Cross and Resistance Training

Question 1

4 components of cross training

Answer 1

Strength and power, cardio, flexibility, sport activity

Question 2

4 primary modes for cardiorespiratory training

Answer 2

Low intensity/long duration, alternating high and low intensities, short recovery between burts of max intensity; steady state target heart rate aerobics

Question 3

True of flexibility training

Answer 3

Intensive stretching prior to an endurance or resistance activity will have a negative effect on performance

Question 4

Androgenic effects

Answer 4

Formation of several male characteristics (deeper voice, facial hair, etc.) in a female because of steroid use

Question 5

General Fitness and Stamina

Answer 5

12-15 reps, 3-8 sets

Question 6

Size and Strength

Answer 6

4-6 reps, 1-6 sets

Question 7

Fat Loss and Endurance

Answer 7

20-25 reps, 4-5 sets

Question 8

Endomorph

Answer 8

Increased capacity for fat storage, larger bone structure

Question 9

Mesomorph

Answer 9

Increased capacity for muscle gain; solid torso, narrow waist

Question 10

Ectomorph

Answer 10

Difficulty storing fat and muscle; view as thin or skinny

Question 11

Main exercise for the upper body

Answer 11

Rear fly, push ups, pull ups, lat pull-down, lateral raises

Question 12

Main exercise for the lower body

Answer 12

Squat, dead life, leg press, sumo squat, reverse lunges, step

Question 13

Main exercise for the core

Answer 13

Planks, ball crunch, pikes, dead bug, ab wheel

Question 14

1 Rep Max Formula

Answer 14

w divided by ((1.0278) - (0.0278xr))

Question 15

Overload Training Principle

Answer 15

Increase intensity, duration, type, or time of a workout progressively in order to see adaptations (improvements)

Question 16

Big Four R’s

Answer 16

Routine, Rep Range, Recovery, Rate of Perceived Exertion

Question 17

Considerations for a heatlhy back

Answer 17

Strenght, flexibilty/mobility, posture