Deck 4: Preventing Injuries Through Fitness Training

Question 1

Describe the principles behind progressive resistance exercises.

Answer 1

Not Answer

Question 2

Describe the principles of conditioning.

Answer 2

Not Answer

Question 3

Develop a proper warm-up and cool-down for a track runner to run a 880-yards race.

Answer 3

Not Answer

Question 4

Discuss the advantages and disadvantages of isometric, isotonic, isokinetic, and plyometric exercises.

Question 5

Which of the following is defined as an approach to conditioning that attempts to bring about peak performance, while reducing injuries and overtraining in athletes, by developing a training and conditioning program to be followed throughout the various seasons?

A) Cross training
B) Periodization
C) Constancy
D) Specificity

Question 6

Which of the following describes the season when conditioning is dedicated to unstructured, recreational activities?

A) In-season
B) Preseason
C) Off-season
D) Postseason

Question 7

A soccer player running ten 120-yard sprints in under 20 seconds each, with a 1-minute walking recovery period between each sprint is an example of _____.

A) continuous training
B) fartlek training
C) interval training
D) conditioning

Question 8

Which of the following statements is true of ballistic stretching?

A) It is the most effective and widely used technique of stretching in injury rehabilitation of sore or strained muscles.
B) It involves passively stretching a muscle by placing it in a maximal position of stretch, or its endpoint where there is resistance to stretch, and holding it there for an extended time.
C) It involves a bouncing movement in which repetitive contractions of the agonist muscle are used to produce quick stretches of the antagonist muscle.
D) It is highly effective in improving range of motion because the forces that are generated during stretching are unlikely to lead to any sort of muscle injury.

Question 9

Hops, bounds, and depth jumps are forms of _____.

A) isokinetic exercises
B) plyometric exercises
C) isotonic exercises
D) circuit training

Question 10

Which of the following involves a muscle contraction in which the length of the muscle is changing while the contraction is performed at a constant velocity?

A) Isometric exercises
B) Isotonic exercises
C) Isokinetic exercises
D) Isodynamic exercises

Question 11

Which of the following involves passively stretching a muscle by placing it in a maximal position of stretch, or its endpoint where there is resistance to stretch, and holding it there for an extended time?

A) Static stretching
B) Active stretching
C) Dynamic stretching
D) PNF stretching

Question 12

Which of the following statements is true of isokinetic exercises?

A) In isokinetic exercises, the muscle is shortened and lengthened through a complete range of motion.
B) In isokinetic exercises, resistance is given at a fixed velocity of movement with accommodating resistance.
C) Isokinetic exercises have been widely used as a training and conditioning technique and have also gained popularity as a rehabilitation tool.
D) The key to isokinetic exercise is the resistance rather than the speed at which resistance can be moved.

Question 13

A dynamic warm-up that is usually used to prepare for physical activity can be done in _____.

A) not more than 10 minutes
B) as little as 5 minutes or as long as 20 minutes
C) not less than 15 minutes
D) as little as 20 minutes or as long as 30 minutes

Question 14

Which of the following involves a muscle contraction in which the length of the muscle remains constant while tension develops toward a maximum force against an immovable resistance?

A) A progressive resistance exercise
B) An isotonic exercise
C) An isometric exercise
D) A plyometric exercise

Question 15

Which of the following terms is defined as the ability to generate force rapidly?

A) Muscular endurance
B) Power
C) Muscular strength
D) Torque

Question 16

Which of the following statements is true of isometric exercises?

A) They are unlikely to produce a spike in blood pressure.
B) They are commonly used in injury rehabilitation or reconditioning.
C) They are unlikely to result in the Valsalva effect.
D) They are the most commonly used technique for improving muscular strength.

Question 17

Which of the following is a technique of exercise that involves a rapid eccentric stretch of a muscle, followed immediately by a rapid concentric contraction of that muscle for the purpose of producing a forceful explosive movement over a short period?

A) Free exercises
B) Calisthenics
C) Plyometric exercises
D) Isotonic exercises

Question 18

Which of the following stretching techniques is generally used for increasing flexibility?

A) Proprioceptive neuromuscular facilitation
B) Static stretching
C) Dynamic stretching
D) None of the answers is correct.

Question 19

Which of the following exercises strengthens muscles through a contraction that overcomes some fixed resistance produced by equipment such as dumbbells, barbells, various weight machines, or exercise tubing and uses isotonic contractions in which force is generated while the muscle is changing in length?

A) Isometric exercises
B) Progressive resistance exercises
C) Plyometric exercises
D) Circuit training exercises

Question 20

When a sprinter runs a 50-yard dash, which structure within the muscle is primarily being used?

A) Muscle spindles
B) Golgi tendon organs
C) Fast-twitch fibers
D) Slow-twitch fibers

Question 21

What is the primary reason for the difference in strength between males and females?

A) Females have increased testosterone levels, which decreases their ability to develop muscle bulk.
B) Females have smaller muscle fibers than males do.
C) Females are incapable of building significant muscular strength.
D) Females have a higher percentage of body fat, which decreases the strength/body weight ratio.

Question 22

Which of the following uses a series of exercise stations that consist of various combinations of weight training, flexibility, bodyweight training, and brief aerobic exercises?

A) Circuit training
B) Functional strength training
C) Progressive resistance exercise training
D) Isokinetic training

Question 23

If the intensity of an activity is low enough that the cardiovascular system can supply enough oxygen to continue the activity for long periods, the activity is an _____.

A) aerobic activity
B) anaerobic activity
C) isotonic activity
D) isometric activity

Question 24

Which of the following training techniques consists of alternating periods of relatively intense work and active recovery?

A) Cardiovascular training
B) Fartlek training
C) Interval training
D) Aerobic training

Question 25

A bicep curl using a dumbbell is an example of a(n) _____.

A) isometric exercise
B) isotonic exercise
C) isokinetic exercise
D) proprioceptive neuromuscular facilitation technique

Question 26

Which of the following is true of bodyweight training?

A) It uses the resistance produced by equipment such as weight machines.
B) It uses a combination of isometric and isokinetic exercises organized into a series of stations.
C) It uses a rapid eccentric stretch of the muscle to facilitate an explosive concentric contraction.
D) It uses the force of gravity as resistance.

Question 27

The SAID principle states that when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt to overcome whatever demands are placed on it and, in doing so, minimize the potential for injury.

Question 28

Open-kinetic chain exercises consist of those exercises in which the foot or hand is in contact with the ground or some other surface.

Question 29

Currently, muscles are classified into two basic types: slow-twitch powerful fibers and fast-twitch endurance fibers.

Question 30

Stretching does not necessarily improve performance, nor does it help to prevent injury.

Question 31

Muscular strength is proportional to the size of a muscle as determined by the cross-sectional diameter of the muscle fibers.

Question 32

A trigger point is an area of tenderness in a tight band of muscle, and painful or active trigger points most often develop because of some mechanical stress to the muscle.

Question 33

It is possible to generate greater amounts of force against resistance with an eccentric contraction than with a concentric contraction.

Question 34

During the strength phase of the preparatory period, training is at a low intensity with a high volume of repetitions.

Question 35

Hold-relax is an example of a static stretching technique.

Question 36

Continuous training has four considerations: the type, the frequency, the duration, and the intensity of physical activities.

Question 37

Overtraining can have a negative effect on the development of muscular strength; engaging in proper and efficient resistance training, eating a proper diet, and getting appropriate rest can all minimize the potential negative effects of overtraining.

Question 38

Dynamic stretching is unlikely to cause muscular soreness and is commonly used in injury rehabilitation of sore or strained muscles.

Question 39

The muscle being stretched in response to contraction of the agonist muscle is called the antagonist muscle.

Question 40

When lifting a weight in the hand, the biceps muscle in the upper arm is shortening as it contracts, which is an eccentric contraction.

Question 41

Push-ups and sit-ups are examples of bodyweight strengthening exercises.

Question 42

Passive range of motion requires muscle contraction.

Question 43

When performing a knee extension exercise, the hamstring group acts as the agonist muscle.

Question 44

In training and conditioning, the use of closed-chain strengthening techniques is a widely used technique because these exercises tend to be more functional, as most sports activities are weight-bearing.

Question 45

Cardiorespiratory endurance refers to the body's ability to transport and use oxygen efficiently and is essential to minimize fatigue, which can lead to injury.