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 training technique involves performing a set to momentary muscular failure, then immediately reducing the load by 20–25% and continuing for additional reps?
Answer: Drop sets (descending sets)
Drop sets extend a set past initial failure by rapidly reducing the weight, allowing additional repetitions to be performed and increasing metabolic stress on the muscle.
For a healthy, trained adult seeking general muscular fitness, the ACE recommends resistance training at least:
Answer: Two non-consecutive days per week per muscle group
ACE guidelines recommend training each major muscle group at least 2 non-consecutive days per week to allow 48 hours of recovery between sessions targeting the same muscles.
Which of the following is TRUE about isometric muscle actions?
Answer: The muscle produces force with no change in joint angle or muscle length
Isometric contractions produce force without changing muscle length or joint angle, such as holding a plank or pressing against an immovable object.
A client who has been consistently training for 2 years asks about 'muscle confusion.' What is the most accurate evidence-based response?
Answer: Muscles do not get 'confused'; progressive overload and periodization drive adaptation more effectively than random variation
There is no scientific concept of 'muscle confusion'; systematic progressive overload and periodization — not random variation — are the evidence-based drivers of long-term adaptation.
What does 'training frequency' refer to in resistance training program design?
Answer: How many times per week a muscle group or the body is trained
Training frequency describes how often (sessions per week) a muscle group or the entire body is subjected to a training stimulus.
Which of the following BEST describes muscular power?
Answer: The ability to produce force rapidly, combining strength and speed
Muscular power is the product of force and velocity (Power = Force × Velocity), reflecting how quickly a muscle can generate and apply force.
Which of the following training adaptations is associated with sarcoplasmic hypertrophy?
Answer: Increased volume of non-contractile fluid and glycogen within the muscle cell
Sarcoplasmic hypertrophy involves expansion of the sarcoplasm (metabolic fluid, glycogen, enzymes) without proportional increases in contractile proteins, often attributed to higher-volume bodybuilding protocols.