Chapter 14 Quiz Integrated Program Flashcards
Which of the following is required in order to develop maximal strength or power? Select one: a. Short bouts of exercise b. Longer rest periods c. Energy via aerobic pathways d. Low-intensity workouts
b. Longer rest periods
Which of the following are the most fundamental components of designing a training program, determining the amount of stress placed on the body as well as which adaptations the body will incur? Select one: a. Formed elements b. Motor units c. Acute variables d. Power adaptations
c. Acute variables
Actue variables determine the amount of stress placed on the body and, ultimately, what adaptations the body will incur.
High-volume training with low intensity increases which of the following? Select one: a. Motor unit recruitment b. Motor unit synchronization c. Rate of force production d. Metabolic rate
d. Metabolic rate
Which of the following describes a mesocycle? Select one: a. Weekly training plan b. Annual training plan c. Monthly training plan d. Daily training plan
c. Monthly training plan
Annual plan = Macrocycle
Monthly Plan = Mesocycle
Weekly Plan = Microcycle
A client has been training three times per week in the Hypertrophy Phase of the OPT model for the last two weeks. He has worked with a repetition range of 8 to 12 repetitions, at an intensity of 80% to 85%, and rested for 20 to 30 seconds in between each exercise. He is no longer improving his strength and has expressed feeling fatigued. Which of the following modifications should be made to minimize the effects of overtraining?
a. 5 repetitions, 90% intensity, and rest for 20 seconds in between each exercise
b. 3 repetitions, 95% intensity, and rest for 30 seconds in between each exercise
c. 8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise
d. 15 repetitions, 100% intensity, and rest for 3 minutes in between each exercise
c. 8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise
During a Phase 3: Hypertrophy workout, what is the recommended rest interval? Select one: a. 3-5 minutes b. 45-90 seconds c. 1-2 minutes d. 0-60 seconds
d. 0-60 seconds
When training a client in the Stabilization Level, what is the proper immediate progression for a ball two-arm dumbbell chest press? Select one: a. Move to a bench b. Alternating arm c. Increase the weight d. Single-arm
b. Alternating arm
Which of the following defines the speed at which each muscle action is performed? Select one: a. Repetition tempo b. Training duration c. Training frequency d. Rest period
a. Repetition tempo
For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended? Select one: a. 3-5 b. 2-4 c. 0-4 d. 1-3
b. 2-4
In the Strength Endurance Phase, which exercise superset would be most appropriate?
Select one:
a. Push-up followed by a seated cable row
b. Bench press followed by a soccer throw
c. Push-up followed by bench press
d. Bench press followed by a ball push-up
d. Bench press followed by a ball push-up
What is the focus of Stabilization Endurance training in the Optimum Performance Training (OPT) model?
Select one:
a. Decreasing the frequency of motor unit recruitment
b. Increasing neuromuscular efficiency of the core musculature
c. Decreasing the rate of force production
d. Increasing the load-bearing capacity of muscles
b. Increasing neuromuscular efficiency of the core musculature
Which of the following is a true statement about a set in a training program?
Select one:
a. It is the speed of a set of movements.
b. It is a group of chosen exercises for program design.
c. It is a group of consecutive repetitions.
d. It is the complete program design of a group of exercises.
c. It is a group of consecutive repetitions.
Which of the following represents how much effort a client puts into performing an exercise? Select one: a. Repetitions b. Intensity c. Load d. Volume
b. Intensity
High-volume training with low intensity increases which of the following? Select one: a. Rate of force production b. Metabolic rate c. Motor unit synchronization d. Motor unit recruitment
b. Metabolic rate
Which of the following is required in order to develop maximal strength or power? Select one: a. Energy via aerobic pathways b. Short bouts of exercise c. Low-intensity workouts d. Longer rest periods
d. Longer rest periods