Mastering Training Principles

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Which component of power is a more innate quality that changes little with training?

Speed (correct)

Circulatory adaptations

Strength

Muscular endurance

What is the formula for calculating power?

Force minus time

Force times distance (correct)

Force divided by time

Force plus distance

Which of the following is the correct equation for power?

$power = force \div distance \div time$

$power = force \times distance \div time$ (correct)

$power = force \div distance \times time$

$power = force \times distance \times time$

What is the definition of strength?

The maximal force that a muscle or muscle group can generate Signup and view all the answers

What is the 1-repetition maximum (1RM)?

The weight that can be lifted only once Signup and view all the answers

Which of the following best defines maximal aerobic power?

The highest oxygen uptake that an individual can obtain during sustained dynamic exercise using large muscle groups Signup and view all the answers

Which of the following tests is commonly used to estimate maximal anaerobic power?

Wingate anaerobic test Signup and view all the answers

Which principle states that training adaptations are highly specific to the type of activity being performed and to the volume and intensity of the exercise?

Principle of Specificity Signup and view all the answers

According to the American College of Sports Medicine's recommendations for resistance training programs, what is the loading for advanced individuals aiming for muscle hypertrophy?

80%-100% 1RM Signup and view all the answers

Which of the following is NOT a primary goal of resistance training programs according to the American College of Sports Medicine?

Increased local muscular endurance Signup and view all the answers

According to the principle of progressive overload, what must be done for the training stimulus to remain effective in producing further improvements?

Increase the stress placed on the body gradually Signup and view all the answers

Which rest period is recommended between heavy loads for novice and intermediate lifters?

2 to 3 min Signup and view all the answers

What is the recommended increase in load when an individual can perform the current workload at or above the desired number of repetitions for two consecutive training sessions?

5% to 10% Signup and view all the answers

What type of exercises should advanced lifters emphasize?

Free weights Signup and view all the answers

Which types of contractions can be used in resistance training?

Both static and dynamic contractions Signup and view all the answers

Which types of resistance training can be performed?

All of the above Signup and view all the answers

What is the goal of resistance training for muscle hypertrophy or development of muscular power?

Increase strength Signup and view all the answers

What is the same for strength development, muscle hypertrophy, and development of muscular power?

Rest periods Signup and view all the answers

According to the principle of specificity, exercise adaptations are specific to the mode, intensity, and duration of training. Which of the following is an example of specificity in training?

A weightlifter focusing on strength training Signup and view all the answers

According to the principle of reversibility, what happens if training is decreased or stopped?

Physiological adaptations are reversed Signup and view all the answers

Which of the following is necessary for continued improvement according to the principle of progressive overload?

Increasing the demands on the body Signup and view all the answers

This principal states that exercise adaptations are specific to the mode, intensity, and duration of training, and the training program must stress the physiological systems that are critical for optimal performance in a given sport in order to achieve specific training adaptations and goals.

Principle of Specificity Signup and view all the answers

Systematically increasing the demands on the body is necessary for continued improvement is the principal of.

Principle of Progressive Overload Signup and view all the answers

Also called the principle of periodization, first proposed in the 1960s, thie pricipal has become very popular in the area of resistance training.

Principle of Variation Signup and view all the answers