Personal Cert. Ch. 14

Which statement about rhabdomyolysis is INCORRECT?

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

Which of the following is recommended for an intermediate individual that is training for muscular strength?

1-3 sets of 8-12 repetitions using 60-70% of 1RM with rest periods of 2-3 minutes between core lifts

Which of the following is recommended for an intermediate individual that is training for hypertrophy?

1-3 sets of 8-12 repetitions using 70-85% of 1RM with rest periods of 1-2 minutes

Which of the following is recommended for an advanced individual that is training for muscular power?

3-6 sets of 30-60% of 1-RM for upper body exercises and 0-60% of 1RM for lower body exercises performed explosively

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

30-60 seconds

Which of the following is NOT a reason to use periodization?

All of these answers are reasons to use periodization

Which of the following is a correct definition of a superset?

Alternating sets of two different exercises

Why are compound exercises favored over isolation exercises?

Compound exercises target multiple muscle groups, Energy expenditure is higher for compound exercises, Compound exercise often require core engagement for stability

Which of the following is true regarding exercise order?

Compound movements should be performed first

Muscles produce force during which of the following actions?

During an eccentric muscular contraction, During an concentric muscular contraction, During an isometric muscular contraction

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.

Which of the following is an adaptation to resistance training?

Increased capillary density and Increased lactate removal

Which of the following is true regarding resistance training exercises selection?

Isolation exercises should be used to complement compound exercise in a resistance training program The principle of specificity should be applied to exercise selection A training program should be comprised primarily of compound multi-joint exercises

Which of the following is a multijoint exercise?

Lat pull-down

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

Machines promote the use of stabilizer muscles to assist in the exercise.

An individual who is training to increase power should focus on?

Performing movements at high speed.

Which of the following is NOT true regarding gender differences?

Relative muscle mass is similar between men and women

Which of the following is true about the recommendation for resistance training for muscular strength among intermediate individuals?

Resistance training should target each major muscle group 3-4 times per week with 1-3 sets of 8-12 repetitions at 60-70% of 1 RM with approximately 2-3 minutes of rest between sets.

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 a 1-RM test for beginners can be poor.

Which of the following is true about an individual who does a split resistance training routine that targets only half of total muscle groups on each day of training?

They should increase resistance training frequency to 4-6 days per week.

What is functional training?

Training that uses exercises that emulate movements done during activities of daily life.

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

A client whose training focus is to increase strength should?

Use a higher training weight, do fewer repetitions per set and rest more than someone who is interested in generally improving muscular fitness.

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.

Which of the following is NOT an example of a compound exercise?

hamstring curl

In "periodization," the hypertrophy phase consists of _______ volume and _______ rest periods.

high; shorter

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

horizontal.

Which of the following terms refers to an increase in muscle size?

hypertrophy

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

isometric action.

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

large gains initially, with a slower rate of adaptation as he or she approaches genetic limits.

Which of the following is NOT an example of an isolation exercise?

lat pulldown

An individual in a "peaking phase" should include which of the following variables in their program?

low volume and high load longer rest periods

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.

Reverse linear programs are thought to be the most beneficial when which of the following is the primary program outcome?

muscular endurance

Performing equal work in agonist and antagonist muscle groups is essential for avoiding ___________________?

muscular imbalances

Plyometric training is a type of training designed to improve ?

power

As clients progress from beginner to advanced, the Personal Trainer should:

progress from single sets to multiple sets.

An individual in a "strength/power phase" should include which of the following variables in their program?

reduced volume, increased load, periods of rest

Power of the product of?

strength x speed

The goal of plyometric training is to reduce the time from eccentric to concentric contraction, which is also called the?

stretch-shortening cycle

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.

When choosing exercises, the inclusion of which of the following type of exercises ensures proper balance in body development?

unilateral bilateral