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Health for Life | Getting Started | Fitness Profile | Muscle Function Assignment | Advanced Weight Training | Final Test
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PAF 301 FINAL TEST REVIEW
| PART A | Definitions [20 mks] – Choose 10 of 13 |
| PART B | Listing [12 mks] – one 5 mark question, one 4 mark question, one 3 mark question |
| PART C | Short Answer [43 marks – 6 questions] There is one 10 mark questions, one 15 mark question, one 8 mark question, two 4 mark questions and one 2 mark question. |
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| CLASS NOTE | Know definitions Training cycles-mass, power, cut-know and explain When and how to change your program |
| GETTING STARTED | Review this note Lifting-how often, sets, reps, rest, types of lifting Muscle groups Stretching-how-why Proper positioning Breathing Flexibility Safety Definitions ie.-cardiovascular endurance |
| ADVANCED TRAINING | Forced reps Negative training Super sets-name and explain 3 types Stripping set-explain Plyometrics-explain-define-safety concerns |
| MUSCLE CHART | Know the names of muscles (proper spelling) what they do and exercises to develop those muscles. |
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PAF 301 FINAL TEST QUESTIONS
| Definitions | Intensity, repetitions, sets, interval training, overload principle, negative resistance, circuit training, iso tension, muscle confusion, muscular strength, muscular endurance, cardio-respiratory endurance, forced repetitions, Plyometrics. |
| 1. | List five safety procedures you should adhere to while
lifting weights.[5 marks] |
| 2. | When should a weight trainer change their program? [3
marks] |
| 3 | With reference to the question 2, how might you alter your program to improve your results? [4 marks] |
| 4. | Name any five muscles, describe their main function and give an example of an exercise that would be most suitable to develop that muscle. [15 marks] |
| 5. | What is the difference between negative resistence and negative weight training? [4 marks] |
| 6. | What is super setting? Give and example of exercises for the three types of super setting, and explain how each type of super setting differs form the next. [10 marks] |
| 7. | We discussed three weight training cycles in class. One type was the cut cycle where light to moderate weights were used for all body parts performing 12-25 repetitions with no more than 45 seconds rest between sets. Describe the other two cycles in the above manner. [10 marks] |
| 8. | Name and explain the three types of pyramid workouts. [8 marks] |
| 9. | Explain why you should stretch before and after lifting. Describe two of the four techniques you should use to perform a good stretch. [8 marks] |
| 10. | Describe how one would perform a stripping set. How often should you perform a stripping set for each exercise. [4 marks] |
| 11. | Explain the law of diminishing returns when performing sets in weight training. [2 marks] |
| 12. | Explain the proper breathing technique while weight training. [2 marks] |
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