ESSENTIALS OF STRENGTH TRAINING AND
CONDITIONING 2026 STUDY GUIDE REVISION
SHEET CORE CONCEPT BREAKDOWN
◉ T/F adult women tend to have more body fat and less muscle and
bone than adult males.
Answer: true
◉ T/F Women tend to be heavier in total body weight than men.
Answer: false
◉ In terms of absolute strength, women generally have ____ the
strength of men.
Answer: 2/3
◉ absolute strength.
Answer: how much weight you can overcome
◉ relative strength.
Answer: Amount of force that one can exert in relation to one's body
weight or per unit of muscle cross section. (dependent on gender
and height and weight, etc)
,◉ female athlete triad.
Answer: A condition consisting of three interrelated disorders:
abnormal eating patterns (and excessive exercising) followed by lack
of menstrual periods (amenorrhea) and decreased bone density
(premature osteoporosis)
◉ What could lead to the female athlete triad?.
Answer: high training volumes or intensities with inadequate
dietary intake
◉ When designing resistance training programs for women, what
program considerations should be made?.
Answer: rate of upper body strength development (women tend to
have less upper body strength than men)
ACL injury
◉ female athletes are up to ___ time more likely to incur an ACL
injury than male athletes.
Answer: 6
◉ What are contributing factors to an ACL injury?.
,Answer: joint laxity, ligament size, and neuromuscular deficiency
leading to abnormal biomechanics
◉ osteopnea.
Answer: a bone mineral density between -1 and -2.5 standard
deviations of the young adult mean
◉ Osteoporosis.
Answer: a bone mineral density below -2.5 standard deviations of
the young adult mean
◉ Which type of loading is optimal to promote good bone health in
older adults?.
Answer: axial loading
◉ Bone mineral density can be improved with:.
Answer: a progressive resistance training program
◉ After age ___, there is a decrease in the cross-sectional areas of
individual muscles, along with a decrease in muscle density and an
increase in intramuscular fat.
Answer: 30
, ◉ Advancing age is associated with.
Answer: Loss of muscle mass, which is largely attributable to
physical inactivity, a direct result of the reduction in muscle mass is
a loss of muscular strength and power
◉ Seniors are at a higher risk of.
Answer: falling
◉ Why do seniors have a higher risk of falling?.
Answer: decrease in muscular strength and power, decreased
reaction time, and impaired balance and postural stability
◉ Sarcopenia.
Answer: the degeneration of muscle inside the body, more fat
deposits in and around the muscle.
less force is being produced by less muscle.
◉ T/F Older adults are still able to produce a similar amount of
relative strength gains as younger adults.
Answer: true
◉ Seniors who participate in progressive resistance training
programs show significant improvements in.
CONDITIONING 2026 STUDY GUIDE REVISION
SHEET CORE CONCEPT BREAKDOWN
◉ T/F adult women tend to have more body fat and less muscle and
bone than adult males.
Answer: true
◉ T/F Women tend to be heavier in total body weight than men.
Answer: false
◉ In terms of absolute strength, women generally have ____ the
strength of men.
Answer: 2/3
◉ absolute strength.
Answer: how much weight you can overcome
◉ relative strength.
Answer: Amount of force that one can exert in relation to one's body
weight or per unit of muscle cross section. (dependent on gender
and height and weight, etc)
,◉ female athlete triad.
Answer: A condition consisting of three interrelated disorders:
abnormal eating patterns (and excessive exercising) followed by lack
of menstrual periods (amenorrhea) and decreased bone density
(premature osteoporosis)
◉ What could lead to the female athlete triad?.
Answer: high training volumes or intensities with inadequate
dietary intake
◉ When designing resistance training programs for women, what
program considerations should be made?.
Answer: rate of upper body strength development (women tend to
have less upper body strength than men)
ACL injury
◉ female athletes are up to ___ time more likely to incur an ACL
injury than male athletes.
Answer: 6
◉ What are contributing factors to an ACL injury?.
,Answer: joint laxity, ligament size, and neuromuscular deficiency
leading to abnormal biomechanics
◉ osteopnea.
Answer: a bone mineral density between -1 and -2.5 standard
deviations of the young adult mean
◉ Osteoporosis.
Answer: a bone mineral density below -2.5 standard deviations of
the young adult mean
◉ Which type of loading is optimal to promote good bone health in
older adults?.
Answer: axial loading
◉ Bone mineral density can be improved with:.
Answer: a progressive resistance training program
◉ After age ___, there is a decrease in the cross-sectional areas of
individual muscles, along with a decrease in muscle density and an
increase in intramuscular fat.
Answer: 30
, ◉ Advancing age is associated with.
Answer: Loss of muscle mass, which is largely attributable to
physical inactivity, a direct result of the reduction in muscle mass is
a loss of muscular strength and power
◉ Seniors are at a higher risk of.
Answer: falling
◉ Why do seniors have a higher risk of falling?.
Answer: decrease in muscular strength and power, decreased
reaction time, and impaired balance and postural stability
◉ Sarcopenia.
Answer: the degeneration of muscle inside the body, more fat
deposits in and around the muscle.
less force is being produced by less muscle.
◉ T/F Older adults are still able to produce a similar amount of
relative strength gains as younger adults.
Answer: true
◉ Seniors who participate in progressive resistance training
programs show significant improvements in.
