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ExSc 385 - Personal Training Strategies > Chapter 30 > Flashcards

Chapter 30 Flashcards

1
Q
  1. Which statements are true?
    a. F x Fa = R x Ra
    b. F = (R x Ra) / Fa
A

both are true

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2
Q
  1. Which statements are true?
    a. if the resistance arm (Ra) is twice as long, the exercise will be twice as hard, all else being equal
    b. if the resistance arm (Ra) is half as long, the exercise will be half as hard, all else being equal
A

both are true

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3
Q
  1. Which exercise is harder, based on the Ra, with all else being equal?
  2. 1
  3. 2
A

b

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4
Q
  1. Which exercise is harder, based on the Ra, with all else being equal?
  2. 1
  3. 2
A

b

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5
Q
  1. A shorter rest period between exercises promotes _____ gains; a longer rest period between exercises promotes _____ gains.
  2. strength; endurance
  3. endurance; strength
A

b

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6
Q
  1. A shorter rest period between exercises promotes _____ gains; a longer rest period between exercises promotes _____ gains.
  2. muscle hypertrophy; strength
  3. strength; muscle hypertrophy
A

a

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7
Q
  1. This participant looks to have overactive hip _____ rotation muscles and underactive hip _____ rotation muscles.
  2. internal; external
  3. external; internal
A

b

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8
Q
  1. This participant looks to have a _____ handedness syndrome.
  2. right
  3. left
A

a

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9
Q
  1. When ATP is depleted, resting 30 s replenishes _____ ; resting 1 min replenishes _____; and resting 2 min replenishes _____.
  2. 50%; 75%; 100%
  3. 60%; 85%; 95%
  4. 70%; 75%; 95%
  5. 80%; 85%; 100%
A

c

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10
Q
  1. The rest interval between sets for hypertrophy training is _____; the rest interval between sets for maximal strength training is _____.
  2. 1 to 2 min; 3 to 5 min
  3. 3 to 5 min; 1 to 2 min
  4. 3 to 5 min; 0 to 60 s
  5. 0 to 60 s; 3 to 5 min
A

d

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11
Q
  1. Which statements are true?
    a. when building strength, it’s often better to do one repetition perfectly (rest and repeat 10 times) with full effort than to do ten continuous repetitions to complete fatigue with the last few repetitions done using poor form
    b. fatigue is the result of hard work, but fatigue isn’t the ultimate outcome goal; proper body adaptation is the most important outcome goal
A

both are true

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12
Q
  1. The repetition count for stabilization-endurance training is _____; the repetition count for strength-endurance training is _____.
  2. 8 to 12; 12 to 20
  3. 12 to 20; 8 to 12
  4. 6 to 12; 12 to 20
  5. 12 to 20; 6 to 12
A

b

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13
Q
  1. The set count for stabilization-endurance training is _____; the set count for hypertrophy training is _____.
  2. 1 to 5; 3 to 7
  3. 3 to 7; 1 to 5
  4. 3 to 5; 1 to 3
  5. 1 to 3; 3 to 5
A

d

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14
Q
  1. NASM employs the following tempos, except _____.
  2. 4-2-1
  3. 2-2-2
  4. x-x-x
  5. 2-0-2
A

b

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15
Q
  1. The tempo for strength-endurance training is _____; the tempo for hypertrophy training is _____.
  2. 4-2-1; x-x-x
  3. x-x-x; 4-2-1
  4. 2-0-2; 2-0-2
  5. none of the above
A

c

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16
Q
  1. NASM recommends 4 to 6 sessions per week for _____ training, and 2 to 4 sessions for week for the other four phases.
  2. stabilization-endurance
  3. strength-endurance
  4. hypertrophy
  5. maximal strength
A

c

17
Q
  1. Which statements are true?
    a. a single set low-volume routine done once or twice a week leads to significant strength gains assuming the exercise intensity is high enough
    b. NASM currently recommends a 2 to 6 workouts sessions per week depending on the program, but should also recommend 1 workout session per week in Phases 1, 2, and 5
A

both are true

18
Q
  1. Which statements are true?
    a. it’s easier to stay in shape than it is to get in shape
    b. the best way to get big is to lift heavy weights with lower repetitions
A

a

19
Q
  1. Which statements are true?
    a. lifting heavy weights is the best way to achieve a high-volume workout
    b. lifting moderately heavy weights is the best way to achieve a high-volume workout
A

b

20
Q
  1. Which statements are true?
    a. transient hypertrophy involves water retention
    b. true hypertrophy involves muscle fiber enlargement due to increases in contractile proteins
A

both are true

21
Q
  1. This bodybuilder has silicone implants in his _____ to make his muscles look bigger.
  2. calves
  3. quads
  4. calves and quads
A

a

22
Q
  1. Which statements are true?
    a. Phase 3 is only for body builders
    b. the best way to get strong without hypertrophy is to lift lighter weights with higher repetitions
A

neither are true

23
Q
  1. Which statements are true?
    a. proper nutrition is more important than proper exercise when it comes to elite hypertrophy gains
    b. a workout is a waste of time without eating properly just before, during, and immediately after the workout
A

neither are true

24
Q
  1. A person who weighs 80 kg should consume about _____ grams of protein a day, based on RDA guidelines.
  2. 52
  3. 64
  4. 72
  5. 84
A

b

25
Q
A
26
Q
  1. A person who weighs 80 kg should consume no more than _____ grams of protein a day, based on muscle hypertrophy research.
  2. 80
  3. 120
  4. 160
  5. 200
A

c

27
Q
  1. Which statements are true?
    a. it’s common for the nervous system to recruit 100% of the pectoralis major muscle fibers during a maximal 1-RM bench press
    b. you should never hold your breath during any form of exercise since oxygen is needed to help regenerate ATP
A

neither are true

28
Q
  1. Which statements are true?
    a. when a client is instructed to do 10 reps, this usually means to do a 10-RM
    b. a 5-RM means the client can do 5 reps, but not 6
A

both are true

29
Q
  1. Which statements are true?
    a. unilateral exercise activates the working muscle better than bilateral exercise
    b. bilateral exercise usually works the core better than unilateral exercise
A

a

30
Q
  1. Which statements are true?
    a. the main objective of Phases 1 and 4 is to train the muscular system
    b. the main objective of Phases 2 and 3 is to train the nervous system
A

neither are true

31
Q
  1. Which statements are true?
    a. when training for power it’s usually best to use lighter weights (30 to 45% 1-RM or < 10% body mass) so you can move as fast as possible
    b. most people can learn to do Olympic lifts with proper instruction
A

a

ExSc 385 - Personal Training Strategies (40 decks)

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