Deck 7: Program Design

Question 1

Hypertrophy refers to getting more muscle fibers as a result of training.

Answer 1

False

Question 2

Intensity refers to the quality of work done.

Answer 2

True

Question 3

Maximal strength is the ability to exert force.

Answer 3

True

Question 4

There is no relationship between muscle cross-sectional area and strength.

Question 5

Power is the ability to maintain force over long periods of time.

Question 6

The effectiveness of plyometrics may depend upon training status.

Question 7

Muscles with a larger pennation angle are able to shorten more quickly.

Question 8

Athletes with longer legs relative to their height are potentially able to run faster.

Question 9

According to the chapter, agility training enjoys a wide amount of research support.

Question 10

When possible, strength and conditioning should be linked to the sport practice.

Question 11

Which of the following is not something that governs hypertrophy?

A) Protein synthesis rates
B) RNA content in the muscle fibers
C) Satellite cells
D) Ability of the muscle fibers to split into more fibers.

Question 12

The quantity of work done is the?

A) Volume
B) Intensity
C) Rest
D) Frequency

Question 13

A person training for maximal strength should train with what percentage of 1-RM?

A) 25-50%
B) 50-60%
C) 60-80%
D) 80%+

Question 14

Which of the following is an example of a total body workout?

A) Barbell curls, dumbbell curls, concentration curls
B) Power clean, back squats, bench press, bent-over rows, military press
C) Military press, shrugs, lateral raises
D) Back squats, leg press, Romanian deadlifts, calf raises

Question 15

Which of the following is the phase of the sprint where the athlete is increasing their velocity?

A) Acceleration
B) Maximal velocity
C) Speed endurance
D) Deceleration

Question 16

Which of the following is the phase of the sprint where the athlete is maintaining their velocity?

A) Acceleration
B) Maximal velocity
C) Speed endurance
D) Deceleration

Question 17

Of the following workouts, which follows the chapter's guidelines to train one aspect of sprinting in each training session?

A) 3x3x20 meter sprints
B) 3x20 meter sprints, 3x100 meter sprints
C) 3x40 meter sprints, 10x300 meter sprints
D) 3x20 meter sprints, 3x60 meter sprints with assistance, 3x200 meter sprints

Question 18

Read the following four workouts, which is an example of linking energy systems if each is performed on the same day:

A) Workout one: Speed endurance sprints, Olympic lifts
B) Workout two: Olympic lifts, hypertrophy training, cardio-vascular endurance
C) Workout three: Plyometrics, Olympic lifts, acceleration
D) Workout four: Maximal velocity, cardio-vascular endurance, plyometrics

Question 19

An athlete is a high jumper. With that in mind, which of the following modes of exercise should be prioritized when planning the incorporation of multiple modes of exercise?

A) Hypertrophy training
B) Speed endurance
C) Plyometrics
D) Cardio-vascular training

Question 20

An athlete is a 100 meter sprinter. With that in mind, which of the following modes of exercise should be prioritized when planning the incorporation of multiple modes of exercise?

A) Hypertrophy training
B) Maximal velocity training
C) Cardio-vascular training
D) Swimming

Question 21

Describe the training variable recommendations (sets, repetitions, % of 1-RM) for untrained and trained populations.

Question 22

List four factors that influence strength.

Question 23

Describe contrast training and complex training.

Question 24

List four factors that influence an athlete's ability to run fast.

Question 25

List four factors that influence an athlete's agility.

Question 26

Summarize the chapter's evidence for satellite cells and their role in limiting hypertrophy.

Question 27

List and describe the factors that influence power.

Question 28

List and describe the considerations for power training.

Question 29

List and describe the principles for speed training program design.

Question 30

Summarize the literature presented in the text on the relationship between strength/power and agility.

Question 31

The author takes a controversial position on sets and repetition guidelines related to goals associated with resistance training (for example, training for hypertrophy). According to the author, where do these guidelines come from? How can this knowledge impact how we train our athletes?

Question 32

The author describes that some exercises may be as effective or even more effective than the Olympic lifts with improving an athletes rate of force development and power. Do you agree or disagree with this? Support your views with the research.

Question 33

What are the challenges with applying research on untrained subjects to trained athletes? Why is this important to understand?