Toggle navigation
Home
Ask A Question
Answer Questions
Users
Support/FAQ
Login
Register
Preview 50% of the Answer Below
Due to formatting, images, tables, or paragraphs may be out of place or not shown. Rest assured that they will be included and formatted correctly in your purchased answer.
Details
Question Title:
Strength and Conditioning Certification Exam
Go Back to the Question
Answer Preview
</span> Work Time: 1:20 min Rest Time: 2:45 min </p> <p> Cool-down and Stretch </p> <p>Week 2: Warm-ups Drills </p> <p>2 x 400 yd sprints Work Time: 1:15 min Rest Time: 2:30 min </p> <p>Cool-down and Stretch </p> <p>Week 3: Warm-up Drills </p> <p>4 x 200 yd sprints Work Time: 28 sec Rest Time: 1:20 min </p> <p>Cool-down and Stretch </p> <p>Week 4: Warm-up Drills </p> <p>12 x 100 yd sprints Work Time: 14 sec Rest Time: 40 sec </p> <p>Cool-down and Stretch </p> <p>Week 5: Warm-up Drills </p> <p>8 x 100 yd sprints Work Time: All-out Rest Time: 40 sec </p> <p>6 x 80 yd sprints Work Time: All-out Rest Time: 35 sec </p> <p>Cool-down and Stretch </p> <p>Week X: Warm-up XXXXXX </p> <p>XX x XX XX sprints Work Time: XXX-out Rest Time: XX XXX </p> <p>8 x XX yd XXXXXXX XXXX Time: XXX-out XXXX Time: XX XXX </p> <p>Cool-down and XXXXXXX </p> <p>Week 7: XXXX-up Drills </p> <p>XXXXXXX XXXXXX XXXXXX x 2 each pattern XXXXXX XXX, XXXXX Run, XXXX XXXXXXX, XX-out XXXXXXX </p> <p>10 x 60 yd sprints XXXX Time: All-out XXXX XXXX: 30 sec </p> <p>X x XX yd XXXXXXX Work XXXX: All-out XXXX XXXX: 25 sec </p> <p>Cool-down and Stretch </p> <p>Week 8: XXXX-XX XXXXXX </p> <p>Agility Ladder Drills x 2 each XXXXXXX XXXXXX Run, XXXXX Run, XXXX Shuffle, In-out Shuffle, Lateral Shuffle, Snake Jump </p> <p>XXXXXXXXXXX (XXXX XXXXXXXX XXXXXXX XXXX!!) - XXXXX Hops 2 x 8 - Squat Jumps X x X - XXXX XXXXX X x 5 </p> <p>XX x XX yd sprints Work XXXX: All-out Rest Time: XX XXX </p> <p>XXXX-down XXX Stretch </p> <p>Week X: Warm-up XXXXXX </p> <p>Agility XXXXXX XXXXXX x X each pattern XXXXXX Run, XXXXX Run, Icky XXXXXXX, In-out XXXXXXX, Lateral Shuffle, XXXXX XXXX </p> <p>XXXXXXXXXXX (XXXX XXXXXXXX XXXXXXX XXXX!!) - XXXXX XXXX X x XX - Squat XXXXX 3 x X - XXXX Jumps 3 x 6 </p> <p>X x XX XX XXXXXXX Work Time: XXX-out Rest Time: 20 XXX </p> <p>XXXX-down XXX Stretch </p> <p>XXXX 10: XXXX-up XXXXXX </p> <p>XXXXXXX Ladder Drills x X each XXXXXXX Stride XXX, XXXXX Run, Icky XXXXXXX, XX-out XXXXXXX, Lateral Shuffle, XXXXX XXXX </p> <p>Plyometrics (XXXX XXXXXXXX XXXXXXX sets!!) - XXXXX XXXX X x 10 - XXXXX XXXXX X x X - Tuck XXXXX X x 6 - Split Squat XXXXX X x X </p> <p>X-Cone XXXXXXXXX x X XXXX XXX (full XXXXXXXX between each drill!!) XXXXX XXX in a XXXXXX - X yds XXXXX Combo XXXXXXX (sprint, XXXXXXX, backpedal and sprint) ‘X’ Pattern (XXXXXX XX, backpedal diagonal, XXXXXX up, XXXXXXXXX diagonal) ‘N’ XXXXXXX (sprint up, XXXXXX diagonal, XXXXXX up) </p> <p>10 x XX XX XXXXXXX Work XXXX: All-out XXXX XXXX: XX XXX </p> <p>XXXX-XXXX XXX Stretch </p> <p>Week XX: Warm-XX XXXXXX </p> <p>Agility XXXXXX XXXXXX x 2 XXXX XXXXXXX XXXXXX XXX, Speed Run, Icky XXXXXXX, XX-out XXXXXXX, XXXXXXX XXXXXXX, XXXXX XXXX, XXXXX Hop, Hop-Scotch </p> <p>Plyometrics (full recovery XXXXXXX XXXX!) - XXXXX Jumps 2 x 10 - Squat XXXXX 3 x 8 - XXXX XXXXX 3 x X - XXXXX Squat Jumps 4 x X - Broad XXXXX 3 x X </p> <p>X-XXXX Agilities x 2 each way (XXXX XXXXXXXX between XXXX XXXXX!!) Cones XXX in a square - 5 yds XXXXX XXXXX Pattern (sprint, XXXXXXX, backpedal and XXXXXX) ‘X’ XXXXXXX (XXXXXX XX, backpedal XXXXXXXX, XXXXXX up, XXXXXXXXX diagonal) ‘N’ Pattern (XXXXXX up, XXXXXX diagonal, sprint XX) Figure ‘8’ (sprint XX and back in a XXXXXX 8 XXXXXXX) </p> <p>Falling Starts XX x XX XXX (XXXX recovery between each XXXXXX - i.e. XX-20 XXX) </p> <p>Cool-XXXX XXX Stretch </p> <p>Week XX: XXXXXX Rest (i.e. XXXX, swim or XXX other XXX-impact activity) </p> <p><b>Question 4: XXXX Phillips XX a XXX shirted XXXXXXXXX XXX a college volleyball XXXX. He XXXXXXXXXX XXX right XXXXXXXX during XXX XXX-XXXXXX and has been cleared by his physical XXXXXXXXX to XXXXX XXXXXXXX. Design a sample XX-XXXX program XXXX XXXX help XXXX XXX XXXX in XXX game.</b> </p> <p>XXXX Phillips XXXXXX XXXXXXX XXXXX XXXXXXXXXX and a light XXX XX XXX XXXXX XXXX up. XXX should include XXXXX stretches for the XXXXXXXX that you XXXXXXX in physical XXXXXXX. Also XXX the core XX training days XXXXXXXX 30-XX sit-XXX a day XXX XX off days XXXXXXXX XX-100 XXX-XXX. Phil should rest 2-X XXX between XXXXXXXX and XXXX XX XXXX down stretches. </p> <p>XXXX X-4 3 XXXXX a XXXX Dumbbell Squat: 3 XXXX of XX XXXX XXXXXXXX XXXXXXXXXXX XXXXX XXXXX: X sets XX XX reps Straight XXX Pull-downs: X XXXX of XX reps Dumbbell XXXXX XXXXXX: 3 XXXX XX 15 reps XXXXXXX Flyes: 3 XXXX of XX reps Overhead Tricep Extensions: 3 sets XX 15 reps XXXXXXXX Bicep Curls: X sets XX XX reps XXXXXXXXX XXXXXXXX: 3 XXXX XX 20 reps XXXXXXX XXXXXXXX: 3 XXXX XX XX XXXX XXXXXXXX XXXXXXXX: X sets XX 15 XXXX </p> <p>Week X-8 3 times a XXXX Dumbbell XXXXX: 4 sets of 12 XXXX XXX XXXXXXX: X sets XX XX XXXX Dumbbell XXXXX Flye: X XXXX XX 12 reps XXXXXXXX XXXXXXXXX: 4 XXXX of 12 reps Dumbbell XXXXXXX Raises: 4 sets of 12 reps XXXXXXXX Curls: 4 XXXX of XX reps XXXXXX XXXXXXXXX: X XXXX of XX reps Crunches on Stability XXXX: 3 sets XX XX XXXX XXX XXXXX: X XXXX of XX XXXX </p> <p>XXXX 8-12 3 XXXXX a week XXXXX Press: X XXXX XX X XXXX XXX XXXXXXXXX: 3 XXXX of 8 reps XXXXXXXX XXXXXXXX XXXXX: 3 sets of 8 reps Dumbbell XXXXXXXX Tricep Extensions: X sets XX X XXXX Crunches on XXXXXXXXX Ball: X sets XX 15 reps XXXXXXXXX Crunches: 3 sets XX 20 XXXX XXXX Squat: X sets XX XX XXXX </p> <p><b>Question X:Jennifer XXXXX XX XXX star softball XXXXXXX XXX a major XXXXXXXXXX. XXX XXXX her ACL during the off-season XXXXXXX XXXXXXXXXX. She XXX been XXXXXXX XX her physical XXXXXXXXX to begin XXXXXXXX. Design a XX-week XXXXXXX XXXX XXXX XXXX Jennifer XXXXXXX for the XXXXXXXX XXXXXX.</b> </p> <p>Since XXXXXXXX has XXX XXXX XX her XXXX for a while we XXXX XX XXXXXXX on them XX get them XX to XXX XXX XXXX XXXXXXXXXXXXX them, also XX want to put emphases on her XXXXXXXX XXX. XXXXX each XXXXXXX a XXXX XXXX jog XXX XXXXXXX must be conducted. </p> <p>Weeks X-X - XXXXXXX XXXXXXXXXXX and muscular growth/XXXXXXXX XXXX capacity Weeks 6-12 - Strength and power focus </p> <p>Week 1-6 </p> <p>1a) XXXX XXXX </p> <p>XX) Dynamic XXXX-ups </p> <p>2b) XXXXXXXXXXX<span class="XXXXX-XXXXXXXXX-space"></span> XXXX-Back T-XXXXX XXXXXXXXX X XXXX-XXXX Internal/XXXXXXXX XXXXXXXXX - </p> <p>XX) XXXXX XXXXX<span XXXXX="apple-XXXXXXXXX-space"></span> X x XX </p> <p>XX) XXX-Arm Cable XXX<span XXXXX="apple-XXXXXXXXX-space"></span> 4 x 8 </p> <p>4a) XXXXX Foot Elevated XXXXX Squat<span XXXXX="XXXXX-converted-space"></span> X x 8 </p> <p>4b) XXX XXX<span XXXXX="apple-converted-XXXXX"></span> X x XX </p> <p>XX) XXXXX XXXX<span XXXXX="XXXXX-converted-space"></span> X x 20 sec </p> <p>XX) Half-Kneeling Band Apart<span XXXXX="XXXXX-XXXXXXXXX-space"></span> X x XX </p> <p>XX) Pallof Press<span XXXXX="XXXXX-converted-space"></span> X x XX XX. </p> <p>Week 6-12 </p> <p>1a) Toe XXXXXXXX XXXXXXXX </p> <p>2a) XXXXXXX XXXX-up </p> <p> XXXXXXXXX lowering - 2 x 6 XXXX leg XXXXXXXX - 2 x 8 each Single-XXX XXX - X x 6 each </p> <p>XX) Trap XXX XXXXXXXX<span XXXXX="XXXXX-XXXXXXXXX-space"></span> 4 x 5 </p> <p>4a) XXXXXXXX Press<span XXXXX="apple-converted-space"></span> 3 x X </p> <p>XX) XXXXXXXXX Ball Hamstring Curls<span class="XXXXX-converted-XXXXX"></span> X x 8 </p> <p>5a) XXXX-Ups XXXX Vest<span XXXXX="apple-converted-XXXXX"></span> 3 x X </p> <p>5b) XXXX-Pulls<span class="XXXXX-XXXXXXXXX-space"></span> 3 x XX </p> <p>5c) XXXXXXX XXXX<span class="apple-converted-XXXXX"></span> X x XX XXXXX </p> <p> </p> <p><b>Question 6: Jimmy Davis is XXXXXX XX make XXXX high XXXXXX basketball team. XXXXXX a XX-week XXXXXXXX XXXXXXX to improve his jumping XXXXXXXX XXX XXXXXXX speed.</b> </p> <p>Jimmy Davis should XXXX-XX XXX XXXX XXX XXXX XXXXX jogging/XXXXXXXXXX. Jimmy should XXXX XXX to be XXXXXXXXX as XXXXXXXX during XXXXXXXXXX XXXXXXX XXX jumping capacity XXX running XXXXX and remember XX XXXX XXXXXXXX. </p> <p>Week 1-3 Power XXXXXXXX 3x12<span class="XXXXX-converted-XXXXX"></span> Repeated tuck jumps (XXXX XXX XXXX knees XXXX and XXXX XXXXX XXXX- height)3x8<span class="apple-converted-space"></span> XXXXXXXX XXXX jumps (For distance and XXXXXX) XXX<span XXXXX="apple-XXXXXXXXX-space"></span> XXXXXXX XXXXXXXX XXXXX 4x8 </p> <p> Week X-6 </p> <p>Alternate Leg bounding 3x8<span XXXXX="apple-converted-XXXXX"></span> Single leg XXXX XXX<span class="apple-converted-space"></span> Squat XXXXX (Increase XXXXXX of jump) 3x6<span class="apple-converted-XXXXX"></span> Lateral obstacle jumps and XXXXXXX (add a XX-XX XXX. sprint XXXXX XXXXX) XXX<span class="XXXXX-converted-space"></span> XXXXX obstacle jumps XXX XXXXXXX (Increase XXXXXXXXX XX XXXXX and sprints) 2x8<span class="XXXXX-converted-XXXXX"></span> XXXXXXXX obstacle XXXXX and sprints (Increase XXXXXXXXX XX jumps and sprints) XXX </p> <p>Week X-X </p> <p>Ankle XXXXXXXXX<span XXXXX="XXXXX-XXXXXXXXX-space"></span> Vertical XXXXX (XX XXX XXXXXXXX, fast XXXXXXXX under rim) 3x10<span class="apple-converted-XXXXX"></span> XXXXX obstacle jumps (XXXX XXXXXXXX XXXXX or hurdles) XXXX<span XXXXX="apple-XXXXXXXXX-XXXXX"></span> Lateral XXXXXXXX XXXXX 3x10 </p> <p> </p> <p>Week 9-12 Power XXXXXXXXXXXX<span XXXXX="XXXXX-XXXXXXXXX-space"></span> XXXXXXXX tuck jumps XXX<span class="XXXXX-converted-space"></span> Multiple XXXX XXXXX (Increase distance and XXXXXX) XXX<span class="apple-XXXXXXXXX-space"></span> Diagonal XXXXXXXX jumps4x6 </p> <p><b>Question X: Design a 6-XXXX XXXXXXX XXX an XXXXXXX XXXXXXXXX for the XXX combine.</b> </p> <p>XXX NFL XXXXXXX Preparation XXXXXXX XX a six-week XXXXXX that enhances each athlete's XXXXX, quickness, XXXXXXX, strength, XXXXX, XXXX stabilization, balance, and jumping ability; XXX XXXXXXXX their XXXXXXX football XXXXXX. </p> <p>XXXX 1 </p> <p> </p> <p>UPPER BODY XXX XXXXXX </p> <p> </p> <ul><li>XXXXX XXXXX: TEST X RM; THEN XX% X XXXX XX X XXXX </li><li>XX FLOOR XXXXX (NETURAL XXXX) -3 XXXX XX 12 REPS </li><li>XXXX: </li><li>XXXX: </li><li>Shoulders: </li></ul> <XX><li>XX XXXX - X XXXX XX XX reps </li><li>XXXXX Face Pulls -X sets of XX reps </li></ul> <XX><li>Hammer Curls - X sets XX 15reps </li><li>XXXX XXXX-Aparts -3 sets XX 15 reps </li></XX> <ul><li>Front Plate Raises- 3 sets of XXXXXX </li><li>XXXXX XXXXXX Push-downs – 3 XXXX XX 12 reps </li></ul> <p> </p> <p>DYNAMIC/REP XXXXX XXXX LIFT + *FOOTBALL XXXXXX: </p> <p>X. XXXXXXX Bench: 225lb XXX Bench XXXX </p> <p>2.XXXXXXX Push-ups: XXXXX (w/ weighted vest if XXXXXXXX) </p> <p>3. Back </p> <p>a) XXXXX Band Lat Pulldowns: 3x20 XXX </p> <p>4. XXXXXXXXX </p> <p>a) Incline Bench : 3x10 (10 reps XXXX movement) </p> <p>X. Arms </p> <p>a) Band XXXXXXX Pushdowns: XXXX </p> <p>b) XXXXXXXXX XX Curls: XXXX </p> <p> </p> <p> </p> <p> </p> <p>WEEK X </p> <p><b></b> </p> <p><b></b> </p> <p>XXX XXXXXX UPPER BODY XXXX </p> <p><b></b> </p> <p>1. XXXXX Press: XXX </p> <p>X. Dumbbell Floor XXXXX (Neutral XXXX): 3x8 </p> <p>X. Back </p> <p>a) Dumbbell XXXX: 3x8 </p> <p>b) XXXXX XXXX XXXXX: 3x8 </p> <p>X. Shoulder </p> <p>a) Front Plate XXXXX: 3x15 </p> <p>b) XXXX XXXX Aparts: 3x20 </p> <p>5. XXXX </p> <p> a) Hammer XXXXX: 3x12 </p> <p>b) Cable XXXXXXX XXXXXXXX: 3x12 </p> <p> </p> <p>DYNAMIC/REP XXXXX BODY XXXX + XXXXXXXX DRILLS: </p> <p> </p> <p>X. Barbell XXXX-XXX: XXXXX (w/ weighted vest if XXXXXXXX) </p> <p>X. Back a. XXXXX Band XXX XXXXXXXXX: XXXX XXX </p> <p>X. XXXXXXXXX </p> <p>a. Incline XXXXX “YTW”s: 3x10 (XX XXXX XXXX XXXXXXXX) </p> <p>X. Arms </p> <p>a. Band XXXXXXX Pushdowns: 4x25 </p> <p>b. Alternate DB Curls: XXXX </p> <p> </p> <p> </p> <p>WEEK X </p> <p> </p> <p> </p> <p>MAX EFFORT UPPER BODY XXXX : </p> <p> </p> <p>1. 2 XXXXX XXXXX w/ 1-X XXXXXX: 3RMa. (X chain < 315lb. XXXXX; X chains &XX; 315lb. bench) </p> <p>X. XXXXXXX DB Press (XXXXXXX XXXX; XXXXXX In) XXXX </p> <p>X. Back a) Fat Bar Pulldowns: 3x10b) Cable Scarecrows: 3x10 </p> <p>X. XXXXXXXX </p> <p>a) Barbell XXXXXX: 3x8 </p> <p>b) Seated XX Cleans: 3x10 </p> <p>5. XXXX </p> <p>a) XXX bar Curls: XXXX </p> <p>b) DB XXXXXXX XXXXXXXXX: 3x10 </p> <p> </p> <p> </p> <p> </p> <p>DYNAMIC/XXX UPPER BODY XXXX + XXXXXXXX XXXXXX: </p> <p> </p> <p>X. XXXXXXXXX XXXX XX Bench (XXXXXXX Grip, Elbows XX): XXXXXX. XXXX </p> <p>a. XXXX Rep “XXXX” XX XXXX: 1x8, XXXX </p> <p>X. Shoulders </p> <p>a) XXXXXXXXXX Rotated Face XXXXX: 3x10 </p> <p>b) Scapula XXXX-ups: 3x20 </p> <p>X. XXXX </p> <p>a) XXXXXXXX XXX Curls: XXXX </p> <p>b) XXXX XXXXXXXXX XXXXXXXXX: 3x20each </p> <p> </p> <p> </p> <p>XXXX 4 </p> <p> </p> <p> </p> <p>XXX EFFORT XXXXX XXXX LIFT : </p> <p> </p> <p>X. X XXXXX XXXXX w/ 1-X XXXXXX: XXX </p> <p>a. (X XXXXX &XX; 315lb. XXXXX; X chains > 315lb. bench) </p> <p>2. XXXXXXX XX XXXXX (Neutral Grip; XXXXXX XX) XXXX </p> <p>X. XXXX </p> <p>a) XXX XXX XXXXXXXXX: 3x8 </p> <p>b) XXXXX Scarecrows: XXXX </p> <p>X. XXXXXXXX </p> <p>a) XXXXXXX Shrugs: XXXX </p> <p>b) Seated DB XXXXXX: XXXX </p> <p>5. XXXX </p> <p>a) Fat bar XXXXX: XXX </p> <p>b) XX XXXXXXX XXXXXXXXX: 3x12 </p> <p> </p> <p> </p> <p>XXXX X </p> <p> </p> <p> </p> <p>MAX EFFORT XXXXX BODY XXXX: </p> <p> </p> <p>1.Football XXX Bench: 3RM </p> <p>1. Back </p> <p>a) Fat bar XXXX Grip XXXXXX Row: 3x10 </p> <p>b) Cable Face Pull: XXXX </p> <p>2. Shoulder </p> <p>a) XXXXX Plate Raise: 3x10 </p> <p>b) Low-XXXXXX XXXXX XXXXXXX XXXXX: 3x10 XX </p> <p>X. Arms </p> <p>a) XXXXXXX DB Curls: 3x8ea </p> <p> </p> <p> </p> <p> </p> <p>XXXX X </p> <p> </p> <p>MAX XXXXXX UPPER BODY XXXX : </p> <p> </p> <p>X. XXXXXXXX Bar XXXXX: x8, x8, XX, x4 </p> <p>2. XXXX </p> <p>a) Fat XXX Wide Grip Seated XXX: XXX </p> <p>b) Cable Face XXXX: XXXX </p> <p>X. XXXXXXXX XXXXX XXXXX Raise: XXXX </p> <p>a) XXX-XXXXXX XXXXX Lateral XXXXX: XXXX ea </p> <p>4. XXXX </p> <p>a) XXXXXXX XX Curls: 3x10ea </p> <p> </p> <p> </p> <p>XXXXXXX/REP UPPER BODY XXXX + FOOTBALL XXXXXX: </p> <p> </p> <p>1. Dynamic-XXXXXX Bench Press w/XXXXXXXX Weight (XX% of 1RM): XXX </p> <p>2. XXXXX XXXXX XXXX-XXX: 2x15 </p> <p>X. XXXX </p> <p>a) XXXXXXXX XXX Pulldowns: XXXX </p> <p>b) Timed Band Pull-Aparts: XXXXXXX </p> <p>4. Shoulders </p> <p>a) XX XXXXXX w/Isometric Hold at XXX: XXXX </p> <p>b) XXXXXXX XXXXX XXXXXXX Fly (Thumbs in): XXXX </p> <p>X. XXXX </p> <p>a) 21’s : XXXXXXX) XXXX XXXXXXX XXXXXXXXX: 3x25 </p> <p> </p><p><XX></p>">
Attachment #1 Preview
