CSCS Quiz For Chapter 15 Resistance Training

A split routine allows athletes to train on consecutive days and involves different muscle groups on different days. This type of training is beneficial because it allows for targeted muscle development and recovery. By dividing the training sessions into specific muscle groups, athletes can focus on different areas of their body each day, preventing overuse and promoting overall strength and balance. This approach also allows for more efficient workouts, as athletes can dedicate their full energy and effort to a specific muscle group without exhausting themselves by training the entire body in one session.

When an athlete is looking to increase hypertrophy or muscle hypertrophy, they should perform 6-12 reps of exercises. This range of repetitions is commonly known as the hypertrophy range and is ideal for stimulating muscle growth. Performing a higher number of repetitions with moderate to heavy weights helps to create microtears in the muscle fibers, which then repair and grow stronger and larger during the recovery process. By consistently training within this rep range, athletes can effectively promote muscle hypertrophy and increase their overall muscle size and strength.

Needs analysis refers to the process of evaluating the requirements and characteristics of a sport, as well as assessing the abilities and needs of the athlete. This analysis helps in identifying the specific areas that need improvement or focus, and guides the development of a training program or strategy tailored to the athlete's needs. It involves gathering information about the sport's demands, the athlete's current abilities, strengths, weaknesses, and goals, in order to design an effective training plan.

A structural exercise is a type of core exercise that places direct or indirect loading on the spine. These exercises typically involve movements that engage multiple muscle groups and require stability and strength in the core, including the muscles surrounding the spine. By emphasizing loading of the spine, structural exercises help to improve overall strength and stability, as well as promote proper alignment and posture.

A set is known as a group of repetitions sequentially performed before stopping to rest. In fitness or weightlifting, a set refers to a specific number of repetitions of an exercise that are performed consecutively without pausing. It is common to perform multiple sets of an exercise with a rest period in between each set. Sets are used to track progress and build strength or endurance in a structured and systematic manner.

Movement analysis is a crucial component of a needs analysis as it involves studying and understanding body and limb movement patterns, as well as the muscles involved in these movements. By conducting a movement analysis, one can assess an individual's current movement abilities, identify any limitations or areas of improvement, and develop appropriate strategies or interventions to address these needs. This analysis helps in designing tailored exercise programs, rehabilitation plans, or sports training regimens to optimize movement efficiency, prevent injuries, and enhance performance.

The SAID principle, which stands for Specific Adaptations to Imposed Demands, states that the more similar an activity is to the actual movement in a sport, the more likely it will have a positive transfer to that sport. In other words, practicing movements that closely mimic the actions required in a sport will lead to better performance in that sport. This principle highlights the importance of specificity in training and emphasizes the need for athletes to train in a way that closely resembles their sport.

A compound set involves performing two exercises back-to-back that target the same muscle group. This technique is commonly used to increase the intensity and effectiveness of a workout by fatiguing the muscle group even further. By performing two exercises that stress the same muscle group consecutively, it helps to exhaust the muscle fibers and promote muscle growth and strength development. This method is often used in bodybuilding and strength training programs to maximize muscle stimulation and enhance overall muscle development.

When training to increase strength, it is recommended to have longer rest periods between sets. This allows for sufficient recovery of the muscles and replenishment of energy stores, which is important for performing high-intensity exercises. Resting for 2-5 minutes gives the body enough time to recover and prepare for the next set, ensuring that the muscles are able to exert maximum force and effort. Shorter rest periods, such as 1 minute or 30 seconds, may not provide enough time for adequate recovery and can lead to decreased performance and potential injury. Resting for 1.5 minutes is a bit longer than the shorter options but may still not be enough for optimal strength gains.

Exercise order refers to the sequence in which resistance exercises are performed during one training system. It is important to determine the order in which exercises are performed as it can impact the effectiveness and efficiency of the workout. The exercise order can be based on various factors such as the muscle groups being targeted, the intensity and complexity of the exercises, and the individual's fitness goals. By organizing the exercises in a specific order, it allows for optimal muscle recruitment, fatigue management, and overall training progression.

The bench press and triceps extension are both exercises that primarily target the pushing muscles of the upper body, such as the chest and triceps. A push and pull split typically involves pairing exercises that target opposing muscle groups, such as pushing exercises (like the bench press) with pulling exercises (like the lat pulldown). Therefore, the combination of bench press and triceps extension does not fit the criteria of a push and pull split.

Training frequency refers to the number of training sessions completed in a given time period. It indicates how often an individual engages in training activities. This can be measured by counting the number of training sessions completed in a week, month, or any other specified time frame. A higher training frequency generally indicates a more frequent and consistent training routine, which can lead to better fitness and performance outcomes.

The proper order for exercises is power, core, assistance. This sequence is often recommended as it allows for a gradual progression from exercises that focus on building strength and power to exercises that target the core muscles for stability and balance, and finally to exercises that assist in targeting specific muscle groups or addressing any imbalances. Starting with power exercises helps to activate and engage the larger muscle groups, followed by core exercises to strengthen the central muscles of the body, and finally assistance exercises to target specific areas or muscle groups.

Circuit training is a type of resistance training that involves performing a series of exercises with minimal rest in between. This type of training is designed to increase cardio respiratory endurance by keeping the heart rate elevated throughout the workout. By continuously moving from one exercise to the next, circuit training challenges both the muscular and cardiovascular systems, leading to improved endurance and overall fitness.

Core exercises are a major component of a resistance program and involve two or more primary joints. These exercises are designed to strengthen the muscles of the abdomen, lower back, and pelvis, which make up the core muscles. By targeting multiple joints, core exercises help improve stability, balance, and overall strength. They are essential for maintaining good posture, preventing injuries, and enhancing athletic performance. Examples of core exercises include planks, squats, deadlifts, and push-ups.

The correct answer is 1-3 sessions. This frequency is recommended during the season because resistance training helps maintain and improve strength and muscle mass, which are important for athletic performance. However, it is also important to balance training with adequate rest and recovery to prevent overtraining and injury. Therefore, 1-3 sessions per week allows for enough training stimulus while still allowing for sufficient recovery time.

The term "repetition maximum" refers to the maximum amount of weight that an athlete can lift for a specified number of repetitions. It is used to measure an athlete's strength and is commonly used in weightlifting and strength training programs. The term "1-repetition maximum" is a more specific form of repetition maximum, indicating the maximum weight that can be lifted for a single repetition. "Relative maximum" does not accurately describe the concept of the maximum load an athlete can lift for a specified number of repetitions.

False. The statement is incorrect because 1-RM (one-repetition maximum) can also be estimated using submaximal efforts. There are various methods, such as the Epley, Brzycki, and Lander formulas, that can be used to estimate an individual's 1-RM based on their performance at a submaximal weight. These formulas take into account the number of repetitions performed and the weight lifted to provide an estimate of the athlete's maximum strength. Therefore, it is not necessary for an athlete to perform maximal effort attempts to test their 1-RM.

The 2-for-2 rule, also known as the two-for-two rule, states that if an athlete is able to successfully complete two or more repetitions over their prescribed goal on the last sets of two consecutive workouts, then the weight should be increased in the next workout. This rule helps to ensure progressive overload and continued improvement in strength and performance.

When training for strength, it is recommended for an athlete to use a high percentage of their 1RM (One Repetition Maximum). This means that they should lift a weight that is around 90% of the maximum weight they can lift for one repetition. Using a higher percentage challenges the muscles more, leading to increased strength gains over time. Therefore, out of the given options, 90 is the most appropriate percentage to use for strength training.

The term "exercise technique experience" refers to the knowledge and skill required to perform resistance training exercises correctly. This includes understanding the proper form, movement patterns, and execution of exercises to maximize effectiveness and minimize the risk of injury. It encompasses the experience gained through practice and familiarity with various exercise techniques.

An athlete can perform 4 reps at 90% of their 1RM. This means that the weight they are lifting is 90% of the maximum weight they can lift for one repetition. At this intensity, the athlete is able to perform 4 repetitions before reaching fatigue.

A needs analysis for sport should include movement analysis to assess an athlete's technique, efficiency, and range of motion. Physiological analysis is necessary to evaluate an athlete's cardiovascular fitness, strength, and endurance. Injury analysis is important to identify any existing injuries or potential areas of weakness that may require attention. Lastly, body composition analysis helps to determine an athlete's muscle mass, body fat percentage, and overall physical condition.