Program Design

Program Design

Multiple Choice

Flexibility, core, balance, plyometrics, speed/agility/quickness, resistance, and metabolic energy system conditioning may decrease injury and improve performance.

• True

• False

Multiple Select

Strength includes which phases:

• Stabilization Endurance

• Strength Endurance

• Hypertrophy

• Maximal Strength

• Power

Multiple Choice

Which phase includes the most reps?

• Stabilization

• Strength

• Power

Multiple Choice

The number of repetitions performed in a given set is dependent upon the athletes work capacity, intensity of exercise, and the specific phase of training.

• True

• False

Multiple Choice

Maximal Strength has 1-5 reps

• True

• False

Multiple Choice

The Hypertrophy Phase is done at what percentage of 1 RM?

• 50-70

• 70-85

• 85-100

Multiple Choice

The Maximal Strength Phase is done at what percentage of 1 RM?

• 50-70

• 70-85

• 85-100

Multiple Choice

Tempo refers to the speed with which each repetition is performed

• True

• False

Multiple Choice

Stabilization Endurance has a tempo of 2/0/2

• True

• False

Multiple Choice

Hypertrophy and Maximal Strength have a tempo of

• 4/2/1

• 2/0/2

Multiple Choice

Which phase requires the most rest?

• Stabilization

• Hypertrophy

• Maximal Stregnth

• Power

Multiple Choice

How long does a typical training phase last?

• 1 week

• 2 weeks

• 4 weeks

• 6 weeks

Multiple Choice

Total-body includes multiple joint movements such as squat, clean, lunge with a bicep curl to a shoulder press.

• True

• False

Multiple Choice

An example of a total body exercise for stabilization would be

• step up to balance to overhead press

• squat curl to overhead press

• squat jump

Multiple Choice

The medicine ball chest pass is an exercise for what level?

• stabilization

• strength

• power

Multiple Choice

A multi-joint exercise for strength would be

• single leg DB Shoulder Press

• Squat

• Medicine Ball Pullover Throw