question

When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises.

answer

48 hours

question

The root cause of delayed onset muscle soreness is

answer

microdamage to muscles

question

Regular resistance training

answer

protects the body from injuries

question

A group of repetition is called a set T/F

answer

true

question

Muscular fitness is defined as the ability

answer

of the musculoskeletal system to perform daily activities without undue fatigue

question

A muscle contraction with constant speed is

answer

isokinetic

question

Age-related muscle loss can be slowed with resistance training T/F

answer

true

question

Gains in muscular endurance are best developed with

answer

lower resistance and more repeitions

question

Muscular endurance is defined as the ability

answer

to contract a muscle repeatedly over an extended period of time

question

Muscular strength is defined as the ability

answer

of a muscle to contract with maximal force

question

Type I (slow-twitch) muscle fibers

answer

utilize oxygen to contract

question

An eccentric contraction occurs when a muscle

answer

lengthens as it contracts

question

When assessing muscular strength, a 1 RM test

answer

measures the maximum amount of weight that can be lifted one time

question

The best way to keep yourself from doing the Valsalva maneuver is to

answer

exhale as your perform a lift

question

A muscle contraction with no change in muscle length is

answer

isometric

question

The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners. T/F

answer

true

question

Resistance exercises stress what aspect of the body

answer

musculoskeletal system

question

Skeletal muscles taper at the ends to form ___ which attach muscles to bones

answer

tendons

question

Which is an advantage of using machine weights for resistance training instead of free weights?

answer

safe and less intimidating for beginners

question

An individual muscle cell within each skeletal muscle is called a

answer

muscle fiber

question

One advantage of a stability ball for resistance work is

answer

the development of core strength

question

A muscle contraction with overall muscle shortening is

answer

concentric

question

Hypertrophy is a physiological change resulting from resistance training that involves which of the following?

answer

increased muscle cross-sectional area

question

Type II muscle fibers (fast-twitch)

answer

are easily fatigable

question

When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness,

answer

choose 8-10 basic full body resistance exercises

question

Flexibility is the ability of the joints to

answer

move through a full range of motion

question

Fibrous tissues that connects bone to bone are called

answer

ligaments

question

Lack of flexibility can cause changes in posture T/F

answer

true

question

If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?

answer

2 days

question

Lowering your weight and body fat levels to within recommended ranges will reduce your risk of lower-back pain. T/F

answer

true

question

Gentle stretching and relaxation of muscles will

answer

decrease stress hormones

question

Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching.

answer

PNF (Proprioceptive neuromuscular facilitation)

question

Benefits of regular stretching include improved

answer

balance

question

The prevalence of lower-back pain rises with

answer

increase body fat

question

If a stretch reflex is activated, the muscle will

answer

contract

question

April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ________ stretching.

answer

static

question

As muscle temperature increases, flexibility decreases. T/F

answer

false

question

Muscle injury can occur from quick, bouncy movements because

answer

the stretch reflex is creating tension while the muscle is lenthening

question

The best time to stretch is just before a workout T/F

answer

false

question

Stretching characterized by bouncing or jerky movements is known as ________ stretching

answer

ballistic

question

Connective tissues that attach muscle to bone are called

answer

tendons??

question

The best way to gauge your overall flexibility is by perfoming

answer

a series of range-of-motion tests

question

When stretching, you should hold each stretch for at least

answer

10 seconds

question

Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

answer

dynamic

question

The simplest method of stretching for people who are just starting a stretching program is ________ stretching.

answer

static

question

________ flexibility is a measure of a joint's overall range of motion.

answer

static

question

The sit-and-reach test measures flexibility in the

answer

hamstrings, lower back, and hips

question

HDL cholesterol

answer

helps protect against heart disease

question

The Recommended Dietary Allowance (RDA) for sodium is

answer

2400mg or less per day

question

Humans are made up of approximately ___% of water

answer

60

question

Essential nurtients

answer

can only be obtained from the diet

question

People under stress often

answer

use sugar to alter energy levels

question

Chemical compounds that supply the energy and raw materials we need to survive are known as

answer

nutrients

question

A good source of complex carbohydrate includes

answer

squash

question

Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as

answer

vitamins

question

Excess fat-soluble vitamins tend to be stored in the body T/F

answer

true

question

Simple carbohydrate primarily provide

answer

energy

question

Which o is a role of sodium in the body

answer

regulate the water contents of blood and body fluids

question

Subunits of protein molecules are known as

answer

amino acids

question

The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as

answer

LDL

question

The fatty acids in most foods and in the body occur in the form of

answer

triglycerides

question

Of the 20 different types of amino acids, ________ are considered essential.

answer

9

question

A measure of the amount of chemical energy that a food provides is known as

answer

a calorie

question

Proteins from plant sources

answer

can be combines to obtain complementary proteins

question

Substances that form the major structural components of the body are known as

answer

proteins

question

Water is used in the body to

answer

facilitate transport of substances

question

The current USDA ChooseMyPlate.gov website

answer

uses a 2,000 calorie diet as the basis for recommendations

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