Chapter 14 Integrate Program Design Flashcards
1
Q
\_\_\_\_\_ simply means creating a purposeful system or plan to achieve a specific goal. A. Program design B. Goniometric assessment C. Reactive training D. Exercise imagery
A
A
2
Q
\_\_\_\_\_ are the most fundamental components of designing a training program that determine the amount of stress placed on the body and what adaptations the body will incur. A. Power adaptations B. Acute variables C. Motor units D. Formed elements
A
B
3
Q
The \_\_\_\_\_ states that the body will particularly adapt to the demands placed on it. A. principle of overload B. principle of specificity C. principle of individualism D. principle of progression
A
B
4
Q
One complete movement of a particular exercise is known as \_\_\_\_\_. A. a set B. a repetition C. tempo D. intensity
A
B
5
Q
In a training program, the number of repetitions performed in a given set is dependent on the \_\_\_\_\_. A. training volume of the program B. rest interval of the program C. intensity of an exercise D. repetition tempo of an exercise
A
C
6
Q
Identify a true statement about a set in a training program.
A. It is a group of chosen exercises for program design.
B. It is the complete program design of a group of exercises.
C. It is the speed of a set of movements.
D. It is a group of consecutive repetitions.
A
D
7
Q
Identify the relationship between sets, repetitions, and intensity in the context of training programs.
A. An individual performs more sets when performing lower repetitions at a lower intensity.
B. An individual performs fewer sets when performing higher repetitions at a lower intensity.
C. An individual performs more sets when performing higher repetitions at a higher intensity.
D. An individual performs fewer sets when performing lower repetitions at a higher intensity.
A
B
8
Q
\_\_\_\_\_ is an individual’s level of effort compared with their maximal effort. A. Training intensity B. Repetition tempo C. Stabilization endurance D. Maximal strength
A
A
9
Q
In the context of training programs, repetition tempo refers to:
A. the number of training sessions that are repeated during a given period.
B. the time taken to recuperate between sets or repetitions.
C. the repeated timeframe from the start of a workout to the finish of a workout.
D. the speed with which each repetition is performed.
A
D
10
Q
In the context of selecting an appropriate speed of movement during training, muscular endurance and stabilization is best developed with a(n): A. slow repetition tempo. B. moderate repetition tempo. C. controlled fast or explosive tempo. D. uncontrolled fast or explosive tempo.
A
A
11
Q
Power adaptations are best achieved with a:
A. slow repetition tempo.
B. moderate repetition tempo.
C. fast or explosive tempo that can be controlled.
D. slow or explosive tempo that is uncontrollable.
A
C
12
Q
The \_\_\_\_\_ is the time taken to recuperate between sets or exercises and has a dramatic effect on the outcome of the training program. A. training frequency B. rest interval C. training duration D. repetition tempo
A
B
13
Q
Which of the following is true of the effects of a rest interval on an individual?
A. The shorter the rest interval, the better the performance.
B. The longer the rest interval, the better the performance.
C. The shorter the rest interval, the lesser the energy available for the next set.
D. The longer the rest interval, the lesser the energy available for the next set.
A
C
14
Q
Identify a potential effect of long rest periods between sets or exercises. A. Decreased stabilization B. Increased body temperature C. Increased force of production D. Decreased neuromuscular activity
A
D
15
Q
In the context of training programs, training volume is:
A. the amount of physical training performed within a specified period.
B. the number of training sessions performed during a specified period.
C. the length of time spent in one phase of training.
D. the level of effort of an individual compared with their maximal effort.
A
A
16
Q
The number of training sessions performed during a specified period is called \_\_\_\_\_. A. training volume B. training duration C. training frequency D. training intensity
A
C
17
Q
High-volume training with low intensity produces an: A. increased rate of force production. B. increased metabolic rate. C. increased motor unit recruitment. D. increased motor unit synchronization.
A
B
18
Q
Low-volume training with high intensity produces an:
A. increased rate of force production.
B. increased blood lipid serum profile.
C. increased metabolic rate.
D. increased muscle cross-sectional area.
A
A
19
Q
The timeframe of a workout or the length of time spent in one phase of training is called \_\_\_\_\_. A. repetition tempo B. training duration C. training frequency D. rest interval
A
B
20
Q
The \_\_\_\_\_ for a workout is a function of the number of repetitions, number of sets, number of exercises, and the length of the rest intervals. A. training volume B. training intensity C. training frequency D. training duration
A
D
21
Q
In the context of muscle actions, raising a dumbbell up against the direction of resistance is a(n) \_\_\_\_\_. A. concentric action B. isometric action C. auxotonic action D. eccentric action
A
A
22
Q
While performing a squat, lowering the body towards the ground is considered a(n) \_\_\_\_\_ of the muscle. A. concentric action B. isometric action C. auxotonic action D. eccentric action
A
D
23
Q
\_\_\_\_\_ can be used as a means to count the time the muscles are under tension during a training program. A. Speed B. Repetitions C. Modes D. Frequency
A
B
24
Q
During a training program, muscular endurance and stabilization adaptations are best developed with: A. a rest interval of 0–90 seconds. B. a rest interval of 0–180 seconds. C. a rest interval of 1–2 minutes. D. a rest interval of 3–5 minutes.
A
A
25
```
Maximal strength adaptations during a training program are best achieved with:
A. a rest period of 0–90 seconds.
B. a rest period of 0–60 seconds.
C. a rest period of 1–2 minutes.
D. a rest period of 3–5 minutes.
```
D
26
```
Power adaptations during a training period usually require:
A. a rest period of 0–90 seconds.
B. a rest period of 0–60 seconds.
C. a rest period of 1–2 minutes.
D. a rest period of 3–5 minutes.
```
D
27
```
During a training program, the _____ determines to what extent the energy resources are replenished before the next set.
A. rest interval between sets
B. type of training plan
C. training volume of a set
D. type of muscle action
```
A
28
```
The exercises used in Phases 2 to 4 of the Optimum Performance Training (OPT) model are termed _____.
A. power level exercises
B. strength level exercises
C. endurance exercises
D. stabilization exercises
```
B
29
```
Which of the following is a single-joint exercise that focuses on isolating one major muscle group or joint?
A. Squats
B. Step-ups
C. Calf raises
D. Chest presses
```
C
30
```
Which of the following is a multijoint exercise that involves the use of two or three joints?
A. Biceps curls
B. Triceps pushdowns
C. Calf raises
D. Lunges
```
D
31
```
Which of the following is a total body exercise involving multiple joint movements?
A. Barbell clean
B. Chest presses
C. Squats
D. Lunges
```
A
32
Which of the following sets of exercises is best suited for stabilization level training?
A. Total body; uncontrolled stable
B. Total body; multijoint; explosive
C. Total body; single joint
D. Total body; multijoint or single joint; controlled unstable
D
33
Which of the following set of exercises should be selected for power level training?
A. Total body; multijoint or single joint
B. Total body; multijoint; explosive
C. Total body; single joint; controlled stable
D. Total body; multijoint or single joint; controlled unstable
B
34
```
Identify an example of a stabilization exercise.
A. Squat jump
B. Barbell clean
C. Single-leg cable rows
D. Two-arm push press
```
C
35
```
An example of a strength exercise is a:
A. chest press.
B. shoulder press.
C. squat jump.
D. tuck jump.
```
B
36
```
Which of the following is a power exercise used to develop optimal power?
A. Single-leg cable rows
B. Squat/leg press
C. Bench press
D. Medicine ball chest pass
```
D
37
```
_____ is a systematic approach to program design that uses the general adaptation syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury.
A. Periodization
B. Expiration
C. Exercise imagery
D. Goniometric assessment
```
A
38
Identify a true statement about a training plan.
A. It consists of a client’s short-term goals and objectives rather than the long-term plans.
B. It helps determine the training duration rather than the forms of training to be used.
C. It is the specific outline created by a fitness professional to meet a client’s goals.
D. It is designed collectively for a group of individuals with similar health conditions.
C
39
Jake, a health and fitness professional, gives his client Joanne a blueprint that specifically shows how the Optimum Performance Training (OPT) model training program will progress for a year to meet her fitness goal. The training plan Jake prepares for Joanne covers a _____.
A
40
```
Which training plan details the specific days of each workout, showing a client exactly what phase of the Optimum Performance Training (OPT) model will be required each day of a week as well as when a reassessment will occur?
A. A weekly plan
B. An annual plan
C. A daily plan
D. A monthly plan
```
A
41
```
A mesocycle consists of a(n):
A. weekly training plan.
B. monthly training plan.
C. daily training plan.
D. annual training plan.
```
b
42
```
According to the Optimum Performance Training (OPT) model, which of the following corresponds to the first phase of training?
A. Power training
B. Maximal strength training
C. Stabilization endurance training
D. Hypertrophy training
```
c
43
```
Power training is done in which phase of the Optimum Performance Training (OPT) model?
A. Phase 1
B. Phase 4
C. Phase 5
D. Phase 2
```
c
44
Stabilization endurance training in the Optimum Performance Training (OPT) model focuses on:
A. decreasing the rate of force production.
B. decreasing the frequency of motor unit recruitment.
C. increasing the load-bearing capacity of muscles.
D. increasing neuromuscular efficiency of the core musculature.
D
45
```
According to the Optimum Performance Training (OPT) model, the focus of the strength period of a training is to:
A. increase motor unit recruitment.
B. decrease metabolic demand.
C. decrease the volume of training.
D. increase the amount of fat loss.
```
a
46
The maximal strength training phase of the Optimum Performance Training (OPT) model focuses on:
A. decreasing the rate of force production.
B. reducing the recruitment of more motor units.
C. increasing the load placed on the tissues of the body.
D. improving the muscle size and muscle growth.
c
47
```
_____ of the Optimum Performance Training (OPT) model is specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size.
A. Maximal strength training
B. Hypertrophy training
C. Stabilization endurance training
D. Power training
```
b
48
The focus of the power training phase of the Optimum Performance Training (OPT) model is to:
A. achieve maximal muscle growth.
B. reduce the recruitment of more motor units.
C. decrease metabolic demand.
D. increase the rate of force production.
d
49
Strength endurance training is carried out by:
A. using superset techniques with high volume for about 4 weeks.
B. using high levels of volume with minimal rest periods for about 4 weeks.
C. increasing the load placed on the tissues of the body for about 4 weeks.
D. focusing on high force and velocity for about 4 weeks.
a
50
```
4. A mesocycle consists of a(n):
A. weekly training plan.
B. monthly training plan.
C. daily training plan.
D. annual training plan.
```
B
51
```
5. Which of the following is a total body exercise involving multiple joint movements?
A. Barbell clean
B. Chest presses
C. Squats
D. Lunges
```
A
52
```
6. During a training program, muscular endurance and stabilization adaptations are best developed with:
A. a rest interval of 0ñ90 seconds.
B. a rest interval of 0ñ180 seconds.
C. a rest interval of 1ñ2 minutes.
D. a rest interval of 3ñ5 minutes.
```
A
53
```
7. Maximal strength adaptations during a training program are best achieved with:
A. a rest period of 0ñ90 seconds.
B. a rest period of 0ñ60 seconds.
C. a rest period of 1ñ2 minutes.
D. a rest period of 3ñ5 minutes.
```
D
54
```
8. Power adaptations during a training period usually require:
A. a rest period of 0ñ90 seconds.
B. a rest period of 0ñ60 seconds.
C. a rest period of 1ñ2 minutes.
D. a rest period of 3ñ5 minutes.
```
D
55
```
9. _____ are the most fundamental components of designing a training program that determine the amount of stress placed on the body and what adaptations the body will incur.
A. Power adaptations
B. Acute variables
C. Motor units
D. Formed elements
```
B
56
```
10. The _____ is the time taken to recuperate between sets or exercises and has a dramatic effect on the outcome of the training program.
A. training frequency
B. rest period
C. training duration
D. repetition tempo
```
B
57
```
1. Single-leg balance is an example of a _____.
A. balance-stabilization exercise
B. balance-modification exercise
C. balance-strength exercise
D. balance-power exercise
```
A
58
```
2. Which of the following is a balance-stabilization exercise?
A. Multiplanar hop with stabilization
B. Single-leg lift and chop
C. Single-leg squat touchdown
D. Multiplanar lunge to balance
```
B
59
```
3. Identify a balance-stabilization exercise that involves lifting one leg directly beside the balance leg while maintaining optimal alignment including level hips and shoulders and holding this position for 5ñ20 seconds.
A. Single-leg balance
B. Multiplanar step-up to balance
C. Multiplanar hop with stabilization
D. Single-leg Romanian deadlift
```
A
60
```
4. Identify a balance-stabilization exercise in which an individual lifts one leg while maintaining the optimal alignment including level hips and shoulders and then lifts a medicine ball in a diagonal pattern until the medicine ball is overhead.
A. Single-leg lunge reach
B. Single-leg hip rotation
C. Single-leg throw and catch
D. Single-leg lift and chop
```
D
61
5. Which of the following statements is true of balance-stabilization exercises?
A. They involve dynamic eccentric and concentric movement of the balance leg, through a full range of motion.
B. They are designed to improve reflexive joint stabilization contractions to increase joint stability.
C. They are designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position.
D. They involve performing rapid joint motions at regular intervals.
B
62
```
6. Which of the following levels of exercises should a personal trainer select for a client who is in phase 1 of the reactive training program?
A. Reactive-stabilization exercises
B. Reactive -strength exercises
C. Reactive -power exercises
D. Reactive -modification exercises
```
A
63
```
7. The timeframe of a workout or the length of time spent in one phase of training is called _____.
A. repetition tempo
B. training duration
C. training frequency
D. rest interval
```
B
64
```
8. The _____ for a workout is a function of the number of repetitions, number of sets, number of exercises, and the length of the rest intervals.
A. training volume
B. training intensity
C. training frequency
D. training duration
```
D
65
```
9. The number of training sessions performed during a specified period is called _____.
A. training volume
B. training duration
C. training frequency
D. training intensity
```
C
66
```
10. The client would traditionally spend _____ weeks during the core-stabilization phase of core training.
A. ten
B. four
C. nine
D. eight
```
B
67
```
1. Identify a strategy used in Maximal Strength Training.
A. Low loads
B. Longer rest periods
C. High repetitions
D. Low volume
```
B
68
```
2._____ involves performing exercises in a superset sequence, a set of two exercises that are performed back-to-back without any rest period in between.
A. Speed Endurance Training
B. Aerobic Endurance Training
C. Strength Endurance Training
D. Anaerobic Endurance Training
```
C
69
```
3. Identify a goal of Strength Endurance Training.
A. To decrease lean body mass
B. To increase fixator strength
C. To decrease joint movement
D. To increase overall work capacity
```
D
70
4. Which of the following is a balance-strength exercise?
A. Single-leg squat touchdown
B. Single-leg throw and catch
C. Single-leg hip internal and external rotation
D. Single-leg lift and chop
A
71
```
5. Identify a balance-strength exercise that requires an individual to lift one leg directly beside the balance leg and then bend from waist to slowly reach hand toward the toes of the balance leg.
A. Single-leg squat touchdown
B. Single-leg Romanian deadlift
C. Single-leg squat
D. Single-leg balance reach
```
B
72
6. Identify a balance-strength exercise that requires an individual to leap forward with toes pointing straight ahead and knee directly over the toes and then pushing off of the front foot through heel onto the back leg and maintain balance on the back leg.
A. Multiplanar single-leg box hop-up with stabilization
B. Multiplanar single-leg box hop-down with stabilization
C. Multiplanar step-up to balance
D. Multiplanar lunge to balance
D
73
```
7. In _____ training, exercises involve more dynamic eccentric and concentric movement through a full range of motion.
A. reactive-acceleration
B. reactive-stabilization
C. reactive-strength
D. reactive-modification
```
C
74
```
8. According to the Optimum Performance Training (OPT) model, the focus of the strength period of a training is to:
A. increase motor unit recruitment.
B. decrease metabolic demand.
C. decrease the volume of training.
D. increase the amount of fat loss.
```
A
75
9. Strength endurance training is carried out by:
A. using superset techniques with high volume for about 4 weeks.
B. using high levels of volume with minimal rest periods for about 4 weeks.
C. increasing the load placed on the tissues of the body for about 4 weeks.
D. focusing on high force and velocity for about 4 weeks.
A
76
10. The maximal strength training phase of the Optimum Performance Training (OPT) model focuses on:
A. decreasing the rate of force production.
B. reducing the recruitment of more motor units.
C. increasing the load placed on the tissues of the body.
D. improving the muscle size and muscle growth.
C
77
```
1. One of the major goals of Power Training is to _____.
A. increase muscle size
B. reduce neutralizer strength
C. increase rate of force production
D. reduce prime mover strength
```
C
78
```
2. Which of the following types of exercises should a personal trainer recommend to a client who is in phase 5 of the OPT model?
A. Balance-stabilization exercise
B. Balance-modification exercise
C. Balance-strength exercise
D. Balance-power exercise
```
D
79
```
3. Multiplanar single-leg box hop-up with stabilization is an example of a _____.
A. balance-strength exercise
B. balance-modification exercise
C. balance-stabilization exercise
D. balance-power exercise
```
D
80
```
4. Identify the exercise level that a personal trainer should select for a client who is in phase 5 of the reactive training program.
A. Reactive-stabilization exercises
B. Reactive -acceleration exercises
C. Reactive -power exercises
D. Reactive -modification exercises
```
C
81
```
5. Power training is done in which phase of the Optimum Performance Training (OPT) model?
A. Phase 1
B. Phase 4
C. Phase 5
D. Phase 2
```
C
82
6. The focus of the power training phase of the Optimum Performance Training (OPT) model is to:
A. achieve maximal muscle growth.
B. reduce the recruitment of more motor units.
C. decrease metabolic demand.
D. increase the rate of force production.
D
83
7. In core-power training (Phase 5), exercises are designed to improve the _____.
A. eccentric strength
B. neuromuscular efficiency of the movement system
C. intervertebral stability
D. rate of force production of the core musculature
D
84
```
8._____ is an example of a core-power exercise.
A. Back extension
B. Marching
C. Reverse crunch
D. Rotation chest pass
```
D
85
9. Which of the following is true of the component of self-myofascial release during the warm-up phase of an exercise training program?
A Time dedicated for each of the exercises for a stabilized level patient is 180 seconds for each muscle.
B. Strength level clients will use self-myofascial release for muscles determined as loose.
C. Power level clients will use self-myofascial release along with dynamic stretching exercises to complete their warm-up.
D. Strength level clients will use self-myofascial release along with active-isolated stretching for inactive muscles during the assessment process before proceeding the cardiorespiratory portion of the warm-up.
C
86
10. Which of the following should be an ideal component of a warm-up period for a power level client?
A. Self-myofascial release for 180 seconds for each muscle
B. Active-isolated stretching for 1 to 2 seconds with 5 to 10 repetitions for each muscle
C. Dynamic stretching involving 10 repetitions of each side
D. Cardiorespiratory exercise for a minimum of 15 minutes
C
