Deck 10: Muscle Fitness and Resistance Exercise

Question 1

Which of the following terms is used to describe an increase in the size of muscle cells?

A)hyperplasia
B)hypertrophy
C)multifibrosis
D)atrophy

Answer 1

B

Question 2

Individuals with a large percentage of fast-twitch muscle fibers will generally

A)increase muscle size and strength more quickly than those with a large percentage of slow-twitch muscle fibers.
B)increase muscular endurance more quickly than those with a large percentage of slow-twitch muscle fibers.
C)gain muscular strength and size more slowly than those with a large percentage of slow-twitch fibers.
D)gain relative strength faster than absolute strength.

Answer 2

A

Question 3

A measure of the maximum amount of force that a muscle can exert one time is called

A)power.
B)strength.
C)progression.
D)muscular endurance.

Answer 3

B

Question 4

In which of the following contractions is the length of the muscle decreased?

A)eccentric
B)concentric
C)static
D)isometric

Question 5

Which of the following is an advantage of free weights over weight machines?

A)no spotters required
B)easier to change weights
C)does not cause soreness
D)more related to real-life activities and movements

Question 6

Why are free weights typically not recommended for beginners?

A)They are too expensive and beginners do not know if they will like them or not.
B)They require balance and technique,which may be difficult for beginners.
C)Beginners cannot perform free-weight exercises for all major muscle groups.
D)Fitness centers typically do not have free weights with light enough resistance for beginners.

Question 7

Which of the following types of muscle is found in the digestive tract?

A)cardiac
B)smooth
C)skeletal
D)circular

Question 8

Which type of machine maintains constant velocity and matches the resistance to the effort of the performer?

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

Question 9

Which type of training is most often used for the development of explosive power?

A)plyometric
B)isokinetic
C)isometric
D)periodization

Question 10

The capacity of a muscle to continue contracting over a long period of time is called

A)power.
B)muscular strength.
C)muscular endurance.
D)cardiovascular endurance.

Question 11

Which of the following forms of training may make use of the BOSU and Swiss balls?

A)plyometrics
B)isometric training
C)functional balance training
D)isokinetic training

Question 12

Which of the following exercises is primarily effective for building static strength?

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

Question 13

Maximum strength is usually reached at what age?

A)teens
B)20's
C)30's
D)40's

Question 14

Lack of fitness in which muscle group is typically related to poor posture and potential back problems?

A)abdominals
B)hamstrings
C)biceps
D)trapezius

Question 15

Which of the following is true regarding muscular fitness?

A)Strength is more easily developed in slow-twitch fibers.
B)Muscular endurance is developed best with heavy weights and few repetitions.
C)Muscular strength is not influenced by age.
D)Relative strength of women is similar to that of men.

Question 16

Leverage is an important mechanical principle that influences strength because

A)a person with long limbs has a disadvantage mechanically.
B)the body uses a system of levers to produce movement.
C)it is possible to change the length of your limbs to increase strength.
D)it causes the muscles to contract.

Question 17

Free weights and calisthenics are considered to be which of the following?

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

Question 18

Which muscle fibers are resistant to fatigue because they rely on aerobic metabolism?

A)type I
B)type IIB
C)type IIA
D)intermediate

Question 19

Men and women can compete on a fairly equal basis against each other on a test of ________ muscular endurance.

A)absolute
B)static
C)isometric
D)relative

Question 20

Muscular endurance depends on

A)the efficiency of the heart muscle and circulatory system.
B)the efficiency of the local skeletal muscles and the nerves that control them.
C)the effectiveness of the heart and skeletal muscles to work together.
D)the effectiveness of the central nervous system to send fast signals to the muscles being moveD.

Question 21

The recommended training method for muscle fitness is referred to as

A)plyometric exercise.
B)eccentric contraction exercise.
C)progressive resistance exercise.
D)antagonist muscle exercise.

Question 22

What is the key consideration for muscle endurance training?

A)heavy weights and short rests
B)light weights and high repetitions
C)alternating bouts of heavy weights and light weights
D)daily calisthenics

Question 23

Which is true regarding anabolic steroids and supplements?

A)Human growth hormone is a safe alternative to steroids.
B)Creatine works by enhancing energy production and delaying fatigue.
C)Andostrenedione is approved as an anabolic supplement by the FDA.
D)Health problems from steroid use are reversible.

Question 24

Which of the following terms describes the plank exercise?

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

Question 25

Which of the following statements is most accurate regarding the maintenance of strength?

A)Once strength is developed,the same frequency that was used to reach that level is necessary for maintenance.
B)To maintain strength,a minimum of four days per week is continually necessary.
C)Strength is not lost once it is developed.
D)Once strength is developed,fewer days per week are necessary for maintenance.

Question 26

Plyometric exercises are an example of a(n)

A)isotonic exercise.
B)isometric exercise.
C)isokinetic exercise.
D)myotatic reflex.

Question 27

As you increase your strength and muscular fitness,it often becomes hard to keep improving.Which principle does this reflect?

A)specificity
B)rest and recovery
C)diminishing returns
D)overload

Question 28

The 1 repetition maximum (1RM)refers to the maximum amount of resistance you can move

A)in one set.
B)in one day.
C)at one time.
D)none of the above

Question 29

Which lift is NOT included in the competitive sport of powerlifting?

A)dead lift
B)clean and jerk
C)bench press
D)squat

Question 30

If your exercise goal is to gain strength,you should use which of the following?

A)high resistance/high repetitions
B)high resistance/low repetitions
C)low resistance/high repetitions
D)low resistance/low repetitions

Question 31

Which of the following is true about resistance exercise?

A)Soreness is a part of the normal adaptive response.
B)Older adults need to use a higher percentage of their 1RM.
C)One set can produce up to 50% of the total possible gain in strength.
D)The specific prescription for strength is typically between 40 and 50% of 1RM.

Question 32

Good muscle fitness is associated with

A)looking one's best.
B)improved athletic performance.
C)wellness.
D)all of the above

Question 33

Bella is trying out for the cross country team.She will want to use a PRE program designed to build which of the following?

A)muscle endurance
B)muscle strength
C)power
D)flexibility

Question 34

Which of the following is a good recommendation for people interested in general muscle fitness?

A)a strength training phase followed by endurance training
B)a muscle endurance program
C)a combined strength and endurance program
D)a calisthenic-based core training program

Question 35

The use of alternating bouts of muscle fitness and cardiovascular endurance activities with short rests in between is called

A)body toning training.
B)plyometric training.
C)circuit training.
D)pilates training.

Question 36

Sets and reps are captured with which term of the FIT formula?

A)frequency
B)intensity
C)time
D)all of the above

Question 37

Which of the following is the correct definition for sarcopenia?

A)detailed external appearance of a muscle
B)gradual increase in the size of muscles as a result of strength training
C)age-related decline in muscle mass made worse by physical inactivity
D)age-related gradual increase in body fatness

Question 38

To increase strength,it is recommended to take ________ seconds on the lifting phase (concentric)and ______ seconds on the lowering (eccentric)phase.

A)3;2
B)2;4
C)5;2
D)6;8

Question 39

Which form of training is focused on improving movements used in real life?

A)isokinetic training
B)cross training
C)functional fitness training
D)plyometric training

Question 40

Pushing against a brick wall is an example of a(n)

A)isotonic workout.
B)isokinetic workout.
C)dynamic workout.
D)none of the above

Question 41

For each pound of muscle gained,a person can burn approximately _________ more calories per day.

A)5 to 20
B)10 to 25
C)20 to 35
D)35 to 50