KNR 313 Mid-term Study Guide

The midterm will cover chapters 9 – 13 and 15. Also review the “Why we program power point”
A majority of the midterm will cover this power point. This study guide is intended to focus your
studying however, please take note, anything covered in class (including power points, handouts, or
chapter readings) could be on the exam.

Know the recommendations for resistance training and flexibility

Know the health benefits associated to resistance training

Know the energy systems used during exercise including intensities and duration of exercise

Be able to identify the ways lactate is used during resistance training and the ways lactate are ‘cleared’

Be able to define and list difference between muscle fiber types

Know the relationship between motor neurons and muscle fiber type

Be able to describe what happens to the force velocity curve with regular resistance training.

Be able to define the size principle

Know how strength and power improvements occur during different stages of resistance training

Be able to identify acute and chronic muscle adaptations in response to resistance training:

Be able to define hypertrophy and hyperlasia

Be able to identify and define factors related to fatigue

Be able to identify and define training, volume, intensity, volume-load, and frequency

Be able to define and describe each type of muscle contraction

Know the four primary resistance training goals in a correct sequence order and identify them based
on client goals

Know the repetition ranges, load percentages (% of 1RM), and rest interval recommendations for each
of the four primary training goals for beginners, novices, and advanced clients

Be able to explain why the rest intervals are as long as they are

Be able to define all the principles of training

Be able to define or describe the Specific Adaptation to Imposed Demands (SAID Principle):

Be able to describe macrocycle mesocycle, and microcycle

Know the components of a warm-up

Know the different variations of resistance training (i.e. set system, supersets, split routine, etc.)
 KNR 313 Mid-term Study Guide

Be able to define overtraining and describe symptoms

Be able to define detraining

Know factors that affect flexibility

Know the different types of stretching

Be able to define motivational techniques and be able to describe how you would use it to help
motivate clients

Know which sport supplements (ergogenic aids), have scientific proof they work as intended