Weight Training and Conditioning
Workbook # 2: Resistance Training Guide Lines
Name: Due Date:
Answers for this assignment can be found in chapters 5-8 in your Strength Training textbook.
1. One of the most universally accepted and used methods for testing strength and power is (CH. 5)
a. Anthropometric Measurements.
b. Computerized Measurements.
c. 1 Repetition Maximum (1RM).
d. Vertical Jump Test.
2. A simple way to measure strength using a flexible tape measure is called (CH.5)
a. Anthropometric Measurements.
b. Computerized Measurements.
c. 1 Repetition Maximum (1RM).
d. Vertical Jump Test.
3. A routinely used test to measure lower body power is (CH. 5)
a. Anthropometric Measurements.
b. Computerized Measurements.
c. 1 Repetition Maximum (1RM).
d. Vertical Jump Test.
4. Weight training exercises in which the exercising muscle or limb does not move refers to (CH. 6)
a. Isometric Training.
b. Isotonic Training.
c. Isokinetic Training.
d. Plyometric Training.
5. Weight training that involves an exercise movement using a constant load refers to (CH. 6)
a. Isometric Training.
b. Isotonic Training.
c. Isokinetic Training.
d. Plyometric Training.
6. Compared to other resistance training methods, isotonic training may be the most beneficial to overall health (True or False – CH. 6)
7. Training based on the stretch-shortening cycle to improve agility, speed and power necessary for explosive movements is called (CH. 6)
a. Isometric Training.
b. Isotonic Training.
c. Isokinetic Training.
d. Plyometric Training.
8. This refers to the load being lifted in comparison to the maximum load (CH. 7)
a. load.
b. repetitions.
c. intensity.
d. volume.
9. This is simply the amount of weight that is lifted during each repetition (CH. 7)
a. load.
b. repetitions.
c. intensity.
d. volume.
10. Explain push – pull workouts. (CH. 7)
11 Explain circuit training workouts. (CH. 7)
12. Discuss pyramid training workouts. (CH. 7)
13. Explain super sets workouts. (CH. 7)
14. It is widely believed that at least ? hours of rest is necessary for a muscle to sufficiently recover following a training session. (CH. 7)
15. Discuss how to warm-up and cool down from resistance training. (CH. 8)
16. Recent evidence and studies have shown that stretching a muscle just before training will increase its ability to produce force. (True or False – CH. 8)
17. The technique that involves slowly stretching a muscle as far as you can stretch it and holding that stretch for approximately 30 seconds is called. ? (CH. 8)
18. Using a partial range of motion during an exercise is often a sign that the load is too heavy. (True or False – CH. 8)
19. A common mistake when lifting is to bring the head forward when performing the lift. (True or False – CH. 8)
20. Using momentum to lift a weight helps increase the intensity of the exercise and better targets a specific muscle. (True or False – CH. 8)
21. Arching the back is a common technique use to activate the muscles of the lower back and protect your lower spine from injury. (True or False – CH. 8)
22. The negative aspect of using straps, wraps, and belts is that the lifter may become dependent on them and use less stabilizer muscles. (True or False – CH. 8)
23. During lifting, a good spotter can (CH. 8)
a. help remind you of proper form.
b. provide you with encouragement.
c. help you complete lifts safely and correctly.
d. all of the above.
24. The term Doms refers to (CH. 8)
a. depth of muscle stimulation.
b. delayed – onset muscle soreness.
c. direct overuse of muscle stretching.
d. none of the above.
25. Muscle soreness will often (CH. 8)
a. provide a good indicator of properly targeted muscles
b. occur to a lesser and lesser degree as strength training is repeated.
c. increase with flexibility training.
d. diminish with more intense workouts.
26. Pain that is felt in a localized or specific area is often a sign of (CH. 8)
a. the need for more stretching before lifting.
b. sore muscles recovering from previous lifting
c. injury to that particular muscle.
d. Doms.
27. Explain the “PRICE” principle for treating an injury in its early stages. (CH. 8)
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TS102
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