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70 Cards in this Set
- Front
- Back
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Does EMG Aptitude increase or decrease?
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Increase
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Does the number of motor units recruited increase or decrease?
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Increase
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Does the ATP concentrations in working muscles increase or decrease?
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Decrease
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Does the Glycogen concentration in working muscles increase or decrease?
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Decrease
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Does CP, Creatine Phosphate increase or decrease?
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Decrease
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Which of the following muscle fibers is recruited first during resistance training in an active subject?
a) Type I b) Type IIa c) Type IIb d) Both A and B are TRUE e)None above are TRUE |
TYPE I
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True or False: The first muscle fibers recruited have larger motor neurons
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False
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True or False: The last muscle fibers utilized have a lower recruitment threshold
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False
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True or False: Motor Unit Recruitment follows a Size Principal
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True
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True or False: Large muscle groups that are responsible for explosive movements innervated neurons compared to muscles responsible for infinite or controlled movements such as fingers and the muscle that control eye movement
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True
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On a Chronic effect does Muscular Strength increase, decrease or remain the same?
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Increase
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On a Chronic effect does Muscular Endurance increase, decrease or remain the same?
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Increase
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On a Chronic effect does Muscular Power increase, decrease or remain the same?
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Increase
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On a Chronic effect does absolute levels of Phosphate system enzymes increase, decrease or remain the same?
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Increase
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On a Chronic effect does absolute of glycolytic system enzymes increase, decrease or remain the same?
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Increase
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On a Chronic effect does absolute CP, Creatine Phosphate increase, decrease or remain the same?
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Increase
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On a Chronic effect does absolute levels of ATP increase, decrease or remain the same?
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Increase
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What is the Chronic effect Lactate Production, or increase during exercise?
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Decrease
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What is the Chronic effect Cross sectional area of type I Muscle fibers?
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Increase
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What is the Chronic effect Cross sectional area of type IIa Muscle fibers?
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Increase
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What is the Chronic effect Cross sectional area of type IIb Muscle fibers?
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Increase
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What is the Chronic effect fat mass?
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Increase
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What is the Chronic effect metabolic rate?
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Increase
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What is the Chronic effect on Motor unit firing rate?
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Increase
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What is the Chronic effect on Co-Contraction?
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Decrease
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What is the best result in this situation: Carson notices she can jump farther after adding explosive leg presses to her resistance training program although she still has problems opening the peanut butter container in the morning?
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Specificity
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The process of aging is not for the weak at heart! Which term best describes the progress in muscle mass after 30 years of age?
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Sarcopenia
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Which term best describes the decrease in performance based on improper increases in volume and improper rest intervals?
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Overtraining
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Althea and Dan are chosen to work on a special project in school. They devote everyday to this project then to celebrate they went to the gym only to find that a normal resistance results lower in reps.. what is this?
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Detraining
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The phantom Chair to get great gains and strength
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Specificity
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Micheal want to become a professional bowlers. Kimberley visits the bowling alley to evaluate Micheal and describes his workout.. this is an example of?
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Specificity
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Courtney decides to embark on a fitness program to increase muscular strength. In order to get stronger, she must do more exercises than her body is accustomed to. this is an example of?
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Overload
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When Victoria trains her clients, she periodically increases the resistance used for proportionate to her clients training status. This is an example of?
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Progression
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Which of the following are resistance program design variable?
a)initial consultation b)frequency c)variation d)all of the above are TRUE e)None of the above are TRUE |
All of the above are TRUE
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Which of the following are NOT resistance training program design variables?
a)progression b)choice c)overload d)all of the above are programs design variables e)None of the above are programs design variables |
Overload
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Jacob has been working out 3 times a week for 4 months. What is the training status?
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intermediate
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Megan is familiar-with and includes the following in her workout: Kettle Bell,Plyometrics, resistance bands,free weights and self body weight What is the training status?
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Advanced
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George has lifted once or twice a week for the past 5 weeks. He is interested in increasing his workload and would like to be more specific with his workouts. What is the training status?
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Beginner
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Christin's schedule involves 7 training sessions per week What is the training status?
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Advanced
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Tara's weekly schedule involves 2 training sessions per week. She has a basic working know primary core and assistance exercises. What is the training status?
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Intermediate
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Tom can be found in the gym 3 to 4 days per week. What is the training status?
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Advanced
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Tyler wants to "tone up" for the summer bathing suit season what is the resistance goal?
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Hypertrophy
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Amanda wants to use resistance training to reduce the chance of injury what is the resistance training goal?
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Muscular Endurance
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Candace wants to be the first female player to dunk a basketball during an intramural game. what is the resistance training goal?
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Muscular Strength
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Whitni uses loads less than 60% of 1RMand completes 15 reps for each exercise.what is the resistance training goal?
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Muscular Endurance
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Dustin has been training for 6 months. When performing core exercises he lifts ~90% of his 1-RM and typically completes 4 to 5 reps for his core exercises. what is the resistance training goal?
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Muscular Strength
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Andrew lifts ~ 70% of his 1-RM for most core exercises which keep him in the 6-12 rep range. what is the resistance training goal?
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Hypertrophy
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After warming up,Collin completes 2 sets of each exercise with 30 seconds of rest between each set. what is the resistance training goal?
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Muscular Endurance
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Cooper normally performs 5 sets of his core exercises with 2 minutes of rest between each set what is the resistance training goal?
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Muscular Strength
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Carson performs 4 sets of core and assistance exercises with 60 seconds of rest between each set what is the resistance training goal?
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Hypertrophy
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During Sullivan's workout plan he performs the following exercises in order with minimal rest periods; Bench Press, Incline Flies and push ups this is an example of?
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Compound Set
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Annette perform a set of pull-ups followed by a set of push ups with no rest in between each set.... this is an example of?
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Super set
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Barney does 3 sets of Lat pull downs followed by 2 sets of bicep curls... this is an example of?
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Core then Assistance
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Carter performs 3 sets of flat bench presses then executes 3 sets of Lat Pull-Downs....this is an example of?
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Alternate Push and Pull
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Daniel performs 3 sets of Leg Presses followed by 2 sets of leg extensions and 2 sets leg press and rests 45 seconds between each set and exercise....this is an example of?
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Core then Assistance
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Earl nears the end of his work out and does 10 pull ups followed immediately by 10 Lat-Pull Downs and 10 seated row....this is an example of?
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Compound Set
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Francis performs 2 sets of incline bench press (chest) followed by 2 sets of upright seated row (lats and bicep. Then She performs 2 sets on the Pec Deck (chest) and finally hits 2 sets of single over rows (Lats and Biceps)....this is an example of?
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Alternate Push and Pull
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After a thorough warm-up, Gorge performs 3 sets of weighted squat thrusts followed by Lat raises. He rests 45 seconds in between sets and exercises... this is an example of?
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Core then Assistance
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Hydie won 10 personal training sessions in a silent auction at the College of Charleston. She's nervous because she hasn't worked in over a year.... you will use the.....?
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% body weight
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India just accepted a scholarship to play golf at the college. She's been training since her season started. Her Sports Performance coach just sent her an email with a proposed workout program full of recommended reps for each exercise but no recommended resistance amounts luckily she had a list saved of all the listed exercises recently...you will use the.....?
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Repetition Max
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After 1 year of training at moderate to high intensities, Jenny wants to up her training strength. Specificity, she has a goal of winning the campus recreational services strong competition. Her new trainer wants to devote a session to determine the proper resistance baseline assessment for her core exercises: bench press, back squats, and lat pull downs ...you will use the.....?
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1-RM testing
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Katharina has worked out 6 months on her own and now wants to hire a trainer to help with her fitness goals. Leonardo, her new trainer has given her a complimentary session prior to workout he wants to discuss her new goals and test to determine baseline values and to assign resistance load for some core and assistance load....you will use the.....?
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Estimate 1-RM testing
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Manny is switching his resistance training program from hypertrophy to strength. He use the same exercises and knows how many reps can complete for any given weight....you will use the.....?
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Estimate 1-RM testing
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Naomi and 3 friends have just finished a general fitness assessment, the presidential fitness challenge, and have hired Otis, a personal trainer, to conduct group sessions. Otis sent Naomi a message letting her know that they were set for their first workout. The exercise and resistance been calculated for all 4 clients....you will use the.....?
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% Body weight
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Pele is training for strength. he completes 3 sets of flat bench press using a weight that can be good for reps for each set. After flat bench he performs triceps extensions using a weight that allows for max reps... is the best practice?
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Sound- No worries
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Quincy is a solid 4.5 tennis player ( a 4.5 is a solid, competitive player.) Now that he's older and is more concerned with injury prevention, he starts his workout with lateral dumbbells then proceeds to incline bench press... is the best practice?
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Sound- No worries
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Riley wants to add some variation to her workout so she decides to have a light and heavy days. On her heavy day she can bench press 100 pounds 6 times. After some calculations, she decides on her light day she needs to lift 80 pounds as many times as possible... The best practice is?
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Flawed- Incorrect
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Santana decides to add variation to his resistance- training program by increasing the rest periods after each set. He performs his first set of reverse-hack squats similar to leg press, his second set is 80% of his 1-RM followed by a set at 85% of 1-RM.. The best practice is?
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Sound- no worries
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Timothy is training for hypertrophy and has decided to add variation to his program by having a heavy and light day. On his heavy day there is a wait at the incline bench press station so he performed triceps extensions 8-RM. After his last set he finds an opening at the incline bench press proceeds with his normal "heavy day" resistance load. The best practice is?
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Flawed- incorrect
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Utley does the following exercises in order 2 days a week: incline bench, alternate curls, dumbbell shoulder press, Lat pull downs, leg extensions, squats, leg curls, crunches. She is a beginner and used proper resistance and rest intervals. His goal is muscular endurance.
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Flawed-Incorrect
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