Resistance Training Program Design Flashcards
In which periodization model do we see a gradual increase in training intensity, and a simultaneous decrease in training volume over an extended period of time?
The Linear Model
What is the result from an adequate cool down component within a program?
Fast muscle recovery, Reduction in core body temperature, Reduced heart and respiratory rate
The three (3) phases of the General Adaptation Syndrome model (in order) are?
Alarm reaction, Stage of Resistance & Stage of Exhaustion
The gradual increase in training stimulus over time to ensure continued adaptation is the definition of which key training principle?
Progression
Which of the following statements is TRUE regarding exercise prescription?
Compound exercises have better transfer to activities of daily living
We prescribe a Squat exercise with a tempo of 3.2.1.1. What is a false statement regarding this tempo prescription?
Correct: There is a 3 second pause at the bottom of the Squat
Incorrect:The eccentric portion should take 3 seconds
Incorrect: The concentric portion should take 1 second
Incorrect: There is a 1 second pause at the top of the Squat, before beginning the next repitition.
What is the primary purpose of the APSS and PAR-Q Screening systems
Client risk stratification
Beginning a warm up with a general, continuous, aerobic component represents which stage of the RAMP warm up model?
Raise
Which of the following are NOT considered a neural adaptation to strength and resistance training
Incorrect: An increase in firing frequency
Correct : An increase in motor unit size
The training principle of reversibility states that… ?
When a training stimulus is removed, performance will decrease
Which of the following statements is TRUE regarding a Muscle Group Split style training program?
Correct:Is appropriate for increases in muscular Hypertrophy
Using the adapted Prilepin’s chart described within this course, what training effect does the following load/volume/rest prescriptions primarily elicit?
80-100% 1RM
1-3 reps
4-8 sets
3-4 mins rest
Maximal Strength & Power
The performance of two exercises in succession with limited or no rest in between describes which prescription method?
Super set
Consider the following training SMART goal:
Improve Deadlift 1RM by 5% to place within a power-lifting competition
Track through 1RM test
Which primary component of a SMART goal is missing within this example?
correct: A time frame
Which of the following are signs and symptoms of overtraining?
Insomnia, Irritability, fatigue
