Answer Key

STEP 3—ANSWERS

Practice Procedures Drill Practice Procedure Quiz

1. b

2. b

3. c

4. c

5. b

6. b

7. a

STEP 12—ANSWERS

Selecting and Arranging Exercises Drill 1 Specificity Concept Quiz

Selecting and Arranging Exercises Drill 2 Balanced (Paired) Exercises Quiz

1. I; Knee extension—Knee curl

2. C

3. I; Dumbbell chest fly—Bent-over row (or Machine row or Seated row)

Selecting and Arranging Exercises Drill 3 Arranging Exercises Quiz

1RM Load Self-Assessment Quiz

1. 1-repetition maximum

2. lunge

3. 20

Increasing Loads Self-Assessment Quiz

1. completing 2 or more repetitions above the goal in the last set in two consecutive workouts

2. heavier

Number of Repetitions Self-Assessment Quiz

1. fewer

2. load

Number of Sets Self-Assessment Quiz

1. 2

2. recruit

Length of the Rest Period Self-Assessment Quiz

1. more

2. an effect

Muscular Endurance Program Self-Assessment Quiz

1a. light

1b. 60-67%

1c. 12-20

1d. 2-3

2. 20 to 30 seconds

Hypertrophy Program Self-Assessment Quiz

1a. moderate

1b. 67-85%

1c. 6-12

1d. 3-6

1e. 30-90 seconds

2. superset

Muscular Strength Program Self-Assessment Quiz

1a. heavy

1b. 85-100%

1c. 1-6

1d. 3-5

1e. 2-5 minutes

2. 170 pounds (77.3 kg)

3. progressive overload principle

4. pyramid; multiple set–same load

5. SJEs

Manipulating Program Variables Drill 2 Determining Load Ranges

Frequency of Training Self-Assessment Quiz

1. on a regular basis

2. fewer

3. less

4. split

STEP 13—ANSWERS

Program Variation Self-Assessment Quiz

1. recover from the overloading

2. as many repetitions as possible

3. loads and sets

Maximizing Training Drill 1 Shortcut Method

The load that should be lifted to perform as many repetitions as possible is 150 pounds (68.2 kg). Using table 12.4, we find that the repetition factor for 8 repetitions is 1.27. We multiply 150 pounds by 1.27 to get 190.5 pounds (86.6 kg). On table 13.7, 190 pounds is on line 35. Line 35 intersects with the 75 percent column at 143. Rounded down, this number equals a training load of 140 pounds (63.6 kg).

Maximizing Training Drill 2 Determining Training Loads in a Program

The load used is 105 pounds (47.7 kg), with gives us a repetition factor of 1.16 for 5 repetitions, according to table 12.4. If we multiply 105 pounds by 1.16, we get 121.8 pounds (55.4 kg), which rounds to 120 pounds (54.5 kg) as the predicted 1RM. We find 120 pounds on line 21 in table 13.7. For a training load of 80 percent, find the number at the junction of line 21 and 80 percent in table 13.7 (96, rounded down to 95 [43.2 kg]). For a training load of 67 percent, find the number at the junction of line 21 and 67 percent in table 13.7 (80 pounds [36.4 kg]). For a training load of 75 percent, find the number at the junction of line 21 and 75 percent in table 13.7 (90 pounds [40.9 kg]).