Download WEEK 6 ISSA BODYBUILDING TEST WITH COMPLETE SOLUTIONS. and more Exams Advanced Education in PDF only on Docsity!
WEEK 6 ISSA BODYBUILDING TEST
WITH COMPLETE SOLUTIONS
Deadlifts can help bodybuilders grow - correct answer-their lower back Straight-arm pulldown - correct answer-increases lat development and focus on Eccentric portion never do arm flexion exercises before - correct answer-shrugs and deadlifts Snatch Grip Deadlift - correct answer-don't start at the floor great for the upper back flat back mid shin level using mechanical advantage on drop set pull ups - correct answer-weakest grip to chin up to pull up mechanical advantage drop set - correct answer-lower the angle isolation to compound set example - correct answer-fly set with press euroblast training - correct answer-quick lifting to pump blood to muscles myofibrillar hypertrophy - correct answer-max intensity and low reps 1 to 5 rep range with greater than 85% of 1 RM sarcoplasmic hypertrophy - correct answer-Increase in the volume of the sarcoplasmic fluid in the muscle cell with no concurrent increase in strength. fluid is 25% to 30% of the muscles size saroplasmic hypertrophy is achieved with - correct answer-high reps and high volume even though the muscle increased in size - correct answer-the density of muscle fibers per unit decreased, resulting in no increase in muscle strength
Powerlifters with minimal body fat have a much different look and appear to have a different shape than do bodybuilders with a similar percentage of body fat, although the two types weigh the same. - correct answer-true Complete isolation is impossible, but do your best; synergist and stabilizer muscles may be somewhat involved, but make an effort to place the load on the appropriate muscles. - correct answer-true isolation exercises - correct answer-cause overload Performing an exercise unilaterally many times is a great way not only to identify a specific weakness or imbalance but also to stop it dead in its tracks! - correct answer-true A muscle has an origin and insertion: The origin is the part that does not move, whereas the insertion is the part that does move. To fully develop a muscle, you need to attack both muscle functions. - correct answer-true Charles Poliquin proposed origin/insertion supersets. For the biceps, the example Poliquin cited was close grip chin-ups supersetted with incline dumbbell bicep curls. - correct answer-true t is important to prioritize lagging body parts in your training schedule to ensure that optimal body development occurs. Setting priorities does not only mean working what is most important at the beginning of the week; it takes a bit of creativity and planning. - correct answer-true Scientific studies confirm that training on a stable surface is the most efficient way to load core muscles. - correct answer-true Rest-pause training breaks down one set into several mini-sets with a brief rest between each. With slight tweaks, the rest-pause method can be used to reach both strength and hypertrophy goals. - correct answer-true The EuroBlast focuses on the pump, pumping the muscles in different ways and suffusing the body part you're working with massive quantities of blood and nutrients that muscles need. - correct answer-true Staggered sets is a type of training in which you stagger your smaller and more slowly developing body parts between sets for larger muscle groups, such as doing a set of wrist curls or concentration curls between sets of leg presses or squats. This will allow you to train the bigger muscle group (legs, in this example) with plenty of energy and power while also working the smaller muscle (either forearms or biceps, in this example). - correct answer-true Traditional pyramiding involves performing sets consisting of high reps at the beginning of the workout (base of pyramid), working toward the top of the pyramid by decreasing reps and increasing weight. Starting with lighter weights gives your muscles and connective tissues a chance to warm up for the heavier weight later in
Most lifts are composed of both an eccentric and concentric portion. The body can handle more weight during the eccentric portion, so some bodybuilders have taken to doing sets of only eccentric contractions in an effort to increase intensity. If your bench press max is 250 pounds and you put 275 pounds on the bar and slowly lower the weight, you have performed a negative in the traditional sense. After the weight is lowered, your partner will assist you by helping you lift the weight back to arms extension or the starting point; the weight is lowered once again, and the muscles are engaged in an all-out fight against all-mighty gravity. Some athletes can handle an excess of 160% of their one-repetition max on negatives. - correct answer-true Partial reps are a movement performed in a specific range of motion. For the bench press, an example would be a board press; for the deadlift, a rack pull; and for a military press seated, a military press to the top of the head or presses from pins in a power rack. Partial reps allow for an overload. In other words, you can use more weight in a partial range of motion than in a full range of motion, which will help your central nervous system adapt to heavier weights and provide a huge psychological boost as you climb the intensity ladder of heavy weights. - correct answer-true The idea behind DC Training is to train heavy: your limit strength is your base. Stronger muscles generally equal bigger muscles. Although the correlation is not always that direct, getting stronger is a surefire way to increase neuromuscular efficiency and set the stage to increase muscle mass. - correct answer-true Peak contraction training is simply the isolation of muscles through movements that remove the synergist muscles. For example, peak contraction training would call for a cable flye over a dumbbell flye because of the continuous tension offered. This would be done at a slow speed, purposely feeling out the tension placed on the pectorals and holding the cables together at the top, or "peak" of the movement, where tension is greatest, for 1-2 seconds, maximally contracting the chest. - correct answer-true In a nutshell, Mentzer's system was based on believing virtually every bodybuilder was severely overtrained. Mentzer called for infrequent, brief, and very intense workouts. Every set was taken to absolute failure, and the goal was to always use more weight than was used in the previous workout. Many times, just one set per body part was taken to total failure. Heavy-duty routines are generally performed for the whole body two to three times a week, and some go as infrequently as a single session every 9-10 days. - correct answer-true The of peripheral heart action training idea is to keep circulating blood through the body throughout the entire workout, done by attacking the smaller muscles around the heart first and then moving outward. This system is vigorous and requires continued intense exercise for a prolonged period with no rest. For these reasons, the poorly conditioned bodybuilder and the faint of heart will not do well with this training system. The idea with peripheral heart action training is to use primarily compound movements for efficiency. The system is composed of four distinct sequences of exercises, and each sequence is designed to encompass every major body segment. The goal is to "shunt" blood up and down the body; this is extremely taxing on the cardiovascular system, for which the obvious benefits are a reduction in body fat and, of course, improved metabolic rate. - correct answer-true
Circuit training is similar to peripheral heart action training, but it's a strategy more suitable for the beginner level trainee. The objective in peripheral heart action training is to keep the heart rate at 80% of your maximum. With circuit training, your goal is to complete the prescribed exercises within a time limit. - correct answer-true Circuit training is supposed to increase your metabolic rate and raise your heart rate, so the emphasis should be on larger muscle groups. You do not want to give up the strength aspect, so it is recommended to perform circuits with an emphasis on opposing muscle groups, preferably with emphasis on compound movements. - correct answer-true time under tension means the length of time it takes to complete a set. The idea behind time under tension training is that the longer a muscle is under tension, the more muscle breakdown there is, and this extra muscle breakdown leads to greater muscle growth. Studies generally demonstrate that the most effective time under tension for maximal hypertrophy is 30-50 seconds per set. The total length of time is important; however, avoid spending maximal time in the portion of the lift that is the easiest. - correct answer-true Four numbers make a tempo; let's look at a 4-1-2-1 tempo, a common prescription for hypertrophy. The first number 4 is the negative (eccentric phase). Let's say you are bench pressing; this means take 4 seconds to lower the weight to your chest. The second number is a 1, meaning a 1-second pause at the bottom of the lift between the negative and positive portion. The third number is the amount of time it will take you to perform the positive or concentric portion of the lift, in this case, 2 seconds. The last number, 1, is the isometric hold of 1 second at the top of the movement before beginning the negative portion of the lift. - correct answer-true Compensatory acceleration training, popularized by Dr. Fred Hatfield, simply means lifting sub-maximal weights with maximal force. CAT training provides the bodybuilder with great neural adaptations, a true mind-muscle connection; because CAT training is performed in basic core lifts, the learning curve is virtually nonexistent, especially compared with Olympic lifts designed to improve speed strength. - correct answer-true linear periodization - correct answer-Starts a training cycle with lower intensity and higher volume and progressively, over a training cycle, is increased. In general, linear periodization divides training into three phases: 1) hypertrophy, 2) strength, and 3) power, in that order. reverse linear periodization - correct answer-Linear periodization in reverse order, the cycle starts with high intensity and low volume and progresses to higher volume with lower intensity. Undulating Periodization - correct answer-This is a nonlinear model of periodization in which training variables are frequently adjusted daily or weekly. This model concurrently trains hypertrophy, strength, and endurance. Session A might train power, session B might train hypertrophy, and session C might train strength.
