KNES 320 Resistance Training 101 Exam Practice

What is functional training?

Training designed to improve strength, coordination, balance, and movement patterns that transfer to activities of daily living, sport, or other specific physical tasks.

What makes an exercise functional?

Its movement and physical demands transfer meaningfully to a desired activity, sport, or real-world task.

Give 5 examples of functional exercises.

Squat, deadlift, lunge, step-up, push-up, pull-up, or farmer's carry.

What is a core exercise?

A large-muscle, multi-joint exercise that forms the foundation of a resistance-training program.

Give 3 examples of core exercises.

Back squat, bench press, deadlift.

What is an assistance exercise?

An exercise that supplements core exercises, often by targeting smaller muscle groups or specific weaknesses.

Give 3 examples of assistance exercises.

Biceps curl, triceps extension, leg extension.

What is a structural/power exercise?

A multi-joint exercise involving large amounts of muscle mass and/or an explosive movement used to develop power.

Give 3 examples of structural/power exercises.

Power clean, hang clean, snatch.

What is the main difference between core, assistance, and structural/power exercises?

Core exercises provide the foundation, assistance exercises target specific muscles or weaknesses, and structural/power exercises emphasize large-scale or explosive movements.

What is an agonist muscle?

The primary muscle or muscle group responsible for producing a movement.

What is an antagonist muscle?

A muscle or muscle group that performs the opposite movement of the agonist.

What are the primary agonists in the bench press?

Pectoralis major, anterior deltoid, and triceps brachii.

What are the primary antagonists in the bench press?

Posterior deltoid, latissimus dorsi, and biceps brachii.

What are the primary agonists in the barbell row?

Latissimus dorsi, posterior deltoid, rhomboids, trapezius, and biceps brachii.

What are the primary antagonists in the barbell row?

Pectoralis major, anterior deltoid, and triceps brachii.

What are the agonists in the biceps curl?

Biceps brachii, brachialis, and brachioradialis.

What is the antagonist in the biceps curl?

Triceps brachii.

What are the major agonists in the deadlift?

Gluteus maximus, hamstrings, quadriceps, and erector spinae.

Why are agonist/antagonist relationships more complicated in the deadlift?

The deadlift is a multi-joint movement, so different muscles act at different joints and can have different roles depending on the joint action.

What are the major agonists in the back squat?

Quadriceps, gluteus maximus, hamstrings, and adductor magnus.

What are the antagonists in the back squat?

Hip flexors and knee flexors.

What is the agonist in the leg extension?

Quadriceps.

What is the antagonist in the leg extension?

Hamstrings.

What are the agonists in the hamstring curl?

Hamstrings.

What is the antagonist in the hamstring curl?

Quadriceps.

What does 1RM stand for?

One-Repetition Maximum.

What is 1RM?

The maximum amount of weight an individual can lift for one repetition with proper technique.

How can a percentage of 1RM be used to assign resistance?

Calculate the prescribed percentage of the individual's 1RM and use that amount as the training load.

If an athlete's bench press 1RM is 200 lb, what is 80% 1RM?

160 lb.

How can goal repetitions be used to assign load?

Select a weight that allows the individual to complete the prescribed number of repetitions with proper technique.

Is the relationship between percentage of 1RM and repetitions exact?

No. The number of repetitions possible at a given percentage varies between individuals and exercises.

What repetition range is generally used for muscular endurance?

Approximately 15+ repetitions.

What repetition range is generally used for hypertrophy?

Approximately 6–12 repetitions.

What repetition range is generally used for strength?

Approximately 1–6 repetitions.

What repetition range is generally used for power?

Approximately 1–5 repetitions.

What is the basic repetition-range progression to remember?

High reps = endurance; moderate reps = hypertrophy; low reps = strength; low explosive reps = power.

What did Campos et al. (2002) investigate?

How different repetition ranges and training intensities affected adaptations to resistance training.

What did high-repetition training emphasize in Campos et al. (2002)?

Muscular endurance.

What did intermediate-repetition training emphasize in Campos et al. (2002)?

Muscular hypertrophy.

What did low-repetition/high-load training emphasize in Campos et al. (2002)?

Maximal strength.

What is the practical implication of Campos et al. (2002)?

Training repetition ranges should be selected based on the desired adaptation; there is not one ideal repetition range for every goal.

What is the Campos et al. memory cue?

High reps → endurance; moderate reps → hypertrophy; low reps → strength.

What is resistance-training volume?

The total amount of work performed during training.

What is a set?

A group of consecutive repetitions performed without resting.

What is repetition-volume?

The total number of repetitions performed.

What is the formula for repetition-volume?

Sets × repetitions.

What is load-volume?

The total amount of weight lifted.

What is the formula for load-volume?

Sets × repetitions × load.

What is the repetition-volume of 3 sets of 10 reps?

30 repetitions.

What is the load-volume of 3 sets × 10 reps × 100 lb?

3,000 lb.

What is the load-volume of 4 sets × 8 reps × 100 lb?

3,200 lb.

Should most resistance-training exercises use single or multiple sets?

Multiple sets are generally preferred, particularly when maximizing strength or hypertrophy.

Why can multiple sets be beneficial?

They allow greater total training volume and more opportunities to stimulate adaptation.

Give an example of single-set training.

Bench press: 1 × 10 at 150 lb.

Give an example of multiple-set training.

Bench press: 3 × 10 at 150 lb.

When can single-set training be useful?

For beginners, time-limited workouts, maintenance training, or some general fitness programs.

What did Rhea et al. (2003) examine?

The relationship between resistance-training volume, strength development, and training status.

How did training status affect volume requirements according to Rhea et al. (2003)?

Beginners can make substantial gains with relatively lower volumes, while experienced lifters generally require greater and more carefully managed volume to continue progressing.

What is the practical implication of Rhea et al. (2003)?

Resistance-training volume should be individualized based on the individual's training experience.

What is the Rhea et al. memory cue?

Beginners need less volume; experienced lifters generally need more training stimulus.

What factors influence between-set rest periods?

Training goal, exercise, intensity, volume, muscle mass involved, training status, and individual recovery ability.

Why do heavy exercises generally require longer rest?

Heavy training places greater demands on the neuromuscular and energy systems and requires more recovery.

Why do large compound exercises generally require more rest?

They involve more muscle mass and create greater overall fatigue.

What rest period is generally recommended for a single-effort power event?

2–5 minutes.

What rest period is generally recommended for a multiple-effort power event?

2–5 minutes.

What rest period is generally recommended for strength training?

2–5 minutes.

What rest period is generally recommended for hypertrophy?

Approximately 30 seconds–1.5 minutes.

What rest period is generally recommended for endurance?

Approximately 30 seconds or less.

What is the rest-period memory cue?

Power/strength = long rest; hypertrophy = moderate rest; endurance = short rest.

Give 4 examples of free-weight exercises.

Barbell squat, dumbbell bench press, barbell deadlift, dumbbell shoulder press.

What are advantages of free weights?

They require stabilization, allow relatively unrestricted movement paths, train coordination, and can closely resemble athletic movements.

What populations may benefit from free-weight training?

Athletes, experienced lifters, and individuals with adequate technique and stability.

Give 4 examples of machine exercises.

Leg press, leg extension, chest press machine, lat pulldown.

What are advantages of machines?

Guided movement, easier learning, increased stability, and the ability to isolate muscles.

What populations may benefit from machine training?

Beginners, individuals needing additional stability, people in appropriate rehabilitation settings, and individuals wanting to isolate specific muscles.

Are machines or free weights universally better?

No. The appropriate choice depends on the individual's goals, experience, abilities, and circumstances.

How does squat range of motion affect training?

Changing squat depth changes joint angles, muscle involvement, range of motion, and the overall training stimulus.

What happens during a full-range squat?

The hips and knees move through a greater range of motion, increasing overall movement demands and potentially increasing hip and gluteal involvement.

What is a partial squat?

A squat performed through a smaller range of motion than a full-range squat.

Can a partial squat completely replace a full-range squat?

No. A partial squat does not reproduce the same joint ranges of motion or muscle demands as a full-range squat.

Why can't a partial squat completely replace a full squat when full-ROM strength is the goal?

Because the partial squat does not train strength throughout the same full range of motion.

How can training frequency differ for beginners and advanced lifters when targeting hypertrophy?

Beginners may achieve significant hypertrophy with relatively low frequency, while advanced lifters may benefit from higher frequency to distribute greater training volume.

Why might advanced lifters train a muscle more frequently?

They generally require greater total volume, and spreading that volume across multiple sessions can improve workout quality and recovery management.

Give an example of splitting weekly chest volume across two days.

Monday = 8 sets; Thursday = 7 sets.

What factors can influence an athlete's resistance-training frequency?

Sport demands, competition schedule, practice schedule, training phase, training age, fitness level, recovery ability, volume, intensity, injury status, sleep, nutrition, and other physical training demands.

Why might an athlete train differently during the offseason compared with the competitive season?

The offseason generally provides different sport and competition demands, allowing resistance-training volume and frequency to be adjusted accordingly.

What is the general order of exercises in a resistance-training session?

Power exercises → core/structural exercises → assistance exercises → isolation exercises.

Why should power exercises generally be performed first?

They require high levels of coordination, technique, speed, and explosive force and are best performed while relatively fresh.

Why are core/structural exercises performed before isolation exercises?

Large compound movements require more strength, energy, coordination, and technique than smaller isolation exercises.

Give an example of a properly ordered resistance-training workout.

Power clean → back squat → bench press → barbell row → biceps curl → triceps extension.

What is an example power exercise to perform first?

Power clean.

What is an example core exercise to perform after the power exercise?

Back squat.

What are examples of assistance/isolation exercises to perform later?

Biceps curls and triceps extensions.

What is a split routine?

A program where different muscle groups or body regions are trained on different days.

Give an example of a split routine.

Monday = chest/triceps; Tuesday = back/biceps; Thursday = legs; Friday = shoulders/arms.

What is a blitz/isolated split system?

A system where a particular muscle group receives a very high amount of training volume during a workout and then receives several days of recovery.

Give an example of a blitz/isolated split.

Monday = chest only; Tuesday = back only; Wednesday = legs only; Thursday = shoulders only; Friday = arms only.

What is a compound set?

Two exercises performed consecutively for the same muscle group, usually with little or no rest.

Give an example of a compound set.

Bench press followed immediately by dumbbell flyes.