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Questions and Answers
What is a benefit of circuit training?
What is a benefit of circuit training?
High volume workouts generally include low repetitions per exercise.
High volume workouts generally include low repetitions per exercise.
False
What type of training involves functional movements performed at high intensity?
What type of training involves functional movements performed at high intensity?
CrossFit
Match the training methods with their descriptions:
Match the training methods with their descriptions:
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What is the recommended rest period for maximal strength training?
What is the recommended rest period for maximal strength training?
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Hypertrophy programs typically use a repetition range of 15-30.
Hypertrophy programs typically use a repetition range of 15-30.
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What is one example of an exercise included in a maximal strength program?
What is one example of an exercise included in a maximal strength program?
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Strength endurance workouts are often organized in a ______ or superset format.
Strength endurance workouts are often organized in a ______ or superset format.
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Match the training goal with the corresponding exercise order:
Match the training goal with the corresponding exercise order:
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In high volume workouts, what is a common repetition range?
In high volume workouts, what is a common repetition range?
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Exercise technique analysis is an important aspect of all training programs.
Exercise technique analysis is an important aspect of all training programs.
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What is the total set and rep count for one of the hypertrophy example days?
What is the total set and rep count for one of the hypertrophy example days?
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Which of the following is NOT a method to increase overload in training?
Which of the following is NOT a method to increase overload in training?
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High volume workouts are characterized by lower weights lifted and higher repetitions.
High volume workouts are characterized by lower weights lifted and higher repetitions.
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What is the primary goal of maximal effort training?
What is the primary goal of maximal effort training?
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In training, _____ is the gradual increase in stress placed on the body during exercise.
In training, _____ is the gradual increase in stress placed on the body during exercise.
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Match the training principle to its description:
Match the training principle to its description:
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What is the purpose of decreasing rest periods between sets?
What is the purpose of decreasing rest periods between sets?
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Undulating periodization maintains the same number of reps and sets throughout the training program.
Undulating periodization maintains the same number of reps and sets throughout the training program.
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What does the term '1 RM' stand for in weight lifting?
What does the term '1 RM' stand for in weight lifting?
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The Bulgarian weightlifting method emphasizes _____ effort, high volume, and high intensity.
The Bulgarian weightlifting method emphasizes _____ effort, high volume, and high intensity.
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Match the exercise to its classification:
Match the exercise to its classification:
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Which rep range is generally associated with strength-building in resistance training?
Which rep range is generally associated with strength-building in resistance training?
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High intensity routines typically involve high weights and low repetitions.
High intensity routines typically involve high weights and low repetitions.
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Define 'linear periodization' in strength training.
Define 'linear periodization' in strength training.
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Training adaptations occur when the demands of the exercise program surpass the body's _____ capacity.
Training adaptations occur when the demands of the exercise program surpass the body's _____ capacity.
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Study Notes
Triceps and Biceps Workout
- Workout focuses on triceps and biceps.
- 75 minutes is the estimated duration of the workout.
- 20 seconds is the estimated rest period per set.
- One minute is the estimated rest period between sets.
- The workout involves 7 sets for triceps and 7 sets for biceps.
Split Programs
- Split program is a training program split into multiple sessions.
- Split programs are often unnecessary and can lead to insufficient recovery.
- Exercise selection can be poor across days leading to imbalances.
Circuit Training
- A training program consisting of numerous exercises completed in a circuit.
- Circuit training can involve a set number of repetitions or a set time for each exercise.
- Circuit training focuses on multiple muscle groups with minimal rest.
CrossFit
- CrossFit describes itself as "constantly varied functional movements performed at high intensity."
- This method utilizes elements of gymnastics, weightlifting, running, rowing, and other disciplines.
Repetition Predictions
- Repetition Maximum (RM) can be used to predict performance for different rep ranges.
- Predicting 6RM: Multiply the weight lifted by the percentage in the decimal form.
- Predicting 1RM: Divide the weight lifted by the percentage in the decimal form.
Program Design Considerations
- Progressive overload is necessary to drive adaptation.
- Overload can be achieved through manipulating intensity (load, percentage of maximum, and rest periods).
Periodization
- Linear periodization increases intensity and volume gradually over time.
- Undulating periodization changes intensity and volume in a variable pattern.
- Reversed periodization initially utilizes high volume and decreases over time.
Periodization in Weightlifting
- Example uses a Bulgarian program.
- Training plan features high volume and maximal effort.
- It focuses on a long duration with high intensity.
Powerlifting
- Powerlifting involves the squat, bench press, and deadlift.
- The goal is to lift the maximum weight possible in each lift.
Warm-Up
- A proper warm-up is crucial for injury prevention.
- General warm-ups can be insufficient and increase injury risk.
Rest Periods
- Rest periods vary depending on the training goal.
- Stability and control exercises require 30-60 seconds of rest.
- Hypertrophy requires 30 seconds to 3 minutes of rest.
- Maximal strength and power require more than 3 minutes of rest.
Exercise Order
- Exercise order can influence training outcomes.
- Power exercises are typically performed before strength exercises.
- High-velocity exercises are performed before slow exercises.
- Compound exercises are performed before isolation exercises.
- Variations in exercise order can be implemented using circuit training, supersets, agonist/antagonist pairing, upper/lower body splits, and pre-exhaustion techniques.
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Description
Explore effective workout strategies for targeting your triceps and biceps. This quiz covers various training methods including split programs and circuit training. Test your knowledge on exercise selection and recovery in muscle training.
