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1. Definetheconceptofunificationasitrelatestoathleticprograms.
2. Nameseveralcomponentsofatotalconditioningprogramforathletes.
3. Howdoesaunificationprogrampreventterritorialstrugglesbetweencoachesandathletes?
4. Whatschoolathleticprogramscanuseaunifiedprogram?Selectone:
A)College B)HighSchoolC)JuniorHighSchool D)Alltheabove
5. NamefivebenefitsCoachBobGieseygaveforencouragingelementary-school-ageathletestogetinvolvedinaweighttrainingprogramsuchasBFS:
1) 2)
3) 3)
5)
6. Nameonereasonacollegemightfindaunificationprogramofvalue.
7. Whentrainingbeginningand/orfemaleathletes,whattypeofequipmentisofparticularvalueinteachingOlympiclifts?
8. Listtwoadvantagesthatacomputerizedworkoutprogramhasoveratraininglogbook.
9. Manyworkoutprogramsfailbecausetheirexerciseprescriptionsaresomonotonousthatthebodyadaptstothem:TrueorFalse?
10. WhichofthefollowingphasesarenotincludedinHansSelye’sStressSyndrome:Shock,Countershock,StageofResistance,Progression,StageofExhaustion?
11. Usingchartsformotivationisonewaytoprolongthestageofresistance.Nametwomoreways.
12. Listtworeasonsthataperiodizationprogrammaybeimpracticalformosthighschoolathleticprograms.
1)
2)
13. WhattwocoreliftsintheBFSProgramshouldnotbeperformedformorethan5reps?
14. AccordingtoaresearchstudypublishedinMedicineandScienceinSports,howlongcouldasubjectretainstrengthiftheyreducedvolumebytwo-thirdsbutkeptintensityhigh?Selectone:
3weeks,5weeks,15weeks.
15. Duringin-seasontraining,shouldanathletetraintwotimesaweekorjustonceperweek?
16. Duringtheseason,isitbettertoliftinthemorningorafterpractice?
17. Shouldauxiliaryexercisesbeperformedduringtheseason?
18. Infootball,shouldanathleteliftduringtwo-a-daypractices?
19. WhatisthegradelevelatwhichstudentsinphysicaleducationclassesmostcommonlybegintheBFSreadinessprogram?Selectone:
6thgrade,7thgrade,8thgrade.
20. Isprematureclosingoftheepiphysial(growth)platesrelatedprimarilytoinjuriesortohormonalinfluences?
21. AccordingtosportscientistMelSiff,Ph.D.,canrunning,jumping,strikingorcatchingimposegreaterforcesonthemusculoskeletalsystemthanheavyweighttraining?
22. YoungsterswhocompeteinOlympic-styleweightliftingcompetitionshavehigherbonedensitiesthanchildrenwhodonotliftweights:True or False?
23. AccordingtoresearchpublishedintheNovember/December2001issueoftheJournalofAmericanAcademyofOrthopaedicSurgeons,injuriesfrombicyclingweregreaterthanthenumberofinjuriesfromweightliftingbywhatpercentage?Selectone:
50percent,100percent,400percent.
24. Ifahighschoolmaleathletecannotsquat145poundstoparallel,whatprogramshouldhebeginwith?Selectone:
TheBFSReadinessProgram,TheBFSTotalProgram.
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25. HowlongshouldabasicplyometricprogramlastintheBFSreadinessprogram?Selectone:
10minutes,twiceaweek;15minutes,threetimesaweek20minutes,twiceaweek
26. WhattwothingsmusthappenbeforeprogressingtoheavierweightsintheBFSreadinessprogram?
27. Whataestheticbenefitscanbederivedfromapplyingtheconceptof“beingtall”?
28. “Spreadingthechest”andwhatotherconceptgohandinhand?Selectone:
Assumeaneutralspineposition,Lockinthelowerback,Stabilizethetrunk.
29. IntheBFShip-flexorstretch,whatdoes“toesaligned”mean?Selectone:
Thetoesshouldpointstraightahead,Thetoesshouldpointslightlyout.
30. Theeyesalwaysbeslightlyabovehorizontalinweighttrainingexercisessuchasthesquatandthepowercleanweights:True or False?
31. Theparallelsquatbuildsthefoundationforgreatspeed,regardlessofthesizeoftheathlete: True or False?
32. Achievingatleastaparalleldepthinthesquatmakesthelower-bodymusclesstrongerandbigger,especiallythequadricepsandhamstrings.Namethreeotherbenefitstogoingparallel.
33. Nothavingthekneesalignedinthesquatoftenplacesharmfulstressonwhichligamentoftheknee?
34. Whatisoneadvantageduringthesquatinholdingthebarbellwiththethumbsaroundthebar?
35. Inadditiontohelpingtheathletewhentheycannotcompletealift,whatisanotherfunctionofspotters?
36. Athletesshouldlimittheamountofweighttheyboxsquattonomorethan200poundsabovetheirbestparallelsquat: True or False?
37. Whatlower-bodymuscledoesthefrontsquatplaceextraemphasison?
38. Whenusingliftingchains,generallyyoushouldaddabout25percentatthefinishpositionofthelift: True or False?
39. Whatisthemostpopularquicklift?
40. Therotaryhipmovementsimulateswhatactioninathletics?
41. Whendoestheprestretchoccurduringapowercleanorpowersnatch?
42. Whatfootstanceisusedwhenpullingthebarbelloffthefloorinthepowerclean?
43. Whatfootstanceisusedwhenrackingthebarbellinthepowerclean?
44. Whatismeantbythe“hang”positionwhenreferringtothepowercleanorpowersnatch?
45. Whatisapowerlineinregardtodeadliftperformance?
46. Whatmusclesdoesadeadliftstrengthen?
47. WhataretheadvantagesofaHexbardeadliftoverastraight-bardeadlift?
48. Whatistheadvantageofperformingastraight-legdeadliftonaplatform?
49. Generally,howmuchweightshouldajuniorhighschoolboyorgirluseinastraight-legdeadlift?Selectone:
45pounds,85pounds,atleast100pounds.
50. Whatisthehandpositionofthespotteronaspotteddeadlift?
51. Whatarethreeofthemajormusclegroupsthatabenchpressworks?
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52. Whyisthebenchpressespeciallyimportantforfemaleathletes?
53. WhataretheBFSstandardsforwomen?Selectoneseries:
100,200and300;100,120and140;100,150,200and250pounds.
54. Howcanthepositionoftheeyeshelpyoudetermineifthebodyisproperlypositionedonabenchpress?
55. Shouldtherebeanarchinthelowerbackwhenperformingthebenchpress?
56. Whatmusclesdoesaclosegripemphasizeinabenchpress?
57. Whatbenchangleisgenerallyusedtoperformaninclinebenchpress?
58. Thebenchpresswithchainsbeusedasasubstituteforthetowelbenchpress:True or False?
59. Howmanysetsareusuallyperformedforauxiliaryexercises?Selectone:
2 sets, 3 sets, 4 or more sets.
60. Howmanyauxiliaryliftsshouldusuallybeperformedeachweek?Selectone:fiveorfewerexercises,sevenexercises,eightexercises.
61. Whatarethenegativeeffectsofplacingtoomuchemphasisonauxiliaryexercises?
62. Selectionofauxiliaryliftsdependsonchoosingthosethatwillhelpyouwinorpreventspecificinjuries:True or False?
63. Whataretwosportsthatwouldbenefitmostfromtheathleteperforminganeckexerciseasanauxiliarylift?
64. Whyshouldanathletewarmup?
65. WhatistheadvantageofperformingaDotDrillwarm-upversusasimpleaerobicexercisesuchasjogging?
66. WhatisthepropersequenceofaDotDrillworkout?
67. ThefirstgoalinDotDrilltrainingistocommittoperformingthedrillssixtimesaweek.Whatisthesecondgoal?
68. Bestresultsinincreasingverticaljumpperformancecomefromcombiningsquattingandplyometrics,ratherthanperformingeachtypeoftrainingbyitself:True or False?
69. Whatisthemajordrawbacktoperformingboxjumpsonanopenplyometricboxversusonasolidbox?
70. Inaboxjumpingworkoutusingfiveboxes,whichboxshouldbethehighest?Selectone:
1stbox,2ndbox,5thbox.
71. Nametwotypesofplyometricboundingdrills.
1)
2)
72. Duringtheoff-season,generallythebestdaystoperformsprinttrainingareTuesdayandThursday: True or False?
73. Whenathletesaretestedoneithera40-yardor20-yardsprint,howmanytimedsprintsshouldtheyperform?Selectone:
onetimedsprint,twotimedsprints,threetimedsprints.
74. Whatisthevalueofvideoanalysisinsprinttraining?
75. BFSoffers10waystoimprovespeed;onewayistoperformplyometricstwiceperweek.Namethreemoreways.
1)
2)
3)
76. WhereshouldyourfeetbeinthemodifiedBFStrackstance?
77. Intheeight-pointBFSsprinttechniquesystem,onetechniquethatenablesyoutorunfasteristopointyourtoesstraightahead.Namethreemoretechniques
78. HowistheBFSapproachtostretchingdifferentfrommostotherstretchingprogramsinregardtoitsfocus?
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79. Stretchingshouldbeapartofawarm-upprogramforsportactivities:True or False?
80. Whatismeantbytheterm“balance”intheBFS1-2-3-4FlexibilityProgram?
81. Whatkindofmatisidealforstretching?
82. Howshouldanathletebreathewhilestretching?
83. TheBFSstretchingprogramisdividedintofourgroupsofstretches,thefirstgroupconsistingofonestretchperformedonabench.Whataretheotherthreegroups?
1)
2)
3)
84. Whatisasimplewaytomeasureprogressinastretchingprogram?
85. BFSbelievesyoushouldbuildyourprogramaroundsixcoreexercises.Namefiveoftheseexercises.
86. Whatisoneadvantageofado-it-allworkoutstation?
87. Ifthereisnotenoughtimeforanathletetoperformallaspectsofaconditioningprogramduringphysicaleducationclass,athletescanperformsomeoftheseoutsideofclass.Nameonesuchactivity.
88. Ifthereisnotenoughtimetoperformthe5-4-3-2-1set-repsequence,whatwouldbeanappropriatealternative?Selectone:
5-4-35-3-13-2-1
89. Whatisthetypicalthicknessofatrainingbelt?
90. NametwoBFScoreexercisesthatathletesoftenusewriststrapsfor.
1)
2)
91. Whatisonepracticalwaytowarnathletesaboutthepotentialdangersofliftingweightsandhelpreducethechanceofinjury?
92. NametheFiveLethalFoods.
93. Whichorganizationrecommendsaddingamultivitamintoyourdiet.
94. Doesonedietplanworkforallstudentsandathletesorcandietplansbecustomizedbasedoncalories:
95. WhatpercentageofAmericanseatfruitatleasttwiceaday?
96. Isobesityamongyoungpeopleagrowingconcern?
97. TrueorFalse:Athletesshoulddecideonasupplementprogrambeforechoosingadietplan.
98. Whatisasimplemethodtoincreasedietaccountability?
99. WhattypeofgoalsdoestheBeAnEleven!programfocuson?Selectone:worthygoals,practicalgoals,simplegoals
100.TheBeAnElevenprogramcomesfromthefactthatduringafootballgametherearenomorethan11playersfromasinglefootballteamallowedonthefield:True or False?
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101.Thepeopleyouassociatewithandtheplacesyougocaneitherhelpyouorhinderyouinaccomplishingyourdreams.IntheBeAnElevenprogram,whatisonemorecategorythatcanbeaddedtothislist?Selectone:
Theproductsyoubuy,Thefoodsyoueat,Thethingsyoudo.
102.Whatisonepossiblelong-termriskassociatedwithsteroiduse?
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