Resistance Training Basics

What are the components of a complete training program?

• Warm up, stability, mobility, flexibility, power development, strength, hypertrophy, and conditioning

• Warm up, power development, strength, and conditioning

• Warm up, stability, mobility, flexibility, and strength

• Warm up, power development, and conditioning

What are the primary benefits of a warm-up?

• Increase blood flow to the muscles, increase nerve sensitivity, increase oxygen disassociation, increase nerve impulse speed, reduce muscle viscosity, and lower energy rates

• Increase muscle strength, increase flexibility, increase endurance, reduce muscle soreness, and improve coordination

• Increase heart rate, increase lung capacity, increase muscle power, reduce muscle fatigue, and improve balance

• Increase muscle size, increase muscle definition, increase muscle tone, reduce body fat, and improve cardiovascular fitness

According to Mike Boyle, how much of your workout should be dedicated to mobility exercises?

• 10%

• 20%

• 50%

• 60%

Which movement pattern involves bending at the knees to lower yourself toward the floor?

• Squat

• Hinge

• Lunge

• Rotation

What is the primary intent of hypertrophy training?

• Increase muscle endurance

• Increase muscle strength

• Increase muscle power

• Increase muscle size

What is the recommended range of repetitions for hypertrophy training?

• 1-3 reps

• 4-6 reps

• 8-12 reps

• 15-20 reps

Which goal of resistance training focuses on increasing muscle power and speed?

• Muscular endurance

• Hypertrophy

• Muscular strength

• Muscular power

What is the recommended range of repetitions for muscular strength training?

• 1-3 reps

• 4-6 reps

• 8-12 reps

• 15-20 reps

How many times per week should each major muscle group be trained for best results?

• Once

• Twice

• Three times

• Four times

What is the primary benefit of power type training for older adults?

• Improved muscle endurance

• Increased muscle size

• Enhanced ability to perform daily activities

• Reduced risk of injury