question

Muscular strength is assessed by measuring

answer

the amount of force a muscle can produce with a single maximum effort

question

Muscular endurance is assessed by measuring

answer

the ability to hold or repeat a muscular contraction for a long time (planks/push-ups)

question

A motor unit is made up of

answer

a nerve connected to a number of muscle fibers

question

A muscle fiber is

answer

muscles consist of individual muscle cells connected in bundles

question

Hypertrophy is defined as

answer

an increased in the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training (atrophy is opposite)

question

Slow twitch muscle fibers are characterized by

answer

relatively fatigue - resistant but they don't contract as rapidly or strongly as fast- twitch muscles. Energy system that fuels slow-twitch fibers is aerobic (oxidative) typically reddish in color

question

Fast twitch muscle fibers are characterized by

answer

Contract more rapidly/forcefully than slow-twitch fibers but fatigue more quickly, white-ish in color relies on anaerobic metabolism (non-oxidative)

question

Activities that would predominantly use slow-twitch muscle fibers are

answer

endurance activities like jogging, distance running, swimming long distance

question

Activities that would predominantly use fast-twitch muscle fibers are

answer

strength, power-lifting activities (sprinting) shot-put, lifting weights, kicking a soccer ball, swinging a baseball bat

question

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

answer

Proper alignment

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 and decreasing fat-free mass

question

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

answer

Testosterone - principal male hormone responsible for the development of secondary sex characteristics and important in increasing muscle size.

question

Which of the following is a result of inactivity and aging?

answer

A lifelong program of regular strength training prevents muscle and nerve from degeneration. After years of inactivity and strength loss people may have trouble performing even the simplest activity such as walking up a flight of stairs or doing yard work. Aging and inactivity also cause muscles to become slower and therefore less able to perform quick powerful movements. Strength training helps maintain motor nerve connections and the quickness of muscles.

question

People typically begin to lose muscle mass after age

answer

30, a condition called sarcopenia

question

Which of the following is a cause of the decrease in muscle strength often associated with aging?

answer

By age 75 - about 25% of men and 75% of women cannot lift more than 10 lbs overhead. Sarcopenia - occurs to inactivity

question

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

answer

lessening bone loss, strength training may even build bone mass

question

Isometric exercise is best described as applying force .

answer

False; best described as a muscle contraction without a change in length of muscle or the angle in the joint on which the muscle acts. Muscle contracts = no movement

question

Metabolic rate increases if

answer

You have high muscle mass, regular exercise/strength training will boost it up by 15%, increasing temperature causing you to burn more calories.

question

Which of the following is an advantage of isometric or static exercises

answer

bone strengthening muscles after an injury/surgery when movement of the afflicted joint could delay healing

question

Muscular force exerted as a muscle shortens is best classified as

answer

Concentric muscle contraction

question

A muscle lengthens as it contracts during a(n

answer

eccentric muscle contraction also called pilometric contraction

question

A good resistance training technique for developing explosive strength is

answer

hydraulic training, constant resistance and variable resistance exercise

question

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

answer

speed loading - moving a load as rapidly as possible

question

An exercise in which the individual jumps from a platform to the ground and then back up on the platform is an example of which of the following?

answer

Plyometrics

question

Isokinetic exercise is best described as applying force

answer

exerting force at a constant speed against an equal force

question

Compared to free weights, weight machines are considered

answer

safe, convenient and easy to use. You set the resistance, sit down at the machine and start working

question

Which of the following is true of free weights in comparison with weight machines?

answer

You don't need a spotter, expensive, not a set motion

question

A type of body weight exercise that emphasizes control of movement is called

answer

Pilates - focuses on strengthening and stretching the core muscles in the back, abs, and butt

question

Stability ball exercise is particularly effective for improving

answer

can be used to work out the entire body but more effective for working the core; abs, chest and back

question

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

answer

2 days/week - more days you go = more muscle strength you gain

question

Training intensity for weight training is determined by

answer

your current level of fitness

question

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

answer

15-20 reps of 80 lbs for endurance

question

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

answer

1-5 reps of 130 lbs

question

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

answer

40% - 60% of 1 RM

question

To improve muscular endurance, it is best to

answer

using lighter weight more endurance 15-20 reps

question

In weight training, a set is a

answer

a 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 mins between sets. Lifting heavier then 3-5 mins rest. attempt exercise for 30 seconds

question

For overall fitness, you should include ______ different exercises in your weight training program.

answer

8-10 different exercises

question

An antagonist muscle is one that

answer

opposes the action of contracting muscle

question

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

answer

5-10 mins relax

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 pounds?

answer

5%

question

Which of the following is a recommended strategy for strength training safety?

answer

proper technique and spotters

question

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

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

answer

True

question

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

answer

True

question

Strength training can lessen bone loss in postmenopausal women.

answer

True

question

Strength training can improve glucose metabolism.

answer

False; Strength training can improve muscle mass which in turn increases metabolic rate

question

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

answer

True

question

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

answer

True

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