PHED 225 FINAL EXAM 2026 QUESTIONS AND
ANSWERS RATED A+
✔✔Static stretching is the preferred mode during warm-up. T/F? - ✔✔False
✔✔Which of the following forms of stretching using a brief isometric contraction to
promote muscular inhibition?
A)static
B) Dynamic
C) Ballistic
D) PNF - ✔✔PNF
✔✔During a warm-up, both the intensity and complexity of the movements should
increase linearly with time. T/F? - ✔✔True.
✔✔increased rate of force development and reaction time.
Improved strength and power production
muscles are less resistant to changes in length (reduced viscosity)
improved mental preparation for subsequent lifts - ✔✔beneficial effects of warming up.
✔✔RAMP - ✔✔Raise, Active and Mobilize, and Potentiate
✔✔this phase is the most general and warming up the body - ✔✔raise
✔✔this phase is more specific. avoid muscle isolation. focus on movement patterns.
"wake up" muscle. - ✔✔action and mobilize.
✔✔This phase is final and movements are more powerful or effective. overlap with
sport-specific movements. - ✔✔Potentiate
✔✔Example of RAMP protocol
A)walking toe touches for 10yd
B) Light Jog around the playing areas
C) high-speed sprint starts
D) 30 sec seated hamstring stretch - ✔✔B) Light jog around the playing area
✔✔10-6-30 hold method - ✔✔PNF example: 10sec stretch passively, 6 sec isometric
contraction. and 30 sec passive stretch.
, ✔✔Sets are groupings of repetitions, used to organize work and rest periods. T/F? -
✔✔true
✔✔For a general fitness, full body strength training routine, what is the recommended
frequency? - ✔✔2-3 days/week
✔✔In a 200 lb lifter can squat 100 lbs and 150 lbs lifter can squat 75 lbs, relative
strength is the same. T/F? - ✔✔True
✔✔Which of the following is the BEST intensity for a lifter with the goal to increase top
end strength? - ✔✔85% 1RM
✔✔Adding variation to a workout program helps avoid plateaus in lifting progress. T/F? -
✔✔True.
✔✔number of clusters - ✔✔sets
✔✔number of continuous movements that occur prior to taking a rest period - ✔✔reps
✔✔4 key program variables - ✔✔frequency, intensity, time/duration, and type/mode
✔✔Absolute strength - ✔✔the amount of weight lifted is accounted for
✔✔Relative strength - ✔✔intensity the same
✔✔Muscular Endurance - ✔✔ability to repeated produce sub-maximal force over a
certain period of time. (high number of reps) To build up a strength foundation before
attempting higher intensities.
✔✔Muscular hypertrophy - ✔✔to produce the maximal amount of increase to muscle
mass. (High number of reps, relative intensity is higher) Bodybuilders type of training.
✔✔Muscular power - ✔✔ability to move weight quickly (long rest periods)
✔✔muscular strength - ✔✔ability to produce the maximum amount of fore possible.
✔✔2-3 sets, 12+ reps less than 67% - ✔✔endurance
✔✔3-6 sets, 6-12 eps 67-85% - ✔✔hypertrophy
✔✔3-5 sets, 3-5 reps, 75-85% - ✔✔power
✔✔2-6sets, less than 6 reps, more than 85% - ✔✔strength
ANSWERS RATED A+
✔✔Static stretching is the preferred mode during warm-up. T/F? - ✔✔False
✔✔Which of the following forms of stretching using a brief isometric contraction to
promote muscular inhibition?
A)static
B) Dynamic
C) Ballistic
D) PNF - ✔✔PNF
✔✔During a warm-up, both the intensity and complexity of the movements should
increase linearly with time. T/F? - ✔✔True.
✔✔increased rate of force development and reaction time.
Improved strength and power production
muscles are less resistant to changes in length (reduced viscosity)
improved mental preparation for subsequent lifts - ✔✔beneficial effects of warming up.
✔✔RAMP - ✔✔Raise, Active and Mobilize, and Potentiate
✔✔this phase is the most general and warming up the body - ✔✔raise
✔✔this phase is more specific. avoid muscle isolation. focus on movement patterns.
"wake up" muscle. - ✔✔action and mobilize.
✔✔This phase is final and movements are more powerful or effective. overlap with
sport-specific movements. - ✔✔Potentiate
✔✔Example of RAMP protocol
A)walking toe touches for 10yd
B) Light Jog around the playing areas
C) high-speed sprint starts
D) 30 sec seated hamstring stretch - ✔✔B) Light jog around the playing area
✔✔10-6-30 hold method - ✔✔PNF example: 10sec stretch passively, 6 sec isometric
contraction. and 30 sec passive stretch.
, ✔✔Sets are groupings of repetitions, used to organize work and rest periods. T/F? -
✔✔true
✔✔For a general fitness, full body strength training routine, what is the recommended
frequency? - ✔✔2-3 days/week
✔✔In a 200 lb lifter can squat 100 lbs and 150 lbs lifter can squat 75 lbs, relative
strength is the same. T/F? - ✔✔True
✔✔Which of the following is the BEST intensity for a lifter with the goal to increase top
end strength? - ✔✔85% 1RM
✔✔Adding variation to a workout program helps avoid plateaus in lifting progress. T/F? -
✔✔True.
✔✔number of clusters - ✔✔sets
✔✔number of continuous movements that occur prior to taking a rest period - ✔✔reps
✔✔4 key program variables - ✔✔frequency, intensity, time/duration, and type/mode
✔✔Absolute strength - ✔✔the amount of weight lifted is accounted for
✔✔Relative strength - ✔✔intensity the same
✔✔Muscular Endurance - ✔✔ability to repeated produce sub-maximal force over a
certain period of time. (high number of reps) To build up a strength foundation before
attempting higher intensities.
✔✔Muscular hypertrophy - ✔✔to produce the maximal amount of increase to muscle
mass. (High number of reps, relative intensity is higher) Bodybuilders type of training.
✔✔Muscular power - ✔✔ability to move weight quickly (long rest periods)
✔✔muscular strength - ✔✔ability to produce the maximum amount of fore possible.
✔✔2-3 sets, 12+ reps less than 67% - ✔✔endurance
✔✔3-6 sets, 6-12 eps 67-85% - ✔✔hypertrophy
✔✔3-5 sets, 3-5 reps, 75-85% - ✔✔power
✔✔2-6sets, less than 6 reps, more than 85% - ✔✔strength
