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Program Design
Resistance Training
Cardio
Populations
Pop Ctd/ Misc.
100
The appropriate rep range for power is _____ reps.

1-6

100

The recommended weekly frequency for a novice/ beginner is

2-3x/ week
100

How much cardio is recommended for those seeking weight loss (/week)?

>150min/ week

100

T or F: Adolescent youth will have training guidelines that are different than general population

False: Recommendations are the same

100

____ stretching is recommended in a warm up. ____ stretching is recommended in a cool down.

Dynamic; static

200

True or false: calf raises should come before quad extension in a training program.

F: quads are larger than calves.

200

There are 4 adaptations we train our muscles for. What are they?

Endurance
Hypertrophy
Strength
Power

200

The appropriate weekly progression in training volume and intensity is less or equal to __%

10

200

Relative energy deficiency in sport was first observed in which population?

Female athletes

200

What first needs to happen before training a cardiac client? (2 answers)

rehab and medical clearance

300

What is the most important principle of training for continued improvements?

Progressive overload

300

A Romanian deadlift primarily targets _____ while a step up primarily targets _____. The muscle that is targeted in both exercises is _____.

Hamstrings; quads; glutes
300

At what percentage would we do a high intensity interval?

80%+

300

In terms of body type, would you rather have a "gynoid" or "android" body type for metabolic health?

gynoid (pear)

300

Jump/ plyometric volume is expressed as the term " ____"

contacts

400

This stress theory leads our understanding of periodization. What is its name?

General adaptation syndrome

400

I would like my client to perform 3 reps. What is a likely %1RM recommendation

93% 

400

When starting an aerobic training program, a good starting point for a beginner of the general population is about ___% MHR

60-65% (slides say 64)

400
When training children, it's important to consider the way they play. How do we train those under 7? (2 accepted answers)
High intensity with bouts of rest/ recovery. Animal like movements
400

There are neurological and muscular adaptations to resistance training. Which shows the greatest change first?

Neurological

500

The two types of periodization are:

Linear and undulating

500

T or F: you can accomplish more at a %1RM with free weights over machines.

False

500

T or F: In terms of detraining, losses in aerobic fitness occur more quickly than losses of muscular fitness

True

500

When we resistance train older adults, we can slow the progression of muscle wasting called ______

sarcopenia
500

How many days of participation in aerobic activity is recommended for the obese population?

5