1. Give an example of dynamic variable resistance equipment. Specially designed weight stack machines and air pressure equipment
2. What is polymeric training? Stretching muscles prior to contracting those recruits the myotatic, or stretch, reflex of muscle to enhance the power of contraction.
3. When designing a program for your client what are the three questions to ask during the need analysis?
a. What are your client’s goals?
b. What are the requirements of the activities or sports your client participates in?
c. How much time will your client commit?
4. Name the six types of resistance training?
a. isometric force development
b. concentric contraction
c. eccentric force development
d. dynamic variable resistance
e. isokinetic
f. isotonic
4. What does ACSM recommend to develop and maintain muscle mass? Resistance training at a high intensity at least 2 days per week minimum of one set, 8-12 reps, complete 8-10 exercises that challenge the major muscle groups.
5. What is a safe starting resistance for most clients? One that allows completion of at least 12-20 reps.
6. How long does it take to complete rebuilding of the ATP-CP energy system? About 3-5 Mins.
7. What is active recovery? Facilitates recuperation from a previous strength exercise without requiring total inactivity by working another body part while the present body part is resting. Chest exercise then a lower body exercise.
8. How would you recommend incorporating core training into a program? First, teach the concept of neutral posture and encourage the client to maintain awareness of neutral posture throughout the workout. Second at the end of the workout, have the client perform a few trunk exercises that emphasize pelvic stabilization and functional movement.
9. After running for 30 mins, what muscle groups should be stretched? Quads, hamstrings, calves, anterior tibialis, hip flexors, lower,upper back and neck.
10. Ectomorph: Light build and slight muscular development
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