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NONTRADITIONAL TRAINING FINAL
STUDY SCRIPT 2026 COMPLETE
QUESTIONS AND SOLUTIONS
โโ What is the recommended foot placement for free-standing ground- based exercises? Answer: Feet should be placed slightly wider than shoulder-width and remain flat on the ground. โโ When should athletes exhale and inhale during resistance exercises? Answer: Athletes should exhale during the concentric portion and inhale during the eccentric phase. โโ What technique may help maintain spinal stability with heavy loads? Answer: The Valsalva maneuver. โโ What are the benefits of bodyweight training? Answer: It is specific to individual anthropometrics, strengthens multiple muscle groups, develops relative strength, improves body control, and is low-cost. โโ What constitutes the anatomical core? Answer: The axial skeleton and all soft tissues with proximal attachments originating on the axial skeleton.
โโ How does increasing core stability affect athletic performance? Answer: It provides a better foundation for force production in the upper and lower extremities. โโ What are isolation exercises designed to do? Answer: Isolate specific core musculature without the contribution of the lower and upper extremities. โโ How do ground-based free weight activities compare to isolation exercises for core activation? Answer: They offer similar or greater activation of core musculature. โโ What advantages do machines offer over free weight exercises? Answer: Greater stability and the ability to target specific muscle groups. โโ What is a disadvantage of using instability devices for core training? Answer: They may lower the force output of an exercise by 30% or more. โโ What type of exercises provide a better training stimulus for core stability? Answer: Ground-based free weight exercises like squats, deadlifts, and Olympic lifts.
โโ How does core stability contribute to athletic performance? Answer: It enhances force production and overall movement efficiency. โโ What is the relationship between free weights and stabilizer muscles? Answer: Free weights activate stabilizer muscles more effectively than machines. โโ What is the primary goal of resistance training with alternative methods? Answer: To improve strength, stability, and performance through varied resistance techniques. โโ What is accommodating resistance? Answer: A method that allows for the speed of movement or isokinetic resistance to be controlled throughout the full range of motion (ROM). โโ What is variable resistance training? Answer: A method that alters resistance so the muscle maximizes force throughout the full ROM, usually involving chains or resistance bands. โโ What are chain-supplemented exercises? Answer: Exercises that use chains to determine resistance, requiring knowledge of chain structure, density, length, and diameter. โโ What is the purpose of applying chains to free weight exercises? Answer: To increase neuromuscular activation or enhance the stretch- shortening cycle.
โโ What is the principle behind determining resistance with resistance bands? Answer: Based on Hooke's law, where tension equals stiffness multiplied by deformation. โโ What is a common issue with resistance bands? Answer: Two supposedly equal bands may have a 3.2% to 5.2% difference, leading to an 8% to 19% difference in mean tension. โโ What is nontraditional implement training? Answer: Training methods that are gaining popularity but have relatively little research on their efficacy. โโ What are some examples of strongman training? Answer: Tire flipping, log lifting, and farmer's walk. โโ What is a key consideration when selecting a tire for flipping? Answer: The tire must be appropriate for the athlete based on body dimensions. โโ What is a common flaw when initiating tire flipping? Answer: Placing the feet too close to the tire, leading to poor back positioning.
โโ What is bilateral facilitation? Answer: An increase in voluntary activation of the agonist muscle group during bilateral movements. โโ Who is more likely to exhibit bilateral facilitation? Answer: Trained or stronger individuals. โโ Who is more likely to exhibit a bilateral deficit? Answer: Untrained, injured, or weaker athletes. โโ What is the first step in designing a resistance training program? Answer: Needs Analysis โโ What are the seven program design variables in resistance training? Answer: 1. Needs Analysis 2. Exercise Selection 3. Training Frequency
- Exercise Order 5. Training Loads and Repetitions 6. Volume 7. Rest Periods โโ What does a needs analysis evaluate? Answer: The requirements and characteristics of the sport and the assessment of the athlete. โโ What attributes are evaluated in the sport's needs analysis? Answer: Body movement patterns, strength, power, hypertrophy, muscular endurance, injury sites, and cardiovascular endurance.
โโ What is the purpose of assessing the athlete in a needs analysis? Answer: To profile the athlete's needs and goals, including training and injury status. โโ What should be included in an athlete's training background assessment? Answer: Type of training program, length of participation, intensity, and exercise technique experience. โโ What does physical testing and evaluation involve? Answer: Conducting tests of strength, flexibility, power, speed, and muscular endurance. โโ What is the goal of developing a training program based on needs analysis? Answer: To improve deficiencies, maintain strengths, and develop physiological qualities. โโ What factors should be considered when selecting exercises for a resistance training program? Answer: Types of resistance exercises, movements required by the sport, athlete's technique experience, available equipment, and training time. โโ What are core exercises in resistance training? Answer: Exercises that recruit large muscle areas, involve multiple joints, and are prioritized for their direct application to the sport.
โโ What is the general guideline for scheduling training sessions? Answer: At least one rest day between sessions, but not more than three. โโ What is a split routine in resistance training? Answer: Training different muscle groups on different days to allow for recovery. โโ How often should a beginner athlete train per week? Answer: 2 to 3 sessions per week. โโ How often should an advanced athlete train per week? Answer: 4 to 7 sessions per week. โโ What is the impact of the sport season on resistance training frequency? Answer: Increased emphasis on practicing sport skills during the in-season reduces the frequency of resistance training. โโ What is the impact of training load on recovery time? Answer: Athletes who train with maximum or near-maximum loads require more recovery time before their next training session. โโ How can alternating training loads enhance training frequency? Answer: Alternating lighter and heavier training days may enhance the ability to train more frequently.
โโ What is exercise order in resistance training? Answer: Exercise order refers to the sequence of resistance exercises performed during one training session. โโ What is the recommended order for exercises in a training session? Answer: Power exercises should be performed first, followed by other core exercises, and then assistance exercises. โโ What is preexhaustion in resistance training? Answer: Preexhaustion is a method that fatigues a large muscle group through a single joint exercise before a multi-joint exercise. โโ How does alternating upper and lower body exercises benefit training? Answer: Alternating upper and lower body exercises allows for full recovery between exercises, minimizes rest periods, and decreases training time. โโ What is circuit training? Answer: Circuit training involves performing exercises with minimal rest periods, typically 20-30 seconds. โโ What is the benefit of alternating push and pull exercises? Answer: Alternating push and pull exercises reduces fatigue in the involved muscles by ensuring the same muscle group is not used for two consecutive exercises.
โโ What is the formula for calculating training volume? Answer: Volume = number of sets x number of reps x weight lifted per rep. โโ What are the recommended repetitions and sets for strength training? Answer: For strength training, the goal is โค 6 repetitions and 2-6 sets. โโ What is the recommended rest period for strength training? Answer: The recommended rest period for strength training is 2-5 minutes. โโ What is the recommended rest period for hypertrophy training? Answer: The recommended rest period for hypertrophy training is 30 seconds to 1.5 minutes. โโ What is muscular endurance training goal in terms of repetitions? Answer: The goal for muscular endurance training is โฅ 12 repetitions. โโ What is the significance of load variation in training? Answer: Load variation helps athletes avoid performing the same high-load, low- volume regime repeatedly, especially with power exercises. โโ What is the purpose of light and medium training days? Answer: Light and medium training days are designed to provide recovery from heavy training days while maintaining sufficient training frequency and volume.
โโ What is the difference between absolute and relative load increases? Answer: Absolute load increases refer to a fixed weight increase, while relative load increases are based on a percentage of the current weight being used. โโ What is the impact of performing multiple sets on muscular strength? Answer: Performing multiple sets enhances strength better and faster than performing a single set to failure. โโ
