Deck 5: Principles of Training

Question 1

Increasing the resistance by five pounds is an example of applying the principle of specificity.

Answer 1

False

Question 2

The length of a sporting event can be a deceptive way to determine energy system involvement.

Answer 2

True

Question 3

Velocity specificity refers to adding resistance to sprinting.

Answer 3

False

Question 4

The overload principle states that one must find a way to make exercise more difficult in order for the body to keep adapting.

Question 5

The principle of progression states that the body adapts to exercise in the way in which it is exercised.

Question 6

Exercises requiring speed and power should be performed last in a training session.

Question 7

Isolation exercises should be performed last in a training session.

Question 8

The performance of larger muscle groups is often limited by smaller muscle groups.

Question 9

Performing pull-ups for repetitions stresses the oxidative energy system.

Question 10

The vertical jump stresses the phosphagen energy system.

Question 11

Of the following, which is an example of specificity of training?

A) Performing floor presses to improve elbow extension during the bench press.
B) Performing sit-ups to improve five kilometer run performance.
C) Performing the leg press to improve upper body strength.
D) Riding the stationary bicycle to increase lower body strength.

Question 12

Of the following, which is not a question to consider when analyzing energy system involvement?

A) How long does the event last?
B) Of that time, how much is spent in activity?
C) What is the work to rest ratio of the sport?
D) Is the sport performed on one foot or two?

Question 13

Which is an example of applying the overload principle?

A) Applying a sport's work to rest ratios to metabolic conditioning.
B) Increasing the weight lifted on the power clean by five pounds.
C) Performing rotator cuff exercises to prevent shoulder injuries.
D) Mastering counter-movement jumps and the back squat before attempting depth jumps.

Question 14

Which of the following is an example of applying the principle of progression?

A) Having an absolute beginner perform a 1-RM on the power clean during their first session in the weight room.
B) Performing the depth jump from an 80cm box during the first plyometric workout of a season.
C) Mastering fundamental agility skills before speed up the agility drills and combining the skills.
D) Performing sprints with added resistance on the first sprinting session of a season.

Question 15

The principle of progression states that:

A) Exercise should approached as a series of steps, each building upon the one that came before.
B) The body adapts to exercise according to the manner in which it is exercised.
C) Exercise must be made more difficult in order for the body to keep adapting.
D) The largest muscle groups should be exercised before the smaller ones.

Question 16

Examine the four workouts below. Each is provided in the order in which the exercises are performed. Which follows the guidelines from the chapter?

A) Triceps extensions, military press, lateral raises, bench press
B) Military press, triceps extensions, lateral raises, bench press
C) Bench press, military press, lateral raises, triceps extensions
D) Lateral raises, military press, triceps extensions, bench press

Question 17

Examine the four workouts below. Each is provided in the order in which the exercises are performed. Which follows the guidelines from the chapter?

A) Good mornings, calf raises, power clean, front squats
B) Power clean, front squats, good mornings, calf raises
C) Front squats, power cleans, good mornings, calf raises
D) Calf raises, good mornings, front squats, power cleans

Question 18

Examine the four workouts below. Each is provided in the order in which the exercises are performed. Which follows the guidelines from the chapter?

A) Power snatch, snatch pulls, back squats, Romanian deadlifts
B) Back squats, snatch pulls, power snatch, Romanian deadlifts
C) Romanian deadlifts, back squats, snatch pulls, power snatch
D) Snatch pulls, back squats, Romanian deadlifts, power snatch

Question 19

Which of the following exercises comes closest to mimicking the movements and muscle recruitment patterns of the pull-up?

A) Bench press
B) Eccentric pull-up
C) Bent-over row
D) Barbell curl

Question 20

Which of the following exercises comes closest to mimicking the movements and muscle recruitment patterns of the vertical jump?

A) Split squat
B) Back squat
C) Calf raise
D) Bench press

Question 21

Give three example of applying the principle of specificity.

Question 22

List four ways to apply the overload principle.

Question 23

Provide two examples of applying the principle of progression.

Question 24

List the guidelines for how to organize exercises?

Question 25

Apply the principle of specificity to the pull-up exercise in terms of muscles/movements, energy system, and speed of movement.

Question 26

Summarize the challenges with the concept of velocity specificity.

Question 27

Describe the ways to apply the overload principle. Explain the shortcomings with each.

Question 28

Apply the principle of progression to the agility and sprinting drills described in chapter four.

Question 29

Taking the following exercises, organize them in a manner that is consistent with the exercise order guidelines from the chapter. Explain why the exercises should be organized in this manner (back squat, counter-movement jump, calf raises, power snatch, crunches).

Question 30

Take all the principles covered in this chapter and develop a four-week workout program to improve bench press 1-RM.

Question 31

The author raises concerns about the concept of velocity specificity. Summarize the text. Do you feel that velocity specificity exists? Support your argument and explain the implications to the conditioning of athletes.