Chapter 9

Question 1

(T/F) ? before a client engages in physical activity the trainer should look at any orthopedic concerns the client might have.

Answer 1

true

Question 2

(T/F) ? before loading a client the trainer should. ensure the client knows how to perform the movement properly.

Answer 2

true

Question 3

what should the client concentrate on in the first 6-9 months of training?

Answer 3

developing basic strength, endurance, flexibility, efficient connective and supportive systems, stabilization, and proper movement patterns.

Question 4

what does the term frequency mean?

Answer 4

the number of training sessions per week, month, year, etc.

Question 5

what is tensile loading?

Answer 5

the amount of tension developed in the muscle fibers when loaded.

Question 6

what is relative strength?

Answer 6

the maximum force the muscles can generate in relation to your body weight. this type of strength is important for individuals who have to move their entire body weight like gymnasts.

Question 7

when do slow twitch fibers fatigue?

Answer 7

begin fatiguing at six seconds and fully fatigue at 3-5 minutes

Question 8

the tempo of movement determines what?

Answer 8

the load, amount of tension developed, use of mechanical energy.

Question 9

what is the stretch shortening cycle?

Answer 9

the sequence of eccentric, isometric, and concentric action. when the action of eccentric to concentric take place, the muscle is stretched, and when the muscle is stretched it stores elastic energy. this stored elastic energy provides a more forcible concentric lift.

Question 10

how much time under tension is needed to receive a maximal strength/hypertrophy training effect?

Answer 10

20 - 40 seconds TUT

Question 11

if the tempo prescribed is a 4:1:2:1, which number is eccentric? isometric, concentric?

Answer 11

4 is eccentric, 1 is isometric, and 2 is concentric

Question 12

(T/F) ? training should always start with fast movement and progress to slower movements.

Answer 12

false; training should always start with slow controlled movement and progress to faster movements.

Question 13

(T/F) ? increased torque and joint loading occur when fast movements are used.

Answer 13

true

Question 14

what training will a client receive if they train with a 1-6 repetition load? adaptation?

Answer 14

neural training effect. relative strength gain, adaptation.

Question 15

what is a metabolic adaptation?

Answer 15

is a change in structure, e.g. increase in the size of muscle fibers and connective tissues, increase in the size and function of blood vessels, and increased substrate stores, giving a fuller look.

Question 16

(T/F) ? there is an inverse relationship between sets and reps. as the number of reps decrease, the number of sets increase and vice versa.

Answer 16

true

Question 17

what is the rationale behind performing six different exercises per body part but only doing 1 set per exercise?

Answer 17

allows for the greatest variety in overloading various lines of movement and joint angles, but doesn’t specialize in the skull of any one exercise.

Question 18

how long does it take for a hypertrophy response to occur?

Answer 18

6-8 weeks

Question 19

(T/F) ? smaller muscle groups take more time to recover.

Answer 19

false; larger muscle groups take more time to recover

Question 20

how long should rest periods last if working above 90% of maximum?

Answer 20

approximately 3-5 minutes

Question 21

(T/F) ? larger individuals require longer rest periods because their bodies have to work harder to support the greater mass.

Answer 21

true

Question 22

what occurs if the individual is given too long a rest period?

Answer 22

core body temperature will decrease, loss of performance, risk of injury is increased.

Question 23

what is exercise selection dependent on?

Answer 23

the client’s goal

Question 24

why is it important to use unilateral movements?

Answer 24

to restore balance in size or strength within the muscular system

Question 25

when should complex exercises be performed?

Answer 25

they should be performed early in the workout when the energy levels are highest because they have a high technical component and require high levels of concentration and coordination.

Question 26

(T/F) ? the exercises done at the beginning of the week and the beginning of the workout receive the best effort and the best result because the muscles are being trained under full recovery.

Answer 26

true

Question 27

what is alternating periodization?

Answer 27

involves alternating between volume and intensity.this type of program avoids the detraining issues that are involved with linear periodization. this type of periodization is more suitable for the advanced individual.

Question 28

(T/F) ? the client should always build off of a soldier foundation first. the client should begin with a base conditioning program and progress into later phases of conditioning.

Answer 28

true