KHP 350 FINAL QUESTIONS & ANSWERS
Which of the following are adaptations of training the phosphagen energy system? -
Answer -increased hypertrophy
Which of the following are adaptations of training the glycolytic energy system? -
Answer -increased tolerance of lactic acid
Sam is a high school tennis player who has been resistance training with machines and
some free weights 3 times per week for the past 3 months. What is Sam's resistance
training status? - Answer -intermediate
3-4 resistance training sessions per week are typically performed by athletes during the
_______, whereas 1-2 training sessions per week are typically performed during the
________. - Answer -preseason; in-season
When designing a periodized resistance training program for an American Football
player that progresses from the off-season to the in-season periods, the athlete's
training volume _________ and the intensity _________. - Answer -decreases;
increases
List the following program goals (or biomotor abilities) from highest intensity to lowest
intensity as dictated by the relative load (i.e., %1RM). - Answer -Power, strength,
hypertrophy, muscle endurance
Which of the following exercises would be most beneficial for a sand volleyball player? -
Answer -squat jump
Which of the following training outcomes should be targeted for an American football
player (wide receiver) during the specific preparatory period using traditional (linear)
periodization? - Answer -speed/power
What occurs during the compensation phase of the Supercompensation Theory? -
Answer --EMG activity to the affected muscle begins to be restored
-Oxygen consumption is increased
-Protein synthesis occurs
-ATP-CP levels are replenished
T or F: The onset and magnitude of supercompensation is affected by the intensity and
mode of exercise performed relative to the athlete's training status. - Answer -True
T or F: To optimize performance improvements for an untrained lifter, the timing of the
next workout for a given muscle group should be planned during the compensation
phase. - Answer -False
, Which of the following exercise sessions would produce the largest EPOC response? -
Answer -Performing 4 sets x 8 reps with 80% of the 1RM
Which of the following mechanisms has been theorized to produce the Interference
Effect from concurrent training? - Answer --The muscle is unable to adapt metabolically
to both training stimuli.
-The muscle is unable to adapt morphologically to both training stimuli.
-Fatigue induced by one exercise session decreases force produced in the subsequent
training session.
What intensity is a single arm alternate leg bound plyometric exercise? - Answer -
Moderate
What intensity is an upper body medicine ball chest pass plyometric exercise? -
Answer -Low
What intensity is a depth jump plyometric exercise? - Answer -High
A factor that influences the intensity of a plyometric drill is: - Answer --the height of the
drill.
-the weight of the participant.
It is recommended that advanced resistance trained athletes lift ____ days per week. -
Answer -4-7
Which of the following resistance training programs would be most appropriate for an
individual who is beginning a resistance training program and would like to strength train
2 days per week? - Answer -Day 1: Whole body; Day 2: Whole body
When designing a periodized resistance training program for an American Football
player that progresses from the off-season to the in-season periods, the athlete's
training volume _________ and the intensity _________. - Answer -decreases;
increases
You are responsible for developing a traditional periodization training program for a
Division 1 female volleyball player (outside hitter) during the 3-month competition period
(in-season). Which of the following relative training loads (expressed as the percentage
of one repetition maximum: 1RM) will you emphasize for the back squat exercise during
this period? - Answer -80-85%
Which of the following is a characteristic of the alarm phase in the Super-Compensation
Theory? - Answer -There is a decrease in muscular glycogen stores
The supercompensation phase is characterized by which of the following? - Answer -
Muscle soreness has ceased
Which of the following are adaptations of training the phosphagen energy system? -
Answer -increased hypertrophy
Which of the following are adaptations of training the glycolytic energy system? -
Answer -increased tolerance of lactic acid
Sam is a high school tennis player who has been resistance training with machines and
some free weights 3 times per week for the past 3 months. What is Sam's resistance
training status? - Answer -intermediate
3-4 resistance training sessions per week are typically performed by athletes during the
_______, whereas 1-2 training sessions per week are typically performed during the
________. - Answer -preseason; in-season
When designing a periodized resistance training program for an American Football
player that progresses from the off-season to the in-season periods, the athlete's
training volume _________ and the intensity _________. - Answer -decreases;
increases
List the following program goals (or biomotor abilities) from highest intensity to lowest
intensity as dictated by the relative load (i.e., %1RM). - Answer -Power, strength,
hypertrophy, muscle endurance
Which of the following exercises would be most beneficial for a sand volleyball player? -
Answer -squat jump
Which of the following training outcomes should be targeted for an American football
player (wide receiver) during the specific preparatory period using traditional (linear)
periodization? - Answer -speed/power
What occurs during the compensation phase of the Supercompensation Theory? -
Answer --EMG activity to the affected muscle begins to be restored
-Oxygen consumption is increased
-Protein synthesis occurs
-ATP-CP levels are replenished
T or F: The onset and magnitude of supercompensation is affected by the intensity and
mode of exercise performed relative to the athlete's training status. - Answer -True
T or F: To optimize performance improvements for an untrained lifter, the timing of the
next workout for a given muscle group should be planned during the compensation
phase. - Answer -False
, Which of the following exercise sessions would produce the largest EPOC response? -
Answer -Performing 4 sets x 8 reps with 80% of the 1RM
Which of the following mechanisms has been theorized to produce the Interference
Effect from concurrent training? - Answer --The muscle is unable to adapt metabolically
to both training stimuli.
-The muscle is unable to adapt morphologically to both training stimuli.
-Fatigue induced by one exercise session decreases force produced in the subsequent
training session.
What intensity is a single arm alternate leg bound plyometric exercise? - Answer -
Moderate
What intensity is an upper body medicine ball chest pass plyometric exercise? -
Answer -Low
What intensity is a depth jump plyometric exercise? - Answer -High
A factor that influences the intensity of a plyometric drill is: - Answer --the height of the
drill.
-the weight of the participant.
It is recommended that advanced resistance trained athletes lift ____ days per week. -
Answer -4-7
Which of the following resistance training programs would be most appropriate for an
individual who is beginning a resistance training program and would like to strength train
2 days per week? - Answer -Day 1: Whole body; Day 2: Whole body
When designing a periodized resistance training program for an American Football
player that progresses from the off-season to the in-season periods, the athlete's
training volume _________ and the intensity _________. - Answer -decreases;
increases
You are responsible for developing a traditional periodization training program for a
Division 1 female volleyball player (outside hitter) during the 3-month competition period
(in-season). Which of the following relative training loads (expressed as the percentage
of one repetition maximum: 1RM) will you emphasize for the back squat exercise during
this period? - Answer -80-85%
Which of the following is a characteristic of the alarm phase in the Super-Compensation
Theory? - Answer -There is a decrease in muscular glycogen stores
The supercompensation phase is characterized by which of the following? - Answer -
Muscle soreness has ceased
