Deck 20: Strengthening

Question 1

A benefit of participating in an exercise program is:

A)lowered risks of many diseases
B)better healing from certain physical traumas
C)increased sense of overall well-being
D)all of these

Answer 1

all of these

Question 2

A push-up is an example of what type of exercise?

A)open kinetic chain
B)isolation
C)closed kinetic chain
D)stabilization

Answer 2

closed kinetic chain

Question 3

Which of the following can provide additional challenge to muscles during plyometric exercise?

A)using elastic bands
B)sitting down while working out
C)relying solely on body weight
D)lying down while working out

Answer 3

using elastic bands

Question 4

What part of the body accounts for 50% of a runner's acceleration?

A)legs
B)trunk and head
C)left upper extremity
D)right upper extremity

Question 5

How many calories does 1 pound of muscle burn each day?

A)1 to 4
B)5 to 15
C)18 to 30
D)36 to 50

Question 6

The stretch-shorten cycle is part of what type of exercise?

A)isometric
B)agility
C)stabilization
D)plyometric

Question 7

A plyometric exercise is defined as movements in which:

A)a muscle or muscle group is quickly stretched,then immediately contracts with a maximal concentric force
B)the aerobic capacity of the body to allow for repetitive movements that are sustained for long periods is increased
C)the body's coordination,proprioception and dynamic balance while in motion is increased
D)a muscle's distal attachment is fixed,and the body must overcome the resistance applied to it in order to move

Question 8

Increasing its load throughout the range of motion of the exercise is characteristic of what type of resistance?

A)constant
B)static
C)progressive
D)all of these

Question 9

A single joint in motion under resistance with the purpose of targeting a specific muscle or muscle group is the definition of what type of exercise?

A)isolation
B)compound
C)functional
D)stabilization

Question 10

Which of the following is a benefit of using cable machines to exercise?

A)The line of pull can be change for an unlimited combination of angles to work with.
B)Resistance increases as muscles are stretched.
C)Stress on joints is maximized.
D)Leverage advantage is always in the stronger range of motion.

Question 11

The idea that one particular exercise increases muscle tone is misleading because:

A)toning exercises reduce fat in only one area of the body
B)only advanced clients can perform toning exercises
C)all exercises are toning exercises
D)toning exercises require special equipment

Question 12

Using the Smith machine warrants caution because it:

A)is meant only for advanced clients
B)can lead to strength imbalances and possible joint injury
C)locks the clients hands to the bar which can result in injury
D)requires excessive stabilization of the weight

Question 13

Any movement in which the distal attachment is free to move,and the resistance applied by the body is greater than the resistance being applied to the distal attachment,is the definition of what type of exercise?

A)functional
B)open kinetic chain
C)isometric
D)closed kinetic chain

Question 14

An effect of strengthening muscles in the body is increased:

A)risk of injury
B)joint mobility
C)muscle flexibility
D)ability to create movement

Question 15

Any force that is placed on the body that is not part of the body defines what type of resistance?

A)progressive
B)internal
C)external
D)static

Question 16

What type of exercise prevents movement?

A)compound
B)functional
C)stabilization
D)isolation

Question 17

Average strength gains from cross education is what percentage in the untrained limb?

A)10
B)25
C)40
D)60

Question 18

Which of the following causes approximation of the joint surfaces of the bones?

A)compression force
B)gravity
C)shearing force
D)static resistance

Question 19

An isokinetic machine is designed to:

A)slow down the speed of the joint by increasing the resistance of the exercise
B)keep the speed of the joint at a constant rate so the client can apply maximal contraction throughout the range of motion
C)prevent the client from moving the joint by applying a great deal of resistance in order to create an isometric exercise
D)passively move the joint through a full range of motion without applying any resistance

Question 20

Exercise bands are considered what type of resistance?

A)variable,progressive,nonlinear
B)static,progressive,nonlinear
C)variable,progressive,linear
D)constant,nonprogressive,nonlinear

Question 21

The exercises that require the highest degree of concentration and coordination should be performed at what point in the workout?

A)first
B)in the middle
C)last
D)afterwards

Question 22

After a workout,rest is important because:

A)this can result in muscle tears
B)rest allows the body to repair itself
C)it contributes to delayed onset muscle soreness
D)rest helps deplete the body of vitamins and minerals

Question 23

Cheating during an exercise can be beneficial by:

A)engaging a small movement pattern in the body
B)strengthening synergistic muscles
C)totally eliminating the need for a strict form
D)decreasing the need for rest after a workout

Question 24

Which of the following can increase the amount of time under tension muscles can experience before total fatigue sets in?

A)adequate training
B)ample rest
C)good nutrition
D)all of these

Question 25

What does the SAID principle stand for?

A)Satisfactory Adaptation to the Internal Demand
B)Satisfactory Achievement to the Imposed Demand
C)Specific Achievement to the Internal Demand
D)Specific Adaptation to the Imposed Demand

Question 26

Which of the following is an example of compensation?

A)laterally flexing the spine while abducting the arm
B)curling both biceps brachii at the same time
C)flexing the thigh at the hip joint while extending the leg at the knee joint
D)retracting both scapulae simultaneously

Question 27

The total amount of exercise that is performed is called:

A)sets
B)repetitions
C)range
D)volume

Question 28

The most times an exercise can be performed in succession before total fatigue sets in is called:

A)tempo
B)critical point acceleration
C)rep max
D)workload

Question 29

Olympic weightlifters typically do not train the eccentric portion of the lifts in which they compete because:

A)this wastes energy they can use during explosive concentric movements
B)they are not graded on it during competition
C)they prefer muscles fibers that are not hypertrophied
D)it allows them a lower-volume workout

Question 30

The specific way in which an exercise is optimally performed is called:

A)cheating
B)form
C)assistance
D)compensation

Question 31

The order in which a muscle is typically rehabilitated is:

A)adding external resistance,increasing the range of motion,then increasing the speed of the movement
B)increasing range of motion,adding external resistance,then increasing the speed of movement
C)increasing range of motion,increasing speed of movement,then adding external resistance
D)removing external resistance,increasing the speed of movement,then increasing the range of motion

Question 32

Exercises in which the muscles depend on oxygen are referred to as:

A)aerobic
B)endurance
C)anaerobic
D)repetitive

Question 33

When a joint appears to be in motion when it is not,this is called

A)active recovery
B)preexhaust
C)single joint movement
D)compensation

Question 34

Which of the following workouts trains every muscle equally?

A)full-body workouts
B)sports-specific workouts
C)body part split workouts
D)all of these

Question 35

The Karvonen formula can be used to help determine a client's:

A)blood pressure
B)oxygen intake
C)resting heart rate
D)training heart rate

Question 36

Leverage machines are characterized as having:

A)cables and pulleys attached to a weight stack
B)levers and dual cam pulleys
C)a weight attached to the end of a lever
D)springs that provide resistance

Question 37

Which of the following is a useful tip for clients new to exercising?

A)Warm-ups should be performed after engaging in resistance exercise.
B)Bilateral exercises should be done after mastering unilateral exercises.
C)It is safest to start with heavy weights and low reps.
D)Having a mind-body connection can increase the performance of exercises.

Question 38

Which of the following involves more than 500 strengthening and stretching exercises and has core stabilization as one of its key elements?

A)Rippetoe's Starting Strength
B)Pilates
C)kickboxing
D)yoga

Question 39

The number of times a movement occurs without rest during exercise is:

A)a set
B)a repetition
C)tempo
D)volume

Question 40

The number of times a certain exercise is performed before moving on to a different exercise is:

A)repetition
B)set
C)volume
D)endurance

Question 41

Which of the following word origins means fleshy substance?

A)metrikos
B)insula
C)stabilitas
D)sarcoma

Question 42

Which of the following word origins means to mold?

A)trophe
B)plasma
C)camur
D)mys

Question 43

Which of the following word origins means time?

A)tempus
B)variare
C)sistere
D)fibra

Question 44

Which of the following word origins means motion?

A)metrikos
B)mobilis
C)kinesis
D)tonus

Question 45

Using external supports such as braces and belts during exercise allows for:

A)greater joint flexibility
B)decreased stress impact
C)greater load capacity
D)decreased grasp on equipment

Question 46

Which of the following word origins means to quicken?

A)accelerare
B)pleion
C)bios
D)mobilis