Module 6 ch. 14-15

Question 1

Which of the following are the most fundamental components of designing a training program, determining the amount of stress placed on the body as well as which adaptations the body will incur?
Select one:
a. Acute variables
b. Power adaptations
c. Motor units
d. Formed elements

Answer 1

a. Acute variables

Question 2

What is the recommended rest period for power adaptations during a training period?
Select one:
a. 0–90 seconds
b. 1–2 minutes
c. 0–60 seconds
d. 3–5 minutes

Answer 2

d. 3–5 minutes

Question 3

Which method is most appropriate for Strength Endurance training?
Select one:
a. Increasing the load placed on the tissues of the body for about 4 weeks
b. Using high levels of volume with minimal rest periods for about 4 weeks
c. Using superset techniques with high volume for about 4 weeks
d. Focusing on high force and velocity for about 4 weeks

Answer 3

c. Using superset techniques with high volume for about 4 weeks

Question 4

During resistance training, a client is most likely to achieve strength endurance goals when performing which of the following?
Select one:
a. More sets when performing lower repetitions at a high intensity
b. Fewer sets when performing lower repetitions at a moderate intensity
c. More sets when performing higher repetitions at a high intensity
d. Fewer sets when performing higher repetitions at a moderate intensity

Answer 4

d. Fewer sets when performing higher repetitions at a moderate intensity

Question 5

In the context of training programs, repetition tempo refers to which of the following?
Select one:
a. Timeframe from the start of a workout to the finish of a workout
b. Speed with which each repetition is performed
c. Time taken to recuperate between sets or repetitions
d. Number of training sessions that are repeated during a given period

Answer 5

b. Speed with which each repetition is performed

Question 6

Which of the following training variables should be low when intensity is high?
Select one:
a. Frequency
b. Rest
c. Tempo
d. Volume

Answer 6

d. Volume

Question 7

Which of the following statements is correct regarding proper spotting technique for a client using a machine?
Select one:
a. Spot at the client’s elbows.
b. Spot at the client’s hands.
c. Spot at the client’s axilla.
d. Never spot underneath the weight stack.

Answer 7

d. Never spot underneath the weight stack.

Question 8

Which of the following differs from a barbell or a medicine ball in that the center of mass is away from the handle?
Select one:
a. Wall bar
b. Dumbbell
c. Kettlebell 
d. Pull-up bar

Answer 8

c. Kettlebell

Question 9

How many sets per exercise should be performed by a client in the resistance portion of the Stabilization Endurance Level of training?
Select one:
a. 1-3 
b. 3-5
c. 0-2
d. 2-4

Answer 9

a. 1-3

Question 10

Which of the following defines the speed at which each muscle action is performed?
Select one:
a. Training frequency
b. Training duration
c. Rest period
d. Repetition tempo

Answer 10

d. Repetition tempo

Question 11

Which of the following terms means creating a purposeful system or plan to achieve a specific goal?
Select one:
a. Quantitative analysis
b. Program design 
c. Qualitative analysis
d. Hypothesis

Answer 11

b. Program design

Question 12

A client finishes four weeks of a Phase 4 OPT program. Which of the following adaptations is most likely to occur?
Select one:
a. Increased maximal strength
b. Increased aerobic capacity
c. Increased V02 max
d. Increased muscular endurance

Answer 12

a. Increased maximal strength

Question 13

Which of the following is appropriate when spotting during a bench press?
Select one:
a. Determine the amount of repetitions before performing the set.
b. Wait until the client progresses through the sticking point before providing assistance.
c. Place hands at both ends of the barbell.
d. Spot at the elbows.

Answer 13

a. Determine the amount of repetitions before performing the set.

Question 14

Which of the following is the most appropriate rest interval when hypertrophy is the goal?
Select one:
a. 30 seconds
b. 7 minutes
c. 5 minutes
d. 2 minutes

Answer 14

a. 30 seconds

Question 15

Resistance should be positioned to resist shoulder horizontal adduction during which of the following exercises?
Select one:
a. Standing cable chest press 
b. Standing triceps extension
c. Standing cable crunch
d. Standing cable row

Answer 15

a. Standing cable chest press

Question 16

Low-volume training with high intensity increases which of the following?
Select one:
a. Blood lipid serum profile
b. Rate of force production
c. Muscle cross-sectional area
d. Metabolic rate

Answer 16

b. Rate of force production

Question 17

A client receives a training plan that spans an entire year. Which of the following is the correct term for this type of plan?
Select one:
a. Mesocycle
b. Metacycle
c. Microcycle
d. Macrocycle

Answer 17

d. Macrocycle

Question 18

A client has been training three times per week in the Hypertrophy Phase of the OPT model for the last two weeks. He has worked with a repetition range of 8 to 12 repetitions, at an intensity of 80% to 85%, and rested for 20 to 30 seconds in between each exercise. He is no longer improving his strength and has expressed feeling fatigued. Which of the following modifications should be made to minimize the effects of overtraining?
Select one:
a. 8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise
b. 5 repetitions, 90% intensity, and rest for 20 seconds in between each exercise
c. 15 repetitions, 100% intensity, and rest for 3 minutes in between each exercise
d. 3 repetitions, 95% intensity, and rest for 30 seconds in between each exercise

Answer 18

a. 8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise

Question 19

High-volume training with low intensity increases which of the following?
Select one:
a. Motor unit recruitment
b. Motor unit synchronization
c. Metabolic rate 
d. Rate of force production

Answer 19

c. Metabolic rate

Question 20

Acute variables determine which of the following?
Select one:
a. What type of workout is being done
b. Progression of the exercise
c. The amount of stress placed on the body
d. Proper kinetic chain alignment

Answer 20

c. The amount of stress placed on the body