T or F 1.The fundamental principles for any strength program are frequency, intensity, and safety. T or F 2.When starting a strength training program you may expect to increase your muscular strength by 20% in the first 8-12 weeks. 3.Genetic potential is the primary limiting factor for maximizing your strength gains. 4.For quick strength gains, most beginners should start with between 15-20 repetitions for all muscle groups. 5.Exercising larger muscle groups first will provide a training effect. T or F 6.Beginners should focus on training their weakest muscle groups first. 7.To lift heavier weights and exercise more muscle, use multi-joint movements. 8.It usually takes longer to learn proper techniques on free weight exercises because they require more balance and coordination for safe and effective use. 9.Starting weights for most muscle groups should begin around 50% of the lifters 1RM. T or F 10.Lifting between 8-12 repetitions of 3 - 4 sets is recommended for most beginning programs. 11.Changing one or moreof your training variables each month will usually encourage quicker results. 12. As you progress into your second and third month of training, adding additional sets and lifting loads near 80% of your I RM will keep the training stimulus effective. JM139 1/12 9
13.Lifting 8-12 repetitions to failure usually equates with loads that equal 60-70 % of your total workload. T or F 14.During the first few weeks of strength training program, one set on all exercises is recommended. 15.Most beginners should rest 2-3 minutes between sets to allow for musclerecovery. 16.Allowing 48 hours of recovery time between workouts is usually sufficientfor most beginning lifters. 17.Experienced lifters can actually maintain their strength levels with one high intensity workout per week. T or F 18.For continued muscle/or fitness gains, each workout session should be harder than the previous workout. 19.To increase your workload, adding 5-10% to weight lifted is appropriate. 20. If you easily lift at least 6-8 good repetitions you should increase your weights on your next workout JM139 1/12 10
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