CCSP - Physiology with
complete verified solutions
Principle of Individuality - answer • Each person must be
considered as unique individuals are unlikely to show precisely the
same adaptations to a given training program
• variations in cellular growth rates, metabolism, neuronal, and
endocrine regulation leads to individual variations
Principle of Specificity - answer • To maximize benefits training
must be specifically matched to the type of activities the person
engages in
• Training adaptations are highly specific to the type of activity,
volume, and intensity of activity performed.
Principle of Disuse - answer • Training benefits are lost if training
is discontinued or reduced abruptly
• When training is stopped the fitness level will drop to the level
that will meet the demands of daily use.
Principle of Progressive Overload - answer • Training must work
the muscles harder than normal, as the body adapts the training
must progress to a higher level
• All training programs must include the concepts of overload and
progressive training
Repetition Maximum (RM) - answer the maximum amount of weight
a muscle can lift for that specific number of repetitions
Bodyweight Guideline: Barbell Squat - answer 45% of body weight
,Bodyweight Guideline: Universal leg press - answer 50% of body
weight
Bodyweight Guideline: Barbell bench press - answer 30% of body
weight
Bodyweight Guideline: Universal bench press - answer 30% of body
weight
Bodyweight Guideline: Universal leg extension - answer 20% of
body weight
Bodyweight Guideline: Leg extension - answer 20% of body weight
Bodyweight Guideline: Universal leg curl - answer 15% of body
weight
Bodyweight Guideline: Upright rowing - answer 20% of body
weight
Overload - answer For a muscle to gain strength it must be
overloaded beyond the point that they normally function at
Progressive Resistance - answer As the muscle becomes stronger a
proportionally greater resistance must be applied for further
strength increases.
Methods of Overloading (8) - answer • Increased Weight or
Resistance
• Increased Sets or Repetitions
• Increased Frequency
, • Increased Rate of Movement
• Duration
• Rest Interval
• Muscle Isolation
• Range of Motion
DeLorme Method - answer The most commonly used method of
training
• Initial set at 50% of 10 RM
• Second set at 75% of 10 RM
• Third set at 100% of 10 RM
Light to Heavy Program - answer The individual starts with lighter
weights, does a number of repetitions, rests, add more resistance,
performs fewer repetitions, rests, and continues this process until a
certain weight and repetition goal is met; Typically, used by athletes
trying to gain greater mass and strength
Heavy to Light Program - answer Oxford Method
• Uses the principle of heavy resistance and low repetitions, but in
the reverse of the light to heavy program
• Some authorities believed that the DeLorme method was to
fatiguing and might cause to great a strain
Circuit Weight Training - answer A sequential series of weight
training exercise that results in a system of continuous activity
designed to bring about improving strength, muscular endurance,
body composition, and aerobic capacity
The exercise is performed in a series of all out bouts with short
periods of rest between exercises
The circuit usually included eight or more exercise stations, with a
specific time requirement or repetition requirement
complete verified solutions
Principle of Individuality - answer • Each person must be
considered as unique individuals are unlikely to show precisely the
same adaptations to a given training program
• variations in cellular growth rates, metabolism, neuronal, and
endocrine regulation leads to individual variations
Principle of Specificity - answer • To maximize benefits training
must be specifically matched to the type of activities the person
engages in
• Training adaptations are highly specific to the type of activity,
volume, and intensity of activity performed.
Principle of Disuse - answer • Training benefits are lost if training
is discontinued or reduced abruptly
• When training is stopped the fitness level will drop to the level
that will meet the demands of daily use.
Principle of Progressive Overload - answer • Training must work
the muscles harder than normal, as the body adapts the training
must progress to a higher level
• All training programs must include the concepts of overload and
progressive training
Repetition Maximum (RM) - answer the maximum amount of weight
a muscle can lift for that specific number of repetitions
Bodyweight Guideline: Barbell Squat - answer 45% of body weight
,Bodyweight Guideline: Universal leg press - answer 50% of body
weight
Bodyweight Guideline: Barbell bench press - answer 30% of body
weight
Bodyweight Guideline: Universal bench press - answer 30% of body
weight
Bodyweight Guideline: Universal leg extension - answer 20% of
body weight
Bodyweight Guideline: Leg extension - answer 20% of body weight
Bodyweight Guideline: Universal leg curl - answer 15% of body
weight
Bodyweight Guideline: Upright rowing - answer 20% of body
weight
Overload - answer For a muscle to gain strength it must be
overloaded beyond the point that they normally function at
Progressive Resistance - answer As the muscle becomes stronger a
proportionally greater resistance must be applied for further
strength increases.
Methods of Overloading (8) - answer • Increased Weight or
Resistance
• Increased Sets or Repetitions
• Increased Frequency
, • Increased Rate of Movement
• Duration
• Rest Interval
• Muscle Isolation
• Range of Motion
DeLorme Method - answer The most commonly used method of
training
• Initial set at 50% of 10 RM
• Second set at 75% of 10 RM
• Third set at 100% of 10 RM
Light to Heavy Program - answer The individual starts with lighter
weights, does a number of repetitions, rests, add more resistance,
performs fewer repetitions, rests, and continues this process until a
certain weight and repetition goal is met; Typically, used by athletes
trying to gain greater mass and strength
Heavy to Light Program - answer Oxford Method
• Uses the principle of heavy resistance and low repetitions, but in
the reverse of the light to heavy program
• Some authorities believed that the DeLorme method was to
fatiguing and might cause to great a strain
Circuit Weight Training - answer A sequential series of weight
training exercise that results in a system of continuous activity
designed to bring about improving strength, muscular endurance,
body composition, and aerobic capacity
The exercise is performed in a series of all out bouts with short
periods of rest between exercises
The circuit usually included eight or more exercise stations, with a
specific time requirement or repetition requirement
