Ch 12. Resistance Training

Question 1

if the resistance training goal is to have fat loss and endurance, how many sets & reps should you train

Answer 1

20-25 reps / 4-5 sets

Question 2

if the resistance training goal is to train for size and strength, how many sets & reps should you train

Answer 2

4-6 reps / 1-6 sets

Question 3

if the resistance training goal is general fitness and stamina, how many sets & reps should you train

Answer 3

12-15 reps / 3-8 sets

Question 4

what allows for adequate repair of tissues

Answer 4

giving each body part plenty of rest after training

Question 5

what is the proper amount of rest between sets if your goal is to maximize strength

Answer 5

3-5 minutes

Question 6

what is the rep range for hypertrophy and strength

Answer 6

4-6

Question 7

what is the overall purpose of a warm up set

Answer 7

to get blood flow, and thus heat, to the working joints to prepare for activity

Question 8

what is an ectomorph

Answer 8

a somatotype characterized by difficulty storing fat and muscle, viewed as thin or skinny, narrow limbs and thin bone structure

Question 9

what is a somatotype

Answer 9

a somatotype characterized by increased capacity for fat storage, viewed as overweight or big boned, wide wast and shoulders, larger bone structure

Question 10

what is a mesomorph

Answer 10

a somatotype is characterized by increased capacity for muscle gain, viewed as muscular and healthy, narrow waist and solid torso, medium bone structure

Question 11

what is not a main exercise for the lower body

Answer 11

hyperextensions

Question 12

what type of relationship between muscle strength and muscle endurance

Answer 12

an inverse relationship

Question 13

explain the Overloading Principle

Answer 13

an increase in muscle stimuli over time is necessary in order to achieve progress
&
when a muscle gets use to lifting a certain amount of weight, it must be gradually stressed with an increased load

Question 14

If you want to build new mitochondria (to improve the endurance capability of the working muscles by increasing energy storage capacity) while also purposely expending as much stored glycogen as possible (in order to maximize fat mobilization during recovery), you should stay in which rep range?

Answer 14

20-25

Question 15

what is the proper way to breath during a rep

Answer 15

inhale on the negative, exhale on the positive