Question 1

Which of the following is an example of applying the principle of progression?

Accepted Answer

A)  Having an absolute beginner perform a 1-RM on the power clean during their first session in the weight room. 
B)  Performing the depth jump from an 80cm box during the first plyometric workout of a season. 
C)  Mastering fundamental agility skills before speed up the agility drills and combining the skills. 
D)  Performing sprints with added resistance on the first sprinting session of a season. 
A)  Having an absolute beginner perform a 1-RM on the power clean during their first session in the weight room. 
B)  Performing the depth jump from an 80cm box during the first plyometric workout of a season. 
C)  Mastering fundamental agility skills before speed up the agility drills and combining the skills. 
D)  Performing sprints with added resistance on the first sprinting session of a season. D

Question 2

Apply the principle of specificity to the pull-up exercise in terms of muscles/movements, energy system, and speed of movement.

Accepted Answer

The principle of specificity states that training should be specific to the particular muscles and movements involved in the activity. When applying this principle to the pull-up exercise, it means focusing on the specific muscles and movements used in a pull-up.

In terms of muscles/movements, the pull-up primarily targets the latissimus dorsi, biceps, and upper back muscles. Therefore, to apply the principle of specificity, the training should include exercises that specifically target these muscles and replicate the movement pattern of a pull-up.

In terms of the energy system, the pull-up exercise primarily relies on the anaerobic energy system, which is used for short bursts of intense activity. To train this energy system specifically for pull-ups, incorporating high-intensity interval training and strength training exercises can be beneficial.

In terms of speed of movement, pull-ups are typically performed at a moderate pace to ensure proper form and muscle engagement. Therefore, training for pull-ups should focus on controlled and deliberate movements to mimic the speed and form required for the exercise.

Overall, applying the principle of specificity to the pull-up exercise involves targeting the specific muscles and movements involved, training the relevant energy system, and practicing the appropriate speed of movement to improve performance in pull-ups.

Question 3

Apply the principle of progression to the agility and sprinting drills described in chapter four.

Accepted Answer

The principle of progression can be applied to the agility and sprinting drills described in chapter four by gradually increasing the intensity, duration, or complexity of the drills over time. This can be done by starting with basic agility and sprinting exercises and then gradually adding in more challenging variations, increasing the speed or distance of the sprints, or incorporating new obstacles or movements to improve agility. By progressively increasing the difficulty of the drills, athletes can continue to improve their speed, agility, and overall performance while minimizing the risk of injury. This principle allows for a gradual and sustainable improvement in athletic abilities.

Question 4

Take all the principles covered in this chapter and develop a four-week workout program to improve bench press 1-RM.

Accepted Answer

Week 1:
Day 1: 
- Warm up with 10 minute

Question 5

The author raises concerns about the concept of velocity specificity. Summarize the text. Do you feel that velocity specificity exists? Support your argument and explain the implications to the conditioning of athletes.

Accepted Answer

The text raises concerns about the conce

Question 6

List four ways to apply the overload principle.

Accepted Answer

The overload principle is a fundamental

Question 7

Of the following, which is not a question to consider when analyzing energy system involvement?

Accepted Answer

A)  How long does the event last? 
B)  Of that time, how much is spent in activity? 
C)  What is the work to rest ratio of the sport? 
D)  Is the sport performed on one foot or two? 
A)  How long does the event last? 
B)  Of that time, how much is spent in activity? 
C)  What is the work to rest ratio of the sport? 
D)  Is the sport performed on one foot or two?

Question 8

Of the following, which is an example of specificity of training?

Accepted Answer

A)  Performing floor presses to improve elbow extension during the bench press. 
B)  Performing sit-ups to improve five kilometer run performance. 
C)  Performing the leg press to improve upper body strength. 
D)  Riding the stationary bicycle to increase lower body strength. 
A)  Performing floor presses to improve elbow extension during the bench press. 
B)  Performing sit-ups to improve five kilometer run performance. 
C)  Performing the leg press to improve upper body strength. 
D)  Riding the stationary bicycle to increase lower body strength.

Question 9

Velocity specificity refers to adding resistance to sprinting.

Accepted Answer

A) True 
 B)False

Question 10

The principle of progression states that the body adapts to exercise in the way in which it is exercised.

Accepted Answer

A) True 
 B)False

Question 11

Examine the four workouts below. Each is provided in the order in which the exercises are performed. Which follows the guidelines from the chapter?

Accepted Answer

A)  Good mornings, calf raises, power clean, front squats 
B)  Power clean, front squats, good mornings, calf raises 
C)  Front squats, power cleans, good mornings, calf raises 
D)  Calf raises, good mornings, front squats, power cleans 
A)  Good mornings, calf raises, power clean, front squats 
B)  Power clean, front squats, good mornings, calf raises 
C)  Front squats, power cleans, good mornings, calf raises 
D)  Calf raises, good mornings, front squats, power cleans

Question 12

List the guidelines for how to organize exercises?

Accepted Answer

Organizing exercises, whether for person

Question 13

Exercises requiring speed and power should be performed last in a training session.

Accepted Answer

A) True 
 B)False

Question 14

Isolation exercises should be performed last in a training session.

Accepted Answer

A) True 
 B)False

Question 15

Which of the following exercises comes closest to mimicking the movements and muscle recruitment patterns of the vertical jump?

Accepted Answer

A)  Split squat 
B)  Back squat 
C)  Calf raise 
D)  Bench press 
A)  Split squat 
B)  Back squat 
C)  Calf raise 
D)  Bench press

Question 16

The overload principle states that one must find a way to make exercise more difficult in order for the body to keep adapting.

Accepted Answer

A) True 
 B)False

Question 17

Examine the four workouts below. Each is provided in the order in which the exercises are performed. Which follows the guidelines from the chapter?

Accepted Answer

A)  Triceps extensions, military press, lateral raises, bench press 
B)  Military press, triceps extensions, lateral raises, bench press 
C)  Bench press, military press, lateral raises, triceps extensions 
D)  Lateral raises, military press, triceps extensions, bench press 
A)  Triceps extensions, military press, lateral raises, bench press 
B)  Military press, triceps extensions, lateral raises, bench press 
C)  Bench press, military press, lateral raises, triceps extensions 
D)  Lateral raises, military press, triceps extensions, bench press

Question 18

Which is an example of applying the overload principle?

Accepted Answer

A)  Applying a sport's work to rest ratios to metabolic conditioning. 
B)  Increasing the weight lifted on the power clean by five pounds. 
C)  Performing rotator cuff exercises to prevent shoulder injuries. 
D)  Mastering counter-movement jumps and the back squat before attempting depth jumps. 
A)  Applying a sport's work to rest ratios to metabolic conditioning. 
B)  Increasing the weight lifted on the power clean by five pounds. 
C)  Performing rotator cuff exercises to prevent shoulder injuries. 
D)  Mastering counter-movement jumps and the back squat before attempting depth jumps.

Question 19

Describe the ways to apply the overload principle. Explain the shortcomings with each.

Accepted Answer

The overload principle is a fundamental

Question 20

Taking the following exercises, organize them in a manner that is consistent with the exercise order guidelines from the chapter. Explain why the exercises should be organized in this manner (back squat, counter-movement jump, calf raises, power snatch, crunches).

Accepted Answer

The exercises should be organized in the

Which of the following is an example of applying the principle of progression?

Apply the principle of specificity to the pull-up exercise in terms of muscles/movements, energy system, and speed of movement.

Apply the principle of progression to the agility and sprinting drills described in chapter four.

Take all the principles covered in this chapter and develop a four-week workout program to improve bench press 1-RM.

The author raises concerns about the concept of velocity specificity. Summarize the text. Do you feel that velocity specificity exists? Support your argument and explain the implications to the conditioning of athletes.

List four ways to apply the overload principle.

Of the following, which is not a question to consider when analyzing energy system involvement?

Of the following, which is an example of specificity of training?

Velocity specificity refers to adding resistance to sprinting.

The principle of progression states that the body adapts to exercise in the way in which it is exercised.

Examine the four workouts below. Each is provided in the order in which the exercises are performed. Which follows the guidelines from the chapter?

List the guidelines for how to organize exercises?

Exercises requiring speed and power should be performed last in a training session.

Isolation exercises should be performed last in a training session.

Which of the following exercises comes closest to mimicking the movements and muscle recruitment patterns of the vertical jump?

The overload principle states that one must find a way to make exercise more difficult in order for the body to keep adapting.

Examine the four workouts below. Each is provided in the order in which the exercises are performed. Which follows the guidelines from the chapter?

Which is an example of applying the overload principle?

Describe the ways to apply the overload principle. Explain the shortcomings with each.

Taking the following exercises, organize them in a manner that is consistent with the exercise order guidelines from the chapter. Explain why the exercises should be organized in this manner (back squat, counter-movement jump, calf raises, power snatch, crunches).

Adaptations From Training

Techniques

Assessments

Components of a Training Session

Needs Analysis

Program Design

Periodization of Training

Injuries

Age and Training

Level of Competition and Training

Putting it All Together

Understanding and Adapting Exercise for Individuals with Disabilities

Filters

Exam 5: Principles of Training

Which of the following is an example of applying the principle of progression?

Apply the principle of specificity to the pull-up exercise in terms of muscles/movements, energy system, and speed of movement.

Apply the principle of progression to the agility and sprinting drills described in chapter four.

Take all the principles covered in this chapter and develop a four-week workout program to improve bench press 1-RM.

The author raises concerns about the concept of velocity specificity. Summarize the text. Do you feel that velocity specificity exists? Support your argument and explain the implications to the conditioning of athletes.

List four ways to apply the overload principle.

Of the following, which is not a question to consider when analyzing energy system involvement?

Of the following, which is an example of specificity of training?

Velocity specificity refers to adding resistance to sprinting.

The principle of progression states that the body adapts to exercise in the way in which it is exercised.

Examine the four workouts below. Each is provided in the order in which the exercises are performed. Which follows the guidelines from the chapter?

List the guidelines for how to organize exercises?

Exercises requiring speed and power should be performed last in a training session.

Isolation exercises should be performed last in a training session.

Which of the following exercises comes closest to mimicking the movements and muscle recruitment patterns of the vertical jump?

The overload principle states that one must find a way to make exercise more difficult in order for the body to keep adapting.

Examine the four workouts below. Each is provided in the order in which the exercises are performed. Which follows the guidelines from the chapter?

Which is an example of applying the overload principle?

Describe the ways to apply the overload principle. Explain the shortcomings with each.

Taking the following exercises, organize them in a manner that is consistent with the exercise order guidelines from the chapter. Explain why the exercises should be organized in this manner (back squat, counter-movement jump, calf raises, power snatch, crunches).

Adaptations From Training

Techniques

Assessments

Components of a Training Session

Needs Analysis

Program Design

Periodization of Training

Injuries

Age and Training

Level of Competition and Training

Putting it All Together

Understanding and Adapting Exercise for Individuals with Disabilities

Filters