Program Design 2nd edition Exam

Examples of acute exercise variables are ________.

The squat exercise requires joint motion predominately in which plane?

Which plane divides the body into a top and bottom portion?

Moving toward the fetal position is an example of _______.

A sprinter coming out of the blocks is an example of _______.

Dynamic Strength is interchangeable with the European term _______.

Relative strength is especially important for _______.

When a muscle shortens under load this is a _______ contraction.

When muscle contractions are performed at varying joint speeds, this is termed a _______ contraction.

Competitive maximum strength produces greater measurable strength than limit strength.

Optimal strength may be defined as the amount of strength _______.

Improving the ability for muscles to work together in complex movements such as a lat pull-down exercise would be considered improvement in _______.

Intramuscular coordination may best be defined as _______.

When a client begins a training program, the initial increase in recruitment of motor units _______.

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.

During a biceps curl, the tricep muscle is acting as the _______.

Performing a series of sets with scheduled rest periods on one machine or with one exercise would best be described as _______.

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.

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.

When lifting weights, which repetition range best describes intense weight training?

It is commonly understood that performing exercises with intensities greater than 80% 1RM recruit _______.

The “effect” of a training load is _______.

The “affect” of a training load is _______.

An individual is considered an advanced weight lifter when presenting with greater than two years experience of consistent strength training.

At is important to use a health appraisal questionnaire _______.

After an injury or illness it is best to _______.

The aerobic fast Glycolytic (lactic acid) and anaerobic energy systems are activated independently of each other.

Most sports predominately use _______.

Turning a screw driver is an example of __________.

The single most important exercise variable is _______.

When training for the development of maximum strength, you should restrict yourself to repetition ranges of between _______ and _______.

Which repetition loading scheme puts the greatest tension on connective tissue and joints?

The first year of training adolescent and beginners should be devoted to repetition scheme of _______.

At which repetition loading zone are contributions approximately equal between neural and muscular?

To determine approximate percentage of slow twitch muscle fiber (in the intermediate/advanced lifter) for any given exercise you should perform a 1 rep maximum test followed by an appropriate rest and then 1 set to fatigue with what percentage of your 1 RM?

To determine the appropriate weight with which to train slow twitch muscle fibers you would multiply _______ by your 1 RM result for the test exercise?

Repetition intensity relationships are the same for most exercises.

With a rep range of 8-12 per set, you will be working in the __________.

Repairing the nervous system _______.

Once you have reached optimal strength there is no reason to increase strength any further.

What best describes the relationships between reps and sets?

In the first 6 weeks of a training program for beginner athletes, how many sets is generally enough to bring about positive adaptations in strength?

In order to progress to higher levels of strength, which of the following approaches is best?

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?

Which of the following muscle groups will most likely recover from exercise quicker than the quadriceps?

The total maximum recommended number of sets per workout is __________.

It is suggested that for optimal results the number of sets per workout be kept between __________.

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 an over-training response, yet maintaining current strength levels?

Connective tissues take __________ to heal as muscles.

__________ is the best time to work out because cortisol levels are the highest.

The total maximum recommended number of sets per workout is _______.

It is suggested that for optimal results the number of sets per workout be kept between _______.

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 an over-training response, yet maintaining current strength levels?

Connective tissues take _______ to heal as muscles.

_______ is the best time to work out because cortisol levels are the highest.

A good anti-aging workout would include _______.

In the skater’s practice program the major exercises are _______.

In the skater’s practice program the total volume is _______.

In the mother’s practice program the number of sets _______.

If the intensity in a given set varies with the following scenario 75% times three sets, 95% times two sets, 75% times two sets 95% times one set, which form of loading would this best represent?

Which type of relationship should always exist between volume and intensity when developing an exercise program?

The following physiological adaptations best describe the body’s response to exercise in which loading parameter (increased neurodrive to muscle, increased
synchronization of motor units, increased activation of the contractile apparatus, decreased inhibition by protective mechanism of the muscles (Golgi tendon organ)?

Specific eccentric loading should only be used by athletes who have performed at least _______ years of strength training?

The intensity repetition relationship is the same between males and females for both concentric and eccentric loading.

A decrease in performance after eccentric training may last for _______ days?

Which form of loading generates the most mechanical loading per motor unit?

With an eccentric training program, there will often be greater increases in concentric strength than when training concentrically and measuring eccentric strength.

When utilizing eccentric training programs, they should last no longer than _______ weeks without a break?

In the practice program for the skater, the X01 and X tempos indicate that _______.

In the practice program for the skater, the 101 tempo is used because _______.

In the practice program for the mother, the 3 tempos indicate that she will be working at _______.

Which of the following factors influence strength development?

No more than 60 seconds of work per set should be performed when developing maximum strength for which of the following reasons?

The connective tissues in joints will be stressed maximally with _______.

Which tempo of training will best activate type 2B muscle fibers when combined with resistances of 30-60% 1 RM for periods of up to twelve seconds total work time?

Performing 6 reps at maximum velocity during which of the following exercises will produce the fastest tempos (velocity) of training?

There is a positive correlation between strength and speed of movement at all loads.

For the greatest training effect on the neuromuscular system, which tempo produces optimal results?

Fast tempo training results in which of the following adaptations?

Rest periods of what length have been found to stimulate a release of growth hormone and testosterone?

When performing multiple sets of squats at 5 RM intensity, a man at which body weight will require a greater rest period?

When designing an exercise program for specific conditioning in a competitive rower, performing sets of 20 repetitions at 60% of 1 RM coupled with _______ of rest would be most likely to force the athlete into the fast glycolytic, lactic acid energy system?

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 maximal strength for which of the following reasons?

Which of the following muscle fiber types has the quickest recovery times when optimally fatigued?

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?

If an athlete performs biceps curls in a drop set format with 15 second rest periods for the duration of 6 sets, with the final set being performed at momentary 1 RM, which muscle fibers are most likely to be fatigued?

Loss of body temperature and lack of next set performance often result from _______.

Management and recording of rest periods is essential for which of the following reasons?

During which part of the season would base/hypertrophy training be performed?

During the In Season which of the following principles should be followed for the best outcomes when designing an exercise program?

For obtaining hypertrophy, linear periodization is not as effective as undulation periodization because as intensity increases, volume of work decreases.

Periodization training programs do not tend to work well with athletes such as tennis players who travel constantly and play year round.

Linear Periodization often works well in which setting?

Which of the following factors would indicate the need for a longer tapering period?

Tolerance training is when _______.

In the skater’s practice program, the Swiss ball exercise has a 2-3:30 minutes window for the rest period because _______.

In the skater’s practice program, if the intensity was not -1, the rest period would be_______.

In the mother’s practice program, the rest period is a 1-2 minutes window because _______.

When comparing two athletes with equal skill, the one who has under trained _______.

The base conditioning phase is the most important phase because ________.