Deck 13: Program Design

Question 1

Which of the following types of resistance training would most likely have the greatest impact on body composition?

A) one month of high-volume training (multiple sets of 10 repetitions)
B) one week of high-volume training (5 sets of 5 repetitions)
C) one month of training with high intensity (3 x 3 RM)
D) one month of training with high intensity (3 x 5 RM)

Answer 1

A

Question 2

Relative intensity is:

A) 1 RM/body mass
B) the average load lifted per session
C) the load lifted in relation to maximum capabilities
D) the average work accomplished per session

Answer 2

C

Question 3

Specificity deals with:

A) the degree to which training can be quantified
B) the quality of training
C) the degree of metabolic and mechanical similarity between exercises
D) the quantity of training

Answer 3

C

Question 4

Periodization is:

A) a method of linear volume training
B) a method of variation training
C) a method of linear intensity training
D) a logical method of varying volume of intensity over time

Question 5

What phase occurs when a stressor is introduced to a system and an immediate response occurs where performance is decreased due to acute fatigue?

A) alarm phase
B) rebound phase
C) supercompensation phase
D) maladaptation phase

Question 6

The ability of a coach to create a program that fits the athletes' specific needs and uses exercises that fit his/her current abilities is known as the process of?

A) overload
B) individualization
C) variation
D) specificity

Question 7

The key to inducing skeletal muscle hypertrophy is:

A) tissue damage
B) mechanical stress
C) metabolic stress
D) all of the above

Question 8

The training stimulus that exceeds habitual training ability and when applied in appropriate doses, induces short-term fatigue, but eventually enhances performance is:

A) overload
B) individualization
C) variation
D) specificity

Question 9

A phase with an unwanted detraining effect due to over stimulating the system without proper recovery or rest periods is referred to as:

A) an alarm phase
B) a rebound phase
C) a supercompensation phase
D) a maladaptation phase

Question 10

Decreasing the difficulty level of an exercise based on individual needs is known as:

A) overload
B) individualization
C) progression
D) regression

Question 11

The period of time that energy is being conserved in order to allow for ATP to be readily available for the next set and for the clearing of other metabolic substrates that can hinder performance is known as the:

A) volume load
B) rest interval
C) frequency
D) relative load

Question 12

The amount of time an athlete has spent physically training, preferably under the direction of a qualified strength and conditioning professional is:

A) general age
B) chronological age
C) training age
D) biological age

Question 13

An estimate of the amount of work accomplished is the:

A) relative intensity
B) volume load
C) specificity
D) variation

Question 14

Performing a back squat followed by a vertical jump is an example of:

A) variable resistance training
B) post activation potentiation
C) assisted training
D) overspeed training

Question 15

What type of training method works by manipulating the human strength curve so that the least resistance is provided at the weakest position and the most resistance at the strongest position?

A) dynamic variable resistance
B) overspeed training
C) hypertrophy training
D) post activation potentiation

Question 16

During exercise, the rate at which energy is expended is most related to ________.

Question 17

________________ is an indicator of intensity because it is easy to implement and track over months/years.

Question 18

The best measure/estimate of resistance training volume is _________.

Question 19

Though ___________________is a key component of a periodized training program, it should never be applied randomly or excessively.

Question 20

The SAID principle stands for: __________ adaptations to imposed demands.

Question 21

Supercompensation is a term used to indicate an increase in a specific physical, physiological, or performance characteristic as a result of an overreaching or a concentrated loading phase.

Question 22

Younger athletes should focus on variation and not be over-reliant on specificity.

Question 23

Resistance training is intended to improve the specific athletic movements performed in sport by mimicking these movements.

Question 24

Frequency of training is the number of training days per week.

Question 25

Well-designed training programs move from more specific to more variation as the athlete gets closer to season.

Question 26

How can the goals of training best be met?

Question 27

What are the possible consequences of overreaching?

Question 28

What are the factors that affect training intensity?

Question 29

How does training variation affect a training program?

Question 30

How is the balance between specificity and variation attained throughout the training cycle?