sports performance- ch 13 Qs

If the primary goal of a resistance training program is to enhance local muscular endurance, which of the following would best represent the ideal rest time between sets?

30 to 60 sec

What is the training age of a 40-yr-old male who has been resistance training since he was 35-yr-old?

5 yr

In terms of percentage of 1RM, which of the following is consistent with a resistance training range of 8 to 12 repetitions?

60% to 80%

Which of the following is NOT true regarding repetition zones?

A repetition range of 3 to 6 is most beneficial for fat loss.

Which of the following is NOT true regarding resistance training for children?

Children do not benefit from resistance training because of inadequate levels of circulating androgens. Resistance training is harmful to the immature skeletons of children.

Which of the following is NOT true regarding resistance training in those with heart disease?

Patients with a history of cardiac disease should use the Valsalva maneuver during resistance training to keep BP values up while exercising.

Which of the following is NOT one of the ACSM resistance training guidelines for adults?

Resistance train 4 or 5 days/week.

Which of the following is NOT true regarding dynamic constant external resistance training?

Tension exerted by a muscle involved in this type of training is constant as the muscle shortens through its range of motion (ROM).

Which of the following is NOT true regarding isometric training?

The muscle length increases as the muscle eccentrically contracts.

Which of the following is NOT true regarding multijoint exercises?

They should always be performed after single-joint exercises.

Which of the following is NOT true regarding isokinetic training?

This type of training controls resistance to muscle movement.

Which of the following is NOT true regarding plyometrics?

This type of training emphasizes endurance over power.

benefits/downfalls of training with machines

benefits: ease of use, easy to control weights downfalls: bad use for functional movement b/c any movement will allow weights to go in direction that it is set; expensive, no sense of muscle coordination

benefits/downfalls of training with balls and cords

benefits: easy to access, cheap downfalls: muscle isolation could be hard to achieve

benefits/downfalls of training with free weights

benefits: easy to travel with, relatively cheap downfalls: can't control it as well, allows room for improper technique

benefits/downfalls of training with body weight

benefits: no cost at all downfalls: no progression w/ weight, stays constant

A dumbbell lunge is an example of which of the following?

dynamic constant external resistance training

principle of progression

manipulating program variables to continually increase training stimulus over time

A phase of resistance training that lasts about 1 wk would best be described as a

microcycle

in terms of regularity, do you FULLY agree with the terms "use it or loose it"

no b/c you may lose some strength but not all of it *think about how recovery can sometimes improve outcome

The leg extension is an example of what type of exercise?

open chain

What principle of resistance training denotes the concept of systematically manipulating program variables to optimize training adaptations over time?

progression

What principle of resistance training states that prolonged inactivity will result in a loss of muscular strength?

regularity

What principle of resistance training best represents the idea that training-induced adaptations are consistent with the design of a resistance training program?

specificity

Which term refers to the maximum force a muscle or muscle group can generate at a specified velocity?

strength

what should progression be based upon?

training experience and personal goals

when designing a program, explain how training goals are considered

*ask them what they want to gain from training - short and long term goals -realistic and attainable

when designing a program, explain how fitness level is considered

*test and gain baselines for athletes - beginners vs. experienced

when designing a program, explain how health status is considered

- past history (medical): systemic issues, prior MS injuries - past training history: exposure and type of training programs, personal goals

Use of the Valsalva maneuver during resistance training will likely result in which of the following?

- reduction in venous return to the heart - increase in systolic blood pressure (SBP)

explain the SAID principle in regards to the definition (what it stands for) and what specific aspects are targeted?

-SAID: specific adaptations to imposed demands - in regards to resistance training: muscle actions, velocity of movement, exercise ROM, muscle groups, energy systems, intensity and volume in training

what are things that are manipulated in utilizing the overload principle?

1. exercise intensity 2. total repetitions 3. repetition speed 4. rest periods 5. type of exercise 6. training volume

the 4 training principles

1. progression 2. regularity 3. overload 4. specificity

When designing a resistance training program for people with heart disease, a rating of perceived exertion of _____ on a scale of 6 to 20 may be used to guide effort.

11 to 14

The general ACSM guideline is to resistance train each major muscle group

2 or 3 days per wk

If an individual performs 3 sets of 8 repetitions with 100 lb (45 kg) on the bench press, what is the training volume?

2,400 lb (1,089 kg)

Regarding repetition velocity, which of the following is NOT true?

Lifting lighter loads at intentionally slow velocities results in optimal strength development.