Section 5 Flashcards
Define - Muscular Endurance
the ability of a muscle to contract repeatedly, or to sustain a contraction over a long period of time.
Define - Hypertrophy
the enlargement of muscle fibres; this type of resistance training builds muscle mass.
Define - Muscle Strength
the maximum amount of force one is capable of exerting in a single repetition maximum (1RM)
Define - Muscle Power
Muscle Power is the product of muscular strength and movement speed.
Time Under Tension - For optimal Endurance gains you must
Fatigue over 60 seconds per set
Time Under Tension - For optimal Hypertrophy gains you must
Fatigue between 20-60 secs (40 optimal) per set
Time Under Tension - For optimal Strength gains you must
Fatigue under 20 seconds per set
If your client lifts 150lbs for 10 reps to complete fatigue, what is his theoretical 1 rep max?
10 repetitions = 75% of your 1RM
150lbs/75% = Theoretical 1RM
150lbs/.75 = 200lbs
Chest Press works what muscle group
Pec Major, Anterior Deltoid, Tricep
Leg Extension works what muscle group
Quadriceps
Seated Row works what muscle group
Latissimus, Trapezius, Posterior Deltoid, Bicep
Abdominal Crunch works what muscle group
Rectus Abdominus
Front Deltoid Raise works what muscle group
Anterior Deltoid
Back Extension works what muscle group
Erector Spinae
Squat works what muscle group
Glutes, Quads, Hamstrings
Leg Curl works what muscle group
Hamstrings
Reverse Fly works what muscle group
Posterior Deltoid
What are Primary or Compound Exercises? list 3 examples
Primary or compound exercises involve multiple muscles from one or more of the larger muscle areas. (ex: pecs/chest press or legs/squats). These exercises should be chosen first.
What are Super Sets?
Super Sets combine 2 exercises (working the agonist, then the antagonist) together without rest in between. Rest is taken after the 2 exercises have been completed.
What is Circuit Training?
Circuit Training is a form of training designed to enhance one’s cardiorespiratory and muscular endurance capacities at the same time.
What are Split Routines?
Split Routines involve breaking up the workout into two or more days; it groups certain muscles together in one workout and then focuses on others the next workout.
What are Basic Straight Sets?
Basic Straight Sets are appropriate for strength and hypertrophy workouts where absolute rest may be needed or specific rest periods before repeating the next set.
Power Equation:
Power = Force x Speed
What does DCR Stand for?
DCR – Free Weights (Dynamic Constant Resistance)
What does DVR stand for?
Dynamic Variable Resistance
-Resistance varies or changes to accommodate the body’s mechanical weak and strong points.
A client has goals for endurance training, which program best matches their needs?
A 13-15 reps, 2 sets, with little to no rest between exercises following a circuit set full body program
B 13-15 reps, 2 sets, with 2 minutes rest between exercises following a basic straight set full body program
C 8-12 reps, 3-4 sets, with 30-60 seconds rest between super sets on an upper and lower body split routine
D 8-12 reps, 1-2 sets, with 0-30 seconds rest between super sets on an upper and lower body split routine
A
A client has goals for hypertrophy training, which program best matches their needs?
A 8-12 reps, 3-4 sets, with 30-60 seconds rest between super sets on an upper and lower body split routine
B 13-15 reps, 2 sets, with little to no rest between exercises following a circuit set full body program
C 13-15 reps, 2 sets, with 2 minutes rest between exercises following a basic straight set full body program
D 8-12 reps, 1-2 sets, with 0-30 seconds rest between super sets on an upper and lower body split routine
A
If a client can leg press 180 lbs for 10 reps to complete fatigue, what is their theoretical 1RM?
240 lbs
135 lbs
220 lbs
150 lbs
240
180/.75 = 240
Plyometrics involves the quick contraction of muscles using the ___________
A Stretch reflex via the muscle spindles
B Stretch reflex via the golgi tendon organ
C Inverse stretch reflex via the muscle spindles
D Inverse stretch reflex via the golgi tendon organs
A
What is the double progression protocol for resistance training increases in intensity?
A Increase weight first in gradations of 15%, then reps
B Increase reps first, then weight in gradation of 5%
C Increase weight first in gradation of 5%, then reps
D Increase reps first, then weight in gradations of 15%
B
Which of the following correctly describes circuit training?
A Performing agonist & antagonistic exercises back to back with a rest between sets
B Performing one exercise then resting before performing the same exercise again
C Having different workouts each day of the week
D Performing multiple exercises one after the other with little to no rest
D
Which of the following correctly describes super sets?
A Performing agonist & antagonistic exercises back to back with rest between sets
B Performing multiple exercises one after the other with little to no rest
C Performing one exercise then resting before performing the same exercise again
D Having different workouts each day of the week
A
__________________ may lead to disc herniation, this is often a concern with deep squats or deep leg presses.
Lateral pelvic tilt
Pelvic rotation
Posterior pelvic tilt
Anterior pelvic tilt
Posterior pelvic tilt
- Approximately how much muscle tissue will the average non-strength training person lose each decade due to disuse atrophy?
A.1%-3%
B.3%-5%
C.5%-10%
D.10%-15%
C
Strength gains during the first several weeks of a resistance-training program are primarily due to ______?
A.Muscle hypertrophy
B.Improved neuromuscular function
C.Enhanced mitochondrial density
D.Increased myofibrils
B
- Which of the following statements is true about the role of type 1 muscle fibers during resistance training exercises?
A.They are responsible for producing quick, high-force movements.
B.They are primarily active during lower levels of force production.
C.They are oxidative and not active during resistance exercises.
D.They are only active when performing 15 or more repetitions.
B
Which of the following programs would be MOST appropriate for a client who has a primary focus on improving muscular strength?
A.Four sets of 4-6 repetitions for each major muscle group or movement pattern, utilizing a split routine that allows 72-96 hours of recovery time before working the same muscle group again
B.Two sets of 12-15 repetitions for each major movement pattern for full-body training with 48 hours of recovery time between workouts
C.Three sets of 8-12 repetitions for each major muscle group or movement pattern, utilizing a split routine that allows 48-72 hours of recovery time before working the same muscle group again
D.Three sets of 3-5 repetitions on explosive, full-body exercises performed 3 days per week with 48-72 hours of recovery time between workouts
A
Strength training, body building, and training for muscular endurance all fall under which phase of the ACE IFT Model?
A.Phase 1: Stability and mobility training
B.Phase 2: Movement training
C.Phase 3: Load training
D.Phase 4: Performance training
C
If one’s TRAINING weight is GREATER than 80% 1RM, what would you recommend as a warm-up set?
A.One set of 5-10 reps with the weight
B.One set of 50% of 10 RM (15 reps), 2nd set 75% of 10 RM, (10 reps)
C.One set of 70% of 1 RM (2-5 reps), 2nd set 75% of 1RM (2-5 reps)
D.None of the above
C
Which exercise/technique is now considered to be a major contributor to the weakening and over- stretching of the anterior joint capsule ligament of the Glenohumeral joint in some people (see Bench Press, Chapter 7).
A.Bench Press, humerus drops below parallel to the floor
B.Bench Press, humerus drops to, but does not pass, parallel to floor
C.Behind the Neck Barbell Shoulder Press, bar drops to just below the 7th cervical vertebra
D.A and C are correct
D
Which of the following terms is defined as the product of muscular strength and movement speed?
A.Muscular endurance
B.Muscular power
C.Absolute strength
D.Relative strength
B
Which of the following is a skill-related parameter that might be addressed in a client’s exercise program?
A.Balance
B.Flexibility
C.Body composition
D.Aerobic capacity
A
- Training frequency is inversely related to both training _______________ and training
_______________.
A.Volume; type
B.Type; intensity
C.Volume; intensity
D.Type; duration
C
A client’s resistance-training regimen involves performing four sets of each exercise, with each set containing four repetitions. This training volume BEST addresses which training goal?
A.Muscular hypertrophy
B.Muscular endurance
C.Muscular strength
D.General muscle fitness
C
What is the first progression made when utilizing the double-progressive training protocol?
A.Adding resistance in 5% increments
B.Adding repetitions to the set
C.Adding sets to the workout
D.Reducing the rest intervals
B
- After progressing to the load-training phase of the ACE IFT Model, a client has mastered the stability and mobility exercises from the previous phases and no longer needs to include them in each workout.
A.True
B.False
B
What aspect of muscular fitness is BEST addressed by a client adhering to the following regimen?
Frequency: Provide at least 72 hours recovery time between exercises for the same muscle groups
Intensity: Between 70 and 80% of maximum resistance, reaching fatigue between 50 and 70 seconds
Repetitions: Eight to 12
Sets: Three to four sets with 30 to 60 seconds rest between successive training sets
Type: A combination of multi-joint and single-joint exercises using various techniques, including Supersets
A.Muscular hypertrophy
B.Muscular strength
C.Muscular power
D.Muscular endurance
A
A plyometric exercise program BEST addresses which aspect of muscular fitness?
A.Muscular hypertrophy
B.Muscular strength
C.Muscular power
D.Muscular endurance
C
