$$Power = Force \times Velocity$$

Question 1

According to the overload principle, which of the following is the BEST way to improve muscular strength over time?

Accepted Answer

Gradually increase the amount of resistance used in training.

Question 2

A student wants to improve their muscular endurance. According to the repetition continuum, which prescription is MOST appropriate?

Accepted Answer

F: 2-7 sessions/wk, I: ≤65% 1RM, T: 2-3 sets ≥12 reps

Question 3

Which of the following best describes the principle of specificity in resistance training?

Accepted Answer

Exercise training effect is specific to the muscles and energy systems involved in the activity.

Question 4

A person increases their running distance by 20% in one week and develops shin splints. Which guideline did they most likely violate?

Accepted Answer

The ten percent rule

Question 5

Which of the following is a key safety practice when performing resistance training with free weights?

Accepted Answer

Always use a spotter when lifting heavy weights.

Question 6

A client wants to maximize muscle hypertrophy. Which of the following training variables is MOST important?

Accepted Answer

Moderate load (65-85% 1RM), 6-12 reps, high volume, short rest intervals

Question 7

Which of the following best illustrates the FITT principle for a beginner resistance training program?

Accepted Answer

Frequency: 2-3 days/week, Intensity: 50-65% 1RM, Time: 2-3 sets of 8-12 reps, Type: multi-joint and single-joint exercises

Question 8

A person is training for power. According to the study materials, which formula best represents the concept of power?

Accepted Answer

$$Power = Force 	imes Velocity$$

Question 9

Which of the following is an example of applying the principle of progressive overload to cardiorespiratory fitness?

Accepted Answer

Gradually increasing the running distance or speed each week.

Question 10

A client wants to improve both strength and endurance. Which of the following strategies is MOST effective?

Accepted Answer

Alternate between high-load, low-rep and low-load, high-rep workouts throughout the week.

Question 11

Which of the following best describes the acute program variables in resistance training?

Accepted Answer

Exercise selection and order, Intensity and volume, Rest intervals, Lifting velocity, Frequency

Question 12

A person performs three different exercises consecutively for the same muscle group without resting. What is this training method called?

Accepted Answer

Compound set or tri-set

Question 13

Which of the following is a physiological adaptation to strength training?

Accepted Answer

Increase in muscle fiber recruitment and hypertrophy

Question 14

A beginner experiences rapid strength gains in the first few weeks of training. What is the primary reason for this?

Accepted Answer

Improved neural recruitment and coordination

Question 15

Which of the following is the MOST appropriate rest interval for maximizing muscular strength?

Accepted Answer

3-5 minutes

Question 16

A person alternates between upper body and lower body exercises in a workout. What is the primary benefit of this approach?

Accepted Answer

Allows for greater recovery between sets for each muscle group

Question 17

Which of the following is a common misconception about the overload principle?

Accepted Answer

Workouts must be painful or exhausting to be effective.

Question 18

Which of the following is the BEST example of the principle of specificity?

Accepted Answer

Running to improve cardiovascular endurance.

Question 19

A person wants to avoid injury while increasing their training load. According to the ten percent rule, which of the following is correct?

Accepted Answer

Increase either intensity OR duration by no more than 10% per week.

Question 20

Which of the following is NOT a recommended safety or etiquette point for resistance training?

Accepted Answer

Drop weights after each set to save time.

Principles of Muscular Strength and Endurance Training

Study Guide - Practice Questions