Ch. 4, Ch. 5, Ch. 6 – Flashcards
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Resistance exercises have an advantage over aerobic exercises in that they:
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are associated with an increase in bone density and muscle mass more so than aerobic exercises.
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What factor is most responsible for the decline in muscular strength as people age?
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Physical inactivity
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Which of the following is the best example of an anaerobic exercise?
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Pushing an automobile 5 feet.
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The maximal force that a muscle or muscle group can exert in a single contraction defines the concept of?
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Muscular strength.
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What do the initials RM stand for in reference to muscular strength and endurance exercises?
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Repetition maximum.
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According to the American College of Sports Medicine, the recommended intensity level of resistance training for increasing strength is one in which a weight is selected that can be lifted a minimum of _____ and a maximum of ___ times.
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8, 12
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Which of the following types of exercises are considered dynamic exercises?
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Isotonic and isokinetic.
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Concentric contraction is muscle movement that occurs when a muscle:
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is shortened against resistance.
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What type of contraction is most likely produce delayed muscle soreness?
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Eccentric contraction.
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What principle of resistance training does the two-for-two rule apply?
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Overload
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When exposed to the same exercise routine, muscles adapt and plateau in about:
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Three to four months.
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How many sets and repetitions are recommended in a program that aims to develop muscular strength?
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3 to 5 sets of 4-6 repetitions.
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How many sets and repetitions are recommended in a program that aims to develop muscular endurance?
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3-5 sets of 15-25 repetitions.
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What is the definition of flexibility?
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The range of motion of a joint.
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What is the primary goal of a flexibility exercise?
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To increase the elasticity of a muscle.
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Why are women more flexible than men?
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Hormones unique to women generally make them more flexible.
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Which health condition was singled out in the text as a problem that can often be prevented with maintenance of flexibility?
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Back pain
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What two ancient arts were highlighted in the text for their potential in improving flexibility?
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Yoga and Tai Chi
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Recent evidence suggest that stretching prior to exercise may have an adverse affect on what type of activity?
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Activities that require strength.
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In muscle movement, the working muscles are called:
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Agonists.
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In muscle movement, when working muscles are being shorted the reciprocating muscles that are being lengthened are called:
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Antagonists.
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What is considered the minimum amount of time to hold a stretch to activate the Golgi tendon receptor?
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6 seconds.
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What is the recommended frequency for engaging in stretching exercises?
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5-6 times per week.
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How should stretching exercises be done?
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Gradually and deliberately.
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What type of stretching exercise is associated with muscle injury and soreness
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Ballistic stretch.
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What type of stretching exercise combines passive stretching with isometric contractions?
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Proprioceptive neuromuscular facilitation.
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How do PNF exercises differ from ballistic stretching exercises?
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PNF requires a partner and involves isometric exercises; ballistic stretches involve dynamic movement.
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In performing a stretching exercise, what is the optimal amount of time that a static stretch should be held?
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15-30 seconds.
