Program Design Exam – DVD

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

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

Examples of acute exercise variables are __________.

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 __________.

The squat exercise requires joint motion predominately in which plane?

Dynamic Strength/Contraction is a more accurate description of the 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.

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

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?

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.

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

The “effect” of a training load is __________.

The “affect” of a training load is __________.

After an injury or illness it is best to __________.

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

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

It is important to use a health appraisal questionnaire __________.

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 __________.

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?

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

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?

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?

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

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

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 __________.

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?

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.

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

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?

Which of the following factors influence strength development?

The connective tissues in joints will be less stressed with __________.

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

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?

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

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

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

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

Fast tempo training results in which of the following adaptations?

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?

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?

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

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

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?

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 optimally 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?

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

Environmental demand is the key factor in choosing intensive or extensive endurance___________.

Speed strength __________.

Total training time per workout is an important factor in determining __________.

Aerobic workouts called “high intensity aerobics” would be more accurately defined as __________.

During skill and explosive training, if rest periods are inadequate __________.

Intensification can be defined as a __________.

The optimal time to begin resistance training is __________ for girls and __________ for boys, although the use of high resistances should be avoided until well into adolescence; even then it needs to be monitored very carefully.

A rest period of 3:30 was used during the S.A. Push Press in the pairs figure skater program to allow for proper recovery of __________ muscle fibers.

In the pairs figure skating program, intensity is written as -1 which indicates __________.

The “X” in the Tempo column of the pairs figure skater means __________.

If we increase the rep range in the practice program for the pairs figure skater to 8-12 reps per exercise, based on what was presented in this program we’d also expect __________.

In the practice program for the pairs figure skater, the exercises chosen are __________.

In the practice program for the mother of three, a string is used with each exercise to __________.

Based on the acute exercise variables in the practice program for the mother of three, you can conclude this program is designed __________.

In the practice program for the mother of three, sets are listed as 1-4. This is an example of a __________.

The Jefferson squat is a good exercise for the mother of three because __________.

In the practice program for the mother of three, the tempos indicate that she will be working __________.