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Systems of Weight Training Quiz

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Questions and Answers

What is the rest period between exercises in a circuit program?

30-45 seconds

15-30 seconds (correct)

1-2 minutes

3-5 minutes

What is the resistance range for each exercise in a circuit program?

70-80% of 1 RM

20-30% of 1 RM

40-60% of 1 RM (correct)

90-100% of 1 RM

What is the main benefit of the super set system?

Increased cardiovascular endurance

Improved flexibility

Maximum muscle hypertrophy

Time efficiency in large groups (correct)

In the pyramid (light-to-heavy) system, what happens after each set of 3-5 repetitions with a relatively light resistance?

Increase in resistance Signup and view all the answers

What is the defining feature of the triangle (full pyramid) program?

It includes both light-to-heavy and heavy-to-light systems Signup and view all the answers

What is the main goal of a circuit program?

Improvement in cardiovascular conditioning Signup and view all the answers

Which system of weight training is suitable for individuals with very little time to dedicate to weight training?

Single Set System Signup and view all the answers

What is the drawback of following the same weight training regimen for an indefinite period of time?

Over-training and boredom Signup and view all the answers

How does the strength gain achieved by the single set system compare to that achieved by the multiple set system or a periodization program?

By far less Signup and view all the answers

What is necessary to bring about optimal gains in muscle strength and hypertrophy according to the text?

Mixing and manipulating various systems appropriately Signup and view all the answers