Planning a Resistance Training Regimen

Multiple Choice

Which method does the text indicate is the best way to train for strength?

• Bodyweight Training

• Free-Weight Training

• Using Gym Exercise Machines

• There is no definitive best way as it depends on personal circumstances and preferences

Multiple Choice

What are the three fitness enhancement outcomes that may be achieved when we train our muscles?

• Stamina, health, and wellness

• Strength, speed, and endurance

• Flexibility, balance, and agility

• Coordination, reaction time, and power

Multiple Choice

What is the most important factor below for training to be effective?

• 
  Expensive equipment

• Showing up, staying consistent, and keeping routines challenging

• Having a personal trainer

• Supplements and vitamins

Multiple Choice

What was meant we say bodyweight training is adaptive?

• You need to progressively increase the weight you lift.

• Your body adapts by shedding muscle tissue.

• You adapt to the gym equipment or free-weights you have available.

• You don't need to progressively increase the weight; your body does it for you.

Multiple Choice

Which of the following was not stated as being an advantage of using bodyweight workouts over other methods like gym equipment or free-weights?

• You will train several muscle groups at once

• You can increase how fast you do the exercises to also improve aerobic performance

• You intensely focus on one muscle group at a time, really targeting gains

• The exercises automatically adapt to you based on your body weight.

Multiple Choice

What should you do to keep your bodyweight exercise routine effective?

• Perform the same routine every day without change

• Decrease the number of reps as it gets easier

• Only perform exercises faster over time

• Keep your body guessing by varying your routine

Multiple Choice

What is the expected outcome of consistent bodyweight training?

• It will give greatly increase muscle size

• It will not change your muscle size at all

• It will strengthen muscles, making them lean and strong; not big and bulky

• It will eventually be no longer effective and require you to use weights instead

Multiple Choice

What is often provided with exercise machines to assist users?

• A sticker with instructions on how to use it and which muscles it works.

• A personal trainer to guide through the workout.

• A QR code that loads a video of how to use the machine

• Specific instructions on how many sets and reps you should do using the machine.

Multiple Choice

According to the text for general fitness enhancement you would do somewhere in the range of 5-7 stations of gym equipment where you perform _ to _ sets of 10 reps.

• 1 - 2 sets

• 3 - 4 sets

• 6 - 8 sets

• 8 to 10 sets

Multiple Choice

According to the text, what is the effect of lifting heavy weights on muscles?

• They decrease in size

• They require less blood flow

• 
  They become denser and tendons become thicker and stronger

• They become more flexible

Multiple Choice

Which of the below was stated as the reason that using free-weight training is comfortable middle ground between the machines and bodyweight training?

• They also focus on a specific part of your body but they also

  engage other supporting muscle groups at the same time

• It is ideal for people with a history of injuries

• It gives the most focus to the core muscles compared to the other methods

• You only focus on lifting light weights and avoid ever lifting heavy weights

Multiple Choice

Your goal is to really increase strength of your muscles; you're not as focused on increasing the size. According to the text, you should prioritize resistance training workouts that focus on lifting ____ weights.

• Light

• Heavy

• Plyometric

• Isotonic

Multiple Choice

The text explained how combining methods can keep workouts fresh and motivating, greatly expanding the different ways you can workout your body. Which principle of training does this primarily relate to?

• Specificity

• Variation

• Reversibility

• Overload

Multiple Choice

Which of the following is not a consideration when trying to determine if your workout should work your whole body or just target specific muscle groups?

• Your fitness goals

• Your personal preferences regarding exercise

• Time available and equipment/facilities available for your workout

• Whether or not you have someone else available to work out with you

Multiple Choice

If your goal is to gain muscle mass and/or strength, why did the article say you'd have to be mindful about cardio/aerobic activity as part of your exercise routine?

• Excessive aerobic activity may result in you shedding muscle tissue in addition to fat, reducing muscular gains.

• Doing cardio will make you too tired to do any resistance activity afterward

• Aerobic activity is known to increase the chance of a muscular injury while lifting weights.

• Aerobic exercise is never recommended as part of an exercise regimen that involves resistance training.