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Course Content
Download Full Lessons PDF
0/1
Resistance Training PDF
Fundamentals of Resistance Training
0/5
Fundamentals of Resistance Training
05:00
Definition and Benefits of Resistance Training
Understanding Muscle Architecture and Fiber Types
Skeletal Muscle Contraction (The Sliding Filament Theory)
Bioenergetics: Energy Systems in Strength Training (ATP-CP, Glycolytic)
Biomechanics and Anatomy
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Biomechanics and Anatomy
05:00
Anatomical Planes of Motion and Terminology
Joint Actions and Muscle Roles (Agonist, Antagonist, Synergist)
Levers in the Human Body and Mechanical Advantage
Physiological Adaptations
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Physiological Adaptations
05:00
Neural Adaptations (Motor Unit Recruitment and Synchronization)
Muscular Adaptations (Hypertrophy vs. Hyperplasia)
Connective Tissue Adaptations (Bones, Tendons, and Ligaments)
Program Design and Principles
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Program Design and Principles
05:00
The Principles of Training (Overload, Specificity, Reversibility)
Acute Training Variables (Sets, Reps, Rest, Intensity)
Exercise Selection and Order
Safety, Technique, and Spotting
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Safety, Technique, and Spotting
08:28
Proper Breathing Techniques and the Valsalva Maneuver
Resistance Training Equipment (Free Weights vs. Machines)
Spotting Techniques and Safety Protocols
Self-Assessment Simulator
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Self-Assessment Simulator
Feedback Survey
0/1
Feedback Survey
RESISTANCE TRAINING
About Lesson
Blank Form (#3)
Topic 1: Fundamentals & Basic Concepts
Question 1: The SAID principle stands for:
Specific Adaptation to Imposed Demands
Systematic Activity for Increased Development
Selective Adaptation for Individual Differences
Standardized Assessment of Intensity Demands
Question 2: A client can successfully complete 12 reps but fails on the 13th rep. The load used represents approximately what percentage of their 1RM?
95%
85%
75%
65%
Question 3: During the eccentric phase of a lift, the muscle is typically:
Shortening under tension
Lengthening under tension
Relaxing completely
Isometrically contracting
Topic 2: Biomechanics & Training Modalities
Question 4: Which of the following exercise pairings represents an agonist-antagonist superset?
Bench press + Bent-over row
Squat + Leg extension
Bicep curl + Tricep pushdown
Both A and C
Question 5: A program that alternates between upper body and lower body exercises within the same workout is called:
Circuit training
Split routine
Periodized training
Concurrent training
Topic 3: Physiological Adaptations
Question 6: Which repetition range is most appropriate for maximizing muscular hypertrophy?
1–5 reps
6–12 reps
15–20 reps
20–30 reps
Question 7: Which training frequency is generally considered the minimum to stimulate meaningful strength gains in a novice lifter?
1 session per week per muscle group
2 sessions per week per muscle group
4 sessions per week per muscle group
6 sessions per week per muscle group
Question 8: Which of the following is a primary goal of the "stabilization endurance" phase?
Maximal load lifting
Power and speed (Focus on Neural Adaptation)
Maximum Muscle Hypertrophy
Minimal rest periods
Topic 4: Program Design Variables (The Simulation Core)
Question 9: Which training variable refers to the total number of sets performed for a specific exercise in a single session?
Volume
Intensity
Frequency
Density
Question 10: The principle of progressive overload suggests that:
Intensity must always remain the same
Training stress must increase over time to force adaptation
Rest periods should always be decreased
Volume must decrease every single session
Question 11: Which of the following rest intervals is MOST appropriate for muscular endurance (15–25 reps)?
30 seconds or less
60–90 seconds
2–3 minutes
3–5 minutes
Question 12: In a periodized program, as intensity increases, what typically happens to volume?
Remains constant throughout
Decreases while intensity increases
Increases while volume increases
Fluctuates randomly
Question 13: If a client rests for 90 seconds between sets, what training variable is being manipulated?
Volume load
Training density
Exercise selection
Repetition tempo
Question 14: (The Calculation) A client's 1RM squat is 100 kg. What load should they use for a hypertrophy-focused set of 10 reps (75% of 1RM)?
60 kg
75 kg
85 kg
95 kg
Topic 5: Safety & Professional Practice
Question 15: When designing a program for a beginner, which of the following is the MOST important initial focus?
Maximal strength testing
Exercise technique and movement quality
High-intensity interval training
Superset and drop-set techniques
Your Total Score
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