Podcast
Questions and Answers
How many sets and repetitions are performed during German volume training?
How many sets and repetitions are performed during German volume training?
10 sets of 10 repetitions
What type of resistance training equipment has a fixed range of motion?
What type of resistance training equipment has a fixed range of motion?
Weight machines
What resistance training style is a combination of partial repetitions and isometric holds?
What resistance training style is a combination of partial repetitions and isometric holds?
Functional isometrics
Which advanced training technique is described as completing one set of an exercise until failure before immediately lowering the weight and continuing the set until failure again?
Which advanced training technique is described as completing one set of an exercise until failure before immediately lowering the weight and continuing the set until failure again?
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What type of resistance training scheme requires the completion of two exercises back-to-back followed by a short rest?
What type of resistance training scheme requires the completion of two exercises back-to-back followed by a short rest?
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What type of exercise is ideal for a client who is new to strength training and learning new movement patterns?
What type of exercise is ideal for a client who is new to strength training and learning new movement patterns?
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Which of the following is equipment with a constant resistance?
Which of the following is equipment with a constant resistance?
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During resistance training, what is the recommended repetition range for the training goal of hypertrophy?
During resistance training, what is the recommended repetition range for the training goal of hypertrophy?
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In resistance training, what is a closed grip?
In resistance training, what is a closed grip?
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What training goal is promoted when resistance training intensity is 85 percent or greater of 1RM?
What training goal is promoted when resistance training intensity is 85 percent or greater of 1RM?
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To promote optimal muscle hypertrophy, what is the recommended number of training sessions per week per muscle group?
To promote optimal muscle hypertrophy, what is the recommended number of training sessions per week per muscle group?
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What is a split routine as it relates to resistance training?
What is a split routine as it relates to resistance training?
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How soon after stopping a training program can muscle atrophy occur?
How soon after stopping a training program can muscle atrophy occur?
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What type of resistance exercises mimic the natural movements of the body, such as walking?
What type of resistance exercises mimic the natural movements of the body, such as walking?
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What type of resistance exercises mimic a target activity or skill?
What type of resistance exercises mimic a target activity or skill?
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What type of resistance exercises engage multiple joints and many muscle groups throughout the range of motion?
What type of resistance exercises engage multiple joints and many muscle groups throughout the range of motion?
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Which strength curve most accurately represents a biceps curl exercise?
Which strength curve most accurately represents a biceps curl exercise?
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What type of strength is defined as the ability to sustain a submaximal activity for a longer duration of time?
What type of strength is defined as the ability to sustain a submaximal activity for a longer duration of time?
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Which of the following is an example of a linear strength relationship?
Which of the following is an example of a linear strength relationship?
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Which type of lipoprotein is known as the 'bad' lipoprotein?
Which type of lipoprotein is known as the 'bad' lipoprotein?
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Which strength category is defined as a combination of strength and speed?
Which strength category is defined as a combination of strength and speed?
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Strength training has been found to reduce which resting biological measure?
Strength training has been found to reduce which resting biological measure?
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Which strength curve most accurately represents a squatting exercise?
Which strength curve most accurately represents a squatting exercise?
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What type of foundational exercise promotes overall strength adaptations without necessarily translating to performance or skill development?
What type of foundational exercise promotes overall strength adaptations without necessarily translating to performance or skill development?
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During a taper, how much should training volume be reduced while exercise intensity remains at or above competition (maximal) levels?
During a taper, how much should training volume be reduced while exercise intensity remains at or above competition (maximal) levels?
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For resistance training, how is intensity expressed?
For resistance training, how is intensity expressed?
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What training goal is promoted when resistance training intensity is below 67 percent of 1RM?
What training goal is promoted when resistance training intensity is below 67 percent of 1RM?
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During resistance training, what sub-variable is related to exercise type?
During resistance training, what sub-variable is related to exercise type?
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Which of the following is a type of equipment with variable resistance?
Which of the following is a type of equipment with variable resistance?
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Which of the following is an example of a static resistance exercise?
Which of the following is an example of a static resistance exercise?
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Study Notes
German Volume Training
- Involves performing 10 sets of 10 repetitions for each exercise, emphasizing endurance and hypertrophy.
Weight Machines
- Equipment designed with a fixed range of motion, offering stability and safety during workouts.
Functional Isometrics
- Combines partial repetitions and isometric holds, targeting strength improvement and muscle engagement.
Drop Sets
- An advanced technique where one completes a set to failure, then decreases the weight to continue until failure again, enhancing muscular endurance.
Supersets
- Involves performing two exercises back-to-back with minimal rest, optimizing time and increasing workout intensity.
Bodyweight Exercises
- Ideal for beginners to strength training; focuses on learning new movement patterns without added resistance.
Dumbbells
- A type of resistance equipment that provides constant resistance, allowing for versatile strength training.
Hypertrophy Repetition Range
- Recommended range for hypertrophy training is between 6 to 12 repetitions per set, promoting muscle growth.
Closed Grip
- Defined as both hands wrapping fully around the bar, providing a secure hold during exercises.
Maximum Strength Training
- Training at an intensity of 85 percent or greater of 1RM focuses on building maximum strength.
Muscle Hypertrophy Frequency
- Optimal muscle hypertrophy requires twice per week training for each muscle group to facilitate growth.
Split Routine
- Divides training sessions by body part or body region, allowing for targeted workouts and recovery.
Muscle Atrophy Timeline
- Muscle atrophy can occur as soon as 2 weeks after discontinuing a training program.
Cross-Body Exercises
- Exercises that replicate natural body movements, such as walking, enhancing functional strength.
Specific Exercises
- Designed to mimic a target activity or skill, improving performance in specific movements.
Compound Exercises
- Engage multiple joints and muscle groups throughout the range of motion, promoting overall strength development.
Bell-Shaped Strength Curve
- Biceps curl exercises follow a bell-shaped strength curve, indicating variation in resistance applied during the movement.
Endurance Strength
- Defined as the capacity to sustain submaximal activity over long durations, crucial for sustained physical performance.
Linear Strength Relationship
- Examples include both maximal strength and muscular power, which are directly related to performance outcomes.
Low-Density Lipoprotein (LDL)
- Known as the 'bad' lipoprotein, high levels can lead to health issues like heart disease.
Power
- Characterized as a mix of strength and speed, critical in many athletic contexts.
Resting Blood Pressure
- Strength training is found to significantly lower resting blood pressure, promoting cardiovascular health.
Ascending Strength Curve
- Squatting exercises typically exhibit an ascending strength curve, where resistance increases throughout the movement.
General Exercises
- Foundations of strength training that promote overall adaptations without focusing on specific skills.
Tapering Volume
- During tapering, it is recommended to reduce training volume by 30 to 70 percent while maintaining high intensity.
Intensity Expression
- In resistance training, intensity is expressed as a percentage of 1RM (one-repetition maximum).
Muscular Endurance
- Developed when training intensity is below 67 percent of 1RM, enhancing the ability to sustain prolonged efforts.
Grip
- A sub-variable that varies based on exercise type, crucial for optimizing performance and safety.
Resistance Bands
- Provide variable resistance, allowing for versatile training options and suitable for all fitness levels.
Static Resistance Exercise
- The plank serves as an example of a static resistance exercise, focusing on stabilizing and engaging core muscles.
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Description
Explore various strength training techniques such as German Volume Training, weight machines, and functional isometrics. This quiz will test your knowledge on advanced methods like drop sets and supersets, as well as foundational bodyweight exercises. Enhance your understanding of how these approaches contribute to muscle engagement and endurance.
