Resistance Training Guidelines for Women over 40

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Resistance Training Guidelines for Women over 40

Question 1:

Estrogen works with which type of cells to maintain, repair, and build healthy muscles?

A) Epithelial

B) Satellite

C) Connective tissue

D) Neural

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Resistance Training Guidelines for Women over 40

Question 2:

What are the two types of training load?

A) Physiological and psychological

B) Frequency and volume

C) External and internal

D) Heart rate and rate of perceived exertion

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Resistance Training Guidelines for Women over 40

Question 3:

Which statement is FALSE about what research shows for the relationship between higher volume resistance training programs and women over 40.

A) The fewer days at a higher intensity women devote to strength training, the lower their body fat and the higher their fat-free mass tend to be

B) The more days women devote to strength training, the lower their body fat and the higher their fat-free mass tend to be

C) In the Burrap et. al study, energy and protein consumption had little effect on muscle mass and fat loss

D) Low-volume training led to greater improvements in blood biomarkers, percent body fat, and trunk fat in women over 60

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Resistance Training Guidelines for Women over 40

Question 4:

Single-joint training benefits which performance factor?

A) Body composition

B) Muscle mass development

C) Balance

D) A and B

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Resistance Training Guidelines for Women over 40

Question 5:

What is redistributed rest training?

A) A method of resistance training that uses short rest periods every three to five repetitions within sets

B) A method of resistance training where three block sets of 15 each are done with a 30-second rest in between each set

C) A method of resistance training where rest is evenly distributed after each repetition; for example, 12 seconds between each repetition

D) A method of resistance training similar to powerlifting where the exerciser may rest up to 10 minutes between each maximum effort repetition

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Resistance Training Guidelines for Women over 40

Question 6:

Research suggests which type of training is highly effective to overcome age-related sarcopenia (muscle loss)?

A) Cardiovascular endurance training

B) High-volume resistance training

C) Low-volume resistance training

D) Plyometric training

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Resistance Training Guidelines for Women over 40

Question 7:

An example of a bilateral lower body plyometric exercise is:

A) Overhead squat

B) Bulgarian jump split squat

C) Squat jumps

D) Plyometric push-ups

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Resistance Training Guidelines for Women over 40

Question 8:

Which program design variable must be considered when designing resistance training routines and programs is:

A) Volume

B) Frequency (days/week) of training

C) Intensity of training

D) All of the above should be considered when designing a resistance training program

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Resistance Training Guidelines for Women over 40

Question 9:

Which of the following is an example of a unilateral lower-body exercise suitable for most people?

A) Squat

B) Plyometric bench press

C) Lunge

D) Seated leg press

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Resistance Training Guidelines for Women over 40

Question 10:

Research suggests that plyometric training for active aging should be done how many days per week?

A) 1

B) 3

C) 5

D) 7

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Resistance Training Guidelines for Women over 40

Question 11:

Which type of training load varies day to day?

A) Physiological

B) Psychological

C) External

D) Internal

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Resistance Training Guidelines for Women over 40

Question 12:

Which program design variable recommendation has been changed in recent years for women?

A) Duration

B) Volume

C) Frequency

D) Intensity

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Resistance Training Guidelines for Women over 40

Question 13:

Multiple-joint exercises tend to favor which exercise outcome?

A) Body composition

B) Muscle mass development

C) Balance

D) Total oxygen consumption

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Resistance Training Guidelines for Women over 40

Question 14:

Which type of set design uses a short break within a set to complete a set?

A) Drop set

B) Cluster set

C) Super set

D) All of the above

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Resistance Training Guidelines for Women over 40

Question 15:

What time are muscles most pliable?

A) 7 am – 9 am

B) 11 am – 1 pm

C) Noon – 2 pm

D) 4 pm – 6 pm

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