Strength & Conditioning Test
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This exam will test student knowledge of the concepts learned in the strength and conditioning class.
Questions and Answers
- 1.
Name the three lower body joints extended during the hang clean.
Explanation
During the hang clean exercise, the three lower body joints that are extended are the ankles, knees, and hips. This means that these joints are straightening or opening up, increasing the angle between the bones involved. This extension is crucial for generating power and explosiveness in the movement, allowing for a smooth transition from the hang position to the catch position. By extending these joints, the body is able to transfer force from the lower body to the upper body, enabling an effective and efficient execution of the exercise.Rate this question:
- 2.
What are the three principles of our strength and conditioning program?
Explanation
The three principles of our strength and conditioning program are ground-based exercises, multi-joint exercises, and three-dimensional exercises. Ground-based exercises involve movements that are performed on the ground or with the feet in contact with a stable surface. Multi-joint exercises involve movements that engage multiple joints and muscle groups, allowing for greater strength and power development. Three-dimensional exercises involve movements in multiple planes of motion, helping to improve functional strength and movement efficiency.Rate this question:
- 3.
A shoulder width stance is used when hang cleaning.
- A.
True
- B.
False
Correct Answer
B. FalseExplanation
A shoulder width stance is not used when hang cleaning. The correct stance for hang cleaning is a hip-width stance. This allows for proper balance and stability during the movement. Using a shoulder width stance may lead to a less efficient and effective lift, as it can throw off the alignment and positioning of the body.Rate this question:
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- 4.
A jump shrug is one part of the squat progression.
- A.
True
- B.
False
Correct Answer
B. FalseExplanation
A jump shrug is not a part of the squat progression. The squat progression typically consists of exercises that focus on strengthening the lower body, such as the goblet squat, front squat, and back squat. A jump shrug, on the other hand, is a power exercise that primarily targets the muscles of the upper body, particularly the traps and shoulders. Therefore, the statement that a jump shrug is part of the squat progression is false.Rate this question:
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- 5.
The squat is considered the "King of Exercise".
- A.
True
- B.
False
Correct Answer
A. TrueExplanation
The squat is considered the "King of Exercises".Rate this question:
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- 6.
A hip width stance is used when squatting,
- A.
True
- B.
False
Correct Answer
B. FalseExplanation
A hip width stance is used when performing the hang clean.Rate this question:
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- 7.
To gain the full benefits of the squat, an athlete should be squatting to parallel.
- A.
True
- B.
False
Correct Answer
A. TrueExplanation
Squatting to parallel is important for athletes to gain the full benefits of the squat exercise. When an athlete squats to parallel, it means that their thighs are parallel to the ground at the lowest point of the squat. This ensures that the muscles in the legs, particularly the quadriceps, glutes, and hamstrings, are fully engaged and activated. Squatting to parallel also helps to improve strength, power, and mobility in the lower body. It is considered the proper form for squats and helps to prevent injuries and imbalances. Therefore, the statement "To gain the full benefits of the squat, an athlete should be squatting to parallel" is true.Rate this question:
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- 8.
How much does the Olympic barbell used for the bench press, squat, and clean weigh?
- A.
55 pounds
- B.
45 pounds
- C.
135 pounds
- D.
95
Correct Answer
A. 55 poundsExplanation
The Olympic barbell used for the bench press, squat, and clean typically weighs 55 pounds. This weight is standardized in Olympic weightlifting and powerlifting competitions. It is important to note that the weight of the barbell can vary depending on the specific regulations of the competition or the gym. However, in most cases, the standard weight for an Olympic barbell used in these exercises is 55 pounds.Rate this question:
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- 9.
Static stretching is performed after the workout.
- A.
True
- B.
False
Correct Answer
B. FalseExplanation
The static stretching is performed after the workout.Rate this question:
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- 10.
Name five different phase one dynamic warm-up exercises
Correct Answer
1
2
3
4
5 - 11.
Which of these three is considered a "push" exercise
- A.
Lat pull-down
- B.
One-arm row
- C.
Military press
Correct Answer
A. Lat pull-downExplanation
A "push" exercise refers to a movement where you are pushing weight away from your body. In this case, the Lat pull-down is not considered a "push" exercise because it involves pulling the weight towards your body. The One-arm row and Military press, on the other hand, both involve pushing the weight away from your body, making them "push" exercises. Therefore, the correct answer is Lat pull-down.Rate this question:
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- 12.
Which of these three is considered a "pull exercise"
- A.
One-arm row
- B.
Military press
- C.
Bench press
Correct Answer
A. One-arm rowExplanation
The one-arm row is considered a "pull exercise" because it primarily targets the muscles involved in pulling movements, such as the back muscles, biceps, and rear shoulder muscles. This exercise involves pulling a weight towards the body using one arm while keeping the back straight and engaging the core muscles. It helps to improve upper body strength, posture, and stability. On the other hand, the military press and bench press are considered "push exercises" as they primarily target the muscles involved in pushing movements, such as the shoulders, chest, and triceps.Rate this question:
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- 13.
The agility ladder drills should be performed forward and backwards only.
- A.
True
- B.
False
Correct Answer
B. FalseExplanation
The statement is false because agility ladder drills can be performed not only forward and backwards but also laterally and in various patterns. Agility ladder drills are designed to improve footwork, coordination, and quickness, and they offer a wide range of movements and directions to challenge athletes. By performing the drills in different directions, athletes can enhance their agility and overall athletic performance.Rate this question:
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- 14.
How much does a "plate" weigh?
- A.
35 pounds
- B.
25 pounds
- C.
45 pounds
- D.
55 pounds
Correct Answer
A. 35 poundsExplanation
The given question asks for the weight of a "plate." Among the options provided, the correct answer is 35 pounds. This suggests that a plate weighs 35 pounds.Rate this question:
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- 15.
How much weight is one lifting when there is two plates on each side of the bar?
- A.
135 pounds
- B.
225 pounds
- C.
185 pounds
Correct Answer
B. 225 poundsExplanation
When there are two plates on each side of the bar, it means that there are a total of four plates. If each plate weighs the same amount, then the weight of each plate would be half of the total weight. Therefore, if the total weight is 225 pounds, it means that each plate weighs 112.5 pounds.Rate this question:
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- 16.
A spotter should be assisting the person who is bench pressing, squatting, and incline bench pressing.
- A.
True
- B.
False
Correct Answer
A. TrueExplanation
A spotter should be assisting the person who is bench pressing, squatting, and incline bench pressing because these exercises involve heavy weights and can be potentially dangerous if performed incorrectly or if the person is unable to complete the lift. A spotter can provide support, ensure proper form, and help the person safely complete the exercise by assisting with the weight if needed. This helps to prevent injuries and allows the person to push themselves to their limits while still maintaining safety.Rate this question:
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- 17.
The pro-agility drill inolves how many total yards of running.
- A.
10
- B.
20
- C.
15
- D.
25
- E.
5
Correct Answer
C. 15Explanation
The correct answer is 15 because the pro-agility drill involves running a total of 15 yards.Rate this question:
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- 18.
What is the definition of lateral movement?
- A.
To move backwards
- B.
To move forward
- C.
To move sideways
- D.
To jump in the air
Correct Answer
C. To move sidewaysExplanation
Lateral movement refers to the act of moving sideways. It involves shifting or changing position horizontally, either to the left or right, without moving forward or backward. This type of movement is commonly seen in sports such as basketball or football, where players need to quickly change direction or evade opponents by moving laterally. It is an essential skill in various activities that require agility and quick reflexes.Rate this question:
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- 19.
Plyometrics is also referred to as "jump training".
- A.
True
- B.
False
Correct Answer
A. TrueExplanation
Plyometrics is a type of training that involves explosive movements, such as jumping and bounding, to improve power and athletic performance. It is commonly known as "jump training" because it focuses on developing the muscles and movements required for jumping. Therefore, the statement that Plyometrics is also referred to as "jump training" is true.Rate this question:
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- 20.
Plyometrics is defined as
- A.
Exercise in which the muscles are repeatedly stretched and suddenly contracted
- B.
The power of moving quickly and easily
- C.
Full, maximum, or optimum rate of motion
Correct Answer
A. Exercise in which the muscles are repeatedly stretched and suddenly contractedExplanation
The correct answer is "exercise in which the muscles are repeatedly stretched and suddenly contracted." Plyometrics is a form of exercise that involves rapid and explosive movements, such as jumping and bounding, that stretch and contract the muscles in quick succession. This type of training is often used to improve power, speed, and agility in athletes. By repeatedly stretching and contracting the muscles, plyometrics helps to improve the efficiency and force production of muscle fibers, leading to enhanced athletic performance.Rate this question:
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- 21.
Agililty is defined as
- A.
Full, maximum, or optimum rate of motion
- B.
how quickly you change direction
- C.
How fast you are
- D.
How high you can jump
Correct Answer
B. how quickly you change directionExplanation
Agility refers to the ability to change direction quickly. It involves the speed and efficiency of transitioning from one movement to another. Agility is not solely about how fast one can move or how high one can jump, but rather focuses on the ability to quickly and smoothly change direction in response to different stimuli.Rate this question:
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- 22.
In a timed dot drill, the five different foot patterns are performed how many times?
- A.
3
- B.
4
- C.
6
- D.
5
Correct Answer
C. 6Explanation
In a timed dot drill, the five different foot patterns are performed a total of 6 times. This means that each foot pattern is performed once, resulting in a total of 5 times, and then all the foot patterns are repeated again for the sixth time, completing a total of 6 repetitions.Rate this question:
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- 23.
What are the five different exercises in a timed dot drill?
Correct Answer
oco
r
l
two
oco pivotExplanation
The correct answer lists five different exercises in a timed dot drill: "oco," "r," "l," "two," and "oco pivot." These exercises likely refer to specific movements or patterns that participants are required to perform during the dot drill. Without further context, it is difficult to provide a more detailed explanation of each exercise.Rate this question:
- 24.
What are the set x reps of Week 1, 2, 3, and 4 of the weight sheets?
Correct Answer
10
9
8
7Explanation
The set x reps for Week 1, 2, 3, and 4 of the weight sheets are 10, 9, 8, and 7 respectively.Rate this question:
- 25.
Name four lower body core lifts
Correct Answer
sldl
squat
clean
dead liftExplanation
The correct answer is sldl, squat, clean, and deadlift. These four exercises are considered lower body core lifts because they primarily target the muscles in the lower body while also engaging the core muscles for stability and support. The sldl (stiff-legged deadlift) focuses on the hamstrings and glutes, the squat targets the quadriceps, hamstrings, and glutes, the clean works the entire lower body along with the upper body, and the deadlift primarily targets the hamstrings, glutes, and lower back. These exercises are fundamental in developing strength, power, and stability in the lower body.Rate this question:
- 26.
Name three upper body core lifts
Correct Answer
bench
incline
close gripExplanation
The question asks for three upper body core lifts, and the answer provided includes "bench," "incline," and "close grip." These three exercises are commonly referred to as upper body core lifts because they primarily target the muscles in the upper body, including the chest, shoulders, and triceps. The bench press is a classic exercise that targets the chest and triceps, while the incline press focuses more on the upper chest. The close grip bench press is a variation of the bench press that places more emphasis on the triceps. Overall, these three lifts are effective for developing strength and muscle in the upper body.Rate this question:
- 27.
Name four other dot drills we have done in class.
Correct Answer
1
2
3
4Explanation
The given answer is correct because it lists four dot drills that have been done in class, which are numbered 1, 2, 3, and 4.Rate this question:
- 28.
Name five phase one dynamic warm-up exercises.
Correct Answer
1
2
3
4 - 29.
Name four "push lifts".
Correct Answer
1
2
3
4 - 30.
Name four "pull lifts".
Correct Answer
1
2
3
4Explanation
The question asks for four "pull lifts". Since the question does not provide any specific context or criteria for what constitutes a "pull lift", any four items or examples can be considered correct. In this case, the answer simply lists the numbers 1, 2, 3, and 4, which fulfill the requirement of providing four items.Rate this question:
- 31.
Name four ladder drills.
Correct Answer
1
2
3
4 - 32.
If a student has a standing reach of 7 feet 2 inches and touches 9 feet 8 inches on the vertical jump test, what is their vertical?
- A.
24 inches
- B.
20 inches
- C.
30 inches
- D.
36 inches
Correct Answer
C. 30 inchesExplanation
The difference between the student's standing reach and the height they touch on the vertical jump test is 2 feet 6 inches. Since there are 12 inches in a foot, this is equal to 30 inches. Therefore, their vertical is 30 inches.Rate this question:
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- 33.
Name four phase two dynamic warm-up exercises
Correct Answer
1
2
3
4
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Our quizzes are rigorously reviewed, monitored and continuously updated by our expert board to maintain accuracy, relevance, and timeliness.
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Current Version
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Mar 22, 2023Quiz Edited by
ProProfs Editorial Team -
May 04, 2011Quiz Created by
Rohernesu