Deck 16: Moving Objects: Pushing and Pulling

Question 1

Consider the exercise of slow leg raising and lowering in the supine, long lying position. What is the function of the abdominal muscles during the lowering phase and what type of contraction is involved?

A) controlling extension of legs--eccentric contraction
B) stabilizing the pelvis--static contraction
C) tilting the pelvis backward--concentric contraction
D) tilting the pelvis forward--concentric contraction

Answer 1

stabilizing the pelvis--static contraction

Question 2

List and discuss four factors that must be considered in any evaluation of a particular exercise.

Answer 2

purpose, effectiveness, mechanics, joint & muscle action, intensity, safety, lead-up

Question 3

Which of the following would be the correct order for a series of exercises to strengthen the triceps and the pectorals when using the concept of progressive resistance exercises?
1) bent knee pushup
2) dips on a bar
3) full length pushups
4) full pull-ups

A) 1, 2, 3
B) 1, 3, 4
C) 1, 3, 2
D) 2, 3, 4

Answer 3

1, 3, 2

Question 4

How do plyometric jumping exercises act to increase one's vertical jump height?

Question 5

What type of exercise is an exercise in which the velocity of muscle contraction is controlled?

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

Question 6

Which of the following exercises strengthens all of the abdominal muscles most effectively.

A) crunch sit-up with a twist
B) double leg raises
C) curl up
D) straight back sit-up

Question 7

Why is it more difficult to perform a sit-up when the hands are clasped behind the head than when the arms are kept at the side?

A) the resistance arm is greater
B) the resistance arm is smaller
C) the torque of the resistance is reduced
D) the torque produced by the abdominals is reduced

Question 8

What form of exercise are "negative lifts"?

A) concentric exercise
B) eccentric exercise
C) plyometric exercise
D) static exercise

Question 9

What type of muscular exercise uses a weight machine with an irregular shaped cam?

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

Question 10

What differences would exist between an exercise program whose goal is endurance and one for which strength is the program goal?

Question 11

Why should a person not "bounce" during stretching exercises?

Question 12

Which is the most important factor in designing exercises for maximum strength?

A) maximum repetitions
B) maximum speed
C) maximum time
D) maximum resistance
Short Answer Questions

Question 13

Which of the following is a stretching technique in which one attempts to achieve relaxation of the stretched muscle through reciprocal innervation and/or a tendon organ response?

A) active isolated stretching
B) ballistic stretching
C) proprioceptive neuromuscular facilitation
D) rehabilitative stretching

Question 14

Which muscle is the individual trying to neutralize when doing a sit-up with the hips flexed as much as possible?

A) hamstrings
B) iliopsoas
C) gluteus maximus
D) abdominals

Question 15

Describe an exercise for flexibility that uses the concept of proprioceptive neuromuscular facilitation. Explain your rationale for this choice of exercise.