chapter 20 lesson 3

Question 1

acute variables

Answer 1

Important components that specify how each exercise is to be performed; also known as exercise training variables.

Question 2

repetition

Answer 2

refers to the amount of times a person performs a repeated movement within a single set

Question 3

set

Answer 3

describes a group of repititions that are performed consecutively

Question 4

training intensity

Answer 4

it relates to resistance training has been shown to substantially influence muscle hypertrophy and often argues as the single most important exercise in a workout.

Question 5

how many reps should be performed for stabilization and muscular endurance

Answer 5

12 - 20

Question 6

how many sets should be performed for muscular endurance and stabilization

Answer 6

1 to 3 sets

Question 7

what should be the intensity of stabilization and muscular endurance

Answer 7

low to moderate

Question 8

how many reps should be performs for muscular hypertrophy

Answer 8

6 to 12

Question 9

how many sets should be performed for muscular hypertrophy

Answer 9

3 to 6 set

Question 10

what should the training intensity be for moderate to high training intensities

Answer 10

75 to 85 percent

Question 11

what should the training repetitions be for maximal strength

Answer 11

1 to 5 repetitions

Question 12

what should the amount of sets for maximal strength training be

Answer 12

4 to 6 sets

Question 13

what should the intensity for maximal strength training be

Answer 13

85 to 100 percent

Question 14

how many repetitions should be performed for power

Answer 14

1 - 10

Question 15

how many sets should be performed for power

Answer 15

3 to 6 sets

Question 16

what should the training intensity be for power training

Answer 16

10 percent of body weight when using a medicine ball. 30 to 45 percent when using weights

Question 17

repetition tempo

Answer 17

relates to the rate at which each repetition is performed.

Question 18

rest interval

Answer 18

is the time taken to recuperate between sets or exercises and has a dramatic effect on the outcome of the training program.

Question 19

what is the amount of time taken for resistance training

Answer 19

30 to 60 seconds

Question 20

what is the rest time for power

Answer 20

3 to 5 minutes

Question 21

what is the rest times for a high intensity hypertrophic training

Answer 21

up to 185 seconds

Question 22

what are the five components of fitness

Answer 22

cardiovascular endurance
muscular strength
muscular endurance
flexibility
body composition

Question 23

what is training frequency

Answer 23

describes the total number of weekly training session.

Question 24

what is the recommended frequency for a novice or a beginner lifter

Answer 24

2 to 3 times a week

Question 25

what is the recommended frequency for an intermediate lifter

Answer 25

3 if using total body training sessions or 4 if using a split regimen

Question 26

what is the recommended training sessions for advanced individuals

Answer 26

4 to 6 times a week. these individuals may perform many sessions in a single day.

Question 27

what is training duration

Answer 27

the length of a training session

Question 28

how long can a exercise last depending on the intensity and duration

Answer 28

30 to 90 minutes

Question 29

Why are acute variables an important part of exercise programming?

Answer 29

They specify how each exercise is to be performed, which can help achieve goals.

Question 30

What is calculated by totaling the number of repetitions performed in a set during a training session, then multiplying it by the resistance used?

Answer 30

training volume