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
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. ________________________
