WEIGHT TRAINING TEST 1
QUESTION GUIDE 2026 ACCURATE
ANSWERS GRADED A+
◉ What are the benefits of weight training?
Answer: Increased muscular strength and endurance, strength of bones
and ligaments, flexibility, stamina, muscle mass, decreased body fat,
stress reduction, injury prevention, improved self-image, posture, and
decreased low back pain.
◉ How often should aerobic exercise be performed to maintain
cardiovascular fitness?
Answer: 3-5 times per week for 20-60 minutes at 55-90% of maximum
heart rate.
◉ What is the recommended frequency for resistance training?
Answer: 2-3 times per week with at least one set of 8-10 exercises
targeting major muscle groups.
◉ What is muscular strength?
Answer: The maximum amount of weight that can be lifted in one
repetition.
◉ How can muscular endurance be increased?
Answer: By lifting light weights with higher repetitions (10-20 reps).
, ◉ What is the principle of overload in training?
Answer: To improve, the training demands must exceed normal daily
demands.
◉ What does the principle of specificity state?
Answer: The results of an exercise program will reflect the type of
exercise performed.
◉ What is the principle of reversibility?
Answer: Fitness gains are lost at a faster rate than they are attained if
training is not maintained.
◉ What is the 10% rule in training?
Answer: Do not increase reps, weight, distance, or time by more than
10% per week.
◉ What is the role of agonist muscles?
Answer: Agonist muscles are responsible for movement.
◉ What is atrophy?
Answer: The decrease in size and strength of a muscle due to disuse.
◉ What is hypertrophy?
Answer: The increase in size and strength of muscle fibers due to use.
QUESTION GUIDE 2026 ACCURATE
ANSWERS GRADED A+
◉ What are the benefits of weight training?
Answer: Increased muscular strength and endurance, strength of bones
and ligaments, flexibility, stamina, muscle mass, decreased body fat,
stress reduction, injury prevention, improved self-image, posture, and
decreased low back pain.
◉ How often should aerobic exercise be performed to maintain
cardiovascular fitness?
Answer: 3-5 times per week for 20-60 minutes at 55-90% of maximum
heart rate.
◉ What is the recommended frequency for resistance training?
Answer: 2-3 times per week with at least one set of 8-10 exercises
targeting major muscle groups.
◉ What is muscular strength?
Answer: The maximum amount of weight that can be lifted in one
repetition.
◉ How can muscular endurance be increased?
Answer: By lifting light weights with higher repetitions (10-20 reps).
, ◉ What is the principle of overload in training?
Answer: To improve, the training demands must exceed normal daily
demands.
◉ What does the principle of specificity state?
Answer: The results of an exercise program will reflect the type of
exercise performed.
◉ What is the principle of reversibility?
Answer: Fitness gains are lost at a faster rate than they are attained if
training is not maintained.
◉ What is the 10% rule in training?
Answer: Do not increase reps, weight, distance, or time by more than
10% per week.
◉ What is the role of agonist muscles?
Answer: Agonist muscles are responsible for movement.
◉ What is atrophy?
Answer: The decrease in size and strength of a muscle due to disuse.
◉ What is hypertrophy?
Answer: The increase in size and strength of muscle fibers due to use.
