The Max Muscle Plan CORRESPONDENCE EDUCATION PROGRAM # 131. Check your receipt for course expiration date.

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1 The Max Muscle Plan CORRESPONDENCE EDUCATION PROGRAM # 131. Check your receipt for course expiration date. After that date no credit will be awarded for this program. 2012, 2014 by Exercise ETC Inc. All rights reserved. 1

2 How to Complete this Program Thank you for choosing an Exercise ETC correspondence program for your continuing education needs. To earn your CECs/CEUs you will need to read the enclosed book. After you have completed the book, take the test that is included with your program. Remember to choose the best or most correct answer. Now Available: Instant Grading! When you are ready to submit your test please go to our website at: On the left side of your screen you will see a blue, vertical bar with a list of options; click on Administration and then click Correspondence Course Answer Sheets. Choose the title of the test that you are completing and then simply follow all instructions to submit your test. Remember to complete all fields prior to submitting your test. Once you submit your answers your purchase will be verified and your test will be corrected instantly; if you score at least 70% you will be able to print your CE certificate immediately. (If you have less than 70% correct, you will need to take test over again in order to qualify for the CECs/CEUs.) If we are unable to verify your purchase you will receive a message requesting that you call our office for instructions. VERY IMPORTANT: Please make sure you have access to a working printer when you submit your test as your CE Certificate must be printed before you close out your testing session. Good luck! If you have any questions or comments, please feel free to call us any time at or us at: info@exerciseetc.com 2012, 2014 by Exercise ETC Inc. All rights reserved. 2

3 The Max Muscle Plan Course Objectives After completing the Max Muscle Plan course, the participant will: 1. Understand the science and physiology behind the MAX program 2. Understand how muscles adapt to training 3. Gain knowledge in over 100 exercises while providing clients with expert tips for optimal performance 4. Gain knowledge in the MAX routine while creating a 6 month program for clients 5. Understand the role of nutrition and cardio in muscle building efforts 6. Gain knowledge in the design and implementation of the strength phase of the MAX program 7. Understand the processes involved in the MAX metabolic phase 2012, 2014 by Exercise ETC Inc. All rights reserved. 3

4 The Max Muscle Plan Course Examination For each of the following questions, circle the letter of the answer that best answers the question. 1. How long is the MAX muscle plan? A. 3 months B. 6 months C. 3 weeks D. 6 weeks 2. What does acronym MAX stand for? A. Muscle-Activated Xcess B. Mitochondrial-Activated Xtreme C. Movement-Activated Xtensity D. Mitogen-Activated Xtreme 3. What is the most important tenet of muscle development? A. Overload principle B. Specificity principle C. Regression principle D. Timing principle 4. What is the focus of the initial stages of training? A. Cardiovascular endurance B. Creating a strength baseline C. Reprogramming the nervous system D. Reprogramming your mental status 5. What are muscles mostly made of? A. Protein B. Water C. Mitochondria D. Nuclei 6. How long can protein synthesis remain above resting levels after exercise? A. 8 hrs. B. 15 hrs. C. 48 hrs. D. 24 hrs. 2012, 2014 by Exercise ETC Inc. All rights reserved. 4

5 7. Which is not one of the three primary mechanisms involved in exercise-related muscle growth? A. Muscle damage B. Muscle tension C. Metabolic stress D. Muscle size 8. When do the peak effects of delayed-onset usually appear? A. 2-3 days post-exercise B. 2-3 hours post-exercise C. The next day after exercise D hours post-exercise 9. What helps to decrease protein breakdown? A. Lactic acid B. Creatine phosphate C. Protein supplements D. Cell swelling 10. What is the most important job of satellite cells? A. To decrease in number in order to speed the process of muscle growth B. Increase the swelling process of cells C. Donate nuclei to stimulate muscle fibers and increase muscle growth D. To multiply in order to increase muscle soreness 11. Which hormone has the greatest effect on reducing body fat more so than on building muscle? A. Testosterone B. Growth hormone C. Insulin-like growth factor D. Creatine phosphate 12. What is the most important factor in achieving a good physique through exercise? A. Specificity B. Planning C. Nutrition D. Intensity 13. When mesocycles are subdivided they are broken down into: A. Microcycles lasting 1-4 weeks B. Macrocycles lasting 4-6 months C. Microcycles lasting several weeks to several months D. Minicycles last 1-4 days 14. Periodization is based on the theory of: A. Seasonal training of sports B. MAX planning system C. General Adaptation and Specificity D. General Adaptation Syndrome 15. Which intensity is considered ideal for increasing muscle strength? A % 1 RM, reps B % 1 RM, 8-12 reps C % 1 RM, 8-12 reps D % 1 RM, 3-5 reps 2012, 2014 by Exercise ETC Inc. All rights reserved. 5

6 16. Which statement is false concerning muscle fiber types? A. Slow twitch fibers can increase in size B. Endurance fibers are Type I C. Body builders have greater hypertrophy of slow twitch fibers than power lifters D. Type II fibers can increase in size 50% faster than Type I 17. What is the maximal length an intensive workout should last in order to maximize training capacity? A. Until fatigue B. 30 minutes C. 2 hours D. 60 minutes 18. When the goal is to increase basic strength, which rest period below is most beneficial between sets? A seconds B. 3-5 minutes C. Less than 30 seconds D. 1-2 minutes 19. What does it mean if the tempo of an exercise is ? A. The eccentric phase is 4 seconds B. The concentric phase is 1 second C. The isometric phase is 2 seconds D. The entire exercise takes 6 seconds 20. When performing superslow training, how long is each repetition take? A. 20 seconds B. 10 seconds C. 15 seconds D. 30 seconds 21. Which phase of an exercise is of less concern when trying to develop muscle? A. Eccentric phase B. Concentric phase C. Isometric phase D. Rest phase 22. Which statement is false concerning split workout routines? A. Allow for greater recovery between sessions B. They increase metabolic stress C. Weekly training volume can be maintained D. They decrease acute anabolic hormone secretions 23. Which type of overtraining is more common? A. Relapsing B. Localized C. OTS D. Systemic 24. All of the following are symptoms of overtraining EXCEPT: A. Increase resting blood pressure B. Decreased resting heart rate C. Decreased interest in working out D. Increased injuries 2012, 2014 by Exercise ETC Inc. All rights reserved. 6

7 25. Which of the following is not a multi-joint exercise? A. Reverse bicep curl B. Pull up C. Lunge D. Push up 26. Which statement is false concerning the use of unstable surfaces? A. Force output generated by muscles can be up to 70% lower when utilizing an unstable surface during an exercise B. The Swiss ball can utilize the abs significantly more than when working the abs on a stable surface. C. The can be very beneficial in a muscle building routine D. Core is the main muscle group that is activated when exercising on unstable surfaces 27. Which of the following is not correct technique for the dumbbell pullover exercise? A. Reverse the direction of the exercise when you feel a complete stretch in your lats B. Keep the elbows straight throughout the movement C. Keep your back on the bench D. Raise the dumbbell over your head/face 28. Which of the following is not correct technique for the barbell reverse-grip ben row? A. Slightly arch the lower back B. Palms face away from the body C. Avoid keeping the elbows close to your sides D. Keep your head up at all times 29. Which of the following muscles is targeted during the machine close-grip seated row exercise? A. Upper traps B. Middle traps C. Lats D. Lower traps 30. Which of the following is not correct technique for the cable seated row? A. Fully straighten the arms so you feel a complete stretch in the lats B. Slight arch the lower back C. Palms face each other when grasping the handles D. Pull the handles towards your chest 31. Which of the following exercises targets the posterior deltoid? A. Cable wide-grip seated row B. Barbell overhand bent row C. Cable seated row D. One arm standing low row 32. Which statement is correct concerning a chin-up and a pull-up? A. The chin up is hard for most to do, but the pull up is easier B. Only the chin up works the bicep as a secondary muscle C. The hands are shoulder width apart on the pull up, but not the chin up D. It is permitted to swing on the chin up, but not on the pull up 33. Which of the following exercises does not specifically target the latissimus dorsi? A. Neutral-grip lat pull-down B. Lat pull-down C. Cable straight arm lat pull-down D. Cross cable lat pull-down 2012, 2014 by Exercise ETC Inc. All rights reserved. 7

8 34. Which muscle is not targeted in the dumbbell incline press? A. Upper pectoralis major B. Anterior deltoids C. Biceps D. Triceps 35. Which of the following is not correct technique for the dumbbell decline press? A. Locking the elbows decreases muscle tension B. Weights should be over the upper portion of your chest C. Palms face away from your body D. Move the dumbbells towards each other as you lift 36. A muscle always contracts maximally when the action is: A. 45 degrees to the fibers of the muscle B. Perpendicular to the fibers of the muscle C. 90 degrees to the fibers of the muscle D. In line with the fibers of the muscle 37. Training tips for the dumbbell flat fly include of the following EXCEPT: A. Keep your back on the bench at all times B. Avoid lowering the weights too far C. Keep the elbows straight D. Pretend you are hugging a beach ball as you lift the weights 38. Which of the following is not correct technique for the chest dip? A. Palms face towards your sides B. Slightly bend your knees and hips C. Allow your elbows to flare out D. Keep your torso straight 39. Which of the following is not correct technique for the reverse crunch? A. Allow your upper torso to lift slightly B. Place a medicine ball between your thighs to make the exercise more challenging C. Lift your pelvis towards you belly button D. Keep the range of motion small and correct 40. How far should the legs bend when performing the bicycle crunch? A. 90 degrees B. 40 degrees C. Not at all D. As far as possible 41. Which tip is correct for the plank exercise? A. Lifting one leg off the floor makes the exercise more challenging B. Slightly flex at the hips C. To make the exercise harder, have your feet shoulder width apart D. Avoid performing this exercise while on the forearms 42. Which exercise targets the obliques? A. Toe touch B. Barbell rollout C. Cable wood chop D. Hanging knee raise 2012, 2014 by Exercise ETC Inc. All rights reserved. 8

9 43. Which of the following is not correct technique for the Arnold press? A. Rotate the hands so the palms face forward B. Begin with the palms facing the body and weights at shoulder level C. The target muscle is the upper trapezius D. Touch the weights together at the top of the lift 44. What is the primary mover for the military press? A. Upper trapezius B. Anterior deltoids C. Triceps D. Biceps 45. What is the primary mover for the machine shoulder press? A. Anterior deltoids B. Upper trapezius C. Triceps D. Middle deltoids 46. Which protocol is incorrect for the cable lateral raise? A. Keep your upper arms directly out to the sides B. Maintain a light bend in the elbow C. The exercise targets the middle deltoids D. The thumb should be higher than the pinky at the top of the move 47. Why should you not straighten your arm while performing the cable reverse fly? A. It targets the posterior deltoid B. It causes the triceps to assist C. It will injure the rotator cuff D. It causes the biceps to assist 48. The barbell upright row works what two muscles? A. Anterior deltoid and biceps B. Posterior deltoid and triceps C. Middle deltoid and biceps D. Anterior deltoid and triceps 49. Which of the following is not one of Brad s training tips for the cable upright row? A. Using a straight bar is an option B. Do not lift elbows beyond parallel to the floor C. Begin by lift the wrists, then the elbows D. Keep hands close to your body throughout the exercise 50. Why are the biceps targeting during the dumbbell facedown incline curl? A. Because the arms are extended during the down phase B. Because the arms are held in front of the body during the exercise C. Because the arms are allowed to swing during the exercise D. Because the hands are supinated 51. Which of the following exercises target the long head of the biceps? A. Dumbbell preacher curl B. Barbell preacher curl C. Dumbbell face down incline curl D. Dumbbell incline bicep curl 2012, 2014 by Exercise ETC Inc. All rights reserved. 9

10 52. Which protocol is incorrect for the concentration curl? A. Brace your exercising arm on the outside of the thigh B. Curl the weight up and in along the line of your body C. Begin with your arm straight down hanging near the floor D. Feet should remain wide apart 53. The dumbbell standing hammer curl focuses on what muscle? A. Brachialis B. Coracobrachialis C. Long head of biceps D. Brachioradialis 54. When performing the barbell drag curl, how do you maintain tension on the long head of the biceps? A. Move the elbows forward as you lift B. Move the elbows back as you lift C. Keep the elbows stabilized throughout the lift D. Turn the hands over in an overhanded grip 55. Which of the following focuses on the long head of the biceps? A. Cable rope hammer curl B. Barbell drag curl C. Cable one-arm curl D. Cable curl 56. The Cable rope overhead triceps extension focuses on? A. Long head of biceps B. Middle head of triceps C. Long head of triceps D. Short head of triceps 57. Which protocol is incorrect for the dumbbell triceps kickback? A. Do not let the upper arm sag down as you lift B. Palms face the body C. Do not flick the wrist at the top of the movement D. Bend the elbows fully to the starting position 58. How do you emphasize the triceps more than the pec muscles when performing the bench press? A. Bring the bar even with the nipples during the lift B. Use an overhanded grip C. Keep the elbows wide during the lift D. Bring the bar directly under the pecs for the starting position 59. The cable triceps press-down particularly focuses on: A. Long and lateral heads of the triceps B. Middle and long heads of the triceps C. Middle and lateral heads of the triceps D. Biceps and triceps 60. The barbell lunge focuses primarily on which muscle(s) A. Quads and glutes B. Quads and hamstrings C. Glutes and hamstrings D. Hamstrings and core 2012, 2014 by Exercise ETC Inc. All rights reserved. 10

11 61. The dumbbell side lunge particularly focuses on: A. Quads and glutes B. Thigh abductors C. Thigh adductors D. Glutes and hamstrings 62. Which protocol is incorrect for the dumbbell step-up? A. Step your feet down in the same order as you step up B. Feet should be shoulder-width apart C. A higher step emphasizes the hamstrings D. Look up during the exercise 63. Which protocol is incorrect for the barbell front squat? A. Keep your feet straight ahead B. Lower back should be slight arched during the movement C. Knees should travel in the same plane as the toes at all times D. If your heels lift off the floor, place a 1 inch block of wood or weight under the heels 64. Which protocol is incorrect for the Bulgarian squat? A. Stand two feet in front of a raised bench B. Increase the difficulty of the exercise by raising the height of the bench C. The back should be straight at the start of the exercise D. Look up as you perform the exercise 65. Brad s training tips for the deadlift include all of the following EXCEPT: A. Lifting straps are ok to use if you have trouble holding the bar B. Keep shins 6 inches away from the bar as you lift C. Maintain a straight body line as you contract your glutes at the top of the lift D. Place your hands just outside of your legs to grab the bar 66. The appropriate movement for the good morning is: A. As far as possible B. The back is 30 degrees flexed C. The back close to parallel to the floor D. Just beyond parallel to the floor 67. The sissy squat primarily focuses on which muscle? A. Vastus lateralis B. Semitendinosus C. Rectus femoris D. Biceps femoris 68. Who should skip the MAX Break-in Routine phase? A. The deconditioned B. Someone who hasn t worked out in several years C. Beginner D. Seasoned lifter 69. How long is the MAX Break-in program? A. One week B. Eight weeks C. Four weeks D. 2 weeks 2012, 2014 by Exercise ETC Inc. All rights reserved. 11

12 70. At what speed should each repetition be during the Break-in phase? A. 1-2 seconds lift/3-4 seconds lower B. 8 seconds total C. 3-4 seconds lift/1-2 seconds lower D. 3-4 second lift/3-4 second lower 71. At what RPE should the 3 rd microcycle in block 1 of the Break-in phase be? A. 6 B. 7 C. 8-9 D In week 7 of the Break-in phase, intensity should be 3-5 reps except for which muscle group? A. Chest B. Back C. Quadriceps D. Abdominals 73. The ability of your muscles to exert force is governed by all of the following EXCEPT: A. Recruitment B. Muscle remodeling C. Rate coding D. Synchronization 74. How long is the MAX Strength phase? A. 6 weeks B. 8 weeks C. 10 weeks D. 12 weeks 75. Which of the following protocols is incorrect concerning the MAX Strength phase? A. Rest between sets is 305 minutes B. Training to failure is limited to just a few sets C. 5 sets are performed per exercise D. 1-5 reps are performed 76. What are exercises called that are typically single-joint movements working smaller muscles? A. Closed chain exercises B. Tempo-regulated exercises C. Isolation exercises D. Accessory exercises 77. Which is not a benefit of metabolic training? A. Fully stimulate growth of fast twitch muscle fibers B. Increase in lactic threshold C. Increase in glycogen storage capacity D. Enhances the ability of the body to recover 78. Which microcycle in the metabolic phase incorporates circuit training? A. 4th B. 3rd C. 2nd D. 1st 2012, 2014 by Exercise ETC Inc. All rights reserved. 12

13 79. Which of the following is not correct protocol for the metabolic phase? A. 30 sec rest intervals B. Frequency of 3 x/week C reps D. Explosive eccentric phase 80. How long is the MAX muscle phase? A. 12 weeks B. 8 weeks C. 4 weeks D. 2 weeks 81. How many sets per session are performed during the muscle phase? A B C D How long is the rest between sets during the muscle phase? A. less than a few seconds B seconds C. 30 seconds D. 3-5 minutes 83. Block 3 of the muscle phase is made up of how many microcycles? A. 2 B. 4 C. 6 D Which of the following is not correct protocol for the muscle phase? A repetitions B. 2-3 days per week C. 2-4 sets per exercise D. Explosive concentric phase 85. What is considered to be the upper limit of appropriate muscle gain without fattening up? A. 3 lbs./week B. 2 lbs./week C. 1 lb./week D. ½ lb./week 86. Studies have shown that for serious resistance training programs, how much protein is required? A g/lb. of body weight B % of total daily calories C. 2 g/lb. of body weight D g/lb. of body weight 87. For muscle building purposes, how much carbohydrate is required? A. 5g/kg of body weight B. 55% of total daily calories C g/lb. of body weight D. 2-3g/lb. of body weight 2012, 2014 by Exercise ETC Inc. All rights reserved. 13

14 88. Which of the following is thought to have natural anti-aging capabilities? A. Botox B. Phytochemicals C. Fiber D. Creatine 89. Which statement below is false concerning fats? A. Low fat diets are beneficial to building muscle B. Fats help in the absorption of some vitamins C. Fats help with the production of cell membranes D. 20% of daily caloric intake of fats is appropriate 90. How many calories should be consumed per day in order to build muscle? A kcals/kg of body weight B kcals/lb. of body weight C grams/kg of body weight D % over your normal amount of calories 91. More than 80% of energy for a body-building type workout is obtained from the breakdown of: A. Carbohydrates B. Glucose C. Protein D. Glycogen 92. Which is not a significant part of the pre-workout meal? A. Coffee B. Carbohydrates C. Fat D. Protein 93. What is the most important nutrient to have during your MAX training? A. Protein B. Coffee C. Water D. Carbohydrates 94. Which is best to eat after a MAX training workout? A. Cranberry juice B. Banana C. Steak D. Protein shake 95. How many calories are burned for 1 pound of muscle A. 70 B. 20 C. 45 D Where does most fat loss occur on the body from cardio exercise irrespective of dietary factors? A. All over B. Midsection C. Thighs D. Upper body 2012, 2014 by Exercise ETC Inc. All rights reserved. 14

15 97. All of the following are true concerning cardio EXCEPT: A. It increases the number of capillaries B. It decreases fat mobilization C. It increases the number of mitochondria D. It increases circulation of nutrients 98. Which enzyme can limit resistance training adaptation? A. Cortisol B. mtor C. ATP D. AMPK 99. Which is not recommended for the MAX cardio protocol? A. An RPE of7-9 B min duration C. A frequency of 3-4 days/week D. An intensity of 60-70% MHR 100. What is the typical maximal length of the net effect of HIIT? A. 1 hour B. 36 hours C. 300 cals/day beyond resting levels D. 15 hours 2012, 2014 by Exercise ETC Inc. All rights reserved. 15