CHAPTER 7: designing a resistance training program

Question 1

def: is a systematic program of exercise for the development of the muscular system

Answer 1

resistance training

Question 2

outcomes for resistance training (4)

Answer 2

improved or maintained:

Muscular endurance

Muscular strength

Muscular hypertrophy

Muscular power

Question 3

advantages of building bone mass (3)

Answer 3

Increase in bone density & bone strength.

Counteracts loss of bone mineral.

Decreases the risk of falls with age.

Question 4

health benefits of resistance training (5)

Answer 4

Increase in size & strength of ligaments & tendons.

Lowers BP in hypertensive individuals.

Increase in fat-free mass.

Decreases fat mass & relative body fat.

May prevent the development of low back syndrome

Question 5

a single muscle cell can be classified according to (5)

Answer 5

Colour
Speed of contraction
Strength
Fatigue resistance
Energy source.

Question 6

muscle fiber is composed of ______

Answer 6

myofibrils (protein structures)

Question 7

colours of muscle fiber types

Answer 7

Slow-Twitch Fibres (Type I): red
Intermediate Fibres (Type IIA): red/white
Fast-Twitch Fibres (Type IIX): white

Question 8

contraction speed of muscle fiber types

Answer 8

Slow-Twitch Fibres (Type I): slow
Intermediate Fibres (Type IIA): moderately fast
Fast-Twitch Fibres (Type IIX): very fast

Question 9

strength of muscle fiber types

Answer 9

Slow-Twitch Fibres (Type I): low
Intermediate Fibres (Type IIA): medium
Fast-Twitch Fibres (Type IIX): high

Question 10

fatigue resistance of muscle fiber types

Answer 10

Slow-Twitch Fibres (Type I): high
Intermediate Fibres (Type IIA): fairly high
Fast-Twitch Fibres (Type IIX): low

Question 11

principal energy source of muscle fiber types

Answer 11

Slow-Twitch Fibres (Type I): aerobic
Intermediate Fibres (Type IIA): aerobic/ anaerobic
Fast-Twitch Fibres (Type IIX): anaerobic

Question 12

muscles contain

Answer 12

a mix of slow-twitch & fast-twitch fiber (the type of fiber that acts is dependent on the type of work required)

Question 13

used in endurance activities

Answer 13

slow-twitch muscle fibers

Question 14

used in strength & power activities

Answer 14

fast-twitch muscle fibers

Question 15

skeletal muscle components smaller to larger

Answer 15

myofibril, muscle fiber (cell), fascicle (bundle), muscle

Question 16

resistance training increases muscle strength by:

Answer 16

hypertrophy of the muscle fibers

muscle learning

Question 17

resistance training adaptations first 2 to 8 weeks

Answer 17

Rapid increase in strength due to neural adaptations.

No difference in rate of progression between males & females

Question 18

resistance training adaptations 8 to 10 weeks

Answer 18

Muscle hypertrophy contributes more than neural adaptation to strength gains, but hypertrophy eventually levels off.

Greater hypertrophy [cross-sectional area (CSA)] in males due to testosterone.

Question 19

resistance training adaptations greater than 6 months

Answer 19

Continues to increase strength without hypertrophy.

Believed that a secondary phase of neural adaptation is most likely responsible for strength gains occurring between 6 & 12 mo of training.

Hypertrophy may be limited to no more than 12 mo.

Question 20

Is a descriptive term which is defined as an increase in the size of a cell or tissue (making larger muscle fibers)

Answer 20

hypertrophy

Question 21

resistance training results in the hypertrophy of skeletal muscle by increasing:

Answer 21

Muscle fiber size:
increase in myofibril size,
increase in myofibril number

Amount of connective tissue around :
the muscle,
each bundle of muscle fibers,
each muscle fiber

Cell content of enzymes & energy storage:
particularly ATP & glycogen.

Question 22

TF: preferred increases the size of slow-twitch fiber, which are the most responsive to a strength stimulus

Answer 22

F: size of fast-twitch fiber

Question 23

TF: resistance training increases the number of muscle fibers

Answer 23

F: it doesn’t increase the number of muscle fibers

Question 24

improves the body’s ability to activate & recruit motor units even before muscle size increases

Answer 24

muscle learning increases strength

Question 25

motor unit is (2)

Answer 25

makes up the functional unit of movement is made up of a nerve cell called an alpha motor neuron connected to a number of muscle fibers

Question 26

what does the body do to exert force

Answer 26

the body recruits one or more motor units to contract

Question 27

what does the number of muscle fibers in a motor unit vary from

Answer 27

2 to hundreds

Question 28

some motor units contain up to ___ or more muscle fibers

Answer 28

1000

Question 29

When an alpha motor neuron calls on its muscle fibers to contract, all the fibers contract to their ____ capacity

Answer 29

maximum

Question 30

the number of motor units recruited depends on the ____ of strength or force required

Answer 30

amount

Question 31

the amount of force developed by a muscle depends on the (4)

Answer 31

number of motor units recruited motor unit type that is recruited motor unit firing frequency order of recruitment (size principle)

Question 32

TF: greater the number of motor units (MUs) recruited the greater the production of force

Answer 32

true

Question 33

TF: Slow-twitch MUs produce more force than fast-twitch MUs

Answer 33

false, less force

Question 34

TF: Fast-twitch MUs > slow-twitch MUs

Answer 34

true

Question 35

TF: In general, slow-twitch MUs are recruited after fast-twitch MUs for most dynamic movements.

Answer 35

false, before

Question 36

def: prime mover or target muscle. contracting muscle that initiates movement. opposes the action of another muscle, it’s antagonist, which relaxes at the same time.

Answer 36

agonist

Question 37

def: a muscle that opposes or resists the action of an agonist.

Answer 37

antagonist

Question 38

def: a muscle cooperating with another to produce a movement neither alone can produce or a muscle(s) that assists the prime mover.

Answer 38

synergist

Question 39

def: muscles that prevent unwanted movement

Answer 39

stabilizers

Question 40

- target: bicep brachii - antagonist: tricep brachii - synergists: brachialis, brachioradialis - stabilizers: Deltoid Anterior Trapezius (Upper & Middle) Levator Scapulae Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres minor, Subscapularis) Wrist flexors (Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus, Flexor Pollicis) Abdominals

Answer 40

bicep curl

Question 41

types of resistance training

Answer 41

Isometric Resistance Training: static. Dynamic Resistance Training: concentric & eccentric. Isokinetic Resistance Training: same speed or velocity.

Question 42

isometric resistance training (advantages, major disadvantage, widely used in rehabilitation programs, contraindications)

Answer 42

Advantages Can be performed anywhere. Can be performed at any time. Uses little or no equipment. Major Disadvantage Strength gains are specific to the joint angle. Widely used in rehabilitation programs To counteract strength loss & muscle atrophy. Contraindications Coronary-prone individuals. Hypertensive individuals.

Question 43

isometric resistance training (variation in intrathoracic pressure, venous return to the heart, work of the heart, blood pressure)

Answer 43

increase intrathoracic pressure diminition in venous return to the heart increase work of the heart increase in blood pressure

Question 44

relative hemodynamic responses to dynamic exertion

Answer 44

``` Cardiac Output: ++++ Heart Rate: ++ Stroke Volume:++ Peripheral Resistance: - Systolic Blood Pressure: +++ Diastolic Blood Pressure: 0 or - Mean Arterial Blood Pressure: 0 or + Left Ventricular Work: volume load ```

Question 45

relative hemodynamic responses to isometric exertion

Answer 45

``` Cardiac Output: + Heart Rate: + Stroke Volume: 0 Peripheral Resistance: +++ Systolic Blood Pressure: ++++ Diastolic Blood Pressure: ++++ Mean Arterial Blood Pressure: ++++ Left Ventricular Work: pressure load ```

Question 46

designing an isometric strength training program

Answer 46

intensity: 100% MVIC duration: 5 s /contraction repetitions: 5-10 frequency (days/week): 5 program length (wk): >/ 4

Question 47

designing an isometric endurance training program

Answer 47

intensity: /< 60% MVIC duration: until fatigued repetitions: 1/ session frequency (days/week): 5 program length (wk): >/ 4

Question 48

exercises for these muscle groups: Shoulder & elbow flexors with no equipment required

Answer 48

chest push and shoulder pull

Question 49

exercises for these muscle groups: elbow extensors with a towel or rope used

Answer 49

tricep extension, arm curls

Question 50

exercises for these muscle groups: wrist & finger flexors with a tennis ball

Answer 50

ball squeeze

Question 51

exercises for these muscle groups: hip & knee extensors with a rope and a door way

Answer 51

leg & thigh extensions (rope) and leg press (doorway)

Question 52

exercises for these muscle groups: knee flexors with a dresser or a desk

Answer 52

leg curl

Question 53

exercises for these muscle groups: hip adductors or abductors with a chair

Answer 53

knee squeeze or pull

Question 54

exercises for these muscle groups: abdominals with no equipment

Answer 54

pelvic tilt

Question 55

exercises for these muscle groups: hip extensors & abductors with no equipment

Answer 55

gluteal squeeze

Question 56

steps for developing a resistance exercise training program (7)

Answer 56

1. Identify the primary goal of the program. 2. Determine the type of resistance training program: -Based on the client’s goal, time commitment, & access to equipment. -Static, dynamic, or isokinetic resistance training program. 3. Identify muscle weaknesses based on the fitness assessment data. 4. Select resistance exercises. 5. Order the resistance exercises according to the client’s resistance training status. 6. Determine the appropriate starting loads, sets, & repetitions for each exercise based on the client’s goal. 7. Set guidelines for progressively overloading each muscle group.

Question 57

muscle contractions and equipment needed for dynamic resistance training

Answer 57

concentric and eccentric free weights (barbells & dumbbells), constant-resistance exercise machines, variable-resistance exercise machines

Question 58

dynamic resistance training prescription variables

Answer 58

Frequency: days/week. Intensity: % 1-RM, RM, OMNI-resistance exercise RPE scale, BORG RPE scales (0 to 10, 6 to 20). Time: # exercises, # sets, # repetitions, inter-set rest periods, tempo of repetitions, and set structure. Type: specific exercises; equipment (body weight, free weights, constant-resistance exercise machines, variable-resistance exercise machines, fluid-resistance exercise machines). Exercise order: M-J before S-J; LM before SM. (M-J = multi-joint, S-J = single joint, LM = large muscle, SM = small muscle)

Question 59

dynamic resistance training prescription variables

Answer 59

% 1-RM: The percentage of an individual’s one-repetition maximum. RM: The maximum weight of a resistance exercise that can be lifted for a given number of repetitions. Repetition: The single execution of a resistance exercise Set: The number of consecutive repetitions (reps) performed for a resistance exercise. Volume: The sum of the reps performed during each training session multiplied by the resistance (load) used. VOLUME = LOAD x SETS x REPS. Exercise order: The sequence in which resistance exercises are executed. Set structure: The structure of the sets (Straight sets, Supersets, Compound sets, Tri-sets, Pyramids, Circuit).

Question 60

general guidelines for dynamic resistance exercise training

Answer 60

Exercise all of the major muscle groups: Include at least 8 to 10 exercises in your program. Use the proper lifting technique during the performance of each resistance exercise. Perform resistance exercises through the full ROM. Perform resistance exercises in a stabilized body position. Protect your back by maintaining control of your spine & avoiding dangerous positions. Inhale during the eccentric phase of a resistance exercise or when moving the weight into position for the active phase of a lift. Exhale during the concentric phase of a resistance exercise or when exerting the greatest force. Do not hold your breath while performing resistance exercises, unless necessary. Perform multiple joint exercises before single joint exercises. Exercise larger muscle groups before exercising smaller muscle groups. Your RT program should promote muscle balance & symmetry. Rest between sets if you perform more than 1 set of each resistance exercise. Allow muscles to rest 48 to 72 hours between RT workouts. Free weight resistance exercises should be spotted properly. Always warm up before training & cool down after training. Perform static stretching exercises after your workout to maintain or increase ROM, and to prevent muscle tightness.

Question 61

frequency for resistance training ACSM for novice individuals

Answer 61

should resistance train each major muscle group at least 2 nonconsecutive days per week.

Question 62

frequency for resistance training ACSM for experienced individuals

Answer 62

Frequency is secondary to training volume. | Therefore, individuals can select a frequency based on their weekly training volume.

Question 63

intensity for resistance training ACSM for improved muscular fitness

Answer 63

Novices: 60%-70% of the 1-repetition maximum (1-RM).

Question 64

intensity for resistance training ACSM for improved muscle strength

Answer 64

Loads > 60% 1-RM. Novices: 40%-85% 1-RM. Experienced: 80%-100% 1-RM.

Question 65

intensity for resistance training ACSM for improved muscle power

Answer 65

Upper body exercises: 30%-60% 1-RM. | Lower body exercises: 0%-60% 1-RM.

Question 66

time for resistance training ACSM for improved muscular fitness

Answer 66

novices: at least 1 set, 8-12 reps

Question 67

time for resistance training ACSM for improved muscle power

Answer 67

Novices: at least 1 set, 8-12 reps; maximal strength gains = 8-12 reps at 60% 1-RM. Experienced: multiple sets, 1-12 reps; maximal strength gains = 1-6 reps at 80% 1-RM

Question 68

time for resistance training ACSM for improved muscular power

Answer 68

1 to 3 sets, 3-6 reps.

Question 69

rest intervals for ACSM resistance training

Answer 69

1-2 minutes or > 2 minutes between each set of repetitions

Question 70

type for ACSM resistance training

Answer 70

Resistance (minimum 8 to 10) exercises involving each major muscle group. Different types of equipment and body weight exercises can be used to perform resistance exercise. For all adults, multi-joint (MJ) exercises affecting more than 1 muscle group & targeting agonist & antagonist muscle groups. Single-joint (SJ) exercises targeting major muscle groups may also be included in a resistance training program, typically after performing MJ exercises for a particular muscle group.

Question 71

CSEP (2021) Guidelines for Resistance Training of Healthy Adults Frequency

Answer 71

Each major muscle group should be trained on 2 to 3 nonconsecutive days/wk.

Question 72

CSEP (2021) Guidelines for Resistance Training of Healthy Adults intensity

Answer 72

Most Individuals: 60% to 80% 1-RM Experienced Exercisers: ≥ 80% 1-RM To Improve Muscular Endurance: < 50% 1-RM Deconditioned or Frail Individuals: 40% to 50% 1-RM

Question 73

CSEP (2021) Guidelines for Resistance Training of Healthy Adults Time

Answer 73

Sets & Repetitions Most Individuals: 2 to 4 sets; typically 8-12 reps/set or the number of reps needed to induce muscle fatigue. Hypertrophy: multiple sets; typically 8-12 reps/set or the number of reps needed to induce muscle fatigue. Improve Muscular Endurance: 1-2 sets; 15-25 reps/set Deconditioned or Frail Individuals: 1 set; 10 to 20 reps Rest Intervals Between Sets Muscle Strength (General Health & Fitness Program): 2-3 minutes Muscular Hypertrophy: 30-90 seconds Muscular Endurance: 15-60 seconds

Question 74

CSEP (2021) Guidelines for Resistance Training of Healthy Adults Type

Answer 74

Resistance (minimum 8 to 10) exercises involving each major muscle group. A variety of exercise equipment and/or body weight can be used to perform resistance exercise. Same as ACSM (2022).

Question 75

give an example of a CSEP (2021) typical resistance training prescription

Answer 75

Frequency:2-3 days / wk (if full-body) Moderate weight:50-70% 1-RM (~12 RM) Sets:1-2 Moderate repetitions: 8-12 Moderate rest b/w sets:2-3 min Number of exercises:8-10

Question 76

Typical Resistance Training Variables for Novice-Intermediate Levels of Training Experience (Frequency)

Answer 76

Strength: 2-3x /  FB or HB split Hypertrophy: 3-6x / HB to 1-3 MG split Endurance: 2-3x / FB or HB split

Question 77

Typical Resistance Training Variables for Novice-Intermediate Levels of Training Experience (intensity)

Answer 77

Strength: 80-100% Hypertrophy: 70-85% Endurance: 50-75%

Question 78

Typical Resistance Training Variables for Novice-Intermediate Levels of Training Experience (repetitions)

Answer 78

Strength: 1-8 Hypertrophy: 6-12 Endurance: >12-15, 15-25

Question 79

Typical Resistance Training Variables for Novice-Intermediate Levels of Training Experience (rest)

Answer 79

Strength: 2-3 min Hypertrophy: 1-2 min Endurance: 0-1 min

Question 80

Typical Resistance Training Variables for Novice-Intermediate Levels of Training Experience (sets)

Answer 80

Strength: 3-6 Hypertrophy: 2-5 Endurance: 2-3

Question 81

Typical Resistance Training Variables for Novice-Intermediate Levels of Training Experience (tempo: speed)

Answer 81

strength: Slow, controlled Hypertrophy: Slow-moderate    Endurance: Slow: < 10-15 reps, Moderate-fast: >15 reps

Question 82

Typical Resistance Training Variables for Novice-Intermediate Levels of Training Experience (time)

Answer 82

Strength: <10 sec Hypertrophy: 10-30 sec Endurance: 30-60+ seconds

Question 83

Typical Resistance Training Variables for Novice-Intermediate Levels of Training Experience (method of progression)

Answer 83

Strength: load Hypertrophy: reps than load Endurance: reps or sets

Question 84

Rest Between Each Muscle Group Workout according to ACSM and CSEP

Answer 84

48 to 72 hours

Question 85

training frequency according to ACSM and CSEP

Answer 85

2 to 3 nonconsecutive days/wk | Major muscle groups should be trained at least twice a week to maximize muscle growth (Schoenfeld et al., 2016).

Question 86

Routines according to ACSM and CSEP

Answer 86

``` Whole-Body Routine (Full-Body Routine) 2 days: Monday & Thursday. 3 days: Monday, Wednesday, & Friday. Split Routine 3 days: Wk 1 = 2 days UB + 1 day LB & Wk 2 = 1 day UB + 2 days LB 4 days: 2 days UB & 2 days LB ```

Question 87

recommended frequency for different groups

Answer 87

Untrained individuals (Strength training): 3 days/wk ``` Healthy populations (ACSM, 2022): 2 days/wk nonconsecutive ``` Trained recreational &    competitive athletes: 2 days/wk for each muscle group Advanced lifters: 4-6 sessions/wk Split routines

Question 88

Mean Optimal Intensity for Developing Strength

Answer 88

Ranges between 60% and 100% 1-RM. | Allows most individuals to perform 1 to 12 repetitions (1-RM to 12-RM)

Question 89

Optimal Intensity for Developing Strength

Answer 89

is dictated by the client’s resistance training experience. Novice lifters: 60% to 70% 1-RM Intermediate lifters: 70% to 80% 1-RM Advanced lifters: 80% to 100% 1-RM

Question 90

Optimal training intensity for strength gains

Answer 90

Resistance Training: Untrained < 1 yr, Trained > 1 yr, Competitive Athletes (College & Pro) -- Average % 1-RM: Untrained 60 Trained 80 Competitive Athletes (College & Pro) 85

Question 91

Description of Effort Intensity Classification according to CSEP-PATH (2021) Resistance (% 1 RM)

Answer 91

``` Very Light Effort < 30 Light Effort 30 - 49 Moderate Effort 50 - 69 Hard Effort 70 - 84 Very Hard Effort 85 - 99 Maximal Effort 100 ```

Question 92

Average Number of Repetitions & % 1-RM Values (Baechle et al., 2000.)

Answer 92

``` 1 rep = 100 % 1-RM 2 = 95 3 = 93 4 = 90 5 = 87 6 = 85 7 = 83 8 = 80 9 = 77 10 = 75 12 = 70 14 = 65 15-20 = 60 ```

Question 93

how to calculate predicted 1- RM

Answer 93

Divide the weight lifted by the % 1-RM

Question 94

Set recommendations for optimizing strength development

Answer 94

Untrained lifters* 4 Trained lifters* 4 Collegiate athletes** 8 Pro athletes** 8

Question 95

Training volume can be increased by increasing the (4)

Answer 95

number of exercises performed for each session, load of each resistance exercise, number of reps performed for each set, and/or number of sets performed for each exercise

Question 96

Alteration of training volume (3)

Answer 96

Number of exercises/session Number of reps/set Number of sets/exercise

Question 97

A well-rounded resistance training program should include at least __ exercise for each of the body’s major muscle groups Perform multi-joint exercises (larger muscles) ___ single-joint exercises (smaller muscles).

Answer 97

1 | before

Question 98

How to promote muscle balance & symmetry

Answer 98

Opposing muscle groups (agonists / antagonists) Contralateral muscle groups (right side / left side) Upper and lower body muscle groups

Question 99

A lower intensity requires ___ rest between sets. A higher intensity requires ___ rest between sets.

Answer 99

shorter longer

Question 100

how would you describe pyramiding

Answer 100

is a light-to-heavy system. client performs as many as 6 sets/exercise. appropriate for experienced weightlifters only due to the large volume of work

Question 101

how would you describe pre-exhaustion system

Answer 101

fatigue the smaller muscles. | perform SJ exercises before MJ exercises

Question 102

how would you describe Prescription of 2 or More Exercises for a Specific Muscle Group

Answer 102

alternate muscle groups so that the muscle can rest & recover between exercises.

Question 103

definition of periodization and main objectives

Answer 103

is the systematic variation of intensity & volume of resistance training To maximize the response of the neuromuscular system by systematically changing the training or exercise stimulus. To minimize overtraining & injury by planning rest & recovery.

Question 104

Variation of the training stimulus may be achieved by changing >/ 1 of what program variables

Answer 104

training volume, intensity, muscle contraction, frequency

Question 105

types of Periodization Models

Answer 105

Classic Linear Periodization Model Reverse Linear Periodization Model Undulating Periodization Model

Question 106

Classic Linear Periodization Model

Answer 106

Macrocycle: 9 - 12 months Mesocycle: 3 - 4 months Microcycle: 1 - 4 weeks

Question 107

circuit resistance training is a method of dynamic resistance training designed to increase

Answer 107

strength, muscular endurance & cardiorespiratory endurance

Question 108

see p. 77

Answer 108

see p.77

Question 109

widely promoted in fitness settings to improve functional capacity (activities of daily living & occupational tasks) & sport skills performance of healthy individuals

Answer 109

core stability training

Question 110

core stability training is the ability to maintain the ideal alignment of the:

Answer 110

neck, spine, scapulae, & pelvis while performing an exercise or a sport skill.

Question 111

core stability training Develops ____ more than strength or power

Answer 111

muscular endurance

Question 112

eccentric training allows training with ___ forces and velocities

Answer 112

higher

Question 113

eccentric training has the potential to improve

Answer 113

strength, hypertrophy, performance, & aid in tendon & muscle injury rehabilitation.

Question 114

Specialized eccentric training devices

Answer 114

Eccentron – simulates downhill walking or running. Isokinetic devices – apply an eccentric force. Weight machines – decrease load during concentric phase & increase load during eccentric phase. Eccentric cycle ergometers

Question 115

Functional training is a system of exercise progressions for specific muscle groups that uses a __ step approach developed by Yoke & Kennedy (2004)

Answer 115

6

Question 116

Difficulty level (strength) & skill level (balance & coordination) of specific exercises are rated

Answer 116

``` 1 = represents least difficult exercises 6 = represents most difficult exercises ```

Question 117

Functional exercise progressions develop the strength & function of all muscle groups

Answer 117

not just core muscles

Question 118

functional training has been widely used in physical rehabilitation programs to improve:

Answer 118

Joint stability Neuromuscular control Flexibility Muscular fitness (strength & endurance)

Question 119

Functional training typically includes 4 types of exercise:

Answer 119

Spinal stabilization exercises Proprioception & balance exercises Resistance exercises Flexibility exercises

Question 120

extreme conditioning program is also known as

Answer 120

high-intensity functional training

Question 121

extreme conditioning programs place an emphasis on

Answer 121

multi-joint exercises, functional movements, body resistance, & variety to target multiple joint angles.

Question 122

isokinetic resistance training combines the advantages of

Answer 122

dynamic (full ROM) & static (max force exerted) exercise.

Question 123

TF: isokinetic resistance training involves dynamic concentric (shortening) muscle actions of a muscle group against an accommodating resistance that matches the force produced by the muscle group throughout the entire ROM.

Answer 123

true

Question 124

what can make the movement speed constant

Answer 124

isokinetic dynamometer

Question 125

isokinetic resistance training can be used to increase

Answer 125

muscular strength, muscular power, & muscular endurance

Question 126

major advantage and disadvantage for isokinetic resistance training

Answer 126

Major Advantage Little or no muscle soreness because muscles do not contract eccentrically. Disadvantage Not the best choice if the goal is to increase muscle size. Eccentric muscle action performed at a fast velocity is the most effective method for muscle hypertrophy.

Question 127

Guidelines for Designing Isokinetic Resistance Training Programs for strength

Answer 127

``` Intensity: MC Reps: 2-15 Sets: 3 Speed: 24-180 Frequency: 3-5 Program Length: >/6 ```

Question 128

Guidelines for Designing Isokinetic Resistance Training Programs for endurance

Answer 128

``` Intensity: MC Reps: until fatigued Sets: 1 Speed: >/ 180 Frequency: 3-5 Program Length: >/6 ```