Deck 16: Resistance Exercise Prescription

Question 1

Single-joint exercises typically have the same impact on performance as multi-joint training exercises.

Answer 1

False

Question 2

When training using upper body exercises, one should perform large muscle group exercises (e.g. bench press) before small muscle group exercises (e.g. arm extension).

Answer 2

True

Question 3

Short rest intervals are associated with lower force production during subsequent sets.

Answer 3

True

Question 4

Greater strength gains are seen when athletes use only concentric muscle actions during resistance training.

Question 5

The athlete's training status (i.e. novice vs. experienced) influences the prescription of exercise load.

Question 6

What is a measure or estimate of the total work performed that is strongly related to total energy expenditure?

A) training volume
B) training intensity
C) training density
D) volume load

Question 7

When training the lower body during a resistance exercise session, which of the following exercises should be performed first?

A) leg extension
B) calf raises
C) leg curls
D) front squats

Question 8

Which of the following is associated with the greatest post-exercise growth hormone concentrations?

A) large muscle group exercises and short rest intervals
B) small muscle group exercises and long rest intervals
C) large muscle group exercise and long rest intervals
D) small muscle group exercises and short rest intervals

Question 9

Ballistic exercises are commonly used for power training because:

A) more weight is used
B) the weight is accelerated throughout the range of motion
C) the range of motion increases
D) more weight is used, the weight is accelerated throughout the range of motion, and the range of motion increases

Question 10

Specificity deals with:

A) the degree to which training can be quantified
B) the quality of training
C) the degree of metabolic and mechanical similarity between exercises
D) the quantity of training

Question 11

Training for which of the following requires the greatest resistance?

A) strength
B) hypertrophy
C) power
D) endurance

Question 12

Periodization is:

A) a method of linear volume training
B) a method of variation training
C) a method of linear intensity training
D) a logical method of varying volume of intensity over time

Question 13

When training for muscular endurance, approximately how long should inter-set rest periods be?

A) long (3-5 minute)
B) moderate (2-3 minutes)
C) short (1-2 minutes)
D) inter-set rest periods do not affect muscular endurance

Question 14

Which of the following would be considered an assistance exercise?

A) arm curl
B) deadlift
C) power clean
D) bench Press

Question 15

Strength gains are influenced by:

A) repetition velocity
B) rest period length
C) number of sets per exercise
D) repetition velocity, rest period length, and number of sets per exercise

Question 16

The highest power output achieved in an exercise is a function of:

A) the load lifted
B) the relative intensity of the exercise
C) the trained state and level of athlete
D) the load lifted, the relative intensity of the exercise, and the trained state and level of athlete

Question 17

Exercise intensity is related to:

A) the average rate at which a training session proceeds
B) the power output of an exercise
C) the average load lifted per exercise in a training session
D) the percentage of maximum used in an exercise

Question 18

Heavy- and light-day training refer to aspects of the:

A) macrocycle
B) mesocycle
C) microcycle
D) annual training plan

Question 19

Which factor affects training intensity?

A) frequency of training sessions
B) average load used per training session
C) the rate at which training proceeds
D) all of the above

Question 20

An athlete who performs two sessions a day, five days a week has a training frequency of:

A) 5 days a week
B) 10 sessions a week
C) 2 sessions a day
D) None of the above

Question 21

The deadlift is an example of a _____-joint exercise.

Question 22

As the load increases, the maximal number of repetitions that can be performed ________.

Question 23

Training ________ equals sets (number) x repetitions (number) x resistance (weight).

Question 24

_____________ involves providing an appropriate stimulus for attaining a desired level of physical, physiological, or performance adaptation.

Question 25

__________ exercises occur when the distal end of the moving segment is in contact with a fixed surface.

Question 26

You have been asked to design a resistance training program for an experienced weight lifter who is training for maximal strength. How many sets per exercise would you recommend (single or multiple) and justify your response.

Question 27

You have been asked to design a resistance training program for an experienced weight lifter who is training for maximal power. Briefly explain the importance of repetition velocity in power development.

Question 28

Explain the concept of the APRE progression strategy.

Question 29

How can the goals of training best be met?

Question 30

Briefly describe the differences between strength training and muscular endurance training with respect to training intensity (load), number of repetitions per set, and inter-set rest periods.