CHAPTER 16 – EXERCISE TECHNIQUE FOR ALTERNATIVE MODES AND NON-

TRADITIONAL IMPLEMENT TRAINING

1. Which of the following activities would be classified as bodyweight training?

I. Gymnastics
II. Sit-Ups
III. Tire Flip
IV. Yoga
A. I and II only
B. II and III only
C. I, II, and IV only
D. II, III, and IV only

2. Which of the following are benefits of bodyweight training?

I. Develops absolute strength
II. Often includes open chain based exercises
III. Is specific to each individuals anthropometrics
IV. Improves body control
A. I and II only
B. III and IV only
C. II, III, IV only
D. I, III, IV only
3. Which of the following is an exercise used to isolate the core?
A. Side Plank
B. Squat
C. Push Press
D. Snatch

4. The strength and conditioning professional is selecting exercises to target the

core of a 20 year old female basketball player. Performance of which of the following
exercises will also improve sports performance?
I. Plank
II. Deadlift
III. Push-Up
IV. Push-Press
A. I, II, and IV only
B. I and III only
C. II and IV only
D. I, II, and III only

5. When compared to a barbell squat performance of a squat on a Smith Machine

reduces the activity of the back stabilizers by what percentage?
A. 10%
B. 30%
C. 60%
D. 90%

6. Performing a dumbbell bench press on a physio ball leads to which of the

following?
A. Increased core muscle activation, reduced force generation by the pectoralis major
B. Increased core muscle activation, increased force generation by the pectoralis major
C. Reduced core muscle activation, reduced force generation by the pectoralis major
D. Reduced core muscle activation, increased force generation by the pectoralis major
7. When are instability devices best utilized for core training?
A. With trained athletes to maximize movement velocity
B. With trained athletes to maximize force production
C. With trained athletes to maximize rate of force production
D. With trained athletes to rehabilitate from injury

8. Which of the following is an example of an accommodating load?

A. Free Weights
B. Chains
C. Resistance Bands
D. A device that controls the speed of movement throughout a range of motion
9. Which of the following is the aim of using chains when performing the back barbell
squat?
A. Reduce resistance at the bottom of the squatting motion and reduce resistance as the
athlete ascends from the bottom position
B. Increase resistance at the bottom of the squatting motion and reduce resistance as the
athlete ascends from the bottom position
C. Reduce resistance at the bottom of the squatting motion and increase resistance as the
athlete ascends from the bottom position
D. Increase resistance at the bottom of the squatting motion and increase resistance as the
athlete ascends from the bottom position

10. A professional baseball player would like to train a 6RM load in the bench press
with the addition of chains. Presently the athlete’s 6 RM is 200 lbs. How much weight
should be placed on the barbell if the athlete applies a 24.4 lb. chain?
A. 175 lbs.
B. 178 lbs.
C. 188 lbs.
D. 195 lbs.

11. Which of the following is the equation for the tension generated by a resistance
band?
A. Stiffness (k) X Deformation (d)
B. Stiffness (k) / Deformation (d)
C. Deformation (d) / Stiffness (k)
D. Force (N) X Time (s)

12. When applying resistance bands to the barbell bench press, where is the highest
resistance encountered?
A. At the bottom of the pressing movement
B. Slightly before the mid-range of the pressing movement
C. Slightly after the mid-range of the pressing movement
D. At the top of the pressing movement

13. You have decided to use tire flips as part of the offseason conditioning program
for a college football offensive lineman. Which of the following are suggested
guidelines for tire selection and exercise setup?
I. The tire should not be shorter than the athlete
II. The exercise surface should be hard
III. Tires with good tread are easier to grip
IV. Narrow tires are easier to flip for tall athletes
A. I, II only
B. II, III, IV only
C. II, III only
D. I, II, III only
14. When initiating the tire flip, placing the feet to close to the tire often results in
which of the following?
A. An arched back
B. A rounded back
C. Knees to far from the athletes chest
D. Inability to place the chin on the tire

15. Which of the following relates to kettlebell training as a strength and conditioning
tool?
I. Kettlebell swings are superior to traditional weightlifting in terms of increasing vertical
jump height
II. Kettlebell training increases muscular strength compared to no training
III. Kettlebell swings offer the same level of cardiovascular benefit as treadmill training
IV. Kettlebell goblet squats are inferior to back barbell squats in terms of developing
muscular strength
A. I, II only
B. I, II, IV only
C. II, III, IV only
D. II, IV only

16. You are instructing a female volleyball player on the Two Arm Kettlebell swing. At
what level should she forcefully swing the kettlebell to?
A. Umbilicus
B. Nipple
C. Eye
D. Full arm extension above the cranium

17. Unilateral training methods may be beneficial for which of the following
individuals?
I. Trained
II. Strong
III. Weak
IV. Injured
V. Untrained
A. I, II, IV only
B. III, IV, V only
C. I, II only
D. III, V only

18. Bilateral facilitation during the performance of a front barbell squat leads to
which of the following?
A. Increased voluntary activation of the agonist muscle group
B. Decreased voluntary activation of the agonist muscle group
C. Asymmetries in force production between the quadriceps muscle group
D. Increased voluntary activation of the antagonist muscle group

19. In order to increase absolute leg strength, which of the following training
methods should a professional football defensive back with a 1 RM of 450 lbs. in the
back squat utilize?
I. Back Squat
II. Lunges
III. Single-Leg Squat
IV. Step-Ups
A. I only
B. I, III only
C. II, III, IV only
D. III only

20. When an athlete executes the front plank the internal obliques perform what type
of muscle action?
A. Concentric
B. Eccentric
C. Isometric
D. Isokinetic

21. Which of the following identifies the starting position for the front plank?
A. Prone, Biped
B. Supine, Biped
C. Prone, Quadruped
D. Supine, Quadruped

22. When observing the ending position of a stability ball rollout, the strength and
conditioning professional would need to correct which of the following?
A. Knee and toes on the floor
B. Arms parallel to each other
C. Top of ball very close to the face
D. Hips sagging toward the floor

23. The upward movement phase of the tire flip is initiated by which of the following
motions?
A. Hip extension, knee extension, triceps extension
B. Hip extension, knee extension, ankle plantarflexion
C. Hip extension, knee extension, biceps flexion
D. Hip flexion, knee extension, biceps flexion

24. When performing the tire flip, an athlete strikes the tire with his leg when the tire
is halfway vertical, at this point the strength and conditioning professional would
instruct
the athlete to take which of the following grips on the tire?
A. Supinated
B. Pronated
C. Neutral
D. Alternated

25. During the catch phase of the log clean and press, where is the athlete instructed
to rack the log?
A. Overhead in full elbow extension
B. Overhead in slight elbow flexion
C. Across the clavicles and anterior deltoids
D. Across the mid-biceps brachii

26. Which of the following is a technique error during the first pull of the log clean
and press?
A. Hip and Knee extension
B. Elbow extension
C. Shoulders over the log
D. Hips rise before the shoulders

27. Correctly applying resistance bands to the back barbell squat achieves which of
the following?
A. Tension at bottom of the squat
B. No Tension at the bottom of the squat
C. No Tension at the top of the squat
D. Greatest Tension during the mid-range of the squat

28. What is the initial motion during the backward movement phase of the two arm
kettlebell swing?
A. Hip Flexion
B. Knee extension
C. Shoulder Flexion
D. Ankle plantarflexion

29. A female volleyball player is performing the single leg squat with her left leg on
the floor and the foot of her right leg atop a bench. During the downward movement
phase which of the following occurs?
A. Left gluteus maximus acts concentrically
B. Left biceps femoris acts eccentrically
C. Left psoas major acts eccentrically
D. Right psoas major acts concentrically

30. You have decided to include tire flips as part of the offseason conditioning
program for the offensive lineman on the college football team. All of the following
are true with regards to tire selection and exercise setup EXCEPT?
a) The tire should not be shorter than the athlete
b) The exercise surface should be hard
c) Tires with good tread are easier to grip
d) The exercise surface should allow good traction of the athlete’s shoes
ANSWERS:

1. C
2. B
3. A
4. C
5. B
6. A
7. D
8. D
9. C
10. C
11. A
12. D
13. C
14. B
15. D
16. C
17. B
18. A
19. A
20. C
21. C
22. D
23. B
24. B
25. C
26. D
27. B
28. A
29. B
30. A