Exam 3 Part 1
What is the relative strength score for a 150 pound individual who successfully performs one pull-up with 50 pounds of weight attached to the weight belt they are wearing.
0.33
How long should the client squeeze the handle of a dynamometer during a grip ENDURANCE test using maximal force?
1 minute
Generally, to increase strength for novice, intermediate, and advanced lifters you should prescribe rest intervals of _____________ min for single-joint (SJ) lifts.
1-2
What is the correct choice for the second set for the dynamic resistance training method pyramiding if in the first set, the client lifts a relatively lighter weight for 10 to 12 repetitions of their 12-RM?
12-15 repetitions of their 15-RM
When testing for power on a dynamic isokinetic dynamometer the correct testing velocity is
120° to 300°∙sec-1
To improve muscular endurance, the American College of Sports Medicine (ACSM 2018) recommends selecting a resistance that allows the individual to complete ____________ repetitions per set.
15 to 25
The difference in strength between the right and left sides of the body should be no more than
15%
Generally, to increase strength for intermediate lifters you should prescribe rest intervals of _____________ min for multi-joint (MJ) lifts.
2-3
When training for hypertrophy, the recommended rest period between sets should be
2-3 minutes
According to NSCA recommendations what is the correct rest between attempts of 1-RM?
2-4 minutes
When training for maximal strength and power, the recommended rest period between sets should be
3-5 minutes
Baumgartner developed a modified pull-up that uses an incline board at a _____angle to the floor with a pull-up bar at the top
30°
When testing for strength on a dynamic isokinetic dynamometer the correct testing velocity is
30° to 60°∙sec-1
The muscle balance ratios between the knee extensors (quadriceps) and knee flexors (hamstrings) is respectively?
3:2
The optimal frequency of strength training for untrained individuals is _____________.
3day/week
The optimal frequency of strength training for advanced lifters is _____________.
4-6 training session/week
For the following angles of pull at the knee joint at what angle is muscular force least?
40 degrees
You should prescribe __________ of rest between workouts of the same muscle groups to allow the muscles to recuperate and to prevent injury from overtraining.
48 hours
What is the correct NSCA's recommended repetitions and % of estimated 1-RM for the first warm up set for a 1-RM test? Warm up by completing _________ repetitions of the exercise at __________ of the estimated 1-RM.
5 to 10, 40% to 60%
When performing 1-RM testing, both the NSCA (2016) recommend increases of __________ for upper-body exercise or _______________ for lower-body exercise after each successful 1-RM attempt.
5% to 10%; 10% to 20%
The ACSM recommends an intensity of ____________of 1-RM for developing muscular endurance.
50% or less
When performing the V-sit test the trunk is reclined _______ above the horizontal plane
60°
According to Pollock, Wilmore, and Fox when assessing dynamic muscle endurance the recommended intensity of resistance is
70% of the 1-RM value for each exercise.
Generally, to increase hypertrophy for novice lifters you should prescribe intensities ______________ of 1-RM.
70% to 85%
To optimize the strength gains of collegiate and professional athletes, an average of ________ set(s) per muscle group is recommended.
8
To develop muscle strength and muscle mass, the American College of Sports Medicine (ACSM 2018) recommends selecting a resistance that allows the individual to complete ____________ repetitions per set.
8 to 12
For competitive college and professional athletes what is the optimal training intensity for strength gains?
85%
Which of the following is(are)true about circuit resistance training?
A resistance that fatigues the muscle group in approximately 30 sec are selected for each station
Before measuring a client's strength, muscular endurance, or power, familiarize the individual with the equipment and testing procedures. This recommendation applies to which of the following clients?
All clients should be given time to practice and become familiar with the testing procedures
You can use isokinetic training to increase muscular_____________.
All the choices are correct
Which of the following is TRUE about guidelines and precautions for older adults when resistance training?
Avoid using free weights with older adults.
Which of the following is a correct recommendation for frequency of training for optimal recovery?
Bench press one day followed by pull ups the next day.
Which of the following is the most correct combination of exercises that follows the order of exercises?
Bench press, squats, pull ups, triceps extension, biceps curls, leg curls
The American College of Sports Medicine (ACSM 2018) recommends the ___________ and ______________ for assessing strength of the upper and lower body, respectively.
Bench press; leg press
According to NSCA recommendations all for following exercises should be performed inside a power rack EXCEPT
Bicep curls
Fluctuation in muscular force is due to ________________ as the bond lever is moved, creating a strength curve that is unique for each muscle group.
Both change in muscle length and angle of pull
Practical technological devices you can use in the field to evaluate lifting velocity, muscle force, and power include
Both tendo weightlifting analyzer system and myotest triaxial accelerometer
What type of resistance training would be best for a novice lifter who has limited time and wants to improve muscular strength?
Circuit resistance training
Which of the following is true about core stability training?
Compared with exercise on stable surfaces (e.g., ground-based free weights), exercising on unstable surfaces is thought to enhance the activation of the core and limb muscles but may decrease force, power, velocity, and range of motion during the resistance exercise.
Which of the following types of training reported highest enjoyment and highest plans to continue with the same type of exercise?
CrossFit training
Which of the following is true about dynamic resistance training?
Dynamic resistance training is suitable for developing muscular fitness of men and women of all ages, as well as children.
A braking force that resists gravity or decelerates a rapidly moving body segment best describes what muscle action?
Eccentric
Which is NOT a correct starting position for the grip strength testing procedure?
Elbow flexed 45 degrees
Which is NOT a correct procedure for the dynamometer static leg strength test?
Extending the back and legs, the client slowly exerts as much force as possible
When testing for muscular endurance for the pull-up tests when should you use the modified pull-up or flexed-arm hang tests?
For clients who are unable to perform even one pull-up
Which is the correct procedure for the dynamic resistance training method variations for sets?
For multiple sets, you may choose to have your clients consecutively perform a designated number of sets at a constant intensity for each exercise.
What type of resistance training machine overcomes some of the disadvantages of using resistance exercise machines?
Free-motion machines ******
Which statement is correct regarding 1-RM testing of children?
Have the child perform 6 reps with a light load and 3 reps with heavier load before testing.
Which of the following are tests of muscular power? I: 1-RM squat II: countermovement vertical jump III: standing long jump IV: YMCA leg press
II and III
What is the first step for designing a resistance training program?
Identify the goal of the resistance training program
The general rule for intensity as it relates to repetitions is that as intensity ____________the number of repetitions until failure _______________.
Increases, decreases
In regard to concentric muscular strength as the speed of joint rotation ________, the muscular force ___________.
Increases/decreases
According to the guidelines for designing isometric training which of the following is the correct guidelines for developing strength?
Intensity = 100%, Duration of each isometric contraction = 5 sec
Which of the following statements regarding an isometric strength training program is FALSE?
It is a safe and recommended method of resistance training for individuals with CHD and hypertension.
A major advantage of isokinetic training over traditional forms of training is that
It produces little or no muscle soreness compared to other traditional forms of training.
All of the following are advantages of supersetting EXCEPT
Less fatiguing than normal multiset routines
How does a switch mat or contact mat assess the vertical jump?
Measures the amount of time the client is in the air
What periodization cycle can be broken down into seasons such as off-season
Mesocycle
Which of the following is TRUE about single-set and multiple-set resistance training?
Moderate and high weekly sets were superior to low weekly sets for producing strength increases in novice, intermediate, and advanced lifters.
The rate of performing work defines what type of muscular fitness category?
Muscular Power
Circuit resistance training is a method of dynamic resistance training that produce increases in all of the following EXCEPT
Muscular power
Which of the following statement(s) is(are) true concerning training sessions per week and it's effect on muscular strength and fat-free mass gains?
Muscular strength and fat-free mass gains of elite bodybuilders are similar for four sessions per week compared with six sessions per week.
Which is the correct statement about periodized and non-periodized resistance training methods?
Non-periodized training may be more appropriate for clients just starting a weightlifting program.
Which is a correct procedure for the trunk extensor endurance test?
None of the other choices are correct
Functional training programs typically include all of the following types of exercise EXCEPT:
Olympic lifts to develop muscular power
What can do I use to measure dynamic muscular strength if I don't have access to the previous technologies (force plates, Tendo, and Myotest)?
One-repetition maximum (1-RM)
Which of the following is the correct application of the specificity principle for resistance training for developing the strength of the hip extensors?
Perform barbell squats at a high intensity with low repetitions
Muscular ____________ might actually be more important than muscular ______________ for preventing slip-related falls
Power/strength
According to the power point slides which is the correct procedure to test the vertical jump without specialized equipment.
Put chalk on your fingers, stand next to a wall, jump as high as you can, touch a point as high as possible on the wall, and measure your vertical jump.
Which of the following is correct regarding resistance training with youth?
Reduce the resistance for prepubescent children who cannot perform a minimum of 8 reps.
Which is NOT a correct training variable for isokinetic endurance training?
Speeds of less than 180°
All of the following are correct procedures for 1-RM testing EXCEPT
Start with a weight that is closest to their expected 1-RM
Which statement regarding isometric exercise is correct?
Strength gains are specific to the joint angle used during training.
Which of the following is the correct procedure for the flexed-arm hang test?
The client holds their body weight with the chin over the pull-up bar.
Which of the following is NOT a correct YMCA recommendation for the bench press test for endurance?
The client performs as many repetitions as possible at a set cadence of 60 repetitions per minute.
Which of the following is the proper procedure according to the ACSM for the push-up muscular endurance test?
The client returns to the down position, touching the chin to the mat.
Which of the following is TRUE about fixed-form and free-form exercise machines?
The improvement in overall strength of the free-form training is significantly greater than that of the fixed-form training*****
What is the correct procedure in measuring standing long jump distance?
The jump distance is measured from the starting line to the back of the heel of the foot that landed closest to the starting line.
Which is NOT a correct procedure for the side bridge test?
The test terminated when the hips move from the original starting position
All of the following are potential advantages of eccentric training EXCEPT:
There is lower risk of delayed onset muscle soreness.
All the follow are reasons why the current ACSM guidelines (2018) no longer include the curl-up test as a measure of muscular endurance EXCEPT
Too many injuries occur when doing sit-ups incorrectly
All of the following are variables of periodization EXCEPT
Training duration
Which is the correct training order in a split routine?
Upper body exercise on Monday and Wednesday, and lower body exercises on Tuesday and Friday
Strength for dynamic movements is defined as the maximal force generated in a single contraction at a specified ___________.
Velocity
Which of the following is the correct linear periodization training stimulus?
Weeks 1 through 4, three sets are performed at 12-RM, at 70% 1-RM Weeks 5 through 8, three sets are performed at 10-RM, at 75% 1-RM Weeks 9 through 12, three sets are performed at 8-RM, at 80% 1-RM
According to NSCA recommendations when is a spotter NOT required when the bar is moving over the head?
When doing power exercises
According to ASCM guidelines when should you terminate the push-up test?
When the client is unable to maintain proper push-up technique over two consecutive repetitions.
Weakness in which two muscles may be linked to low back pain and injury? a. Multifidus b. External oblique c. Internal oblique d. Transverse abdominis e. Rectus abdominis
a,d
A major disadvantage of variable-resistance machines is that ___________________
all of the choices are correct
Which of the following is(are) sources of measurement error in muscular fitness testing?
all of the choices are correct
The Sahrmann Core Stability Test consists of a series of movements that
are performed while maintaining lumbopelvic stability in a neutral position
Variable resistance machines
attempt to overcome the sticking point during a lift by using a cam or pulley
According to the textbook, this muscle action is defined as variable tensions caused by changing velocities and joint angles that occur when lifting free weights.
auxotonic
The Senior Fitness Test battery assesses the physical capacity and functional fitness of older adults (60-94 yr), and includes the ________________for upper-body strength and _________________ for lower-body strength.
biceps curl; 30-second chair stand
Which of the following is correct about extreme conditioning programs
consists of high-intensity and high-volume activities with short recovery periods between exercises.
The YMCA bench press test is an example of
dynamic muscular power
According to Rhea and colleagues definition of sets what is the average number of set(s) during each training session that optimizes strength development in untrained and trained lifters?
four sets
Which of the following is NOT a disadvantage of using free weights for testing dynamic muscle strength?
free weights have smaller weights increments to measure strength more accurately
Although either a constant-resistance (auxotonic muscle action) or a variable-resistance exercise mode can be used to assess dynamic (concentric and eccentric) muscle strength and endurance, you will be better served if you use _________________________________.
free weights or constant-resistance exercise machines
The relative ENDURANCE score for the grip endurance test with maximal force ____________________________.
is the final force divided by the inital force times 100
The relative ENDURANCE score for the grip endurance test with SUBMAXIMAL force ______________________________________________.
is the time the selected submaximal force level is maintained
Maximal contraction of a muscle group at a constant velocity throughout the entire range of joint motion defines which muscle action?
isokinetic
The V-sit test can be used to assess
isometric muscular endurance of the trunk flexors
Which of the following is FALSE about kettlebell training and muscular fitness?
kettlebell training produces greater improvements in strength compared with traditional resistance training (weightlifting).
Which of the following is an advantage of using constant-resistance machines for testing dynamic muscle strength?
minimize bad technique
Core stability training done on unstable surfaces places an emphasis on developing _______.
muscular endurance more than muscular strength or power.
When implementing the progression principle you typically progressively overload the muscle groups by first
ncreasing the resistance
All of the following is true about periodization EXCEPT
periodized resistance training programs are not more effective than nonperiodized training plans for increasing 1-RM
All of the following exercises are multi-joint exercises EXCEPT
seated leg extension
When spotting dumbbell exercises, __________________________.
spot at the wrists
Exercising the agonistic and antagonistic muscle groups consecutively without rest is termed a
super set
Which is the correct procedure when performing a compound set?
the client performs two exercises consecutively for the same muscle group, with little or no rest between the exercises.
What is the most commonly used version of the vertical jump when testing lower body power?
the countermovement jump
Which of the following is the best method of increasing strength with isometric exercise?
the exercise needs to be performed at a number of different joint angles.
Increasing intensity while decreasing training volume as the lifter progresses through mesocycles would best describe
the linear periodization model
In auxotonic (concentric and eccentric) dynamic exercise, the greatest resistance that can be used during regular, dynamic exercise is equal to the maximum weight that can be moved at___________________.
the weakest point in the ROM
Which of the following is the correct undulating periodization training stimulus?
three sets of 8-RM on day 1 three sets of 6-RM on day 2 three sets of 4-RM on day 3
To optimize the strength gains of trained recreational lifters and competitive athletes, each muscle group should be exercised _________________.
twice a week
The ACSM (2018) recommends moderate-intensity (RPE 5-6) to vigorous-intensity (RPE 7-8) exercise at least _______________to improve the muscular fitness of older adults; prescribe 1 to 3 sets of ___________ repetitions for _____________ different exercises each workout.
two days/week; 8 to 12; 8 to 10
When compared against a standard fitness program (combined aerobic and resistance training) and conventional resistance training (exercise machines) in women,
vibration training during unloaded static and dynamic exercises produced similar gains in isometric, isokinetic, and dynamic strength over 3 to 4 months
