CCSP – Physiology Exam Study Guide Solutions

CCSP – Physiology Exam Study Guide 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 Copyright ©SOPHIABENNETT 2025 ACADEMIC YEARALL RIGHTS RESERVED. Page 2/29 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 Copyright ©SOPHIABENNETT 2025 ACADEMIC YEARALL RIGHTS RESERVED. Page 3/29 • 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 Copyright ©SOPHIABENNETT 2025 ACADEMIC YEARALL RIGHTS RESERVED. Page 4/29 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 Exercises alternate between upper body, lower body and trunk, to prevent muscle fatigue in any one muscle group DAPRE - Daily Adjusted Progressive Resistance Exercise - ANSWER-• Allows for the different rates individuals regain strength in an injured area • Uses weight adjustments and PRE • The number of repetitions used in the third set deter