Chp 14 and 15 Quiz

Question 1

Which method is most appropriate for Strength Endurance training?
Select one:
a. Focusing on high force and velocity for about 4 weeks
b. Using high levels of volume with minimal rest periods for about 4 weeks
c. Using superset techniques with high volume for about 4 weeks
d. Increasing the load placed on the tissues of the body for about 4 weeks

Answer 1

c. Using superset techniques with high volume for about 4 weeks

Question 2

Which of the following refers to a weekly training program?
Select one:
a. Metacycle
b. Mesocycle
c. Microcycle 
d. Macrocycle

Answer 2

c. Microcycle

Question 3

Which of the following exercises is a bodyweight exercise?
Select one:
a. Lift and chop
b. Biceps curls
c. Sit-ups 
d. The barbell squat

Answer 3

c. Sit-ups

Question 4

A client is performing squats with the goal of achieving maximal strength. Which of the following is an appropriate intensity level?
Select one:
a. 85-100% 
b. 50-70%
c. 75-80%
d. 30-45%

Answer 4

a. 85-100%

Question 5

Which of the following percentages of ATP and PC recovery result from a rest interval of 40 seconds between sets of resistance exercise?
Select one:
a. 0.75 
b. 1
c. 0.5
d. 0.25

Answer 5

a. 0.75

Question 6

A client finishes four weeks of a Phase 4 OPT program. Which of the following adaptations is most likely to occur?
Select one:
a. Increased muscular endurance
b. Increased maximal strength
c. Increased aerobic capacity
d. Increased V02 max

Answer 6

b. Increased maximal strength

Question 7

During a training program, muscular endurance and stabilization adaptations are best developed with which of the following rest intervals?
Select one:
a. 0–90 seconds
b. 0–180 seconds
c. 3–5 minutes
d. 1–2 minutes

Answer 7

a. 0–90 seconds

Question 8

How many sets per exercise should be performed by a client in the resistance portion of the Stabilization Endurance Level of training?
Select one:
a. 0-2
b. 1-3 
c. 2-4
d. 3-5

Answer 8

b. 1-3

Question 9

Low-volume training with high intensity increases which of the following?
Select one:
a. Rate of force production 
b. Muscle cross-sectional area
c. Metabolic rate
d. Blood lipid serum profile

Answer 9

a. Rate of force production

Question 10

Which of the following is the appropriate repetition range for resistance training in the Stabilization Endurance Phase of training?
Select one:
a. 8-12
b. 1-5
c. 12-20 
d. 5-10

Answer 10

c. 12-20

Question 11

Power training is done in which phase of the Optimum Performance Training (OPT) model?
Select one:
a. Phase 1
b. Phase 2
c. Phase 4
d. Phase 5

Answer 11

d. Phase 5

Question 12

Which of the following repetition tempos is best for achieving stabilizaton?
Select one:
a. X/X/X
b. 4/2/1 
c. 2/0/2
d. 1/1/1

Answer 12

b. 4/2/1

Question 13

Which of the following training variables should be low when intensity is high?
Select one:
a. Volume 
b. Tempo
c. Rest
d. Frequency

Answer 13

a. Volume

Question 14

A client has been training three times per week in the Hypertrophy Phase of the OPT model for the last two weeks. He has worked with a repetition range of 8 to 12 repetitions, at an intensity of 80% to 85%, and rested for 20 to 30 seconds in between each exercise. He is no longer improving his strength and has expressed feeling fatigued. Which of the following modifications should be made to minimize the effects of overtraining?
Select one:
a. 15 repetitions, 100% intensity, and rest for 3 minutes in between each exercise
b. 3 repetitions, 95% intensity, and rest for 30 seconds in between each exercise
c. 8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise
d. 5 repetitions, 90% intensity, and rest for 20 seconds in between each exercise

Answer 14

c. 8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise

Question 15

Which of the following is a training plan that involves a week long exercise program based upon the Optimum Performance Training (OPT) model?
Select one:
a. Macrocycle
b. Metacycle
c. Mesocycle
d. Microcycle

Answer 15

d. Microcycle

Question 16

What is the recommended rest period for power adaptations during a training period?
Select one:
a. 0–90 seconds
b. 1–2 minutes
c. 3–5 minutes 
d. 0–60 seconds

Answer 16

c. 3–5 minutes

Question 17

Which of the following involves the number of training sessions performed during a specified period?
Select one:
a. Intensity
b. Duration
c. Frequency 
d. Volume

Answer 17

c. Frequency

Question 18

A client wishes to increase muscular endurance and stabilization. Which of the following acute variables is most appropriate while performing resistance training?
Select one:
a. Three repetitions at 90% of 1RM intensity
b. 12 repetitions at 70% of 1RM intensity
c. 10 repetitions at 40% of 1RM intensity
d. Six repetitions at 80% of 1RM intensity

Answer 18

b. 12 repetitions at 70% of 1RM intensity

Question 19

What is a primary goal of training in the Power Level?
Select one:
a. Increase muscle size
b. Reduce neutralizer strength
c. Reduce prime mover strength
d. Increase rate of force production

Answer 19

d. Increase rate of force production

Question 20

A client receives a training plan that spans an entire year. Which of the following is the correct term for this type of plan?
Select one:
a. Metacycle
b. Macrocycle 
c. Microcycle
d. Mesocycle

Answer 20

b. Macrocycle