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New Jersey City University

Emergency Personnel Fitness

Strength Training

Exercise 6

Section I: Knowledge & Comprehension

A. List a few of the many physical and physiologic benefits to be gained through routine circuit-type

resistance training.

1. __________________________________. 2. ____________________________________.

3. __________________________________. 4. ____________________________________.

5. __________________________________. 6. ____________________________________.

B. Prior to beginning your resistance exercise circuit, what two things should you do to optimize your

training session?

7. __________________________________. 8. ____________________________________.

C. If you are relatively new to this type of activity, it is highly recommended that you begin your

strength training with the sue of what type of resistance equipment. Why?

9. __________________________________. ______________________________________

___________________________________________________________________________.

D. Once you have developed your lifting technique and skills, it may be quite beneficial for you to

switch to the use of what type of resistance equipment. Why?

10. _________________________________. ______________________________________

____________________________________________________________________________.

E. With the circuit-type resistance training program, the (negative) eccentric movement which returns

you to the start position of the exercise should be completed in approximately how many seconds?

11. _________________________________.

F. With the circuit-type resistance training program, the powerful concentric movement into the

exercise should take approximately how many seconds to complete?

12. _________________________________.

G. Should you hold your breathe while executing a resistance exercise? Support your answer.

13. _________. _____________________________________________________________.

H. Describe how you should breathe when completing resistance training exercises.

14. ________________________________________________________________________.

I. What is the potential value in stretching and completing some low intensity aerobic training after

completing a rigorous circuit training routine?

15. _________________________________________________________________________.

J. Approximately how many repetitions and how intense should the resistance be in your resistance

training program if it is your primary interest to increase your muscular strength?

16. _________________________________________________________________________.

K. Approximately how many repetitions and how intense should the resistance be in your resistance

training program if it is your primary interest to increase your muscular endurance?

17. _________________________________________________________________________.

L. As a general rule, how many resistance training sessions should you complete each week to obtain

excellent training effect?

18. ________________________