PHED 225 STUDY GUIDE 2026 QUESTIONS AND
ANSWERS RATED A+
✔✔Beneficial Effects of Warming Up - ✔✔1) Improved speed of contraction and
relaxation of unnecessary muscular tone.
2) Increased rate of force development and reaction time.
3) Improved strength and power production.
4) Muscles are less resistant to changes in length (reduced viscosity).
5) Increased body temperature for more efficient oxygen transfer and metabolism.
6) Working muscles also get more oxygen and nutrient delivery through increased blood
flow.
7) Improved mental preparation for subsequent lifts.
✔✔RAMP Protocol - ✔✔Raise, Activate, Mobilize, and Potentiate.
✔✔Dynamic Stretches - ✔✔Slow and controlled and programmed to replicate
movements anticipated to occur during a lifting session.
✔✔Static Stretches - ✔✔When a muscle is stretched to the point of mild discomfort and
held in that position for approximately 15-30 seconds.
✔✔Proprioceptive Neuromuscular Facilitation (PNF) Stretching - ✔✔An advanced form
of stretching, which relies on the influence of muscle spindles to facilitate
neuromuscular inhibition. One simple method for PNF stretching is the 10-6-30 hold-
relax method.
✔✔Ballistic Stretching - ✔✔Achieved similar to dynamic, only with more aggressive
movements into end range of motion. The least used form of stretching as a result of
the bouncing movements which can create excessive strain on soft tissues.
✔✔Sets - ✔✔The number of clusters (i.e. groups) of similar movements.
✔✔Reps - ✔✔The number of continuous movements (repetitions) that occur prior to
taking a rest period.
✔✔Frequency - ✔✔How many times a week strength training will occur.
✔✔Absolute Strength - ✔✔Strength measured by how much weight or resistance you
can overcome regardless of your body size.
✔✔Relative Strength - ✔✔Amount of force that one can exert in relation to one's body
weight or per unit of muscle cross section.
, ✔✔Muscular Hypertrophy - ✔✔Designed to produce the maximal amount of increase to
muscle mass.
✔✔Muscular Power - ✔✔The ability to move a weight quickly.
✔✔Muscular Strength - ✔✔The ability to produce the maximum amount of force
possible. Strength training with the main purpose to increase maximum strength
focuses on heavy weight, longer rest periods, and fewer reps per set.
✔✔Anthropometrics - ✔✔Descriptions of certain aspects of the body.
✔✔Process Goals - ✔✔Related to what a person does.
✔✔Outcome Goals - ✔✔Are focused on achievement or performance results.
✔✔Short and Long-term Goals - ✔✔Short-term goals can be loosely understood as
goals with a time to completion of days to months. Long-term goals are generally
months to years in duration.
✔✔SMART Goals - ✔✔Specific
Measurable
Actionable
Relevant
Time-bound
✔✔Self-Efficacy - ✔✔The belief in one's own abilities to meet a particular goal.
✔✔Social Cognitive Theory - ✔✔First put forth by Albert Bandura to explain the self-
regulatory nature of human behavior in the context of reciprocal determinism.
✔✔Transtheoretical Model (TTM) - ✔✔Precontemplation: No intention to begin lifting in
the next 6 months
Contemplation: Intent to begin lifting in the next 6 months
Preparation: Intent to begin lifting in the next 30 days
Action: Involved in a lifting program for less than 6 months
Maintenance: Involved in a lifting program for more than 6 months
✔✔Social Ecological Model - ✔✔Intrapersonal: Biological and psychological factors
unique to the individual person; internal conditions.
Interpersonal: Relationships among people; may include friends, family, neighbors, etc.
Organizational: Specific institutions in a community: Churches, schools, businesses,
gyms.
Community: Local social structure, including physical resources and social norms.
Policy: Laws, regulations, and codes.
ANSWERS RATED A+
✔✔Beneficial Effects of Warming Up - ✔✔1) Improved speed of contraction and
relaxation of unnecessary muscular tone.
2) Increased rate of force development and reaction time.
3) Improved strength and power production.
4) Muscles are less resistant to changes in length (reduced viscosity).
5) Increased body temperature for more efficient oxygen transfer and metabolism.
6) Working muscles also get more oxygen and nutrient delivery through increased blood
flow.
7) Improved mental preparation for subsequent lifts.
✔✔RAMP Protocol - ✔✔Raise, Activate, Mobilize, and Potentiate.
✔✔Dynamic Stretches - ✔✔Slow and controlled and programmed to replicate
movements anticipated to occur during a lifting session.
✔✔Static Stretches - ✔✔When a muscle is stretched to the point of mild discomfort and
held in that position for approximately 15-30 seconds.
✔✔Proprioceptive Neuromuscular Facilitation (PNF) Stretching - ✔✔An advanced form
of stretching, which relies on the influence of muscle spindles to facilitate
neuromuscular inhibition. One simple method for PNF stretching is the 10-6-30 hold-
relax method.
✔✔Ballistic Stretching - ✔✔Achieved similar to dynamic, only with more aggressive
movements into end range of motion. The least used form of stretching as a result of
the bouncing movements which can create excessive strain on soft tissues.
✔✔Sets - ✔✔The number of clusters (i.e. groups) of similar movements.
✔✔Reps - ✔✔The number of continuous movements (repetitions) that occur prior to
taking a rest period.
✔✔Frequency - ✔✔How many times a week strength training will occur.
✔✔Absolute Strength - ✔✔Strength measured by how much weight or resistance you
can overcome regardless of your body size.
✔✔Relative Strength - ✔✔Amount of force that one can exert in relation to one's body
weight or per unit of muscle cross section.
, ✔✔Muscular Hypertrophy - ✔✔Designed to produce the maximal amount of increase to
muscle mass.
✔✔Muscular Power - ✔✔The ability to move a weight quickly.
✔✔Muscular Strength - ✔✔The ability to produce the maximum amount of force
possible. Strength training with the main purpose to increase maximum strength
focuses on heavy weight, longer rest periods, and fewer reps per set.
✔✔Anthropometrics - ✔✔Descriptions of certain aspects of the body.
✔✔Process Goals - ✔✔Related to what a person does.
✔✔Outcome Goals - ✔✔Are focused on achievement or performance results.
✔✔Short and Long-term Goals - ✔✔Short-term goals can be loosely understood as
goals with a time to completion of days to months. Long-term goals are generally
months to years in duration.
✔✔SMART Goals - ✔✔Specific
Measurable
Actionable
Relevant
Time-bound
✔✔Self-Efficacy - ✔✔The belief in one's own abilities to meet a particular goal.
✔✔Social Cognitive Theory - ✔✔First put forth by Albert Bandura to explain the self-
regulatory nature of human behavior in the context of reciprocal determinism.
✔✔Transtheoretical Model (TTM) - ✔✔Precontemplation: No intention to begin lifting in
the next 6 months
Contemplation: Intent to begin lifting in the next 6 months
Preparation: Intent to begin lifting in the next 30 days
Action: Involved in a lifting program for less than 6 months
Maintenance: Involved in a lifting program for more than 6 months
✔✔Social Ecological Model - ✔✔Intrapersonal: Biological and psychological factors
unique to the individual person; internal conditions.
Interpersonal: Relationships among people; may include friends, family, neighbors, etc.
Organizational: Specific institutions in a community: Churches, schools, businesses,
gyms.
Community: Local social structure, including physical resources and social norms.
Policy: Laws, regulations, and codes.
