Resistance Programme design.

Question 1

Levels of conditioning…

Answer 1

Strength
Power
Endurance
Hypertrophy

Question 2

How much of an increase will you see in novices? 
A) 40% 
B) 12% 
C)50% 
D)65%

Answer 2

A)40%

Question 3

How much of an increase will you see in intermediates.. 
A) 40% 
B) 20%
C)1% 
D) 34%

Answer 3

B)20%

Question 4

How much of an increase will you see in advanced.. 
A) 35% 
B)2% 
C)50%
D)10%

Answer 4

D)10%

Question 5

How much of an increase will you see in elite. 
A)20% 
B)10% 
C)5% 
D)2%

Answer 5

D)2%

Question 6

Elite need a wider variety of more specific exercise than novices.. TRUE OR FALSE

Answer 6

TRUE

Question 7

Program variables include…..

Answer 7

Frequency 
Lifting velocity 
rest intervals 
Intensity + Volume 
Exercise selection + order

Question 8

What angle is the bicep brachii strongest at? 
A)30-70
B) 90-130 
C)130-180
D) 45-90

Answer 8

90-130 (Good cross bridge connection)

Question 9

what is the sticking point on the form velocity curve?

Answer 9

Max weight that can bel often concentrically

Question 10

How can you train eccentric strength?

Answer 10

use +100% 1RM loads

Question 11

What is 1RM predicted off? 
A) 3RM 
B) 2 RM
C) 5 RM 
D)10RM

Answer 11

A)3RM

Question 12

Every 3 % off 1 RM how many reps does it increase?
A)1
B)2
C)3
D)4

Answer 12

A) 1

around every 3 add 1 rep

Question 13

Advantages of free weights

Answer 13

Greater strength gains
Greater movement variability/ specificity
force balance/ stability control

Question 14

Disadvantages of free weights

Answer 14

Potential for injury
Proper lifting technique required
spotters needed

Question 15

Exercise order with WB work out..

Answer 15

1) large muscle before small
2) multi-joint before single
3) TB exercises before basic strength
4) perform lower &upper
5) stager target exercises

Question 16

Upper/ lower body split recommendations..

Answer 16

1) large before small
2) multi-joint before single
3) higher intensity before lower
4) rotation of opposing exercises

Question 17

what does intensity depend on?

Answer 17

Exercise order 
volume 
frequency 
rep speed
rest interval

Question 18

Supramax % 1RM=..
A) 100%
B)90%
C)80%

Answer 18

A)100%

Question 19

Very heavy % 1RM=
A) 80-90
B)95-100
C) 75-80

Answer 19

B) 95-100

Question 20

mod heavy % 1RM=
A)80-90
B)90-100
C)75-80

Answer 20

A)80-90

Question 21

heavy % 1RM=
A)100%
B) 90-95%
C)80-90%

Answer 21

B)90-95

Question 22

moderate % 1RM=
A) 100
B) 80-90 
C)60-70
D) 70-80

Answer 22

D) 70-80

Question 23

Light % 1RM= 
A) 80-90
B)60-70 
C)20-30 
D)45-55

Answer 23

B) 60-70

Question 24

very light % 1RM= 
A) 40
B) 60(Below)
C) 55
D)62

Answer 24

B) 60 (Below)

Question 25

Novice strength gains are see at... (%1RM)
A)40-60 
B) 60-70
C)20-30
D)50-55

Answer 25

A) 40-60

Question 26

Advanced strength gains are see at... (%1RM)
A) 60-70
B) 90-100
C) >85 
D)<50

Answer 26

C)>85

Question 27

Lifting velocity slow…

Answer 27

2:4

Question 28

Lifting velocity super slow

Answer 28

10:5

Question 29

Lifting velocity moderate…

Answer 29

2:2

Question 30

Lifting velocity fast…

Answer 30

1:1

Question 31

SE training Nov/int

Answer 31

50-60% 1RM
10-15 reps
1-3 sets

Question 32

SE training adv

Answer 32

60-70% 1RM
10-25 reps
1-3 sets

Question 33

Hypertrophy nov/int

Answer 33

60-70% 1RM
8-12 reps
1-3 sets

Question 34

HT advanced….

Answer 34

75-85% 1RM
6-12 reps
3-5 sets

Question 35

Pure strength training

Answer 35

85-100% 1RM
  2-6 sets
  1-5 reps
  Supramaximal 100-110 % 1RM
  Cheat
  Eccentric