Deck 4: Building Muscular Strength and Endurance

Question 1

Muscular fitness is defined as the ability

A) to contract a muscle repeatedly over an extended period of time.
B) of a muscle to contract with maximal force.
C) of the musculoskeletal system to perform daily activities without undue fatigue.
D) to move the limbs through their full range of motion.

Answer 1

of the musculoskeletal system to perform daily activities without undue fatigue.

Question 2

Muscular strength is defined as the ability

A) to contract a muscle repeatedly over an extended period of time.
B) of a muscle to contract with maximal force.
C) of the musculoskeletal system to perform daily activities without undue fatigue.
D) to move the limbs through their full range of motion.

Answer 2

of a muscle to contract with maximal force.

Question 3

Muscular endurance is defined as the ability

A) to contract a muscle repeatedly over an extended period of time.
B) of a muscle to contract with maximal force.
C) of the musculoskeletal system to perform daily activities without undue fatigue.
D) to move the limbs through their full range of motion.

Answer 3

to contract a muscle repeatedly over an extended period of time.

Question 4

Muscular strength is often measured by determining the maximum

A) weight a person can lift 20 times consecutively.
B) range of motion achieved during a sit-and-reach test.
C) number of push-ups that can be completed in 1 minute.
D) weight a person can lift one time.

Question 5

Which of the following types of equipment can be used for resistance training?

A) Exercise bands
B) Stationary bicycle
C) Running shoes
D) Jump rope

Question 6

Resistance exercises stress what aspect of the body?

A) Cardiovascular system
B) Musculoskeletal system
C) Integumentary system
D) Lymphatic system

Question 7

Which of the following is a function of skeletal muscle?

A) Moves food through the stomach
B) Generates body heat
C) Contracts the heart
D) Causes contraction of veins

Question 8

Skeletal muscles taper at the ends to form ________, which attach muscles to bones.

A) ligaments
B) myofibrils
C) tendons
D) fibers

Question 9

A group of muscle cells arranged in a bundle is called a

A) fiber.
B) fascicle.
C) myofibril.
D) muscle body.

Question 10

An individual muscle cell within each skeletal muscle is called a

A) muscle fiber.
B) fascicle.
C) myofibril.
D) muscle body.

Question 11

Myofibril strands within muscles contain

A) smooth muscle.
B) actin and myosin.
C) fascicles.
D) motor units.

Question 12

Type I (slow-twitch) muscle fibers

A) are easily fatigable.
B) utilize oxygen to contract.
C) generate greater levels of muscular power than type II fibers.
D) contract rapidly.

Question 13

Type II muscle fibers (fast-twitch)

A) are easily fatigable.
B) utilize oxygen to contract.
C) generate lesser levels of muscular power than type I fibers.
D) contract slowly.

Question 14

Which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers?

A) Road cyclist
B) Marathoner
C) Weight lifter
D) Soccer player

Question 15

A motor unit consists of

A) many nerve fibers connected to a single muscle fiber.
B) a single nerve fiber connected to many muscle fibers.
C) a muscle body and a tendon.
D) actin and myosin.

Question 16

The most common type of muscle contraction encountered with most exercises is ________, meaning the contraction proceeds at a consistent muscle tension while the body part moves through its range of motion.

A) isotonic
B) isokinetic
C) isometric
D) eccentric

Question 17

A muscle contraction with no change in muscle length is

A) isotonic.
B) isokinetic.
C) isometric.
D) eccentric.

Question 18

A muscle contraction with constant speed is

A) isotonic.
B) isokinetic.
C) isometric.
D) eccentric.

Question 19

A muscle contraction with overall muscle shortening is

A) concentric.
B) isokinetic.
C) isometric.
D) eccentric.

Question 20

An eccentric contraction occurs when a muscle

A) contracts without changing length.
B) shortens as it contracts.
C) lengthens as it contracts.
D) contracts with constant tension.

Question 21

Hypertrophy is a physiological change resulting from resistance training that involves which of the following?

A) Increased muscle cross-sectional area
B) Decreased body fat
C) Increased tendon strength
D) Decreased insulin sensitivity

Question 22

Which is TRUE regarding the effect of weight training in women compared with men?

A) Women have greater gains in muscle size than men.
B) Women increase in strength and muscle endurance through strength training, just as men.
C) Women have greater gains in testosterone than men.
D) There is no benefit for women.

Question 23

People who stop resistance training will see their muscles revert to pretraining strength and size, a condition known as

A) atrophy.
B) hyperplasia.
C) hypertrophy.
D) dystrophy.

Question 24

After 8 weeks on a resistance-training program, Nathan notices he can snowboard for a longer period of time before tiring. This is due to improved

A) muscular strength.
B) motor unit recruitment.
C) muscle cross-sectional area.
D) muscular endurance.

Question 25

Which process accurately describes a change in body composition that occurs as a result of resistance training?

A) Fat cells decrease in number.
B) Fat cells decrease in size.
C) Fat cells turn into muscle cells.
D) Muscle cells increase in number.

Question 26

Regular resistance training

A) protects the body from injuries.
B) increases blood pressure.
C) decreases bone density.
D) increases the risk of fracture.

Question 27

Loss of muscle mass and strength with aging is called

A) dystrophy.
B) atrophy.
C) sarcopenia.
D) muscle wasting.

Question 28

When assessing muscular strength, a 1 RM test

A) measures the maximum amount of weight that can be lifted one time.
B) measures the maximum number of repetitions that can be performed in one set.
C) can be performed by one person without assistance.
D) is suitable for people who are new to resistance training.

Question 29

Which of the following is an example of a calisthenics exercise?

A) Lat pull-down machine
B) Squats with a barbell
C) Bench press
D) Pull-ups

Question 30

Which of the following statements is TRUE of spot reduction?

A) Arm-toners can achieve spot reduction in the arms.
B) Cellulite creams can achieve spot reduction in the abdominal region.
C) Repeated exercise to one area can achieve spot reduction in that area.
D) Spot reduction is NOT possible by any means.

Question 31

Which is an advantage of using machine weights for resistance training instead of free weights?

A) Safe and less intimidating for beginners
B) Requires and promotes development of more muscle control
C) Allows your body to move through its natural range of motion
D) Incorporates balance and movement patterns that are closer to sport movement patterns

Question 32

One advantage of a stability ball for resistance work is

A) the development of core strength.
B) that all exercises can be done in a pool.
C) that all exercises mimic sport movement patterns.
D) the maximum development of upper body muscles.

Question 33

Training that involves exercisers moving from one station to another in a set pattern is which of the following?

A) Plyometrics
B) Traditional weight training
C) Circuit training
D) Calisthenics

Question 34

What is the most logical order of exercises in a weight training circuit?

A) Core exercises, multi-joint exercises, single-joint exercises
B) Multi-joint exercises, core exercises, single-joint exercises
C) Single-joint exercises, multi-joint exercises, core exercises
D) Multi-joint exercises, single-joint exercises, core exercises

Question 35

Which of the following is an example of plyometric exercise?

A) Arm raises using resistance bands
B) Box jumps
C) Stability ball sit-ups
D) Yoga poses

Question 36

Which of the following best describes plyometric exercise?

A) Resistance training in which a person lifts very heavy weights
B) Lifting free weights in multiple sets and repetitions
C) Explosive exercises that mimic quick movements needed in many sports
D) Body weight exercises such as sit-up and push-ups

Question 37

Lifting for ________ stresses the nervous system to act quickly and the tendons, ligaments, and joint structures to become more stable.

A) power
B) strength
C) endurance
D) agility

Question 38

Which of the following is an example of a speed and agility drill?

A) Line sprints
B) Push-ups
C) Bench press
D) Stability ball routine

Question 39

The acronym FITT stands for

A) fitness, inertia, training, and toning.
B) fast, isolated, trunk, and triceps.
C) frequency, intensity, time, and type.
D) free weights, isolated exercises, traditional, training.

Question 40

When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.

A) 12 hours
B) 24 hours
C) 36 hours
D) 48 hours

Question 41

Gina wants to strengthen her soleus muscles. Which exercises would you recommend to her?

A) Chest fly
B) Bent-leg heel raise
C) Overhead press
D) Abdominal curl

Question 42

Two months ago, Mike broke a bone when he took a spill on the basketball court. His bone has healed now, so he wants to start getting strength back in his deltoid muscles. What exercises would you recommend to him?

A) Hip abduction
B) Free-weight barbell pullover
C) Overhead press
D) Biceps curl

Question 43

The root cause of delayed onset muscle soreness is

A) accumulated lactic acid in the muscle.
B) microdamage to muscles.
C) inflexibility.
D) dehydration.

Question 44

Gains in muscular endurance are best developed with

A) lower resistance and more repetitions.
B) higher resistance and fewer repetitions.
C) moderate resistance and moderate repetitions.
D) higher resistance and more repetitions.

Question 45

When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness,

A) choose 5-10 key exercises like bench press and squats.
B) choose 8-10 basic full-body resistance exercises.
C) perform a high number of repetitions with short rest periods.
D) focus on free weight exercises at high resistance.

Question 46

Which method is best for tracking your progress with weight training?

A) Measure the girth of your muscles with a tape measure after each workout.
B) Flex in front of the mirror after each set.
C) Have a friend describe the changes in your appearance each week.
D) Use a weight-training log to record your progress.

Question 47

Which of the following would be the most appropriate activity for a general warm-up?

A) Leg press
B) Squats
C) Jogging
D) Dumbbell curls

Question 48

The "10 percent rule" states that you should

A) expect to lose 10 pounds per week.
B) not increase frequency, intensity, or time by more than 10% per week.
C) increase weights by 10% each week for maximum results.
D) have resistance exercises account for 10% of your workout routine.

Question 49

Which of the following is an example of a general warm-up?

A) Walking on a treadmill for 5-10 minutes
B) Moving limbs through specific range of motion used in resistance exercises
C) Stretches performed after a weight training session
D) Stretches performed before a weight training session

Question 50

Which of the following is a general safety tip for weight training?

A) Safety collars should be used at the ends of weight bars.
B) Only attempt free weight lifts when no one is within 20 feet of you.
C) Use a bouncing motion when lifting free weights.
D) Perform all exercises at a brisk pace.

Question 51

The best way to keep yourself from doing the Valsalva maneuver is to

A) exhale as you perform a lift.
B) inhale while exerting yourself.
C) hold your breath while performing a lift.
D) wear a weight belt.

Question 52

Which of the following training techniques is most likely to lead to muscle strains?

A) Concentric contractions
B) Isotonic contractions
C) Eccentric contractions
D) Isokinetic contractions

Question 53

Which of the following characteristics is the best evidence of a qualified personal trainer?

A) Five years of experience
B) Certified by a nationally recognized organization
C) Trains local athletes
D) Has a fit body

Question 54

A client with arthritis asks whether weight training would be safe and beneficial for him. How should you respond?

A) No; weight training is not safe for those with arthritis.
B) Weight training is safe and beneficial for those with arthritis in some respects, but it increases pain.
C) Weight training decreases pain in those with arthritis, but it also decreases mobility.
D) Weight training can decrease pain and increase mobility in those with arthritis.

Question 55

Use of which of the following ergogenic aids is illegal without a medical prescription?

A) Creatine
B) Amino acid supplements
C) Caffeine
D) Anabolic steroids

Question 56

Which ergogenic aid is associated with breast development in men, masculinization in women, depression, and aggression?

A) Amino acid supplements
B) Creatine
C) Growth hormone
D) Anabolic steroids

Question 57

Which of the following is the body's most common hormone and is produced and sold as a supplement in a synthetic concentrated form despite lack of definitive proof of its safety or effectiveness?

A) Creatine
B) Amino acid supplements
C) Growth hormone
D) DHEA

Question 58

Which of the following statements is TRUE regarding growth hormone (GH)?

A) Oral GH is easily absorbed into the bloodstream from the digestive system.
B) Bone growth caused by GH is reversible.
C) Children with abnormally slow growth are prescribed GH.
D) GH has few, if any, side effects.

Question 59

Matt wants to mix up his resistance training routine. Which "tool" would you recommend to keep him motivated?

A) Push-ups
B) Battling ropes
C) Abdominal crunches
D) Dumbbells

Question 60

Functional training methods such as CrossFit, P90X, and boot camp are classified as what type of exercise programs?

A) Whole-body
B) Calisthenics
C) Plyometrics
D) Interval training

Question 61

A single muscle cell is called a fascicle.

Question 62

Slow-twitch muscle fibers are oxygen dependent and fatigue quickly.

Question 63

Isotonic contractions are characterized by consistent muscle length.

Question 64

Concentric contractions occur when force is developed in the muscle as the muscle is shortening.

Question 65

Women experience less hypertrophy than men with resistance training.

Question 66

Regular resistance training results in increased bulk for women.

Question 67

Resistance training is beneficial in preventing osteoporosis.

Question 68

Resistance training programs increase the risk of cardiovascular disease.

Question 69

Age-related muscle loss can be slowed with resistance training.

Question 70

A grip dynamometer is used to assess muscle strength.

Question 71

A monitor is a person who watches and encourages a person lifting weights, and assists him if needed.

Question 72

Medicine balls increase resistance and can be used individually or in groups.

Question 73

Stamina is the ability to rapidly change body position or body direction without losing speed, balance, or body control.

Question 74

The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners.

Question 75

A general warm-up consists of 15 to 20 minutes of resistance training.

Question 76

An ergogenic substance will reduce exercise performance.

Question 77

Creatine is found naturally in the body.

Question 78

Taking moderate doses of amino acid supplements has no dramatic side effects.

Question 79

A side effect of GH is irreversible bone growth.

Question 80

Fast-twitch muscle fibers are made up of large motor units.