- Introduction and Resistance Training Concepts

Question 1

What are the 7 most common chronic diseases?

Answer 1

Cardiovascular disease; hypertension; high cholesterol; stroke; respiratory disease; obesity; diabetes

Question 2

How can most chronic diseases be managed?

Answer 2

Early detection, treatment, and healthy living

Question 3

What fraction of Americans can be categorized as overweight or obese?

Answer 3

Roughly 2/3

Question 4

To which chronic diseases is excessive body weight linked?

Answer 4

Cardiovascular disease, type II diabetes, high cholesterol, osteoarthritis, some types of cancer

Question 5

What is a primary cause for a lack of physical activity?

Answer 5

Low back pain, knee injuries, and shoulder & neck pain

Question 6

What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body?

Answer 6

Low-back pain

Question 7

What injury is reported to have around 80,000 to 100,000 cases each year?

Answer 7

ACL injury

Question 8

Of the ACL injuries that occur each year, around 70% are what kind of injury?

Answer 8

Non-contact injuries

Question 9

What is the average age for most ACL injuries?

Answer 9

Between 15 and 25 years old

Question 10

What helps to alleviate the occurrence of non-contact injuries?

Answer 10

Enhancing neuromuscular stabilization

Question 11

What is the estimated value of lost work time due to injury?

Answer 11

$120 billion

Question 12

The ability of the neuromuscular system to produce the greatest force in the shortest amount of time

Answer 12

Power

Question 13

A systematic, integrated, and functional training program that simultaneously improves biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility

Answer 13

The OPT model

Question 14

A client’s increase in biceps strength from performing dumbbell curls is evidence of which fitness principle?

Answer 14

specificity

Question 15

A personal trainer has his client perform the following exercises in order: ball squat, curl to overhead press, ball dumbbell chest press, standing cable row, seated stability ball military press, step-up to balance, and then repeat the sequence. Which of the following resistance training systems does this exercise routine represent?

Answer 15

vertical loading

Question 16

When performing a peripheral heart action workout for strength, which of the following exercises would you perform immediately after a barbell squat?

Answer 16

seated row

Question 17

Which of the following refers to a resistance training workout that involves performing all sets of an exercise or body part before moving on to the next exercise or body part?

Answer 17

horizontal loading

Question 18

Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptations?

Answer 18

Phase 2: Strength Endurance

Question 19

Which training strategy is used in Phase 2: Strength Endurance?

Answer 19

Supersets of strength and stabilization exercises

Question 20

Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?

Answer 20

Hypertrophy

Question 21

Which training strategy uses high loads, low repetitions, and longer rest periods?

Answer 21

Maximal strength

Question 22

What are the 3 stages in the General Adaptation Syndrome?

Answer 22

Alarm reaction, resistance development, exhaustion

Question 23

When pain or discomfort occurs in the muscles 24-72 hours after exercise

Answer 23

Delayed onset muscle soreness (DOMS)

Question 24

When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury

Answer 24

Exhaustion

Question 25

The principle that states the body will adapt to the specific demands that are placed on it

Answer 25

SAID Principle or Principle of Specificity

Question 26

For what does the acronym SAID stand?

Answer 26

Specific adaptation to imposed demands

Question 27

The type of specificity that refers to the weight and movements placed on the body

Answer 27

Mechanical specificity

Question 28

The type of specificity that refers to the energy demand placed on the body

Answer 28

Metabolic specificity

Question 29

The type of specificity that refers to the speed of contraction and exercise selection

Answer 29

Neuromuscular specificity

Question 30

What are 3 performance adaptive benefits from resistance training?

Answer 30

Increased neuromuscular control, increased power, increased endurance

Question 31

The ability to provide support to maintain correct posture during all movements

Answer 31

Stabilization

Question 32

What are 4 characteristics of stabilization exercises?

Answer 32

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability

Question 33

The ability to produce and maintain force production for a prolonged period of time

Answer 33

Muscular endurance

Question 34

Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers

Answer 34

Hypertrophy training

Question 35

The ability of the neuromuscular system to produce internal tension to overcome an external force

Answer 35

Strength

Question 36

Ability of the neuromuscular system to produce the greatest force in the shortest time

Answer 36

Power

Question 37

An increase in either of which 2 things will lead to an increase in power?

Answer 37

Force or velocity (force x velocity = power)

Question 38

What type of resistance system does power training use?

Answer 38

Superset a maximal strength exercise with a high velocity power exercise

Question 39

A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise

Answer 39

Multiple-set system

Question 40

A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set

Answer 40

Pyramid system

Question 41

A system of strength training that uses a couple of exercises performed in rapid succession of one another

Answer 41

Superset system

Question 42

A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest

Answer 42

Circuit training system

Question 43

The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit

Answer 43

Peripheral heart action system

Question 44

The resistance training system that involves breaking the body up into parts to be trained on separate days

Answer 44

split routine system

Question 45

A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

Answer 45

Vertical loading

Question 46

The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part

Answer 46

horizontal loading

Question 47

What are 3 goals of Phase 5 of the OPT Model?

Answer 47

Enhanced neuromuscular efficiency; enhanced prime mover strength; increased rate of force production

Question 48

In which of the following cases should the two-arm push press be avoided?
Select one:
a. When clients want to develop total body power
b. When a client has not developed proper stability
c. When a client is performing a power superset
d. When a client wants to train for a race Incorrect

Answer 48

The correct answer is: When a client has not developed proper stability

Question 49

A personal trainer is working with a client in Phase 5 of the OPT model. Which of the following exercises is appropriate?
Select one:
a. Single-leg throw and catch Incorrect
b. Soccer throw
c. Standing cable chest press
d. Standing cable row

Answer 49

The correct answer is: Soccer throw

Question 50

What is the next immediate progression for the ball two-arm dumbbell chest press?
Select one:
a. Single-arm ball dumbbell chest press
b. Two-arm dumbbell chest press on a bench Incorrect
c. Alternating-arm ball dumbbell chest press
d. Single-leg ball dumbbell chest press

Answer 50

The correct answer is: Alternating-arm ball dumbbell chest press

Question 51

What is the immediate progression of an alternating-arm ball dumbbell chest press?
Select one:
a. Two-arm ball dumbbell chest press Incorrect
b. Alternating-arm dumbbell chest press on bench
c. Barbell bench press
d. Single-arm ball dumbbell chest press

Answer 51

The correct answer is: Single-arm ball dumbbell chest press

Question 52

A client performs a ball squat, curl to overhead press followed by a push-up, a standing cable row, a single-leg scaption, and a single-leg squat in a circuit fashion. This is an example of which of the following resistance training systems?

Answer 52

The correct answer is: Vertical loading

Question 53

A woman is training to improve her running capabilities for an upcoming marathon. She is progressively increasing the distance and time of her runs. Which principle best explains physiological adaptions occuring to the woman’s aerobic energy system?

Answer 53

The correct answer is: Metabolic specificity

Question 54

A client performs two repetitions of a bench press exercise with 130 lb and gradually decreases the resistance with each set until he performs 10 repetitions with 100 lb on the last set. Which of the following resistance training systems is the client using?

Answer 54

The correct answer is: Pyramid system