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Overall answer wrong a) The lower-body muscles become stronger and bigger, especially the quadriceps and hamstrings not marked - Not Correct b) The growth plates become more flexible marked - Correct c) The knee ligaments become thicker and stronger marked - Correct d) A and C only marked - Not Correct e) B and C only marked - Correct ID = 157 | If there is not enough time to perform the 5-4-3-2-1 set-rep sequence, what would be an appropriate alternative? Select one: *Overall answer Correct* a) 5-4-3 b) 5-3-1 marked - Correct c) 3-2-1 ID = 94 | How long should a basic plyometric program last in the BFS Readiness Program? Select one: Overall answer wrong a) 5 minutes, twice a week marked - Correct b) 10 minutes, twice a week marked - Not Correct c) 10 minutes, three times a week marked - Correct d) 15 minutes, twice a week not marked - Not Correct ID = 92 | According to research published in the November/December 2001 issue of the <i>Journal of the American Academy of Orthopaedic Surgeons</i>, injuries from bicycling were greater than the number of injuries from weightlifting by what percentage? Select one: Overall answer wrong a) 50 percent not marked - Not Correct b) 100 percent marked - Correct c) 125 percent marked - Correct d) 400 percent marked - Not Correct ID = 117 | What is/are the advantage(s) of performing a straight-leg deadlift on a platform? *Overall answer Correct* a) It provides a deeper stretch marked - Correct b) It changes the center of mass to parallel form c) It changes the center of mass to sequential form d) A and B only e) A and C only ID = 139 | In a box jumping workout using four boxes, which box should be the highest? Select one: *Overall answer Correct* a) First box b) Second box c) Third box d) Fourth box marked - Correct e) None - all boxes should be the same height ID = 95 | What must happen before progressing to heavier weights in the BFS Readiness Program? *Overall answer Correct* a) You must be able to complete your two sets of 5 or 10 reps b) You must be able to do each rep of each set with perfect technique c) You must be able to identify the primary muscles used in the exercise d) All of the above e) Only A and B marked - Correct ID = 91 | Youngsters who compete in Olympic-style weightlifting competitions have higher bone densities than children who do not lift weights: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 151 | What is the best advice in regards to breathing while stretching? Overall answer wrong a) Don t hold your breath. Instead, breathe normally, trying to ease deeper into a stretch during each exhale. marked - Not Correct b) Hold your breath when stretching large muscle groups, but breathe normally when stretching smaller muscle groups. marked - Correct c) Slowly exhale as you stretch. When you have to take a breath, return to the start. not marked - Not Correct ID = 83 | According to a research study published in <i>Medicine and Science in Sports</i>, how long could a subject retain strength if he/she reduced volume by two thirds but kept intensity high? Select one: Overall answer wrong a) 3 weeks not marked - Not Correct b) 5 weeks marked - Correct c) 15 weeks marked - Not Correct ID = 99 | The eyes should always be looking at the ceiling during the squat: True or false? Overall answer wrong a) True not marked - Not Correct b) False marked - Not Correct ID = 74 | Two benefits Coach Bob Giesey gave for encouraging elementary-school-age athletes to get involved in a weight training program were that it develops competitive spirit through physical drills and builds teamwork: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 131 | Proper selection of auxiliary lifts is based on choosing those that will help you win or prevent specific injuries: True or false? Overall answer wrong a) True marked - Not Correct b) False not marked - Not Correct ID = 102 | Not having the knees aligned in the squat often places harmful stress on which ligament of the knee? *Overall answer Correct* a) Lateral collateral ligament b) Elevator spatula ligament c) Anterior collateral ligament d) Medial collateral ligament marked - Correct ID = 125 | What muscles does a close grip emphasize in a bench press? *Overall answer Correct* a) Anterior Biloid b) Superior Biloid c) Interior Biloid d) Triceps marked - Correct e) A and D ID = 161 | What percentage of Americans eat at least three servings of vegetables a day? Overall answer wrong a) 3 percent marked - Not Correct b) 5 percent marked - Correct c) 15 percent marked - Correct