Module 3 strength

The recommended repetition range is ____ to improve strength in middle aged and older individuals

10-15 reps

The recommended repetition range is ______ to improve muscular endurance

15-25

To improve strength and power ____ sets are recommended

2-4

A novice lifter should train at what percentage of 1-RM

60-70%

Specific adaptations to imposed demands

Adaptation will be specific to the demands of the exercise

The following are phases of periodization

Anatomical adaptation, hypertrophy, maximum strength, power

progressive overload

As adaption occurs, an increase in stimulus is necessary

benefits of resistance training

Caloric burn Increased metabolic rate Osteoporosis prevention All of the above

According to imeg a good exercise choice for the pectoralis major (chest) would be

Decline dumbbell bench press

It's beneficial to do weighted squats and deadlifts every day?

False

A plank is an example of a ______ contraction

Isometric

When a muscle contraction experiences hypertrophy, it gets

Larger

specificity of training

Only the muscles trained will adapt and change in response to a given exercise

Which of the following is not a benefit of Functional training

Requires a gym membership

When a muscle experiences atrophy, it gets

Smaller

Regarding an eccentric muscle contraction

The length of the muscle lengthens

Regarding a concentric muscle contraction

The length of the muscle shortens

Regarding an isometric muscle contraction

The length of the muscle stays the same

Periodization is the best way to get training results

True

The concept of periodization provides a theoretical training mode that organizes the manipulation of the training variables for a specific period of time

True