Exsc 540 - Exam 1 (pt 2.) Biomechanics of Resistance Training | Questions and Answers | 2026 Update
| Graded A+.
What are the eight acute training variables in which a resistance training program is comprised? ✔️1)
muscle actions, 2) resistance, 3) volume, 4) exercise and workout structure, 5) exercise sequence, 6) rest
intervals, 7) repetition velocity, 8) frequency
What are the three basic workout structures? ✔️1) total-body, 2) upper/lower split, 3) muscle group split
What are the two major differences between the three basic workout structures? ✔️Magnitude of
specialization during each workout
What four responses to training occur when alternating the training load? ✔️1) metabolic, 2) hormonal,
3) neural, and 4) cardiovascular
What percent of 1 RM is said to be 'light' and used during the initial phase of lifting? ✔️45-50% or less
(kraemer)
In the Häkkinen et al. (35) article, loads greater than 80-85% of 1 RM produce what during advanced
resistance training? ✔️Neural adaptations that result in enhanced muscle recruitment, rate coding, and
synchronization
(kraemer)
Experienced lifters lift heavy loads resulting in what muscular action? ✔️To continually recruit higher-
threshold motor units
(kraemer)
What percent of 1 RM is said to be most effective at increasing maximum dynamic strength? ✔️80-85%
of 1 RM and beyond
(kraemer)
What RM range is said to target muscular hypertrophy? ✔️6-12 RM loading range (kraemer)
What RM range is said to be very effective for increasing absolute local muscular endurance?
(kraemer) ✔️12-15 RM loading range
(kraemer)
What two components are relevant for maximizing power training to increase muscular power?
(kraemer) ✔️Force and time components
(kraemer)
What two general loading strategies are said to increase muscular power?
, (kraemer) ✔️1) moderate-to-heavy loads to recruit high-threshold fast-twitch motor units-strength, 2)
light-to-moderate loads to improve explosive lifting velocity
(kraemer)
What systems are sensitive to training volume?
(kraemer) ✔️Nervous, metabolic, hormonal, and muscular systems
(kraemer)
What three changes can be made to alter training volume?
(kraemer) ✔️Number of: exercises per session, repetitions per set, and sets per exercise
(kraemer)
What did the article characterize as low-volume training?
(kraemer) ✔️Heavy loads with low repetitions using a moderate-to-high number of sets
(kraemer)
What are the characteristics of hypertrophy training (high-volume)?
(kraemer) ✔️Moderate-to-heavy loads, moderate-to-high repetitions, and multiple sets per
exercise(kraemer)
The amount of rest between sets affect what five things?(kraemer) ✔️Metabolic, hormonal,
cardiovascular responses to a bout of resistance exercise, performance of subsequent sets, and training
adaptations
(kraemer)
What two adaptations are short rest intervals (1 minute) said to cause?
(kraemer) ✔️Hypertrophy and local muscle endurance
(kraemer)
What energy system(s) is/are strength and power training and hypertrophy/strength training said to
work?(kraemer) ✔️Strength and power training taxes the ATP-PC
Hypertrophy/strength training taxes ATP-PC and glycolysis
(kraemer)
What energy system(s) is/are local muscular endurance said to train?
(kraemer) ✔️The highest contribution comes from aerobic metabolism, while rest intervals influences
the relative contribution of the three systems
| Graded A+.
What are the eight acute training variables in which a resistance training program is comprised? ✔️1)
muscle actions, 2) resistance, 3) volume, 4) exercise and workout structure, 5) exercise sequence, 6) rest
intervals, 7) repetition velocity, 8) frequency
What are the three basic workout structures? ✔️1) total-body, 2) upper/lower split, 3) muscle group split
What are the two major differences between the three basic workout structures? ✔️Magnitude of
specialization during each workout
What four responses to training occur when alternating the training load? ✔️1) metabolic, 2) hormonal,
3) neural, and 4) cardiovascular
What percent of 1 RM is said to be 'light' and used during the initial phase of lifting? ✔️45-50% or less
(kraemer)
In the Häkkinen et al. (35) article, loads greater than 80-85% of 1 RM produce what during advanced
resistance training? ✔️Neural adaptations that result in enhanced muscle recruitment, rate coding, and
synchronization
(kraemer)
Experienced lifters lift heavy loads resulting in what muscular action? ✔️To continually recruit higher-
threshold motor units
(kraemer)
What percent of 1 RM is said to be most effective at increasing maximum dynamic strength? ✔️80-85%
of 1 RM and beyond
(kraemer)
What RM range is said to target muscular hypertrophy? ✔️6-12 RM loading range (kraemer)
What RM range is said to be very effective for increasing absolute local muscular endurance?
(kraemer) ✔️12-15 RM loading range
(kraemer)
What two components are relevant for maximizing power training to increase muscular power?
(kraemer) ✔️Force and time components
(kraemer)
What two general loading strategies are said to increase muscular power?
, (kraemer) ✔️1) moderate-to-heavy loads to recruit high-threshold fast-twitch motor units-strength, 2)
light-to-moderate loads to improve explosive lifting velocity
(kraemer)
What systems are sensitive to training volume?
(kraemer) ✔️Nervous, metabolic, hormonal, and muscular systems
(kraemer)
What three changes can be made to alter training volume?
(kraemer) ✔️Number of: exercises per session, repetitions per set, and sets per exercise
(kraemer)
What did the article characterize as low-volume training?
(kraemer) ✔️Heavy loads with low repetitions using a moderate-to-high number of sets
(kraemer)
What are the characteristics of hypertrophy training (high-volume)?
(kraemer) ✔️Moderate-to-heavy loads, moderate-to-high repetitions, and multiple sets per
exercise(kraemer)
The amount of rest between sets affect what five things?(kraemer) ✔️Metabolic, hormonal,
cardiovascular responses to a bout of resistance exercise, performance of subsequent sets, and training
adaptations
(kraemer)
What two adaptations are short rest intervals (1 minute) said to cause?
(kraemer) ✔️Hypertrophy and local muscle endurance
(kraemer)
What energy system(s) is/are strength and power training and hypertrophy/strength training said to
work?(kraemer) ✔️Strength and power training taxes the ATP-PC
Hypertrophy/strength training taxes ATP-PC and glycolysis
(kraemer)
What energy system(s) is/are local muscular endurance said to train?
(kraemer) ✔️The highest contribution comes from aerobic metabolism, while rest intervals influences
the relative contribution of the three systems
