question

muscular strength is assessed by measuring

answer

amount of force a muscle can produce with a single masimum effort

question

muscular endurance is assessed by measuring

answer

the maximum number of reps or maximum amount of time you can hold a muscular contraction

question

a motor unit is made up of

answer

a nerve connected to a number of muscle fibers

question

a muscle fiber is

answer

an individual muscle cell connected in bundles

question

hypertrophy

answer

development of large muscle fibers

question

slow twitch muscles are characterized by

answer

reddish in color, fatigue resistant, slow contraction speed, lower capacity for tension, usually for endurance activities

question

fast twitch muscle fibers are characterized by

answer

white in color, contract rapidly and forcefully, fatigue quickly, usually for actions that require strength and power

question

activities that would predominantly use slow-twitch muscle fibers are

answer

endurance activities (EX-jogging, swimming...)

question

activities that would predominantly use fast-twitch muscle fibers are

answer

strength and power activities (EX-sprinting)

question

injuries such as low back pain are reduced if the spine is properly aligned by strong muscles in the

answer

abdomen, hips, lower back, and legs

question

what percentage of all Americans will be afflicted with low back pain at some point in their life

answer

85%

question

strength training improves body composition primarily by

answer

increasing muscle mass

question

metabolic rate increases if

answer

muscle mass increases

question

testosterone

answer

an essential hormone that men have in higher amounts than women and that allows men to build more muscle mass than women

question

results of inactivity and aging

answer

loss of muscle mass, slower muscles, decreased strength, trouble performing simple everyday movements

question

people typically begin to lose muscle mass after age

answer

30

question

cause of the decrease in muscle strength often associated with aging

answer

inactivity, lack of a strength training program, and sarcopenia

question

strength training helps in the prevention and management of chronic disease by

answer

lessening bone loss, improving glucose metabolism, increasing maximal oxygen consumption, reducing blood pressure

question

isometric exercise is best described as applying force

answer

without a change in length of muscle

question

advantages of isometric or static exercises

answer

strengthens muscles after injury or surgery, overcome weak pints in individual's range of motion, allows more weight to be lifted with that muscle during dynamic exercise

question

concentric muscle contraction

answer

muscle force exerted as a muscle shortens

question

eccentric muscle contraction

answer

a muscle lengthens as it contracts

question

eccentric (pilometric) loading

answer

a good resistance training technique for developing explosive strength

question

speed loading

answer

type of isotonic exercise used by athletes during training to simulate movement during sprinting or throwing

question

plyometrics

answer

an exercise in which the individual jumps from a platform to the ground and then back up on the platform

question

isokinetic exercise is best described as applying force

answer

at a constant speed against an equal force

question

compared to free weights, weight machines are considered

answer

safe, convenient, and easy to use

question

compared to weight machines, free weights are

answer

widely available, inexpensive, and convenient for home use

question

pilates

answer

type of body weight exercise that emphasizes control of movement

question

stability ball exercise is particularly effective for improving

answer

core, endurance, and strength

question

the MINIMUM number of training days per week for gaining strength is

answer

2 nonconsecutive days (3 is better)

question

training intensity for weight training is determined by

answer

how much weight you use

question

recommended amount of resistance and number of repetitions for improving muscular endurance is

answer

40-60% of RM; 15-20 reps (RM=repetition maximum)

question

recommended amount of resistance and number of repetitions for building muscular strength rapidly is

answer

80% of RM; 1-5 reps (RM=repetition maximum)

question

to build individual muscle strength and muscle size, it is best to

answer

use heavy weight and do less reps

question

to improve muscular endurance, it is best to

answer

use light weight and do more reps

question

in weight training, a set is a

answer

group of reps followed by a rest period

question

to gain muscular strength and endurance for general fitness, the rest interval between sets should last

answer

1-3 minutes

question

for overall fitness, how many different exercises should you include in your weight training program

answer

8-10

question

antagonist muscle

answer

opposes the action of a contracting muscle, its agonist

question

a cool-down period after a weight training workout should include

answer

relaxing for 5-10 minutes and some stretching

question

when you are ready to increase resistance for an exercise in a weight training program, approximately how much weight should you add if you are currently lifting 100 lbs.?

answer

5 lbs. (5%)

question

recommended strategies for strength training safety

answer

use proper lifting technique, use spotters and collars with free weights, be alert for injuries

question

TF: Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes, including cancer and cardiovascular disease.

answer

true

question

TF: Increased muscular strength and endurance reduces one's risk of injury.

answer

true

question

TF: Weight training improves body composition by increasing fat free mass and raising metabolism.

answer

true

question

TF: Strength training can lessen bone loss in postmenopausal women.

answer

true

question

TF: Strength training can improve glucose metabolism.

answer

true

question

TF: For a strength training program to develop general fitness, it is sufficient to do just one set of each exercise.

answer

true

question

TF: For strength gains, a balanced diet is more important than taking supplements.

answer

true

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