According to the IPF, how low must one squat for it to be considered legal? - ANSWERThe crease of the hips must fall lower than the tops of the knees.
What are the three commands (in order) that are given for the bench press? What is the criteria for the two second commands given? - ANSWER1) Sta...
According to the IPF, how low must one squat for it to be considered legal? - ANSWERThe crease of
the hips must fall lower than the tops of the knees.
What are the three commands (in order) that are given for the bench press? What is the criteria for
the two second commands given? - ANSWER1) Start
2) Press (bar should be motionless on at the sticking point)
3) Rack (bar must be motionless at the top and arms locked out)
On the "press" of a bench press, what are the movement limitations of the bar? - ANSWERThe bar
can move horizontally but cannot move downward again.
What are the 5 factors for disqualification of the bench press? - ANSWER1) Failure to observe the
referee's signals at the commencement or completion of the lift
2) Any change in the elected position that results in the buttocks breaking contact with the bench or
lateral movement of the hands (between ref signals).
3) Any excessive movement or change of contact of the feet during the lift proper.
4) Bouncing the bar off the chest
5) Allowing the bar to sink into the chest after receiving the ref's signal.
What are 7 causes for disqualification of a deadlift? - ANSWER• Any downward motion of the bar
before it reaches the final position.
• Failure to stand erect.
• Failure to lock the knees straight at the completion of the lift.
,• Supporting the bar on the thighs during the performance of the lift. 'Supporting' is defined as a
body position adopted by the lifter that could not be maintained without the counterbalance of the
weight being lifted.
• Movement of the feet laterally, backward or forward that would constitute a step or stumble.
• Lowering the bar before receiving the head referee's signal.
• Allowing the bar to return to the platform without maintaining control with both hands
The term "conjugate" is "paired," meaning... - ANSWER...once the main lifts have been mastered,
additional exercises are "paired" with or "coupled" with the main movements or variations of these
main lifts to decrease any strength deficit within these lifts and enhance the performance of said
movement
What are the factors for starting a strength training program? - ANSWER1) Technique
2) DOMS
3) Volume
-Single vs. multiple sets
What are the three evaluation steps for resistance training? - ANSWER1) Assess
2) Design
3) Instruct
What are the three factors affecting training for an individual? - ANSWER1) Needs analysis
2) Performance tests
3) Science of strength training
What aspects are included in the needs analysis of training? - ANSWER1) Physiological
2) Biomechanical
3) Individual activity performed
4) Sites of injury
,What aspects are included in performance tests of training? - ANSWER1) Postural/ROM analysis
2) Functional movement screen
3) Applied skill/sports specific tests
What aspects are included in the science of strength training? - ANSWER1) Biology
2) Anatomy
3) Physiology
4) Nutrition chemistry
5) Biochemistry
6) Exercise physiology
7) Physics
8) Statistics
9) Kinesiology
10) Biomechanics
11) Program design
What are the day to day variables of strength training? What do these variables dictate? - ANSWER1)
Type
2) Order
3) Sets
4) Reps
5) Rest
6) Speed of movement
1) Program individualization
2) Periodic testing
3) Long term planning
What are considered in the needs analysis of a strength training program? - ANSWER1) Physiological;
e.g., The primary energy system of the activity (bioenergetics)
2) Biomechanical
, 3) Individual activity performed
4) Sites of injury
What is (1) periodization and (2) what is included with it? - ANSWER(1) (1) Volume
According to _____, the macrocycle consists of what _ phases of training? - ANSWERNESTA
4 phases of training
1) Foundation training
2) Base strength and hypertrophy
3) Skill-related fitness
4) Peak training
What are the goals of foundation training? - ANSWER1) Structural integrity and strength endurance
2) Motor learning
What is and what are the goals of the second phase of the macrocycle? - ANSWERBasic strength
(endurance) and hypertrophy
What is the third phase of the macrocycle? - ANSWERSkill-related fitness
1) Skill
2) Strength endurance
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