Muscular Training Principles Flashcards
7 cards from real ACE practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Muscular Training Principles flashcards as text
Which muscle fiber type is most recruited during a 400-meter sprint?
Answer: Type IIx (fast-twitch glycolytic)
A 400-meter sprint relies heavily on Type IIx fast-twitch fibers due to high-speed, high-force demands that quickly deplete phosphocreatine and utilize anaerobic glycolysis.
According to the ACE IFT Model, which component of a resistance training program should be established first for a beginner?
Answer: Neuromuscular efficiency and movement quality
The ACE IFT Model prioritizes establishing a base of neuromuscular efficiency, joint stability, and correct movement patterns before progressing to load-focused phases.
What does the term 'training volume' represent in resistance training?
Answer: Sets × reps × load across a given training period
Training volume is quantified as the product of sets, repetitions, and load (sets × reps × weight), representing total mechanical work performed.
A client wants to improve muscular power for a sport that requires explosive jumps. Which training method is MOST appropriate?
Answer: Olympic lifts and plyometrics at 30–70% 1RM with maximal velocity
Power training requires moving loads at high velocity; Olympic lifts and plyometrics at 30–70% 1RM develop the rate of force development needed for explosive sport movements.
Which of the following is an example of a bilateral strength deficit?
Answer: Being stronger during a single-leg squat than during a bilateral back squat on a per-leg basis
A bilateral deficit occurs when each limb produces less force when both are working simultaneously than when working independently, suggesting inhibition during bilateral efforts.
The 'repeated bout effect' in resistance training refers to:
Answer: Reduced muscle damage and soreness following a second bout of the same exercise
The repeated bout effect describes the rapid protective adaptation after an initial muscle-damaging bout, resulting in significantly less damage and soreness upon repetition.
Which variable manipulation is MOST effective for preventing training plateaus in long-term resistance training clients?
Answer: Periodically altering exercises, intensity, volume, or rest periods
Systematic variation of training variables (periodization) disrupts accommodation, forcing continued neuromuscular and structural adaptations beyond initial plateau points.