Questions and Answers
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?
Weight machines
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?
Signup and view all the answers
What type of resistance training scheme requires the completion of two exercises back-to-back followed by a short rest?
Signup and view all the answers
What type of exercise is ideal for a client who is new to strength training and learning new movement patterns?
Signup and view all the answers
Which of the following is equipment with a constant resistance?
Signup and view all the answers
During resistance training, what is the recommended repetition range for the training goal of hypertrophy?
Signup and view all the answers
In resistance training, what is a closed grip?
Signup and view all the answers
What training goal is promoted when resistance training intensity is 85 percent or greater of 1RM?
Signup and view all the answers
To promote optimal muscle hypertrophy, what is the recommended number of training sessions per week per muscle group?
Signup and view all the answers
What is a split routine as it relates to resistance training?
Signup and view all the answers
How soon after stopping a training program can muscle atrophy occur?
Signup and view all the answers
What type of resistance exercises mimic the natural movements of the body, such as walking?
Signup and view all the answers
What type of resistance exercises mimic a target activity or skill?
Signup and view all the answers
What type of resistance exercises engage multiple joints and many muscle groups throughout the range of motion?
Signup and view all the answers
Which strength curve most accurately represents a biceps curl exercise?
Signup and view all the answers
What type of strength is defined as the ability to sustain a submaximal activity for a longer duration of time?
Signup and view all the answers
Which of the following is an example of a linear strength relationship?
Signup and view all the answers
Which type of lipoprotein is known as the 'bad' lipoprotein?
Signup and view all the answers
Which strength category is defined as a combination of strength and speed?
Signup and view all the answers
Strength training has been found to reduce which resting biological measure?
Signup and view all the answers
Which strength curve most accurately represents a squatting exercise?
Signup and view all the answers
What type of foundational exercise promotes overall strength adaptations without necessarily translating to performance or skill development?
Signup and view all the answers
During a taper, how much should training volume be reduced while exercise intensity remains at or above competition (maximal) levels?
Signup and view all the answers
For resistance training, how is intensity expressed?
Signup and view all the answers
What training goal is promoted when resistance training intensity is below 67 percent of 1RM?
Signup and view all the answers
During resistance training, what sub-variable is related to exercise type?
Signup and view all the answers
Which of the following is a type of equipment with variable resistance?
Signup and view all the answers
Which of the following is an example of a static resistance exercise?
Signup and view all the answers
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.
Studying That Suits You
Use AI to generate personalized quizzes and flashcards to suit your learning preferences.
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.
