EXPH 2290 Final Exam UPDATED
ACTUAL QUESTIONS AND CORRECT
ANSWERS
What is the ACSM recommendation for resistance training in the general population? -
CORRECT ANSWER Frequency: Each major muscle group 2-3 days/week
Sets: 2-4 for strength, <2 are effective for muscular endurance
Reps: 8-12 for strength and power, 15-20 for muscular endurance
Intensity: 60-70% 1 RM for novice to intermediate to improve strength, >80% 1 RM for
experienced for strength, <50% 1 RM to improve endurance
What is the ACSM recommendation for resistance training in deconditioned or elderly
population? - CORRECT ANSWER Frequency: Each major muscle group 2-3
days/week
Sets: Single set of resistance can be effective among older or novice
Reps: 10-15 is effective for improving strength in older individuals starting to exercise
Intensity: 40-50% 1 RM for older individuals beginning to improve strength, 40-50% 1 RM
beneficial for improving strength in sedentary individuals, 20-50% 1 RM in older adults to
improve power
What sequence do we following during program design? - CORRECT ANSWER 1.
Review the needs and goals of the client by looking at the medical history, considerations for
program design, health/fitness/performance, goals, and functional needs
2. Select resistance equipment: body weight, free weight, machine
3. Select resistance training method: standard, pyramid, superset, circuit, split
4. Select exercises and order of performance: anatomical analysis (motions, joint movement,
types of contractions, active muscles, purpose/effectiveness, risk); Alter muscle groups,
prioritize weak areas, balance opposing muscle groups
5. Set resistance intensity and weight
6. Rest periods: Preparation (60-120 seconds), Hypertrophy(30-60 seconds), S-H (30-120
seconds, Strength (1.5-3 minutes), S-E (10-60 seconds)
, What are the +/- of: Body Weight - CORRECT ANSWER + Reflects real life demands
and requires significant coordination of muscles, does not require specialize equipment
- Less versatile, variation of load is more difficult, requires additional physical skills
What are the +/- of: Machine Weight - CORRECT ANSWER + Isolation of muscles,
greater safety due to lowered skill, enhanced client confidence, autonomy
-Less versatile, predetermined motion patterns and joint angles, limited neurological
coordination
What are the +/- of: Free Weight - CORRECT ANSWER + Unlimited variety (planes
of motion, environment, loads), engage supporting muscles, enhanced muscle balance,
greater gains due to neurological
- Safety concerns, spotters is necessary, technique dependent
What is an "acute program variable" and what are some examples? - CORRECT
ANSWER The features of resistance training protocol that impact its physiological
stimulus to the body. For example the choice of exercise (type), order of exercise, amount of
rest between sets and exercises, number of sets, and the intensity of the resistance used are all
acute variables
What are primary exercises? What are assistance? How do they differ? - CORRECT
ANSWER Primary exercises are multi-joint compound lifts and they recruit the
maximum amount of muscle fibers, allowing a person to lift the most weight possible.
Examples are bench press, squat, row, and deadlift. Assistance exercises are usually
compound movements, often involving dumbbells, body weight, or other variations on the
classic lifts. These exercises help build muscle and have functional importance in sports but
they also contribute to gains in strength on the primary lifts. Examples are lat pull down,
cable rows, chin ups, and dumbbell rows.
What are the +/- of: Standard Set Systems - CORRECT ANSWER + Easy to manage,
creates overload by adding sets and increases load over the course of time
What are the +/- of: Pyramid - CORRECT ANSWER + Varies load and reps which
challenges volume and neural adaptations, spans a variety of loads from light to heavy all in a
single session
ACTUAL QUESTIONS AND CORRECT
ANSWERS
What is the ACSM recommendation for resistance training in the general population? -
CORRECT ANSWER Frequency: Each major muscle group 2-3 days/week
Sets: 2-4 for strength, <2 are effective for muscular endurance
Reps: 8-12 for strength and power, 15-20 for muscular endurance
Intensity: 60-70% 1 RM for novice to intermediate to improve strength, >80% 1 RM for
experienced for strength, <50% 1 RM to improve endurance
What is the ACSM recommendation for resistance training in deconditioned or elderly
population? - CORRECT ANSWER Frequency: Each major muscle group 2-3
days/week
Sets: Single set of resistance can be effective among older or novice
Reps: 10-15 is effective for improving strength in older individuals starting to exercise
Intensity: 40-50% 1 RM for older individuals beginning to improve strength, 40-50% 1 RM
beneficial for improving strength in sedentary individuals, 20-50% 1 RM in older adults to
improve power
What sequence do we following during program design? - CORRECT ANSWER 1.
Review the needs and goals of the client by looking at the medical history, considerations for
program design, health/fitness/performance, goals, and functional needs
2. Select resistance equipment: body weight, free weight, machine
3. Select resistance training method: standard, pyramid, superset, circuit, split
4. Select exercises and order of performance: anatomical analysis (motions, joint movement,
types of contractions, active muscles, purpose/effectiveness, risk); Alter muscle groups,
prioritize weak areas, balance opposing muscle groups
5. Set resistance intensity and weight
6. Rest periods: Preparation (60-120 seconds), Hypertrophy(30-60 seconds), S-H (30-120
seconds, Strength (1.5-3 minutes), S-E (10-60 seconds)
, What are the +/- of: Body Weight - CORRECT ANSWER + Reflects real life demands
and requires significant coordination of muscles, does not require specialize equipment
- Less versatile, variation of load is more difficult, requires additional physical skills
What are the +/- of: Machine Weight - CORRECT ANSWER + Isolation of muscles,
greater safety due to lowered skill, enhanced client confidence, autonomy
-Less versatile, predetermined motion patterns and joint angles, limited neurological
coordination
What are the +/- of: Free Weight - CORRECT ANSWER + Unlimited variety (planes
of motion, environment, loads), engage supporting muscles, enhanced muscle balance,
greater gains due to neurological
- Safety concerns, spotters is necessary, technique dependent
What is an "acute program variable" and what are some examples? - CORRECT
ANSWER The features of resistance training protocol that impact its physiological
stimulus to the body. For example the choice of exercise (type), order of exercise, amount of
rest between sets and exercises, number of sets, and the intensity of the resistance used are all
acute variables
What are primary exercises? What are assistance? How do they differ? - CORRECT
ANSWER Primary exercises are multi-joint compound lifts and they recruit the
maximum amount of muscle fibers, allowing a person to lift the most weight possible.
Examples are bench press, squat, row, and deadlift. Assistance exercises are usually
compound movements, often involving dumbbells, body weight, or other variations on the
classic lifts. These exercises help build muscle and have functional importance in sports but
they also contribute to gains in strength on the primary lifts. Examples are lat pull down,
cable rows, chin ups, and dumbbell rows.
What are the +/- of: Standard Set Systems - CORRECT ANSWER + Easy to manage,
creates overload by adding sets and increases load over the course of time
What are the +/- of: Pyramid - CORRECT ANSWER + Varies load and reps which
challenges volume and neural adaptations, spans a variety of loads from light to heavy all in a
single session
