Program Design Flashcards
Correspondence Course Test Prep
Examples of acute exercise variables are_____.
Reps, sets, loads, tempo and rest periods
The squat exercise requires joint motion predominantly in which plane?
Sagittal
Which plane divides the body into a top and bottom portion?
Transverse
Moving toward the fetal position is an example of________.
Pronation
A sprinter coming out of the blocks is an example of__________.
Supination
Dynamic strength / contraction is a more accurate description of the term__________.
Isotonic
Relative strength is especially important for___________.
Wrestling
When a muscle shortens under load this is a__________ contraction.
Concentric
When muscle contractions are performed at bearing joint speeds, this is termed a ________ contraction.
Dynamic
Competitive maximum strength produces greater measurable strength than limit strength.
False
Optimal strength may be defined as the amount of strength__________.
Needed for maximum performance in that additional strength will not improve performance.
improving the ability for muscles to work together in complex movements such as a lat pulldown exercise would be considered improvement in ___________.
Intermuscular coordination
Intramuscular coordination may best be defined as___________.
Increased ability to recruit a greater percentage of available motor units in any given muscle
When a client begins to training program, the initial increase and recruitment of motor units___________.
Starts out quickly and continues more slowly as training continues
During lateral flexion of the trunk in the frontal plane, the ipsilateral internal and external obliques act as prime movers as well as functioning together as ___________ to counteract each other.
Neutralizers
During a biceps curl, the tricep muscle is acting as the___________.
Antagonist
Performing a series of sets with scheduled rest periods on one machine or with one exercise will be best described as ___________.
Station training
When calculating training volume, it is essential that total repetitions performed be correlated with total pounds lifted to determine the true magnitude and / or intensity training volume.
True
The term “intense workout” is appropriately used to describe an aerobic exercise program which has been shown to cause heavy sweating and exhaustion in the class participants.
False
When lifting weight, which repetition range best describes intense weight training?
2-4 reps
It is commonly understood that performing exercises with intensities greater than 80% 1rm recruit__________.
Fast-twitch type fibers type 2B
The “effect” of a training load is_________
Measurable
The “affect” of a training load is __________.
Determined by the trainer’s observation
An individual is considered an advanced weight lifter when presenting with greater than 2 years of experience of consistent strength training.
True
It is important to use a health appraisal questionnaire_________.
To determine the total physiological load on a client
To determine potential roadblocks for a client
To use as a quantitative measure of a client’s health status
All of the above
After an injury or illness it is best to_________.
Have a warm-up phase to ease back into the training program
Most sports predominantly use___________.
Short-term energy system
The aerobic fast glycolytic (lactic acid) and anaerobic energy systems are activated independently of each other
True
Turning a screwdriver is an example of__________.
Circumduction
The single most important exercise variable is
Reps
When training for the development of maximum strength, you should restrict yourself to repetition ranges of between ______ and______.
1-8
Which repetition loading scheme puts the greatest tension on connective tissue and joints?
1-4
The first year of training adolescent and beginners should be devoted to a repetition scheme of _________.
6 repetitions or greater, such as 6-8 reps
At which repetition loading zone are contributions approximately equal between neural and muscular?
6-8
To determine approximate percentage of slow-twitch fiber (in the intermediate / advanced lifter) for any given exercise, you should perform a one-rep maximum test followed by an appropriate rest and then one set to fatigue with what percentage of your 1RM?
75
To determine the appropriate weight with which to try and train slow twitch muscle fibers you would multiply ______ your 1rm result for the test exercise?
Your determined percentage of your slow twitch muscle fibers.
Repetition intensity relationships are the same for most exercises.
False
With a rep range of 8 to 12 per set, you will be working________.
Bodybuilding zone
Repairing the nervous system__________.
Takes 5-6 times as long as repairs muscles.
Once you have reached optimal strength there is no reason to increase strength any further.
True
What best describes the relationships between reps and sets?
Inverse
In the first 6 weeks of training program for beginner athletes, how many sets is generally enough to bring about positive adaptations in strength?
1-2
In order to progress higher levels of strength, which of the following approaches is best?
A progressive increase in the number of sets with a specific rest periods
Which of the following muscles generally react to fewer sets, with respect to volume intensity relationships, than the remainder of the body’s prime movers?
Hip adductors
Which of the following muscle groups will most likely recover from exercise quicker than quadriceps?
Deltoids
Total maximum recommended number of sets per workout is_______?
30-36
It is suggested that for optimal results the number of sets per workout be kept between_____________.
20-25
An athlete presents himself in a fatigue state prior to beginning your workout. Which is the most effective method for training that individual without overloading the athlete and creating and overtraining response, yet maintaining current strength levels?
Reducing the amount of total sets per exercise without a reducing and intensity.
Connective tissues take________ to you as muscles.
4-5 times as long
__________ is the best time to work out because cortisol levels are the highest.
In the morning
If the intensity in a given set varies with the following scenario 75% x three sets, 95% x two sets, 75% x two sets 95% x one set, which form of loading would this best represent?
Wave
Which type of relationship should always exists between volume and intensity when developing an exercise program?
Inverse
The following physiological adaptations best describe the body’s response to exercise in which loading parameter increased neural drive to muscle, increased synchronization of motor units, increased activation of the contractile apparatus, decreased inhibition by a protective mechanism of the muscle (Golgi tendon organ)?
1-5 RM
Specific eccentric loading should only be used by athletes who have performed at least __________ years of strength training?
1-2
The intensity repetition relationship is the same between males and females for both concentric and eccentric loading.
False
A decrease in performance after eccentric training may last for _________ days?
7-10
Which form of loading generates the most mechanical loading per motor unit?
Eccentric
With any eccentric training program, there will often be greater increases in concentric strength then when training concentrically and measuring eccentric strength.
True
When utilizing eccentric training programs, they should last no longer than _______ weeks without a break?
6 weeks
Which type of the following factors influence strength development?
Tempo
Intensity
Volume
All of the above
No more than 60 seconds of work per set should be performed when developing maximum strength for which of the following reasons?
- With such lasting longer than 60 seconds, the stress on the energy systems becomes progressively more aerobic.
- As a muscle fatigues, the capacity to develop muscle tension is lost.
- Extended total work times of greater than 60 seconds percent may cause the release of glucocorticoids which are antagonistic to the development of strength.
All of the above
The connective tissues in joints will be less stressed with_______.
Slow tempo training
Which tempo of training will be best to activate type 2B muscle fibers when combined with resistances of 30 to 60% 1rm for periods of up to 12 seconds total work time?
Fast
Performing 6 reps at maximum velocity during which of the following exercises will produce the fastest tempos (velocity) of training?
Power cleans at 30% 1RM
There is a positive correlation between strength and speed of movement at all loads.
False
For the greatest training effect on the neuromuscular system which tempo produces optimal results
Fast
Fast tempo training results in which of the following adaptations?
- Reduced time to maximal motor unit recruitment
- Improved synchronization of motor units
- Developing motor unit recruitment and velocity similar to those required in most sports
All of the above
Rest periods of what length have been found to stimulate the release of growth hormone and testosterone?
30-60 seconds
When performing multiple sets of squats at 5 RM intensity, a man at which body weight will require a greater rest period?
250lbs
The heaviest
When designing an exercise program for specific conditioning in a competitive rower, performing sets of 20 repetitions at 60% of 1rm coupled with ________of rest would be most likely to force the athlete into the fast glycolytic, lactic acid energy system?
30 seconds
Inadequate rest periods between sets over the duration of multiple sets may force the athlete into the aerobic energy system as a recovery mechanism. This is contraindicated when trying to develop a maximal strength for which of the following reasons?
Because activation of the aerobic energy system encourages glucocorticoid release, the effects of which are antagonistic to developing maximal strength.
Which of the following muscle fiber types has the quickest recovery times when optimally fatigued?
Type 1
When attempting to isolate type 2B muscle fibers with explosive training, rest periods of what duration are necessary for regeneration/recuperation from the associated neuro fatigue?
3-5 minutes
If an athlete performs bicep curls and a drop set format the 15-second rest periods for the duration of 6 sets, with the final set being performed at momentary 1rm, which muscle fibers are most likely to be fatigued?
Type 1
Loss of body temperature and lack of next step performance often result from______.
Too long of a rest period.
Management and recording of rest periods is essential for which of the following reasons?
- Record keeping
- Determining program outcomes
- Consistency of physiological response
All of the above
During which part of the season would base/hypertrophy training be optimally performed?
Off Season/ Pre Season.
During the in season, which of the following principles should be followed for the best outcomes when designing an exercise program?
- Keep Exercise limited to 4-6 key exercises
- Incorporate lower volumes of strength training as sports participation increases and include sports specific plyometrics
- Training of antagonists
For obtaining hypertrophy, linear periodization is not as effective as undulation periodization because as intensity increases, volume of work decreases.
False
Periodization training programs do not tend to work well with athletes such as tennis players who travel constantly and play year round.
False
Linear periodization often works well in which setting?
The rehabilitative setting
Which of the following factors would indicate the need for a longer tapering period?
- When training an athlete with increase muscle mass
- Increase the distance in sport
- Increase the duration of event
All of the above
The base conditioning phase is the most important phase because_______.
It corrects length-tension relationships
Environmental demand is the key factor in choosing intensive or extensive endurance.
True
Speed strength_______.
Consists of starting strength, explosive strength and reactive strength
Total training time per workout is an important factor in determining________.
Periodization
Aerobic workouts called “high-intensity aerobics” would be more accurately defined as____________.
High-density aerobics
During skill and explosive training, if rest periods are inadequate__________.
Fatigue will hamper motor learning
Intensification can be defined as a________.
- Increase in intensity
- Increase in accumulation
- Increase in volume
All of the above
The optimal time to begin resistance training is______ for girls and ______ for boys, although the use of high resistance should be avoided until well into adolescence even then it needs to be monitored very carefully.
11 to 13 years old, 13 to 15 years old
A rest period of 3:30 was used during the S.A. push press in the pairs figure skater program to allow for proper recovery of _________ muscle fibers.
Type 2B
In the pairs figure skating program, intensity is written as -1 which indicates__________.
Use a weight that allows you to meet the rep range with one good rep left
The “X” in the temple column of the pairs figure skater means__________.
Perform the exercise explosively
If we increase the rep range in the practice program for the pairs figure skater to 8 -12 reps per exercise based on what was presented in this program we also expect ____________.
Sets to decrease
In the practice program for the pairs figure skater, the exercise has chosen are___________.
- Appropriate for his sport
- Appropriate for his training age
- Appropriate for his skill level
All of the above
In the practice program for the mother of three, and string is used with each exercise to____________.
Train proper recruitment of the core stabilizers
Based on the acute exercise variables in the practice program for the mother of three oh, you can conclude this program is designed______.
To build strength and stability
The Jefferson squat is a good exercise for the mother of three because_______.
The exercise has high carry over to her daily activities
In the practice program for the mother of three, sets are listed as 1-4. This is an example of a___________.
Set window
In the practice program for the mother of three, the tempos indicate that she will be working______.
At slow to moderate speeds
