Functional Training for Sports FINAL Test · “Functional Training for Sports” Test 1....

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© 2011 by Exercise ETC Inc. All rights reserved. Page 1 Functional Training for Sports CORRESPONDENCE EDUCATION PROGRAM #120. Check your receipt for course expiration date. After that date no credit will be awarded for this program.

Transcript of Functional Training for Sports FINAL Test · “Functional Training for Sports” Test 1....

Page 1: Functional Training for Sports FINAL Test · “Functional Training for Sports” Test 1. Functional training can be described as: a. Sport specific training b. Purposeful training

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Functional Training for Sports

CORRESPONDENCE EDUCATION PROGRAM #120.

Check your receipt for course expiration date.

After that date no credit will be awarded for this program.

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How to Complete this Program  Thank you for choosing an Exercise ETC correspondence program for your

continuing education needs. To earn your CECs/CEUs you will need to read the enclosed book. After you have completed the book, take the test that is included with your program. Remember to choose the best or most correct answer.

Now Available: Instant Grading!

When you are ready to submit your test please go to our website at: www.exerciseetc.com On the left side of your screen you will see a blue, vertical bar with a list of options; click on “Administration” and then click “Correspondence Course Answer Sheets.” Choose the title of the test that you are completing and then simply follow all instructions to submit your test. Remember to complete all fields prior to submitting your test.

Once you submit your answers your purchase will be verified and your test will be corrected instantly; if you score at least 70% you will be able to print your CE certificate immediately. (If you have less than 70% correct, you will need to take test over again in order to qualify for the CECs/CEUs.) If we are unable to verify your purchase you will receive a message requesting that you call our office for instructions.

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LEARNING OBJECTIVES

After reading Functional Training for Sports you should be able to:

1. Explain what is meant by “functional training”.

2. Understand the science behind functional training.

3. Analyze the demands of your sport.

4. Properly assess functional upper-body strength.

5. Properly assess functional lower-body strength.

6. Understand the principles of functional training program design.

7. Explain and describe the functional continuum.

8. Understand functional training and the female athlete.

9. Design linear and lateral warm-ups.

10. Understand the three phases of developing linear speed safely and easily.

11. Explain the lateral agility progression to improve lateral agility and speed.

12. Develop a safe squatting style.

13. Understand the proper progression when developing single-leg strength.

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14. Design a functional training program to develop hip extension and healthy

hamstrings.

15. Understand the basics of torso training.

16. Organize torso training in a weekly program.

17. Understand and explain the “drawn in” position.

18. Incorporate medicine ball and cable column work into your functional

training program.

19. Integrate balanced upper-body strength and stability into your functional

training program.

20. Incorporate plyometric training for power into your functional training

program.

21. Understand and explain the different phases of a progressive plyometric

program.

22. Explain the key Olympic lifting positions.

23. Understand the alternatives to Olympic lifting for developing quickness and

power.

24. Design conditioning programs for improved performance and injury

reduction.

25. Integrate slide boards into your functional training program.

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Choose the best answer for each question.  

“Functional Training for Sports” Test

1. Functional training can be described as:

a. Sport specific training

b. Purposeful training

c. Interval training

d. Weight training

2. Functional training uses all of the following concepts to improve sports performance except:

a. Speed

b. Strength

c. Single joint movements

d. Power

3. Functional training, in its simplest form, teaches athletes to control which of the following?

a. Body weight

b. Heart rate

c. Breathing

d. Opponent

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4. Functional training experts put emphasis on:

a. Muscles

b. Joints

c. Overdeveloping strength

d. Movements

5. According to Gray, during locomotion, the muscles act to decelerate flexion at all of the following joints except:

a. Ankle

b. Spine

c. Knee

d. Hip

6. All of the following are key groups in need of stability training except:

a. The Quadriceps

b. The deep abdominals

c. The hip abductors and rotators

d. The scapula stabilizers

7. To enhance the shoulder joints function, it is important to improve which of the following?

a. Bicep strength

b. Deltoid strength

c. Function of scapula stabilizers

d. Shoulder flexibility

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8. When designing a functional training program the majority of exercises should be:

a. Sitting

b. Standing

c. Single Joint

d. Avoid key stabilizers

9. Which of the following sport is not considered a power sport?

a. Tennis

b. Gymnastics

c. Triathlete

d. Football

10. What are the major qualities desired in a speed and power sport?

a. Strength

b. Stamina

c. Endurance

d. Speed and Agility

11. Exercise physiologists of the past planned:

a. To improve aerobic capacity, thereby improving the player

b. To improve anaerobic capacity, thereby improving the player

c. To improve fast-twitch muscles, thereby improving the player

d. To improve vital capacity, thereby improving the player

12. Francis believed that:

a. There must be sufficient endurance training during an athletes’ early years

b. There must be sufficient weight training during an athletes’ early years

c. There must be sufficient aerobic training during an athletes’ early years

d. There must be sufficient power-related training during an athletes’ early years

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13. In football, if a play lasts five seconds, then is followed by 40 seconds of rest. We should conclude that football players should be trained with:

a. Long duration running with 30 -40 seconds rests

b. Short sprints with 10 seconds rests

c. Short sprints with 30-40 seconds rests

d. Long duration sprints with 10 seconds rests

14. When analyzing your sport, you should ask yourself the following questions except:

a. Does my sport require that I sprint or jump?

b. How many athletes are on the field or court at one time?

c. How long is my event, or how long does a play last?

d. Am I on the field, ice, track, or court the entire time?

15. According to Boyle, the key to functional training is to develop appropriate levels of general strength and to utilize this strength in:

a. Functional exercises

b. Strength exercises

c. Endurance exercises

d. Olympic exercises

16. If a male were to complete twelve pull-ups, he would fall into which of the following categories?

a. World Class

b. Collegiate

c. High School

d. NFL Lineman

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17. If a female were to complete twenty chin-ups, she would fall into which of the following categories?

a. World Class

b. National Caliber

c. Collegiate

d. High School

18. If a male were to complete forty push-ups, he would fall into which of the following categories?

a. World Class

b. National Caliber

c. Collegiate

d. High School

19. When athletes are unfamiliar with single leg strength work, the order of progression should be as follows:

a. One-leg bench squats, split squats, and one-leg squats

b. One-leg squats, one-leg bench, and squats split squats

c. Split squats, one-leg bench squats, and one-leg squats

d. Split squats, one-leg squats, and one-leg bench squats

20. According to Boyle, which test of leg power is relatively safe to administer and has readily available norms?

a. Broad jump

b. Squat jump

c. Lateral broad jump

d. Two-leg vertical jump

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21. If a female were to perform a two-leg vertical jump of 21” how would she be classified?

a. National caliber

b. World class

c. Collegiate

d. High school

22. When testing athletes it is important to remember that testing is done to:

a. Inflate egos

b. Improve performance

c. Evaluate progress

d. Workout your athlete

23. What is the next step after assessing your functional strength?

a. Analyzing the demands of your sport

b. Designing your program

c. Warm-Up

d. Plyometric training

24. Since almost every sport is a sprint-dominated sport with frequent starts and stops, conditioning in the preparatory period should consist of:

a. Jogging

b. Sprinting

c. Walking

d. Tempo running

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25. After analyzing your sport, the strength and conditioning professional should attempt to:

a. Train all athletes the same

b. Mimic the energy systems and style of the game

c. Train all athletes of that sport differently

d. Condition all athletes the same

26. Designing a functional training program should follow all of the following principles except:

a. Learn basic exercises first

b. Begin with simple body weight exercises

c. Progress from simple to complex

d. Progress athletes as quickly as possible

27. Your functional training program should be based on:

a. What you like and dislike

b. What the athlete likes or dislikes

c. What works for the athlete

d. What works for you

28. True functional training begins with which tool?

a. Body weight

b. Stability ball

c. Foam roller

d. Slide board

29. Which of the following is not a functional training tool?

a. Leg press

b. Medicine balls

c. Weight vests

d. Agility ladder

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30. How does the book describe the use of a stability ball?

a. Should be used with dumbbells

b. Should only be used with body weight loads

c. Should be used with barbells

d. Should be used to stand on while exercising

31. Which of the following exercises is considered the most functional?

a. Leg press

b. Machine squat

c. Barbell squat

d. One-leg squat

32. Which of the following exercises is considered the least functional?

a. Machine bench press

b. Bench press

c. Dumbbell bench press

d. Push-up

33. Which of the following is untrue regarding functional training and female athletes?

a. Female athletes are no more flexible than male athletes in similar sports

b. Female athletes are infinitely more coachable

c. Female athletes should stay away from body-weight upper-body exercises

d. Female athletes have huge issues with body image

34. Which of the following should not provide body composition to the female athlete?

a. Coach

b. Teammates

c. Sports medicine staff

d. Exercise science department

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35. All of the following are equipment needs when training a female athlete except:

a. 15, 25, and 35 pound Olympic bars

b. Dumbbells in 2.5 increments

c. 1.25-pound Olympic plates

d. Leg extension machine

36. Which of the following statements about functional training for female athletes is false?

a. Lower-body exercise progression begins with body weight

b. Females have different equipment needs than males

c. Body weight training should be used as the initial resistance for upper-body exercises

d. Progression is the same for both male and female athletes

37. Which of the following is a true statement about warming up?

a. It should be done standing still for extended periods of time

b. It should be done moving slowly, to prepare me to move quickly

c. It should be done while sitting down to prepare me to move on my feet

d. It should not include static stretching

38. Which of the following statements is false regarding warm-ups?

a. Intensity should be at its peak at the beginning of the warm-up

b. A proper warm-up progressively increases the intensity, up to full speed

c. It reinforces the fundamentals of speed development

d. It should gradually increase the stress on the muscles

39. Which of the following is not a linear warm-up drill?

a. High knee walk

b. Straight leg skip

c. Stationary Spider-Man

d. High knee skip

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40. Which of the following statements about the backward run is false?

a. The backward run is literally running in reverse

b. The backward run is the same as a backpedal

c. The backward run strongly activates the hamstrings

d. The backward run dynamically stretches the anterior hip

41. The alternative linear warm-up should consist of all of the following except:

a. Overhead lunge walk

b. Heel-up with internal rotation

c. High knee run

d. Straight-leg crossover

42. According to Boyle, when should plyometrics be done during a workout?

a. Before the warm-up

b. After sprinting workout

c. After static stretching

d. After the warm-up and before the sprint workout

43. What are the three phases of developing linear speed?

a. Starts, acceleration, speed

b. Competitive speed, speed, noncompetitive

c. Noncompetitive, short competitive, and long competitive

d. Short competitive, long competitive, competitive

44. One of the keys to the lateral warm-up is to:

a. Stress the abductor and adductor groups

b. Stress the upper-body muscles

c. Stress the hamstrings

d. Stress the quadriceps

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45. Which of the following is not part of the criteria for developing lateral movement?

a. Single-leg strength

b. Strong upper-body

c. Deceleration ability

d. Landing with stability

46. Which of the following is the proper progression for the one-two stick drill?

a. One-two cut, one-two stick, assisted one-two cut

b. Assisted one-two cut, one-two stick, one-two cut

c. One-two stick, assisted one-two cut, one-two cut

d. One-two stick, one-two cut, assisted one-two cut

47. What is the proper progression for the lateral hoop run?

a. 3 hoops, 5 hoops, 7 hoops

b. 7 hoops, 3 hoops, 5 hoops

c. 3 hoops, 7 hoops, 5 hoops

d. 5 hoops, 3 hoops, 7 hoops

48. When is flexibility work most often done?

a. After warm-up

b. Before warm-up

c. After the workout

d. It should never be done

49. Body weight squats can be used to assess all of the following except:

a. Flexibility in the hips

b. Flexibility in the ankles

c. General strength of the lower body

d. Flexibility of the shoulders

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50. Which of the following squat depth should always be used?

a. Full squats

b. Half squats

c. Quarter squats

d. Straight leg squats

51. What is the first step in developing a safe squatting style?

a. Learning the hands free front squat

b. Learning the hands free body weight squat

c. Learning the back squat

d. Learning the clean-grip front squat

52. According to Boyle, what is the definition of a full squat?

a. Bottom of thighs are parallel to the floor

b. When the gluteals reach the heels

c. Tops of thighs are parallel to the floor

d. When the knees are bent to sixty degrees

53. Which of the following is not essential to the ascent of a body weight squat?

a. Bring hips up and forward

b. Drive the heels into the floor

c. Exhale slowly

d. Inhale deeply

54. Which of the following is the only alternative grip for the clean grip front squat in this book?

a. Crossing arms

b. Using straps

c. Palms down grip

d. Alternating grip

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55. Single leg strength programs are essential to improving all of the following except?

a. Speed

b. Balance

c. Prevention of injury

d. Cardiovascular fitness

56. Which of the following is not part of the single-leg squat progression to an unstable surface?

a. BOSU Ball

b. Half foam roller, round side up

c. Half foam roller, round side down

d. Airex pad

57. Which of the following is a level two progression when developing single-leg strength?

a. Split Squat

b. Overhead Split Squat

c. One-leg bench squat

d. Any of the above

58. Which of the following is a level three progression when developing single-leg strength?

a. Lunge

b. Split squat

c. One-leg bench squat

d. One-leg box squat

59. Which muscle’s stabilizea the lower extremity while running, jumping or squatting?

a. Rectus femoris

b. Gluteus maximus

c. Gluteus medius

d. Biceps femoris

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60. What two exercises are used promote simple strengthening of the gluteus medius?

a. Bent-leg hip abduction and straight-leg hip abduction

b. Bent-leg hip adduction and straight-leg hip adduction

c. Bent-leg hip flexion and straight-leg hip flexion

d. Bent-leg hip extension and straight-leg hip extension

61. Which muscles are often neglected when developing a functional training program?

a. Quadriceps group

b. Gluteus Maximus

c. Hamstring group

d. Both Band C

62. The book lists what two muscles as the posterior chain?

a. Glutes and quadriceps

b. Glutes and hamstrings

c. Glutes and calves

d. Glutes and back muscles

63. What is degree of movement of hip to knee when front squatting?

a. Two degrees

b. Three degrees

c. One degree

d. Four degrees

64. Which of the following is a level one hip extension exercise?

a. Cook Hip Lift

b. Foot-elevated hip lift

c. One-leg straight leg deadlift

d. One-leg hyperextension

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65. Which of the following is a hybrid exercise for the knee and hip?

a. Stability-ball leg curl

b. Hyperextension

c. Skater’s one-leg squat

d. Two-leg stability-ball hip extension

66. All of the following are other words to describe torso training except?

a. Ab work

b. Core work

c. Mid-section work

d. Power zone

67. The purpose of the torso in sports, involves what two components?

a. Stabilization and rotation

b. Flexion and extension

c. Rotation and extension

d. Stabilization and flexion

68. Which of the following statements about the basic function of the torso muscles is false?

a. Stabilization is the primary function of the muscles of the torso

b. Lateral flexion develops the quadrates lumborum as well as the obliques

c. Rotation is the key to most sport skills

d. Flexion is an action that always occurs in sports

69. Which of the following exercises are probably the best overall torso exercises?

a. Crunches and leg lifts

b. Medicine-ball throws and cable-column exercises

c. Medicine ball throws and crunches

d. Cable-column exercises and crunches

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70. Which of the following is a disadvantage of medicine-ball training?

a. Medicine-ball training can be done alone if a concrete wall is available

b. Work with the medicine ball has a total-body conditioning effect

c. Coaches need lots of medicine balls in a range of sizes

d. The medicine ball allows the user to work in a sports-general position or pattern

71. Which of the following is an advantage of cable-column training?

a. The equipment is costly

b. Cable-column torso work is done in a standing position

c. Exercises such as the chop and lift are not easy to teach or learn

d. There is often psychological resistance to any new concept

72. Which of the following is a level three progression when learning to draw in?

a. Standing draw in

b. Dead bug

c. Knee Fallouts

d. Draw in crunch

73. Which of the following statements about medicine ball training is false?

a. Medicine ball training is an excellent tool for rotator cuff deceleration training

b. Medicine ball training is a great tool for upper-body power

c. Medicine ball training develops rotational power in the torso

d. Medicine ball training does not develop total-body power

74. How do you typically divide functional upper-body exercises?

a. Anterior and posterior

b. Back and Biceps

c. Pushing and pulling

d. Chest and triceps

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75. All of the following issues can develop from ignoring rowing movements except?

a. Overdevelopment of pressing muscles

b. Postural problems

c. Postural corrections

d. Shoulder injury

76. Which of the following statements about a functional upper-body program is false?

a. It should include horizontal pulling movements

b. It should include vertical pulling movements

c. It should include overhead pressing movements

d. It should include bicep and triceps work

77. Which exercise is the true antagonistic movement to the bench press?

a. Pull-ups

b. Rows

c. Overhead pressing

d. Chin-ups

78. Which of the following is not an example of a vertical pulling movement?

a. Dumbbell row

b. Chin-up

c. Pull-up

d. Parallel grip pull-up

79. Which of the following statements is false regarding push-up progression?

a. Feet elevated comes before weight vest

b. Unstable surface comes after feet elevated

c. Feet elevated comes before unstable surface

d. Unstable surface comes before weight vest

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80. Which of the following is the best way to develop explosive power?

a. Through the use of plyometrics

b. Through the use of Olympic lifts

c. Through the use of medicine-ball work

d. All of the above

81. Which phase of plyometrics is the single response, stabilization phase?

a. Phase one

b. Phase two

c. Phase three

d. Phase four

82. In which plyometric phase does gravity become a larger component of the drills?

a. Phase one

b. Phase two

c. Phase three

d. Phase four

83. In which plyometric phase is the stretch-shortening cycle incorporated into the drills?

a. Phase one

b. Phase two

c. Phase three

d. Phase four

84. Which of the following statements about ACL prevention is false?

a. It should include a single-leg strength training program

b. It should include a proper plyometric program

c. It should include a conditioning program that emphasizes changes of direction

d. It should only be used for athletes’ that have had a previous ACL injury

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85. Which is NOT a reason why the “hang” position is the easiest way to teach Olympic lifts?

a. The bar is always above the knees

b. It eliminates a great deal of stress on the lower-back

c. Any athlete can become a great technician from this position

d. It creates more opportunity for injury to occur

86. Which of the following is not an objective of Olympic lifts?

a. Move the weight in a slow, controlled manner

b. Move the weight in a fast manner

c. Move the weight in a powerful manner

d. Move the weight in an athletic manner

87. Which is the fourth step in the process of learning the main Olympic lifting positions?

a. Learn the hands-free front squat

b. Learn the overhead support position

c. Learn the clean-grip front squat

d. Learn the start position for the clean and snatch

88. Which types of athletes have difficulty learning to clean from the floor?

a. Larger

b. Tall

c. Inflexible

d. All of the above

89. Which of the following statements about the start position of the clean is false?

a. The wrists should be curled under

b. The back should be arched

c. The arms should be bent

d. The shoulders should be over the bar

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90. Which of the following is not a cue for the catch of the clean?

a. Sit under the bar

b. Keep the elbows up

c. Knees are straight

d. Hips are back

91. According to Boyle, which exercise is an alternative to Olympic lifting?

a. Jump squats

b. Split squat jumps

c. Drop squats

d. Box jumps

92. Olympic lifting is suitable for which of the following sports?

a. Figure skaters

b. Wrestlers

c. Gymnastics

d. Olympic lifting is suitable for all sports

93. All of the following are vital components of the conditioning process except?

a. Acceleration

b. Long distance running

c. Deceleration

d. Change of direction

94. Which sport specific characteristic is not a must for a conditioning program?

a. Time

b. Movement

c. Motor Pattern

d. Cardiovascular emphasis

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95. What is the key to any conditioning program?

a. Get the athletes in shape

b. Prepare the athlete for life after sports

c. Prepare the athlete to play the sport

d. Get the athletes to run long distances

96. The boards are known as all of the following except?

a. Glide boards

b. Slide boards

c. Stride boards

d. Lateral movement trainers

97. Which of the following statements about slide boards is false?

a. Place the athlete in a general-specific position

b. Positively stress the abductor and adductor muscles for injury prevention

c. Allow athletes to work in groups of three or four on one piece of equipment

d. Provide functional conditioning in an interval format for three to four athletes with no adjustments

98. Which of the following is not an essential component of a strength program?

a. Torso work

b. Supine presses

c. Leg presses

d. Horizontal pulls

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99. Which type of program is preferred in the off-season?

a. One-day program

b. Two-day program

c. Three-day program

d. Four-day program

100. According to Boyle, where should your functional training program begin?

a. Body weight training when practical

b. Develop technique on an unstable surface before stable surfaces

c. Design a program to make the athlete feel better

d. Design a workout around five key components