Essentials of Strength
and Conditioning
Review Questions and
answers 2025/2026
A 110-lb marathon runner started her pre-race taper and chose to carbohydrate load prior to
the race. approximately how many grams of carb should she consume per day? - correct
answers500 g
A 130lb female college basketball guard has the following test results
1RM Bench 85lb
VO2max: 49
Body fat: 18%
Vertical jump: 21in
What needs the most improvement? - correct answersUpper body strength
A 165-lb athlete has an average daily intake of 450 g carb, 75 g protein, and 100 g fat. What
percent of the total kilocalorie intake is carb? - correct answers60%
,a 17 year old high school cross-country runner has been training aerobically for 6 months in
preparation for the upcoming season. Which of the following adaptations will occur in the
muscles during that time? - correct answershypertrophy of type 1 fibers
A 6'2", 220-lb college football player desires to gain muscle. what should be his first nutritional
priority if his current 3000 cal/day intake consists of 18% protein, 55% carb, 27% fat - correct
answersincrease calories
A baseball player has an elbow flexion to extension strength ratio of 1:3. What exercise should
be added to reduce injury risks - correct answersDB Biceps curl
A college baseball player was tested ten weeks before the start of the season with these results
1RM Bench: 275-lbs
Vertical Jump: 24in
T-Test: 11.6s
40yd sprint: 4.8s
1min sit-up: 37
What should he focus on improving preseason - correct answersAgility and local muscular
endurance
A college basketball coach would like to know which one of her players has the most muscular
power. Which of the following is the MOST valid test for measuring muscular power - correct
answersVertical
A female triathlete needs to improve the muscular endurance of her upper body. Using 3 sets of
15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal? -
correct answers30 seconds
, A junior college basketball forward has the following test results
Height: 69"
Weight: 150lb
1RM bench: 100lb
1RM squat: 215
Percent body fat: 20%
Vertical jump: 19"
What needs to improve the most - correct answersUpper body strength
A vertical jump involved knee, hip and shoulder movement primarily in which of the following
anatomical planes? - correct answersSagittal plane
After a bout of resistance training, acute hormonal secretions provide all of the following
information to the body except - correct answersenergy expended
after performing the hold-relax with agonist contraction PNF stretch for the hamstrings, which
of the following explains the resulting increase in flexibility - correct answersautogenic
inhibition
reciprocal inhibition
all of the following applied training program design variables of a resistance training program
contribute to significant exercise induced increases in serum testosterone concentrations except
heavy loads
high volumes
and Conditioning
Review Questions and
answers 2025/2026
A 110-lb marathon runner started her pre-race taper and chose to carbohydrate load prior to
the race. approximately how many grams of carb should she consume per day? - correct
answers500 g
A 130lb female college basketball guard has the following test results
1RM Bench 85lb
VO2max: 49
Body fat: 18%
Vertical jump: 21in
What needs the most improvement? - correct answersUpper body strength
A 165-lb athlete has an average daily intake of 450 g carb, 75 g protein, and 100 g fat. What
percent of the total kilocalorie intake is carb? - correct answers60%
,a 17 year old high school cross-country runner has been training aerobically for 6 months in
preparation for the upcoming season. Which of the following adaptations will occur in the
muscles during that time? - correct answershypertrophy of type 1 fibers
A 6'2", 220-lb college football player desires to gain muscle. what should be his first nutritional
priority if his current 3000 cal/day intake consists of 18% protein, 55% carb, 27% fat - correct
answersincrease calories
A baseball player has an elbow flexion to extension strength ratio of 1:3. What exercise should
be added to reduce injury risks - correct answersDB Biceps curl
A college baseball player was tested ten weeks before the start of the season with these results
1RM Bench: 275-lbs
Vertical Jump: 24in
T-Test: 11.6s
40yd sprint: 4.8s
1min sit-up: 37
What should he focus on improving preseason - correct answersAgility and local muscular
endurance
A college basketball coach would like to know which one of her players has the most muscular
power. Which of the following is the MOST valid test for measuring muscular power - correct
answersVertical
A female triathlete needs to improve the muscular endurance of her upper body. Using 3 sets of
15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal? -
correct answers30 seconds
, A junior college basketball forward has the following test results
Height: 69"
Weight: 150lb
1RM bench: 100lb
1RM squat: 215
Percent body fat: 20%
Vertical jump: 19"
What needs to improve the most - correct answersUpper body strength
A vertical jump involved knee, hip and shoulder movement primarily in which of the following
anatomical planes? - correct answersSagittal plane
After a bout of resistance training, acute hormonal secretions provide all of the following
information to the body except - correct answersenergy expended
after performing the hold-relax with agonist contraction PNF stretch for the hamstrings, which
of the following explains the resulting increase in flexibility - correct answersautogenic
inhibition
reciprocal inhibition
all of the following applied training program design variables of a resistance training program
contribute to significant exercise induced increases in serum testosterone concentrations except
heavy loads
high volumes
