Deck 16: Planning Your Personal Weight Training Program

Question 1

The overload principle is the basis of all physical training programs designed to promote improvement.

Answer 1

True

Question 2

Beginning weight trainers should perform at least two or three exercises for every body part.

Answer 2

False

Question 3

Twenty to fifty repetitions in each set of each exercise will produce the greatest strength gain.

Answer 3

False

Question 4

Exercising the same muscles 6 days a week produces the fastest gain.

Question 5

When using the DeLorme 3 x 10 workout the 3^rd set of each exercise should be performed with 100% of your 10 RM.

Question 6

You must exercise the exact muscles you want to develop. This is explained by which one of the following basic weight training principles?

A) Specificity
B) Overload
C) Progression
D) Concentration

Question 7

Which one of the following is the recommended resistance if you want to develop strength?

A) 85% to 100% of your 1 RM
B) 70% to 85% of your 1 RM
C) 50% to 70% of your 1 RM
D) 60% to 80% of your 1 RM

Question 8

What repetition range is recommended if you want to train for general muscle fitness or muscle tone?

A) 1 to 5 reps
B) 5 to 10 reps
C) 8 to 12 reps
D) 20 to 50 reps