Resistance Training Concepts

Question 1

Repetition tempo

Answer 1

The speed at which each repetition is performed

Question 2

General adaptation syndrome (GAS)

Answer 2

Describes the way in which the body responds and adapts to stress.

Question 3

The GAS model outlines three stages of response to stress (Cunanan etal., 2018):

Answer 3

Alarm reaction

Resistance development

Exhaustion

Question 4

Alarm reaction stage

.

Answer 4

The initial reaction to a stressor

Question 5

Delayed-onset muscle soreness (DOMS)

Answer 5

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Question 6

Homeostasis

.

Answer 6

The process by which the human body strives to maintain a relatively stable equilibrium

Question 7

Progressive overload

Answer 7

Increasing the intensity or volume of exercise programs using a systematic and gradual approach.

Question 8

Resistance development

Answer 8

The body increases its functional capacity to adapt to a stressor.

Question 9

Exhaustion

Answer 9

Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.

Question 10

Principle of specificity

Answer 10

A principle stating that the body will adapt to the specific demands that are placed on it; also known as the specific adaptations to imposed demands (SAID) principle.

Question 11

Mechanical specificity

Answer 11

Refers to the weight and movements placed on the body.

Question 12

Neuromuscular specificity

Answer 12

Refers to the speed of contraction and exercise selection

Question 13

Metabolic specificity

Answer 13

Refers to the energy demand placed on the body.

Question 14

Adenosine triphosphate (ATP)

Answer 14

A high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body

Question 15

Which term refers to the way in which the body responds and adapts to stress?

Answer 15

General adaptation syndrome

Question 16

Stabilization

Answer 16

The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.

Question 17

Muscular endurance

Answer 17

The ability to produce and maintain force production for prolonged periods of time.

Question 18

Muscular hypertrophy

Answer 18

The enlargement of skeletal muscle fibers

Question 19

Myofibrils

Answer 19

The contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibri

Question 20

Strength

Answer 20

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Question 21

Motor unit

.

Answer 21

A motor neuron and all of the muscle fibers that it innervates

Question 22

Power

Answer 22

Force × Velocity or Work ÷ Time

Question 23

Rate of force production

Answer 23

Ability of muscles to exert maximal force output in a minimal amount of time.

Question 24

Which term refers to a motor neuron and all the muscle fibers it innervates?

Answer 24

Motor unit

Question 25

Acute variables include the following

Answer 25

Repetitions Sets Training intensity Repetition tempo Rest intervals Training volume Training frequency Training duration Exercise selection Exercise order

Question 26

Acute variables

Answer 26

Important components that specify how each exercise is to be performed; also known as exercise training variables.

Question 27

Repetition

Answer 27

One complete movement of an exercise.

Question 28

Set

Answer 28

A group of consecutive repetitions.

Question 29

Training intensity

Answer 29

An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage.

Question 30

Repetition tempo

Answer 30

The speed at which each repetition is performed.

Question 31

The five components of fitness include the following:

Answer 31

Cardiovascular endurance Muscular strength Muscular endurance Flexibility Body composition

Question 32

Rest interval

Answer 32

The time taken to recuperate between sets.

Question 33

Exercise selection is often influenced by these factors

Answer 33

``` specificity of training, availability of equipment, training history, dedication to training, and time availability. ```

Question 34

Training duration

Answer 34

The amount of time of a training session.

Question 35

Why are acute variables an important part of exercise programming?

Answer 35

They specify how each exercise is to be performed, which can help achieve goals.

Question 36

What is calculated by totaling the number of repetitions performed in a set during a training session, then multiplying it by the resistance used?

Answer 36

Training volume

Question 37

Post-activation potentiation (PAP)

Answer 37

The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.

Question 38

Vertical loading

Answer 38

Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity.

Question 39

Horizontal loading

Answer 39

Performing all sets of an exercise or body part before moving on to the next exercise or body part.

Question 40

What type of resistance training alternates heavy resistance exercise with an explosive power exercise that is biomechanically similar in movement?

Answer 40

Complex training

Question 41

What term refers to the phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle?

Answer 41

Post-activation potentiation

Question 42

Valsalva maneuver

Answer 42

A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.

Question 43

TRUE OR FALSE? The Certified Personal Trainer is encouraged to spot at the client’s elbows instead of the wrists when using dumbbells (e.g., in a dumbbell shoulder press) to provide better support for the lifter.

Answer 43

False

Question 44

Which of the following is a process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability?

Answer 44

Valsalva maneuver

Question 45

Proprioception

Answer 45

The body’s ability to naturally sense its general orientation and relative position of its parts.

Question 46

Bilateral

Answer 46

Relating to two sides of the body.

Question 47

Unilateral

Answer 47

Relating to one side of the body.

Question 48

Which of the following provides greater demands on core stability and proprioception by progressing from bilateral to unilateral movements, using slow repetition tempos and high repetition schemes?

Answer 48

Stabilization-focused exercises

Question 49

TRUE OR FALSE? When performing the “ball squat, curl to press” exercise, the client should lean back into the ball throughout the squatting motion, relying on it for support.

Answer 49

False

Question 50

Which of the following total-body exercises targets many muscles of the posterior chain, including the gluteus maximus and shoulder retractors, such as the posterior deltoids and rhomboids?

Answer 50

Single-leg squat to row

Question 51

Which of the following is a common compensation that occurs when performing a standing cable chest press?

Answer 51

Shoulder shrug

Question 52

TRUE OR FALSE? The use of weight plates under the feet when performing a barbell bench press exercise is never acceptable.

Answer 52

False

Question 53

When performing a ball cobra exercise, which of the following instructions should the Certified Personal Trainer provide to the client?

Answer 53

Externally rotate the arms so the thumbs are pointing up toward the sky

Question 54

When performing rows, how should the client initiate the movement?

Answer 54

Retracting and depressing the shoulder blades

Question 55

TRUE OR FALSE? Performing shoulder external rotation with tubing helps strengthen the subscapularis.

Answer 55

False

Question 56

Which of the following exercises consists of these three parts: a Y, T, then A position (or scaption, shoulder abduction, and cobra)?

Answer 56

Ball combo I

Question 57

When performing a single-leg dumbbell curl, which of the following ensures proper scapular stability, placing more of an emphasis on the bicep’s musculature?

Answer 57

Keeping the scapulae retracted

Question 58

TRUE OR FALSE? To decrease stress on the elbows when performing a standing barbell curl, the client should use a very wide grip.

Answer 58

False

Question 59

TRUE OR FALSE?  Using a rope when performing cable pushdowns may help decrease the risk of elbow pain.

Answer 59

True

Question 60

Which of the following best describes proper hand position when performing a close grip bench press?

Answer 60

Slightly inside shoulder-width apart

Question 61

Which of the following exercises helps strengthen the gastrocnemius, soleus, and plantar flexor muscles?

Answer 61

Calf raise

Question 62

TRUE OR FALSE? When performing the dumbbell squat exercise, the client’s feet should be positioned hip-width apart.

Answer 62

False