exercise principles, periodization, program safety

Question 1

for a desired adaptation to occur in the body, stress must be appropriately and specifically applied

Answer 1

specificity

Question 2

a training stress that challenges a physiological system above the level to which it is accustomed

Answer 2

overload

Question 3

stress applied must continually be perceived as new for any physiological system to adjust

Answer 3

progression

Question 4

proper application of the principle of overload helps the client

Answer 4

surpass or avoid training plateaus

Question 5

an example of the principle of specificity is t use a contrast set if your goal is _____ or a superset of the same muscle group if your goal is _____

Answer 5

improve strength, power
hypertrophy

Question 6

principle of overload can be applied by manipulating various training components such as

Answer 6

intensity, duration and volume, frequency, rest intervals, exercises performed

Question 7

proper application of the principle of progression maintains _____ and optimizes _____

Answer 7

client safety
goal attainment

Question 8

the magnitude of progressions employed in a training program will be influenced by several factors, including

Answer 8

training tenure (experience)
current physical condition
genetic potential
nutrition and recovery

Question 9

initial improvement in physical fitness level but lack of new overload causes

Answer 9

little change

Question 10

continued improvement in physical fitness level due to

Answer 10

progressive overload

Question 11

represents the concept that the body adapts more efficiently when adaptations are strategically built upon each other

Answer 11

periodization

Question 12

periodization reflects a logical method of organizing training into

Answer 12

sequential phases and cyclical time periods

Question 13

periodization allows adaptation residuals to be strategically built upon each other for

Answer 13

maximal gains overtime

Question 14

desired adaptive responses associated with training are referred to as

Answer 14

super compensation

Question 15

the super compensation curve reflects

Answer 15

a period of time when work capacity/performance is acutely elevated

Question 16

3 phases of super compensation curve

Answer 16

fatigue and recovery
super-compensation
return to pre-load level

Question 17

longevity of common residual training effects:
aerobic endurance effects

Answer 17

30 +/- days

Question 18

longevity of common residual training effects:
maximal strength effects

Answer 18

30 +/- days

Question 19

longevity of common residual training effects:
anaerobic endurance effects

Answer 19

18 +/- 4 days

Question 20

longevity of common residual training effects:
strength endurance effects

Answer 20

15 +/- 5 days

Question 21

longevity of common residual training effects:
maximal speed effects

Answer 21

5 +/- 3 days

Question 22

one of the professionals most important jobs is to

Answer 22

make sure all participants remain safe when engaged in supervised physical fitness

Question 23

failure to follow proper protocols can be considered

Answer 23

professional negligence

Question 24

applying volume and intensity appropriately for a client just starting a resistance training program is key to

Answer 24

limiting injury and maximizing adherence

Question 25

with a beginner, intensities should start of _____ and repetition ranges are often _____

Answer 25

moderate 10-15 range

Question 26

factors to consider for creating a safe training environment

Answer 26

clients acute condition (hydration, mental distraction, illness, hypoglycemia, excess fatigue, postural adjustments) environment temp and humidity clear work space equipment condition proper supervision

Question 27

dehydration increases the risk for

Answer 27

heat cramps, heat exhaustion, heat stroke

Question 28

heat exhaustion symptoms

Answer 28

faint/dizzy headache profuse sweating irritability weak, rapid pulse shallow breathing pale, cool, clammy skin nausea, vomiting muscle cramps

Question 29

heat exhaustion treatment

Answer 29

lie down in cool shaded or air-conditioned area drink water use caution when standing, apply cold compresses

Question 30

heat stroke symptoms

Answer 30

absence of sweating pulsating headache red, hot, dry skin high body temp: >103 nausea, vomiting strong, rapid pulse confusion convulsions may lose consciousness

Question 31

heat stroke treatment

Answer 31

dial 911 take action to cool, cold area, wrap in wet towel, sponge with cool water

Question 32

Which exercise principle dictates that training stresses must challenge a system over the level it is accustomed to for adaptations to occur? a. Specificity b. Overload c. Progression d. Acuity

Answer 32

b

Question 33

Which of the following adaptations has the shortest longevity? a. Maximal speed b. Aerobic endurance c. Anaerobic endurance d. Maximal strength

Answer 33

a

Question 34

____reflects a logical method of organizing training into sequential phases and cyclical time periods to allow for residual adaptation responses to staircase progressively.

Answer 34

periodization

Question 35

True or False? Desired adaptive responses associated with training are referred to as supercompensation.

Answer 35

true

Question 36

True or False? Maximal strength gains usually only last about 7-10 days following supercompensation

Answer 36

false

Question 37

Identify at least three potential factors that can dictate the magnitude of progressions used in a training program.

Answer 37

a. training tenure b. current physical condition c. genetic potential d. nutrition e. recovery

Question 38

Identify at least three training components that can be manipulated to ensure the principle of overload is appropriately applied within a program.

Answer 38

a. intensity b. duration c. volume d. frequency e. rest intervals f. exercises performed

Question 39

Identify at least three factors to consider when creating a safe training environment.

Answer 39

a. the client’s acute condition b. environmental temperature and humidity c. establishing a clear work space d. ensure equipment is operating correctly e. proper supervision and spotting