Intermediate 100-250

Question 1

Metabolic Specificity

Answer 1

Energy Demand placed on the body

Question 2

Muscular Endurance

Answer 2

Stabilization adaptation

Ability to produce/maintain relative low levels of force for prolonged periods

Question 3

Stability

Answer 3

THE MOST IMPORTANT ADAPTATION

Low intensity, high reps

ability of body to maintain postural equilibrium and support joints properly during movements

Question 4

Strength Endurance

Answer 4

Strength adaptation to resistance training

Low Reps, More Sets, High levels of Force
Supersets

Ability to produce higher levels of force for prolonged periods

Question 5

Strength level resistance training

Answer 5

emphasizes nervous and muscular systems

Question 6

Hypertrophy

Answer 6

Muscle growth, enlargment of fibers or increase in cross sectional area of individual fibers

Question 7

Maximal Strength in terms of Resistance Training

Answer 7

Max force a muscle can produce in a single effort

Question 8

Power Level Resistance Training

Answer 8

Power = ability of neuromuscular system to produce the greatest force in shortest time

Both heavy and light weights must be moved as fast as possible

Question 9

Acute Variables for Intensity and Reps/Sets

Answer 9

Stabilization = 12-25 reps, 1-3 sets, 50-70%

Strength = 1-12 reps, 2-6 sets, 70-100%

Power = 1-10 reps, 3-6 sets, 30-45% or 10% bodyweight

Question 10

Recovery Times

Answer 10

0-30 seconds = 50% of ATP, CP
40 sec = 75%
60 sec = 85-90%
3 minutes = 100%

Question 11

Training Volume

Answer 11

total amount of work performed in a specified time

always inversely related to intensity

CANNOT SAFELY perform high volumes of high intensity for any extended time period

Question 12

Cellular Adaptation

Answer 12

Higher Volume Training (3 sets 9-20 reps) produces cellular adaptations

Question 13

Neurological Adaptations

Answer 13

High intensity training with low volume

(4-6 sets of 1-5 reps) produces greater adaptation

Question 14

Program Design

Answer 14

A purposeful system/plan put together to help an individual achieve a specific goal

Question 15

Biomechanics

Answer 15

A study that uses principls of physics to quantitatively study for forces interact within a living body

Question 16

Proprioceptively Enriched Environment

Answer 16

Unstable yet controlled environment where exercises performed casue the body to use its internal balance and stabilization functions

Question 17

Fastest Growing Health Issue in the US

Answer 17

Obesity

Question 18

Kinetic Chain is made up of 3 parts

Answer 18

Nervous, Skeletal, Muscular Systems

Question 19

Ability of the Kinetic Chain to Stabilize a Joint During Movement is Called?

Answer 19

Dynamic Joint Stabilization

Question 20

Ability to move the body in one intended direction as fast as possible is called?

Answer 20

Speed

Question 21

What makes up the “Core”

Answer 21

Lumbo-pelvic-hip complex and the thoracic/cervical spine

Center of gravity is located here

Question 22

Rate of Force Production

Answer 22

How quickly a muscle can generate force

Exert maximal force in a minimal amount of time

Question 23

Kinetic Chain ability to adapt to stresses is called?

Answer 23

General Adaptation Syndrome

Question 24

Multisensory Condition

Answer 24

Training Environment that provides hieghtened stimulation to proprioceptors and mechanoreceptors

Question 25

Acute Variables

Answer 25

Important components that specify how each exercise is to be performed

Question 26

Estimated Average Requirement (EAR)

Answer 26

Average daily intake estimated to meet requirement of HALF the healthy individuals in a particular life stage/gender group

Question 27

Controlled Instability

Answer 27

Training Environment that is unstable as can safely be controlled by an individual

Question 28

General Warm Up

Answer 28

Low intensity exercise that does not necesarily relate to more intense exercise that follows

Question 29

Integrative Function

Answer 29

Ability to analyze/interpret sensory info to allow for proper decision making to produce an appropriate response

Question 30

Rep

Answer 30

One complete movement of a single exercise