Ch 20

Question 1

Calculated by totaling the number of reps performed in a set during a training session, then multiplying it by the resistance used

Answer 1

Training volume

Question 2

1-2 sets at a low intensity to psychologically and physiologically prepare for the resistance training exercise

Answer 2

Warm up set

Question 3

Performing one set of each exercise

Answer 3

Single set

Question 4

Performing multiple sets for each exercise

Answer 4

Multiple set

Question 5

Increasing or decreasing weight with each set

Answer 5

Pyramid

Question 6

Performing two exercises in rapid succession with minimal rest

Answer 6

Superset

Question 7

Performing a multi joint or compound exercise, with heavy load, immediately followed by an explosive movement (barbell squat then vertical jump)

Answer 7

Complex training

Question 8

Performing a set to failure, then removing a small percentage of the load and continuing with the set

Answer 8

Drop set

Question 9

Performing four or more exercises in rotation with as little rest as possible between sets

Answer 9

Giant set

Question 10

Incorporating a slight pause between reps within a series of sets

Answer 10

Rest pause

Question 11

Performing a series of exercises, one after the other, with minimal rest

Answer 11

Circuit training

Question 12

Variation of circuit training that alternates upper and lower body exercises through the set

Answer 12

Peripheral heart action

Question 13

Resistance training routine that trains different body parts on separate days

Answer 13

Split routine

Question 14

Strength training exercises are performed in rapid succession, starting with upper body and working down to lower body

Answer 14

vertical loading

Question 15

Resistance training that alternates heavy resistance exercises with an explosive power exercise that is biomechanically similar in movement?

Answer 15

Complex training

Question 16

Phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle

Answer 16

Post activation potentiation

Question 17

Provides greater demand on core stability and proprioception by progressing from bilateral to unilateral movements, using slow rep tempos and high rep schemes

Answer 17

Stabilization focused exercises

Question 18

What is the concentric motion of the shoulder blades during the standin cable row?

Answer 18

Retraction

Question 19

Which scheme would be ideal to achieve stabilization and muscular endurance adaptation?

Answer 19

2 sets, 20 reps, 50% 1RM

Question 20

Variation of circuit training that alternates upper body and lower body exercises throughout the circuit

Answer 20

Peripheral heart action

Question 21

Client is performing a dumbbell overhead press. How should the fitness professional spot their client

Answer 21

At the wrists

Question 22

What phase of the OPT model can medicine balls be especially beneficial?

Answer 22

Power

Question 23

Correct example of a resistance training superset in phase 5 of the OPT model?

Answer 23

Strength exercise followed by power exercise

Question 24

Correct spotting technique?

Answer 24

Spot client at wrist

Question 25

For body fat reduction, which phases of the OPT model should an individual cycle between

Answer 25

Phases 1&2

Question 26

If an individual is seeking weight loss what type of resistance training exercises should they perform

Answer 26

Mid joint exercises

Question 27

Performing all sets of an exercise or body part before moving on to the next exercise or body part

Answer 27

Horizontal loading

Question 28

Series of exercises, one performed after the other, with minimal rest

Answer 28

Circuit training

Question 29

When using light to heavy system training protocol about how many sets are in an exercise?

Answer 29

4-6 sets

Question 30

One exercise immediately followed by another exercise with no rest

Answer 30

Superset

Question 31

Resistance and number of reps

Answer 31

Mechanical specificity

Question 32

How important is stabilization training for force production?

Answer 32

Required for kinetic chain efficiency and increased rate of force production

Question 33

Why are body weight exercises so supportive of kinesthetic awareness?

Answer 33

They require greater motor unit activation and synchronization

Question 34

Which of the following training modalities used gravity and body weight to provide unstable resistance training?

Answer 34

Suspension training

Question 35

One benefit of suspension body weight training

Answer 35

Low compressive load to the spine

Question 36

Series of reaction the body makes in response to stress

Answer 36

General adaptation syndrome

Question 37

Resistance training system that progresses through a template of body parts trained, with one set for each body part, before repeating the template again for the desired number of sets

Answer 37

Vertical loading

Question 38

Components of training that regulate the amount of stress experienced by the body

Answer 38

Acute variables

Question 39

Which training style causes increased neurologic adaptations?

Answer 39

High intensity, low volume

Question 40

How is metabolic specificity used to develop maximal strength?

Answer 40

Increased intensity of exercise and longer rest periods, with energy via anaerobic pathways

Question 41

Another name for the SAID principle

Answer 41

The principle of specificity

Question 42

SAID principle stands for what

Answer 42

Specific adaptation to imposed demands

Question 43

Why does rest between sets improve performance and recovery?

Answer 43

Adenosine triphosphate and phosphor eating and reduced during training, and rest allows replenishment

Question 44

How long does the alarm reaction stage of general adaption syndrome last?

Answer 44

2-3 days

Question 45

Typical window of time when delayed onset muscle soreness occurs?

Answer 45

24 to 72 hours

Question 46

Benefits that medicine ball training provides

Answer 46

The ability to develop explosive power

Question 47

Training systems good to use with clients with cardiovascular disease?

Answer 47

Peripheral heart action

Question 48

Fixed isolated machines would be most beneficial for who

Answer 48

Novice exercisers

Question 49

During vertical loading, how long should the rest period be between each exercise?

Answer 49

Little to no rest

Question 50

Advantages of using free weights

Answer 50

Allows clients to move in multiple planes of motion

Question 51

Three stages of general adaptation syndrome

Answer 51

Alarm reaction, resistance development, exhaustion

Question 52

Sign of over training or the exhaustion stage

Answer 52

Stress fracture