Chapter 14

When training for muscular hypertrophy, the recommended rest between sets is:

30-60 seconds

True or false? Although periodized resistance training is an option, it has been shown that maintaining a constant training loads yields better results

False

True or false? Resistance training programs ca be easily applied, with minimal or no change from one client to another

False

True or false? Spotting is only necessary for Olympic lifts using higher weights

False

In periodization, the hypertrophy phase consists of __________ volume and ________rest periods

Higher; shorter

The major types of strength curves include all of the following EXCEPT:

Horizontal

If a muscle produces force but there is no change in length of the muscle, the action is termed:

Isometric action

Which statement about rhabdomyolysis is INCORRECT?

It is synonymous with delayed onset muscle soreness and is an indicator of successful training.

According to ACSM, what is the recommended order of exercise?

Larger muscle groups before small muscle groups exercises

Which of the following is a multijoint exercise?

Lat pull down

In periodization, the smallest component in a training cycle, typically dedicated to one type of workout variable is the:

Microcycle

All of the following are general principles of a resistance training program EXCEPT:

Minimal manipulation

What is indicated with the SAID principle?

Specific Adaptations to Imposed Demands

Which of the following is true regarding the use of 1-RM?

The reliability of 1RM test for beginners can be poor

True or false? "Dynamic constant external resistance" is a more accurate term rather than "isotonic" for resistance exercise with an unchanging external resistance including both concentric and eccentric contractions

True

True or false? "prehabilitation" refers to exercises done to prevent initial injury

True

True or false? Multijoint exercises are performed in most sports as well as functional activities of daily living and thus are beneficial exercises for competitive and recreational athletes.

True

When might "capping" be applied?

When small gains that are ultimately unnecessary for success will require a major time commitment

Single set programs:

are effective for maintaining a given level of muscular fitness

All of the following are benefits of free weight exercise compared to machine exercise, EXCEPT:

free weights allow for more independent exercise sessions as the need for a spotter is diminished

In the initial stages of a program, a deconditioned client will likely experience:

large gains initially, with a slower rate of adaptation as they approach genetic limits

All of the following are characteristics of machine-based exercise EXCEPT:

machines promote the use of stabilizer muscles to assist in the exercise

As clients progress from beginner to advanced, the personal trainer should:

progress from single sets to multiple sets

The concept of "transfer specificity" as it relates to resistance training refers to:

the relationship between a resistance training exercise and the sport or activity it is intended to assist

When setting and evaluating goals with the client, a good physiological measurement to assess outcomes is:

tracking blood pressure to notice if there is any improvement from initial testing