My Dog Ate My Book
I Wish I Studied THAT More
Get Down with SSC
Cycling
It's going to Be OK
100
To place the torso in an ideal resistance-training position...(think cues)
Shoulders should be pulled back slightly; The sternum should be lifted slightly out and up.
100
Why we do NOT start a beginner with an exercise program focused on power training
Power exercises are total body lifts that encompass many basic resistance exercises put together. We must be good at each muscle action involved in the power lift before training the power lift itself. Power training is hard on the joints and we must have a good strength base before we begin this type of activity. Power training requires lots of stability and skill that must be acquired earlier in the training program.
100
SSC increases muscle force output due to this
What is Reutilization of elastic energy.
100
What would reduce the effectiveness of the stretch shortening cycle
Proprioceptive sensitivity Fatigue Flexibility All answers are correct
100
NOT a way to progressively overload a client
Altering repetition speed Increasing weight Altering rest period length Keeping the same weight and increasing the rest period
200
The difference in muscle strength between male and female exercisers...
quantity of muscle tissue. quality of muscle tissue. ability of muscle tissue to provide force.
200
Why is the rest period between sets an important factor when programming for power exercises
Power exercises are demanding and more time is needed in order to recover so that the SSC may be optimized.
200
SSC
specific shortening contraction sport shoe contract sports-specific conditioning stretch-shortening cycle
200
The stretch-shortening cycle couples a concentric muscular action followed immediately by an eccentric muscular action
True or False
200
As the load increases, the maximal number of repetitions that can be performed ________.
Stays the same Decreases Increases
300
Which of the following types of resistance training would most likely have the greatest impact on body composition
One month of training with high intensity (3 x 3 RM) One month of training with high intensity (3 x 5 RM) One week of high-volume training (5 sets of 5 repetitions) One month of high-volume training (multiple sets of 10 repetitions)
300
The receptors that facilitate muscle contraction in response to stretch
Muscle spindles GTO (Golgi Tendon Organs) Upper motor neuron
300
_____________ will negatively affect the stretch-shortening cycle the most
High Type II Fiber Type percentage Gender Fatigue Excessive arm swing
300
In a “traditional” Periodization scheme, the longest phase of variation is this
What is a Microcycle, Mesocycle, or Macrocycle
300
Beginning a program for a client what should be considered first
Needs Analysis
400
What is an accurate statement about the effect of repetition velocity on performance outcomes?
Repetitions performed at very fast velocities decrease power output. Repetitions performed at slow velocities are appropriate for plyometric exercises. Repetitions performed at VERY slow velocities increase force production . Repetitions performed at moderate velocities are appropriate for strength training.
400
Intramuscular adaptations refer to how many motor units are recruited to perform an exercise while intermuscular adaptations refer to the proper execution of the exercise using all muscles in the force couple correctly. True False
TRUE
400
When programming for hypertrophy...consider this:
Pairing synergists when selecting exercises Isolating individual muscles Adding more single joint exercises All of the above
400
Heavy- and light-day training refer to this type of cycle
Mesocycle Megacycle Microcycle
400
Contraction of a muscle under excessive strain causes the Golgi tendon organ to discharge an inhibitory nervous signal. True or False
What is TRUE
500
Total caloric expenditure during resistance exercise (and recovery) is most related to
Exercise intensity. The total work accomplished in the exercise or training session. Training intensity. Repetitions performed.
500
When training a college football player, which of the following is correct regarding training intensities
The intensities do not matter for either type of training, just how the athlete feels. 70-90% of 1 RM for power, 40-50% 1RM for strength 50-60% 1 RM for strength, 50-60% of 1 RM for power 30-60% 1 RM for power, 80% and above for strength
500
The main reason why hypertrophy programs tend to be high in volume
Hypertrophy programs use the highest loads compared to other modalities of training Hypertrophy programs demand multiple exercises for each muscle group. Hypertrophy programs use repetitions in the 20 + range Hypertrophy programs must have the longest rest periods
500
In resistance training over a period of time (many weeks), single sets probably produce superior alterations as compared to multiple sets. True False
FALSE
500
Activity that represents muscular strength
A 1 RM for bench press that far exceeds the weight of the individual. Performing 150 push-ups consecutively. Having the largest muscular frame in the gym. A 3-foot vertical jump.
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