Exercise Prescription and Programming: Master Exercise Planning for Success

Question 1

Which principle of training involves gradually increasing training load and intensity to promote adaptation?

Accepted Answer

Progressiveness

Answer

Specificity

Answer

Reversibility

Answer

Individualization

Question 2

Which fitness component is not typically improved by resistance training?

Accepted Answer

Flexibility

Answer

Strength

Answer

Power

Answer

Endurance

Question 3

The concept of 'periodization' in exercise programming refers to:

Accepted Answer

Strategically varying training volume and intensity over time

Answer

Training only during specific seasons

Answer

Focusing on one specific muscle group at a time

Answer

Incorporating rest and recovery periods

Question 4

Which of the following is NOT a benefit of regular physical activity?

Accepted Answer

Increased risk of developing chronic diseases

Answer

Improved cardiovascular health

Answer

Reduced body fat percentage

Answer

Enhanced mood

Question 5

Which of the following is a type of warm-up exercise?

Accepted Answer

Dynamic stretching

Answer

Weightlifting

Answer

Plyometrics

Answer

Yoga

Question 6

The 'FITT' principle in exercise prescription represents:

Accepted Answer

Frequency, Intensity, Time, Type

Answer

Flexibility, Intensity, Time, Type

Answer

Frequency, Intensity, Technique, Type

Answer

Fitness, Intensity, Time, Type

Question 7

When prescribing exercise, which principle is essential to follow?

Accepted Answer

Gradually increasing intensity and duration over time.

Answer

Prescribing the highest intensity and duration possible for all clients.

Answer

Prescribing identical exercise programs for all clients.

Answer

Disregarding client preferences when designing exercise programs.

Question 8

Which of the following is NOT a primary purpose of exercise testing in exercise prescription?

Accepted Answer

Predict future health outcomes

Answer

Determine an individual's fitness level

Answer

Design an individualized exercise program

Answer

Monitor progress and make adjustments to the exercise program

Question 9

What's the primary goal of flexibility exercises?

Accepted Answer

Enhancing range of motion

Answer

Boosting muscular endurance

Answer

Lowering body fat percentage

Answer

Improving cardiovascular fitness

Question 10

What is the difference between a set and a repetition?

Accepted Answer

A set is a group of repetitions performed continuously, while a repetition is a single execution of an exercise.

Answer

A repetition is a group of sets performed continuously, while a set is a single execution of an exercise.

Answer

A set and a repetition are the same thing.

Question 11

What type of muscle contraction occurs when a muscle shortens?

Accepted Answer

Concentric

Answer

Eccentric

Answer

Isometric

Question 12

Which of the following exercises targets the quadriceps muscle group?

Accepted Answer

Leg press

Answer

Hamstring curl

Answer

Bicep curl

Answer

Triceps extension

Question 13

What is the recommended starting intensity for an individual new to exercise?

Accepted Answer

30-40% of maximum heart rate

Answer

50-60% of maximum heart rate

Answer

70-80% of maximum heart rate

Answer

90-100% of maximum heart rate

Question 14

What is the recommended frequency of exercise for general health benefits?

Accepted Answer

4-5 times per week

Answer

1-2 times per week

Answer

2-3 times per week

Answer

6-7 times per week

Question 15

What is the role of muscle soreness in exercise progression?

Accepted Answer

It can be a sign of adaptation

Answer

It is an indication of overtraining

Answer

It should be avoided at all costs

Answer

It has no significance in exercise progression

Question 16

Which of the following is NOT a benefit of regular exercise?

Accepted Answer

Decreased coordination

Answer

Improved cardiovascular health

Answer

Increased muscle strength

Answer

Reduced risk of chronic diseases

Question 17

Describe the purpose and methods of evaluating exercise programs and explain how evaluation results should be used to inform future program design.

Accepted Answer

Evaluation of exercise programs helps in ensuring that the programs are effective, safe, and meet individual needs.

Accepted Answer

Methods of evaluation include questionnaires, fitness tests, and subjective feedback from participants.

Answer

Evaluation should only be done after the program is completed.

Answer

Evaluation results should not be considered when making decisions about future program design or modifications.

Question 18

List and explain the fundamental principles of exercise progression. Discuss how these principles can be used to design a personalized exercise program.

Accepted Answer

Individualization, gradual overload, specificity, reversibility, and rest.

Answer

Adaptation, intensity, duration, frequency, and variation.

Answer

Progression, regression, plateau, periodization, and tapering.

Answer

Volume, frequency, intensity, time, and type.

Question 19

Which elements are crucial for designing an effective exercise program?

Accepted Answer

Assessing the individual, setting goals, choosing exercises, and creating a progression plan

Answer

Choosing exercises, ensuring equipment availability, and prioritizing safety

Answer

Setting goals, determining exercise intensity, and frequency

Answer

Including warm-ups, cool-downs, and flexibility exercises

Question 20

What method of exercise progression involves gradually increasing the weight or resistance used?

Accepted Answer

Progressive resistance training

Answer

Flexibility training

Answer

Speed training

Answer

Cardiovascular endurance training

Question 21

What is the primary purpose of periodization in exercise programming?

Accepted Answer

To optimize training adaptations by varying intensity and volume over time

Answer

To enhance motivation and variety

Answer

To prevent overtraining and injuries

Question 22

Which of the following is an example of cardiovascular endurance training?

Accepted Answer

Running

Answer

Yoga

Answer

Stretching

Answer

Weightlifting

Question 23

When selecting exercises for an exercise program, it is essential to consider the individual's:

Accepted Answer

Fitness level and goals

Answer

Exercise popularity

Answer

Equipment availability

Answer

Trainer's personal preferences