KNS 414 Exam 4 UPDATED ACTUAL Questions and CORRECT
Answers
Question: Resistance Training Improves (First 4)...
Correct Answer: -Bone Density -Cell Hydration -Heart Function -Mood
Question: Resistance Training Improves (Last 3)...
Correct Answer: -Circulation -Muscle Mass -Resting Metabolic Rate
Question: Resistance Training Reduces (5)...
Correct Answer: -Blood Glucose -Cholesterol -Fat Mass -Low Grade Inflammation -Blood Pressure
Question: Goals of Muscular Fitness Assessment (4)
Correct Answer: -Establish Baseline strength and endurance -Design Training programs -Educate on
importance of muscular fitness -Evaluate training progress & motivation
Question: Pre-Testing Considerations (First 3)
Correct Answer: -Standardizing testing protocol -Familiarization -Warm-Up
Question: Pre-Testing Considerations (Last 3)
Correct Answer: -Specificity -Safety -Interpretation of results
Question: Endurance vs. Strength Testing
Correct Answer: -Strength < 8 reps -Moderate intensity 8-12 reps -Endurance > 12 reps
Question: 1RM Testing
Correct Answer: Gold Standard for Multi-joint Exercises
Question: 1RM Testing (Warm-Up)
Correct Answer: Non-Specific Warm-Up --> Warm-Up Set 1 + Brief rest (Light intensity) --> Warm-Up
Set 2 (50-70% load)
Question: 1RM Testing (Attempts)
Correct Answer: 1st Attempt --> Rest (> 3 mins) --> 2nd Attempt (Increase 5-10% for upper body and
10-20% for lower body)
Question: 1RM Testing Keys
Correct Answer: -Repeat rest and attempt until failure -1RM should be determined in 4 attempts
Question: Push-Up Test
Correct Answer: -Position is based on muscular fitness -Two positions: Standard & Modified -Minimum
15 reps for test to be valid
Question: Fundamental Principles (Progression)
Correct Answer: -Based on meeting goals: Client can perform the target # of reps with proper form -Based
on exceeding goals: "2 + 2 Rule"
Question: 2 + 2 Rule
Answers
Question: Resistance Training Improves (First 4)...
Correct Answer: -Bone Density -Cell Hydration -Heart Function -Mood
Question: Resistance Training Improves (Last 3)...
Correct Answer: -Circulation -Muscle Mass -Resting Metabolic Rate
Question: Resistance Training Reduces (5)...
Correct Answer: -Blood Glucose -Cholesterol -Fat Mass -Low Grade Inflammation -Blood Pressure
Question: Goals of Muscular Fitness Assessment (4)
Correct Answer: -Establish Baseline strength and endurance -Design Training programs -Educate on
importance of muscular fitness -Evaluate training progress & motivation
Question: Pre-Testing Considerations (First 3)
Correct Answer: -Standardizing testing protocol -Familiarization -Warm-Up
Question: Pre-Testing Considerations (Last 3)
Correct Answer: -Specificity -Safety -Interpretation of results
Question: Endurance vs. Strength Testing
Correct Answer: -Strength < 8 reps -Moderate intensity 8-12 reps -Endurance > 12 reps
Question: 1RM Testing
Correct Answer: Gold Standard for Multi-joint Exercises
Question: 1RM Testing (Warm-Up)
Correct Answer: Non-Specific Warm-Up --> Warm-Up Set 1 + Brief rest (Light intensity) --> Warm-Up
Set 2 (50-70% load)
Question: 1RM Testing (Attempts)
Correct Answer: 1st Attempt --> Rest (> 3 mins) --> 2nd Attempt (Increase 5-10% for upper body and
10-20% for lower body)
Question: 1RM Testing Keys
Correct Answer: -Repeat rest and attempt until failure -1RM should be determined in 4 attempts
Question: Push-Up Test
Correct Answer: -Position is based on muscular fitness -Two positions: Standard & Modified -Minimum
15 reps for test to be valid
Question: Fundamental Principles (Progression)
Correct Answer: -Based on meeting goals: Client can perform the target # of reps with proper form -Based
on exceeding goals: "2 + 2 Rule"
Question: 2 + 2 Rule
