebounding a basketball

serving a tennis ball overhead

pole vaulting

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

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power

strength

hypertrophy

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?

isokinetic

isotonic

isometric

Which of the following sequences is the most appropriate?

power clean, bench press, back squat, pull-up

push press, shoulder press, power clean, deadlift

leg press, front squat, power snatch, push press

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

bench press

leg press

front squat

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

leg press and triceps pushdowns

lunges and one arm dumbbell row

front squat and biceps curls

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?

8

6

4

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

sport season

exercise type

metabolic demands

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?

biceps curl

bench press

triceps pushdown

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

bench press

leg press

power clean

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

4080 lb (1854.5 kg)

3930 lb (1786.5 kg)

1310 lb (595.5 kg)

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

basic strength to strength/power

hypertrophy to basic strength

strength/power to peaking

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?

85%

75%

65%

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

	Repetitions	Sets
A	6	4
B	8	4
C	10	3

A

B

C

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?

inflammation

repair

remodeling

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

push jerk, front squat, hang clean, incline bench press

incline bench press, hang clean, front squat, push jerk

hang clean, push jerk, front squat, incline bench press

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

push press with 85% of 1RM for 3 sets of 3 repetitions

deadlift with 95% of the 1RM for 5 sets of 2 repetitions

front squat with 65% of the 1RM for 4 sets of 12 repetitions

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?

104-117 bpm

152-171 bpm

164-177 bpm

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

A

B

C

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

muscular strength.

fat free mass.

movement speed.

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?

macrocycle

microcycle

mesocycle

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?

1:5

1:3

1:1

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?

108 beats per minute

140 beats per minute

188 beats per minute

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

interval

pace/tempo

fartlek

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

A

B

C

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

push jerk with 85% of 1RM for 3 sets of 3 repetitions

hang clean with 95% of the 1RM for 5 sets of 2 repetitions

front squat with 65% of the 1RM for 4 sets of 12 repetitions

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?

basic strength to hypertrophy

peaking to maintenance

strength/power to peaking

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?

leg press

stiff-leg deadlift

power cleans

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

A

B

C

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

A

B

C

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

A

B

C

A female collegiate basketball forward (front court) player has continued resistance training while playing during the competitive period. Which of the following programs is most appropriate?

	A				B				C
Exercise	Sets	Reps	%1RM		Sets	Reps	%1RM		Sets	Reps	%1RM
Power clean	3	6	85		3	2	85		3	6	40
Front squat	2	8	80		2	3	83		4	4	80
Bench press	3	8	80		3	3	90		3	5	65
Lat pulldown	3	8	80		3	3	90		4	5	65
Glute-ham raise	3	8	-		3	6	-		3	6	-
Hanging leg raises	3	10	-		3	10	-		3	10	-

A

B

C

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?    

A
	Deadlift	Back squat	Pull-ups	DB overhead press	DB carry
Sets	3	3	4	3	2
Reps	5	10	8	10	50 yd (46 m)
Load	70% 1RM	60% 1RM	40 lb (18 kg) vest	75% 3RM	50 lb (22.5 kg) each hand
B
	Squat	Push-ups	Reclined rows	Pull-ups	Jogging
Sets	3	2	2	3	--
Reps	10	20	15	6	--
Load	bodyweight	bodyweight	bodyweight	bodyweight	10 min
C
	Snatch	Push press	Front squat	Sled pushes	Front plank
Sets	3	4	3	2	2
Reps	3	3	4	40 yd (37 m)	45 sec
Load	50% 1RM	70% 1RM	65% 1RM	75 lb

A

B

C

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? 

A
	Push press	Front squat	Deadlift	Bench press	Lat pulldown
Sets	3	4	3	3	3
Reps	2	1	2	2	8
Load	95% 1RM	95% 1RM	93% 1RM	95% 1RM	80% 1RM
B
	Barbell shoulder press	Back squat	Hex bar deadlift	Incline bench press	Pull-ups
Sets	4	5	4	3	4
Reps	8	6	10	8	7
Load	95% 3RM	85% 1RM	70% 1RM	80% 1RM	bodyweight
C
	Clean and jerk	DB shoulder press	Front squat	Handstand push-ups	Mountain climbers
Sets	3	5	4	2	2
Reps	8	7	3	3	15
Load	70% 1RM	75% 1RM	85% 1RM	bodyweight

  

A

B

C

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

A
	DB snatch	Push jerk	Front squat	Bench press	Stiff-leg deadlift	Seated row	Barbell step-up
Sets	4	4	3	4	3	3	4
Reps	8	10	12	8	6	10	8
Load	70% 1RM	75% 1RM	65% 1RM	80% 1RM	75% 1RM	60% 1RM	65% 1RM
B
	Hex Bar deadlift	Shoulder press	Split squat	Incline bench press	Pull-ups	Reclined rows	Box jump-up
Sets	2	3	3	3	3	3	2
Reps	3	2	3	3	5	8	8
Load	90% 1RM	93% 1RM	90% 1RM	95% 1RM	50 lb (22.5 kg) vest	bodyweight	bodyweight
C
	Deadlift	Shoulder press	Back squat	Bench press	Barbell step-up	Bent-over barbell row	Seated calf raise
Sets	4	3	4	3	4	4	3
Reps	6	5	6	5	8	6	10
Load	85% 1RM	85% 1RM	85% 1RM	80% 1RM	85% 1RM	75% 1RM	80% 1RM

A

B

C

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

A
	Snatch	Push jerk	Front squat	Bench press	Leg (knee) curl	Seated row	Depth jumps
Sets	3	4	3	4	3	3	4
Reps	2	3	8	8	8	10	10
Load	95% 1RM	85% 1RM	80% 1RM	80% 1RM	75% 1RM	60% 1RM	bodyweight
B
	Hang power clean	Push press	Front squat	Incline bench press	Jump squat	Reclined row	Lat pulldown
Sets	4	4	4	3	3	3	3
Reps	3	4	3	5	6	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	4	3	4	3	4	3	3
Reps	10	5	10	5	8	8	10
Load	70% 1RM	85% 1RM	70% 1RM	80% 1RM	80% 1RM	75% 1RM	80% 1RM

A

B

C