Module 4

Question 1

Muscular strength

Answer 1

Maximal force

Question 2

Muscular endurance

Answer 2

Sustained submaximal force

Question 3

Muscular power

Answer 3

Force per unit of time

Question 4

1RM testing

Answer 4

Warm up sets
-5 to 10 reps at 40 to 60% of estimated 15 RM
-3 to 5 reps at 60 to 80% of estimated 1RM
Attempt 1RM
2 to 4 minute rest between attempts
Increased weight (5 to 10% upper body, 10 to 20% lower body)
Attempt until failure

Question 5

Sources of failure (muscular fitness)

Answer 5

Client
Equipment
Technician
Environment

Question 6

Estimating 1RM

Answer 6

Inverse linear relationship between percent 1rm and number of submaximal reps to failure

Question 7

Relative strength

Answer 7

1rm / body mass

Question 8

YMCA bench press test

Answer 8

Flat bench
Weight: men 80 lb women 35 lb
Cadence: 30 reps/minute
Scoring: reps complete
Does not take body mass into account

Question 9

Muscular balances

Answer 9

Hip extensors and flexors 1:1
Elbow extensors and flexors 1:1
Trunk extensors and flexors 1:1
Ankle inverters and evertors 1:1
Shoulder flexors and extensors 2:3
Knee extensors and flexors 3:2
Shoulder internal and external rotators 3:2
Ankle plantar flexors and dorsiflexors 3:1

Question 10

Upper body to lower body ratio

Answer 10

40% to 60%

Question 11

Muscular fitness testing of older adults

Answer 11

1rm testing is appropriate
Sup maximal estimate of 1 RM
functional fitness

Question 12

Muscular fitness testing of children

Answer 12

1RM is appropriate
1 to 1 supervision
Multiple rep body resistance

Question 13

Steps for designing a resistance training program (7)

Answer 13

1) identify goal
2) Determine program type
3) Identify muscle weaknesses
4) Select exercises
5) Order exercises
6) Use goals to determine sets reps and loads
7) Set guidelines to progressive overload

Question 14

Five main categories

Answer 14

Stabilization
muscular endurance 
muscular hypertrophy 
strength 
power