COACHES HELPING COACHES SINCE 1976

PRE TEST STUDY GUIDE

ANSWER SHEET

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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