Section 5

Question 1

Define - Muscular Endurance

Answer 1

the ability of a muscle to contract repeatedly, or to sustain a contraction over a long period of time.

Question 2

Define - Hypertrophy

Answer 2

the enlargement of muscle fibres; this type of resistance training builds muscle mass.

Question 3

Define - Muscle Strength

Answer 3

the maximum amount of force one is capable of exerting in a single repetition maximum (1RM)

Question 4

Define - Muscle Power

Answer 4

Muscle Power is the product of muscular strength and movement speed.

Question 5

Time Under Tension - For optimal Endurance gains you must

Answer 5

Fatigue over 60 seconds per set

Question 6

Time Under Tension - For optimal Hypertrophy gains you must

Answer 6

Fatigue between 20-60 secs (40 optimal) per set

Question 7

Time Under Tension - For optimal Strength gains you must

Answer 7

Fatigue under 20 seconds per set

Question 8

If your client lifts 150lbs for 10 reps to complete fatigue, what is his theoretical 1 rep max?

Answer 8

10 repetitions = 75% of your 1RM

150lbs/75% = Theoretical 1RM

150lbs/.75 = 200lbs

Question 9

Chest Press works what muscle group

Answer 9

Pec Major, Anterior Deltoid, Tricep

Question 10

Leg Extension works what muscle group

Answer 10

Quadriceps

Question 11

Seated Row works what muscle group

Answer 11

Latissimus, Trapezius, Posterior Deltoid, Bicep

Question 12

Abdominal Crunch works what muscle group

Answer 12

Rectus Abdominus

Question 13

Front Deltoid Raise works what muscle group

Answer 13

Anterior Deltoid

Question 14

Back Extension works what muscle group

Answer 14

Erector Spinae

Question 15

Squat works what muscle group

Answer 15

Glutes, Quads, Hamstrings

Question 16

Leg Curl works what muscle group

Answer 16

Hamstrings

Question 17

Reverse Fly works what muscle group

Answer 17

Posterior Deltoid

Question 18

What are Primary or Compound Exercises? list 3 examples

Answer 18

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.

Question 19

What are Super Sets?

Answer 19

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.

Question 20

What is Circuit Training?

Answer 20

Circuit Training is a form of training designed to enhance one’s cardiorespiratory and muscular endurance capacities at the same time.

Question 21

What are Split Routines?

Answer 21

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.

Question 22

What are Basic Straight Sets?

Answer 22

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.

Question 23

Power Equation:

Answer 23

Power = Force x Speed

Question 24

What does DCR Stand for?

Answer 24

DCR – Free Weights (Dynamic Constant Resistance)

Question 25

What does DVR stand for?

Answer 25

Dynamic Variable Resistance -Resistance varies or changes to accommodate the body’s mechanical weak and strong points.

Question 26

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

Answer 26

A

Question 27

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

Answer 27

A

Question 28

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

Answer 28

240 180/.75 = 240

Question 29

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

Answer 29

A

Question 30

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%

Answer 30

B

Question 31

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

Answer 31

D

Question 32

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

Answer 32

A

Question 33

__________________ 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

Answer 33

Posterior pelvic tilt

Question 34

1. 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%

Answer 34

C

Question 35

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

Answer 35

B

Question 36

3. 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.

Answer 36

B

Question 37

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

Answer 37

A

Question 38

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

Answer 38

C

Question 39

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

Answer 39

C

Question 40

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

Answer 40

D

Question 41

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

Answer 41

B

Question 42

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

Answer 42

A

Question 43

13. Training frequency is inversely related to both training _______________ and training _______________. A.Volume; type B.Type; intensity C.Volume; intensity D.Type; duration

Answer 43

C

Question 44

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

Answer 44

C

Question 45

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

Answer 45

B

Question 46

16. 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

Answer 46

B

Question 47

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

Answer 47

A

Question 48

A plyometric exercise program BEST addresses which aspect of muscular fitness? A.Muscular hypertrophy B.Muscular strength C.Muscular power D.Muscular endurance

Answer 48

C