Resistance Training Exercises and Techniques: FAQs, Quizzes of Personal Health

Download Resistance Training Exercises and Techniques: FAQs and more Quizzes Personal Health in PDF only on Docsity! Instructions The quiz: e Covers the Learn material from Module 6: Week 6. Contains 32 multiple-choice and essay questions. |s limited to 1 hour and 45 minutes. Allows 1 attempt. |s worth 120 points. Submit this assignment by 11:59 p.m. (ET) on Sunday of Module 6: Week 6. Attempt History Attempt Time Score LATEST Attempt 1 66 minutes 107 out of 120 Correct answers are hidden. Score for this quiz: 107 out of 120 Submitted Nov 22 at 11:16pm This attempt took 66 minutes. Question 1 3/3 pts Which of the following factors is held constant during a traditional resistance training exercise? external load speed of movement range of motion mechanical advantage Question 2 313 pts If an athlete is tested in the bench press and is found to have a 1RM of 220 pounds (100 kg), approximately what weight should this athlete lift if he is performing six repetitions per set? 200 pounds (91 kg) 195 pounds (88.6 kQ) 185 pounds (85 kg) 175 pounds (79.5 kq) Question 3 313 pts Which of the following best describes core exercises and assistance exercises, respectively? recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance can include both multijoint and single-joint exercises and are used primarily for rehabilitation; recruit smaller muscle areas and are considered less important to improving sport performance recruit smaller muscle areas and are considered less important to improving sport performance; recruit one or more large muscle areas and are usually multijoint exercises can include both structural and power exercises; are considered more important to sport performance Question 4 313 pts Which of the following is an antagonistic muscle group in the bench press exercise? anterior deltoid serratus anterior rhomboids Incorrect leg (knee) extension front squat Question 11 3/3 pts Which of the following does NOT occur when a ground-based free weight training exercise is performed on an unstable surface? power output decreases total force production decreases rate of force development decreases need to perform other exercises decreases Question 12 0/3 pts Which of the following is the best exercise to train the anatomical core musculature in individuals who want to improve sport performance? prone plank side plank back squat leg raise Question 13 3/3 pts Weaker individuals often display and may benefit from the use of unilateral training methods. bilateral facilitation unilateral deficits bilateral deficits unilateral facilitation Question 14 3 /3 pts What type of lower body plyometric drill requires a higher horizontal speed than the other types of drills? jump in place standing jump multiple hops bounding Question 15 3/3 pts The acronym SAID stands for which of the following? specific arousal to imposed demands specific adaptation to intensity demands specific athletes imposed demands specific adaptation to imposed demands Question 16 3/3 pts Which of the following techniques to flip a heavy-equipment tire commonly uses the narrowest hand position or grip? shoulders against the tire backlift sumo back flip Question 17 3 /3 pts Which of the following is an advantage of machine-based training? enhanced ability to target specific muscle groups greater activation of stabilizer muscles improved muscle activation patterns in athletic movements stronger carryover to sport performance Question 18 3 /3 pts When an athlete lands on the ground from a lower body plyometric jump, the shoulders should be in line with the when viewed from the side. toes ankles knees hips Question 19 3/3 pts Which of the following is an advantage of variable-resistance training? minimizes the external load Use only one leg. Rest after each bound. Pause between jumps over the barrier. Change the barrier from a hurdle to a cone. Question 26 3/3 pts When developing a resistance training program, which of the following program design variables should be addressed first? exercise order needs analysis exercise selection training frequency Question 27 3/ 3 pts All of the following influence an athlete's volume-load for a resistance training program EXCEPT... repetition and set scheme number of sets completed weight lifted for each repetition number of repetitions performed per set Question 28 3/3 pts Which of the following is a recommended landing surface for performing plyometrics? tile hardwood exercise mat suspended floor Question 29 3/3 pts Which of the following muscles are primarily trained during the single-leg Romanian deadlift exercise? gluteus maximus rectus femoris vastus medialis trapezius Question 30 3/ 3 pts Which of the following is NOT part of the starting position for the plyometric single-arm throw drill? Assume an upright stance with the feet shoulder-width apart. Place the rebounder approximately 3 feet (0.9 m) away. Position the throwing arm to have 90° of shoulder abduction and elbow flexion. Rotate the throwing arm so the forearm is parallel to the floor. Question 31 11/ 15 pts Discuss what a needs analysis is and list and explain the seven steps of the Resistance Training Program Design Variables (15pts). Your Answer: A needs analysis in the context of fitness and sports involves a comprehensive evaluation of an athlete or individual to identify specific physiological, biomechanical, and performance-related requirements. It's a systematic process that helps trainers and coaches understand the unique demands of a sport or activity, the strengths and weaknesses of an athlete, and the objectives of the training program. By conducting a needs analysis, trainers can design targeted and effective resistance training programs tailored to the individual's goals and requirements. The seven steps of Resistance Training Program Design Variables involve a structured approach to designing an effective workout regimen: 1. Needs Analysis: This initial step involves assessing the athlete's goals, sport-specific requirements, injury history, movement patterns, and strengths and weaknesses. It provides the foundational information for designing the training program. 2. Exercise Selection: Based on the needs analysis, appropriate exercises are chosen to address specific muscle groups, movement patterns, and performance goals. Exercises can include compound movements and isolation exercises. 3. Training Frequency: This step determines how often a person will perform resistance training sessions per week. It considers factors like recovery time, individual fitness levels, and the intensity of workouts. 4. Training Order: The sequence of exercises within a workout is crucial for optimizing performance and preventing injury. Generally, workouts start with multi-joint compound exercises followed by single-joint or isolation exercises. 5. Training Load and Repetitions: Determining the appropriate weight and number of repetitions and sets is essential. This step considers the individual's strength levels, goals (strength, hypertrophy, endurance), and periodization strategies. 6. Volume and Rest Periods: Volume refers to the total amount of work performed in a session, which includes sets, reps, and load. Rest periods between sets and exercises influence recovery and performance during a workout. 7. Progression and Variation: A resistance training program should incorporate progression by gradually increasing the load, intensity, or complexity of exercises over time. Variation in exercises prevents plateaus and keeps workouts engaging. Each step in these variables is interconnected and crucial for designing an effective resistance training program that aligns with an individual's goals, abilities, and specific needs identified through the needs analysis. Christyna, while you did have some quality content in your first essay response, your 7th identified variable was incorrect as the Rest Period was the 7th variable (-2pts). Plus, with rest periods, you needed to further discuss the relationship between rest periods and recovery between exercise days (-2pts). Question 32 9/15 pts Describe what bodyweight training is and identify and briefly explain the six benefits of bodyweight training (15pts). Your Answer: Bodyweight training refers to a form of exercise that utilizes an individual's body weight as resistance, requiring no additional equipment or external weights. It relies on various movements and exercises that engage multiple muscle groups, leveraging gravity and the body's own weight to build strength, endurance, flexibility, and overall fitness. These exercises include push-ups, squats, lunges, planks, pull-ups, and many others, often modified to suit different fitness levels.