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