Chapter 20 - Resistance Training Concepts

Question 1

In order to achieve power, how many sets and reps should be performed?

Answer 1

• 3-6 sets
• 1-10 reps

Question 2

Performing three sets of a chest press before moving another exercise such as a seated row would describe which type of resistance training system?

Answer 2

Horizontal loading

Question 3

Fill in the blank:

Muscle soreness experienced 2-3 days after exercise as a result of unaccustomed exercise or a sudden increase in a training program is called ______.

Answer 3

Delayed Onset Muscle Soreness

(DOMS)

Question 4

Incorporating higher repetitions of lighter resistance when doing lower body exercises would increase the muscular endurance of the lower body muscles. This demonstrates which type of specificity?

Answer 4

Mechanical specificity

Question 5

Training intensity is commonly represented how?

Answer 5

% of 1 rep max

Question 6

Why should lat pull down never be performed with the bar behind the neck?

Answer 6

It places excess stress on the shoulder joints and cervical spine.

Question 7

A slower tempo is usually used to do what?

Answer 7

Elicit muscle hypertrophy

Question 8

Performing a series of exercises, one after the other with minimal rest periods is which type of resistance training system?

Answer 8

Circuit training

Question 9

How do you calculate power?

Answer 9

Work / time

You can also calculate power by multiplying force and velocity.

Question 10

The set of exercises below performed one after another would best describe which resistance training system?

1. Push-Ups
2. Barbell Squat
3. Lat Pull-Down
4. Romanian Deadlift
5. Bicep Curls

Answer 10

Peripheral Heart Action System

This type of resistance training system alternates upper and lower body exercises in order to distribute blood flow between upper and lower extremities.

Question 11

During this stage of the general adaptation syndrome, oxygen and blood supply to necessary areas of the body as a result of stress placed on the body.

Answer 11

Alarm reaction

Question 12

Define:

Strength

Answer 12

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Question 13

Order the following exercises for a client wanting muscle hypertrophy:

• Multiplanar step up
• Deadlift, shrug, to calf raise
• Calf raise
• Seated leg extension

Answer 13

1. Deadlift, shrug, to calf raise
2. Multiplanar step up
3. Seated leg extension
4. Calf raise

Exercise order should go from multijoint to single joint and in order of largest muscles to smallest muscles.

Question 14

What are examples of regressions to a push-up?

Answer 14

• Performing the push-up on knees
• Hands on bench, feet on the floor
• Hands on wall, feet on floor

Question 15

What is a set?

Answer 15

A group of consecutive reps.

Question 16

What would be appropriate regression for a seated stability ball military press?

Answer 16

Seated on a bench

Question 17

Performing low weight, high-velocity contractions in order to improve power would be an example of which type of specificity?

Answer 17

Neuromuscular

Question 18

What does the acronym SAID stand for in the SAID principle?

Answer 18

Specific Adaptation to Imposed Demands

Question 19

Fill in the blanks:

______ ______ is the ability to produce and maintain force production for prolonged periods of time.

Answer 19

Muscle endurance

Question 20

Fill in the blanks:

When performing rows, one should initiate the movement by ______ (retracting or protracting) the shoulder blades and ______ (depressing or elevating) the shoulders?

Answer 20

Retracting; Depressing

Question 21

Name two progressions for the ball dumbbell chest press.

Answer 21

• Alternating Arm
• Single Arm

Question 22

In order to achieve maximum strength, how many sets and reps should be performed?

Answer 22

• 4-6 sets
• 1-5 reps

Question 23

In order to achieve stabilization, how many sets and reps should be performed?

Answer 23

• 1-3 sets
• 12-20 reps

Question 24

Performing a standing overhead shoulder press instead of seated in order to maximize the amount of calories burned for a client wishing to lose weight is an example using which type of specificity?

Answer 24

Mechanical

Question 25

A push-up would be an example of which type of **resistance training exercise**?

Answer 25

Chest Stabilization

Question 26

A **barbell clean** would be an example of which type of resistance training exercise?

Answer 26

Total Body-Power Exercise

Question 27

This **resistance training system** requires that the individual perform 10-12 repetitions with a light load and then increase resistance for each following set, until the individual can perform 1-2 repetitions, usually in 4-6 sets.

Answer 27

Pyramid system

Question 28

In this resistance training system, **two exercises** are performed in rapid succession of one another.

Answer 28

Superset

Question 29

How **far down** should you squat while doing a barbell squat?

Answer 29

Only as far as can be controlled without compensating.

Question 30

What are **acute variables**?

Answer 30

Components of a workout that can be manipulated to reach a desired goal

Question 31

**Planning exercises** that work your chest, shoulder, and triceps on Monday and exercises that work your back, biceps, and legs on Thursday would be an example of which type of resistance training system?

Answer 31

Split routine

Question 32

This advanced resistance training system is used by **bodybuilders** and **experienced lifters**. It involves performing a set to failure, then removing a small percentage of the load, and continuing with the set.

Answer 32

Drop set

Question 33

Why is **circuit training** with little to no rest in between sets ideal for weight loss?

Answer 33

Shorter rest periods minimize full recuperation and increase the amount of calories burned.

Question 34

The **single-leg dumbbell scaption** would be an example of which type of resistance exercise?

Answer 34

Shoulder stabilization

Question 35

In order to achieve **muscular hypertrophy**, how many **sets and reps** should be performed?

Answer 35

* 3-6 sets * 6-12 reps

Question 36

What is the definition of **muscular hypertrophy**?

Answer 36

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension

Question 37

Using **neuromuscular specificity**, why would having a client wishing to lose weight perform a single leg Romanian deadlift be superior to a traditional Romanian deadlift?

Answer 37

The body burns more calories when muscles are being used for longer periods in controlled, unstable environments.

Question 38

What do each of the 4 numbers in a **tempo** represent?

Answer 38

1. Eccentric 2. Isometric 3. Concentric 4. Isometric

Question 39

This **resistance training system** uses one set per exercise and has been shown to be beneficial for beginning level clients.

Answer 39

Single-set

Question 40

The **overhead medicine ball throw** is an example of which type of resistance exercise?

Answer 40

Shoulder power

Question 41

Performing **high-intensity exercise** with heavier weights and longer rest periods in order to improve anaerobic energy pathways is an example of which type of specificity?

Answer 41

Metabolic

Question 42

# Define: Repetition

Answer 42

One complete movement of an exercise.

Question 43

With a goal of **stabilization**, how much rest should the client get between sets?

Answer 43

30-60 seconds

Question 44

This stage of the **general adaptation syndrome** results in increased breakdown and risk of injuries including stress fractures, muscle strains, joint pain, and emotional fatigue.

Answer 44

Exhaustion

Question 45

What are the **acute variables**?

Answer 45

* Repetitions * Sets * Intensity * Tempo * Rest periods * Volume * Frequency * Duration * Exercise selection * Exercise order

Question 46

What is the **proper placement** for hands on the bar for a barbell tricep extension?

Answer 46

Hands should not be too close on the bar and should be closer to shoulder-width apart in order to minimize stress on the elbow and compensation.

Question 47

# Fill in the blank: In order to develop maximal strength, a rest time of \_\_\_\_\_\_ minutes is recommended.

Answer 47

3-5

Question 48

# Fill in the blanks: The single-leg dumbbell scaption requires that the individual raise both arms, thumbs up, at a \_\_\_\_\_\_ degree angle in front of the body until hands reach \_\_\_\_\_\_ level.

Answer 48

45; eye

Question 49

A **standing cable row** would be an example of which type of resistance training exercise?

Answer 49

Back stabilization

Question 50

The **multiplanar step-up balance**, curl to overhead press is an example of which type of resistance training exercise?

Answer 50

Total Body-Stabilization

Question 51

This **resistance training system** alternates upper body and lower body exercises and potentially improves circulation by distributing blood flow between the upper and lower body.

Answer 51

Peripheral heart action | (PHA)

Question 52

This **resistance training system** is appropriate for seniors and clients who are beginners.

Answer 52

Single-set

Question 53

# Fill in the blanks: The stage in the general adaptation syndrome where the body would increase motor unit recruitment to increase functional capacity to adapt to a stressor is called \_\_\_\_\_\_ \_\_\_\_\_\_.

Answer 53

Resistance development