Load Selection & Planning a Basic Programme Quiz

Question 1

What is the definition of 1RM?

Answer: 1 Repetition Maximum (1RM) is the greatest amount of weight that can be lifted with proper technique for only one repetition.

Question 2

If a soldier's 10 RM resistance is 150 kg for squats exercise, what is his 1 RM resistance?

Answer: 200kg

Question 3

What is the recommended resistance increment in the 1 RM test protocol for lower body exercise?

Answer: 14 to 18 kg

Question 4

What is the optimal estimated load in achieving muscular hypertrophy?

Answer: 67% to 85% of 1 RM

Question 5

During RM testing, the starting load for exercises with arms is equal to _____ of body weight.

Answer: 1/4 to 1/3

Question 6

What is the recommended percentage increment in resistance or distance per week?

Answer: 10%

Question 7

Select the best answer to complete this sentence: 1RM testing is recommended for ____________.

Answer: Trainees who are proficient in gym exercise techniques.

Question 8

For resistance training, 5 days are recommended for rest in between workouts of each muscle group.

Answer: 'False'.

Question 9

What is the optimal resistance increment in the 1 RM test protocol for upper body exercise?

Answer: 4 to 9 kg

Question 10

It is generally recommended that interval training should be done more than twice a week.

Answer: 'False'.