Hypertrophy Cert4Bubble 1
Hypertrophy Mastery Quiz
Test your knowledge of hypertrophy training and muscle growth with our comprehensive quiz! Whether you're a fitness enthusiast or a professional trainer, this quiz is designed to challenge your understanding and help you learn more about effective muscle-building techniques.
Key topics covered include:
- Muscle anatomy and physiology
- Training principles and strategies
- Nutrition for muscle repair
- Assessment of hypertrophy training
Finish the sentence. "muscles, we have over..."
300 of them
400 of them
500 of them
600 of them
Which system controls muscular contraction?
Nervous
Skeletal
Endocrine
Circulatory
When we put of our muscles through stress, they experience what?
Macroscopic damage
Microscopic damage
None of these
Enhanced storage
What does the body need to repair damaged muscle fibres?
Proper PEP, cardio and hormones
Proper nutrition, hormones and cardio
Proper nutrition, hormones and rest
KFC
Most most repair post-hypertrophy training takes place when?
When we are stretching
When we are training another body part
When we are doing easy cardio
At night when we are sleeping
What factors contribute to muscle growth?
Age, size and training experience
Size, training experience and fitness level
Age, gender and genetics
Gender, genetics and height
What are some reasons people may train hypertrophy styles?
Body armour, confidence and postural health
Increase weight, bone health and appearance
Increased strength, confidence and muscle balance
These are all really good reasons
Complete the following kaupapa regarding hypertrophy training. Train big...
Eat big, recover big, get big
Lift big, eat big, get big
Recover big, train big, repeat
Drink cement and harden up
What we need to understand before writing hyperch PEPs is?
Anatomy and physiology
Training principles
These all need to be understood
Nutrition
Exercise analysis
Regarding training principles, FITT stands for what?
Frequency, individual PEP, time and type
Frequency, individual response, time and type
Frequency, intensity, time and type
Frequency, intensity, time and tempo
Yet to be covered by Logz, but a sneaky preview regarding protein recommendations, what does he suggest to enhance muscle growth while training hyperch styles?
2.5 grams per kg of body weight
01.5-2 grams per kg of body weight
2.5-3 grams per kg of body weight
0.5-1 grams per kg of body weight
A place to start a hyperch style PEP might be...
Upper / lower body split
Total body trained 5-days per week
Push one day and Pull the next, with legs on the other
Total body trained 3 days per week with a rest day between
The 5-day split we are writing for our PEP exam is split into the following days...
Chest, Legs, Back, shoulders, arms
Back, Legs, Chest, Legs, shoulders
Chest + synergists, Legs I, Back + synergists, Legs II, Upper
Biceps, Chest, Traps, Chest, Abs
What exercise might we train on day one in our split routine, the same day as chest?
Preacher curl
Hammer curl
Face Pull
Skull Crusher
What exercise might we train on day three in our split routine, the same day as back?
Reverse DB Flyes
DB Flyes
Incline DB Flyes
Arnie Press
What exercise might we train on day four in our split routine?
Hip Thrust
Standing Calf Raise
Reverse Lunges
Front Squat
RDL
Any of these because it's "legs II"
What is our muscle focus on day five?
Chest
Back
Chest and back
It depends on what the client wants or needs to target
Biceps
Triceps
Shoulders
What is meant be the term forced reps?
Reps done up to failure
The last couple of rests in a heavy set
The reps completed after failure
Your RM
If we say your load is 10RM and do 12 reps, what does that mean?
It's not possible
We need to work out our lifting percentage
Do 12 reps till failure and 2 forced reps
Hit failure at 10 reps, and with the help of a spotter, do 2 forced reps
Complete the statement by Nelson Mandela that says, "Do not judge me by my success, judge me by how many times I fell down and..."
"Caught my breath"
"Did 5 burpees"
"Wished I hadn't fall"
"Looked around to see who saw me"
"Got back up again"
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