Strength & Conditioning Test

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.

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.

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.

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.

The squat is considered the "King of Exercises".

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.

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.

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.

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.

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.

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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.

A hip width stance is used when performing the hang clean.

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.

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.

The static stretching is performed after the workout.

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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.

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.

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.

The correct answer is 15 because the pro-agility drill involves running a total of 15 yards.

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.

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.

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.

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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.

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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.

The set x reps for Week 1, 2, 3, and 4 of the weight sheets are 10, 9, 8, and 7 respectively.

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.

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.

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.