301 exam 2 multiple choice

The thermic effect of food typically accounts for _____ of the daily caloric need. -5% -10% -25% -35%

-10%

The general ACSM guideline is to resistance train each major muscle group -1 or 2 days per week -2 or 3 days per week -3 or 4 days per week ->4 days per week

-2 or 3 days per week

The typical American today weighs just over __________ more than the typical American of 40 years ago. -12 lb -6 lb -42 lb -24 lb

-24 lb

Public health researchers reported that 51.6% of U.S. adults met the aerobic activity guideline, while ____ met the muscle strengthening guidelines. -25.6% -29.3% -33.4% -62.5%

-29.3%

If the primary goal of a resistance training program is to enhance local muscular endurance, which of the following would best represent the ideal rest time between sets? -30 to 60 sec -60 to 120 sec -120 to 180 sec -180 to 240 sec

-30 to 60 sec

Although estimates vary based on study design, evidence generally suggests that inheritance contributes _______ of the interindividual variation in obesity. -15% to 25% -30% to 70% -5% to 10% -50% to 60%

-30% to 70%

National data from 2011 to 2012 indicate that approximately _________% of the U.S. adult population has a BMI greater than or equal to 30 kg · m2. -25 -28 -30 -35

-35

What is the training age of a 40-yr-old male who has been resistance training since he was 35-yr-old? -5 year -10 year -35 year -40 year

-5 year

In terms of percentage of 1RM, which of the following is consistent with a resistance training range of 8 to 12 repetitions? -80% to 90% -50% to 60% -60% to 80% -30% to 40%

-60% to 80%

Most healthy adults who need to lose weight can institute a short-term low-calorie diet (LCD) consisting of -300 to 500 kcal per day -500 to 800 kcal per day -1500 to 2000 kcal per day -800 to 1500 kcal per day

-800 to 1500 kcal per day

Which of the following is NOT true regarding resistance training for children? -There is no minimum age requirement. -Children should perform 8 to 15 repetitions. -Children do not benefit from resistance training because of inadequate levels of circulating androgens. -Resistance training is harmful to the immature skeletons of children. -Both c and d are untrue.

-Both c and d are untrue.

Which of the following is NOT one of the ACSM resistance training guidelines for adults? -perform multijoint exercises that involve more than one muscle group -train each muscle group for 2 to 4 sets -resistance train 4 or 5 days/week -perform each set to the point of muscle fatigue but not failure -neither b nor c is an ACSM resistance training guideline

-resistance train 4 or 5 days/week

Which of the following is true regarding the general exercise prescription recommendations for weight loss? -a frequency of 3 days per week will yield optimal benefits -duration of 30 min per week will yield optimal benefits -the optimal intensity range for weight management is low intensity (30% to 55% HRR) -resistance training is a recommended supplemental component of an aerobic exercise program for those wanting to lose or maintain weight

-resistance training is a recommended supplemental component of an aerobic exercise program for those wanting to lose or maintain weight

Which component makes up the largest contribution to daily caloric need for most adults? -resting metabolic rate -thermic effect of food -energy expended by daily activities -exercise

-resting metabolic rate

What principle of resistance training best represents the idea that training-induced adaptations are consistent with the design of a resistance training program? -progression -regularity -overload -specificity

-specificity

Performing curl-ups in a misguided attempt to exclusively burn abdominal fat is an example of something called __________

-spot reduction

Which term refers to the maximum force a muscle or muscle group can generate at a specified velocity? -power -strength -speed -local muscular endurance

-strength

All but which of the following are benefits associated with using weight machines? -they can be found in most fitness centers -they can be both single-joint and multijoint exercises -they are portable -they are easy to use

-they are portable

An exercise program in which the volume (high at the onset) and intensity (low at the onset) change over time (i.e., a period of weeks) is best described as an example of linear periodization. -true -false

-true

Compared with open-chain exercises, closed-chain exercises more closely mimic daily activities and include more functional movement patterns. -true -false

-true

Evidence suggests that individuals who are overweight actually expend more calories than persons who are of normal weight. -true -false

-true

Exercise without dietary restriction typically does not lead to major weight reduction. -true -false

-true

Generally speaking, power exercises should be performed before strength exercises. -true -false

-true

If the resistance training program is designed well and the intensity is adequate, seniors can make gains in relative strength that are equal to or greater than those of younger individuals. -true -false

-true

In regard to a resistance training program, a logical starting point for a beginner or a very deconditioned person is a single-set system of 10 to 15 repetitions versus a multiset system with fewer repetitions. -true -false

-true

Muscles are stronger eccentrically than concentrically. -true -false

-true

Over the past 30 years, data indicate that although Americans are consuming a smaller percentage of their total daily calories from fat, the actual number of fat calories ingested has changed little because the average total energy intake has increased. -true -false

-true

Those who have the least experience in resistance training tend to have a greater capacity for improvement in muscular strength compared with those who have been resistance training for several years. -true -false

-true

Which type of resistance training theoretically forces the muscle to contract maximally throughout the ROM by adjusting the resistance to match the exercise strength curve? -isometric -free weight -variable-resistance machine -plyometric

-variable-resistance machine

When designing a resistance training program for people with heart disease, a rating of perceived exertion of _____ on a scale of 6 to 20 may be used to guide effort. -7 to 9 -11 to 14 -15 to 17 -9 to 12

11 to 14

Recommendations for pregnant women indicate that exercise should not be done in the supine position after _______ weeks of pregnancy.

16

If an individual performs 3 sets of 8 repetitions with 100 lb (45 kg) on the bench press, what is the training volume? -100 lb -300 lb -800 lb -2400 lb

2400 lb

A _______ sustained weight loss can provide important reductions in CVD risk factors. -1% to 2% -3% to 5% -5% to 7% -10% to 12%

3% to 5%

Pregnancy requires a higher caloric intake to support a growing fetus. On average, this additional caloric requirement is about _________ kcal per day.

300

The gradual accumulation of fat that is seen with aging is sometimes called _____________

creeping obesity

Prolonged inactivity causes the loss of adaptive changes in skeletal muscle and bone that are acquired through activity. This loss is referred to as the principle of ______________.

reversibility

The loss of muscle mass associated with advancing age is termed ______________, and it results in a loss of both type I and type II fibers.

sarcopenia

Because muscle tension can vary significantly during a dynamic constant external resistance exercise, the heaviest weight that can be lifted throughout a full ROM is determined by the strength of a muscle at the strongest joint angle. -true -false

-false

Binge-eating disorder is associated with purging. -true -false

-false

In people who engage in regular vigorous exercise, RMR may account for a larger proportion of daily caloric need. -true -false

-false

When performing an isometric muscle action, the tension exerted by a muscle concentrically varies throughout the ROM, but external load is constant. -true -false

-false

Dietary records often show that individuals who are obese consume a higher percentage of _____________ in their diets than do people of normal weight. -carbohydrate -protein -fat

-fat

Which of the following is NOT true regarding resistance training in those with heart disease? -Initially, patients should start out at a lower intensity (10 to 15 repetitions) but can increase gradually to an intensity of 8 to 12 repetitions. -Gains in strength training can help reduce the rate-pressure product (double product) during activities of daily living. -Patients with a history of cardiac disease should use the Valsalva maneuver during resistance training to keep BP values up while exercising. -Both b and c are untrue.

-Patients with a history of cardiac disease should use the Valsalva maneuver during resistance training to keep BP values up while exercising.

Equations to determine RMR are based on all but which of the following principles? -RMR is proportional to body size -muscle is more metabolically active than fat -RMR increases with age -all of these

-RMR increases with age

Which of the following is NOT true regarding dynamic constant external resistance training? -The term isotonic was formerly used to describe this training. -Tension exerted by a muscle involved in this type of training is constant as the muscle shortens through its range of motion (ROM). -This type of training involves a lowering and lifting phase. -It is the most common method of resistance training used.

-Tension exerted by a muscle involved in this type of training is constant as the muscle shortens through its range of motion (ROM).

Which of the following is NOT true regarding isometric training? -The muscle length increases as the muscle eccentrically contracts. -When training at a specific joint angle, strength gains occur at that angle with about a 20° carryover on either side of that joint angle. -Isometric training can be used to minimize muscle atrophy. -Both a and b are untrue.

-The muscle length increases as the muscle eccentrically contracts.

Which of the following is NOT true regarding multijoint exercises? -They should always be performed after single-joint exercises. -They are generally more effective in increasing muscular strength. -They have been shown to have the greatest metabolic and anabolic hormonal response. -Both a and b are untrue.

-They should always be performed after single-joint exercises.

Which of the following is NOT true regarding isokinetic training? This type of training involves expensive equipment. -This type of training generally trains only single-joint movements. -This type of training controls resistance to muscle movement. -This type of training refers to muscle actions performed at the same angular velocity.

-This type of training controls resistance to muscle movement.

Which of the following is NOT true regarding plyometrics? -Examples of this type of training include skipping, hopping, depth jumping, and throwing. -A hallmark of this type of training is rapid eccentric muscle action followed by rapid concentric muscle action. -The risks of this type of exercise may outweigh the benefits for untrained or overweight individuals. -This type of training emphasizes endurance over power.

-This type of training emphasizes endurance over power.

Use of the Valsalva maneuver during resistance training will likely result in which of the following? -reduction in venous return to the heart -increase in venous return to the heart -increase in systolic blood pressure (SBP) -a and c -b and c

-a and c

Which of the following is NOT true regarding repetition zones? -a repetition range of 3 to 6 is most beneficial for developing strength -a repetition range of 8 to 12 is most beneficial for developing strength and local muscular endurance -a repetition range of 3 to 6 is most beneficial for fat loss -a repetition range of 15 to 20 is most beneficial for developing local muscular endurance

-a repetition range of 3 to 6 is most beneficial for fat loss

Which of the following is an eating disorder in which a preoccupation with body weight leads to self-starvation? -bulimia nervosa -anorexia nervosa -binge-eating disorder

-anorexia nervosa

Which of the following is NOT true regarding weight loss? -generally, intake of fewer than 800 kcal per day is not recommended -at the onset of a weight-loss program (i.e. the first 1-2 week), the larger changes in weight are due to primarily to decreasing levels of adipose tissue -doing exercises using a particular part of the body will not hasten fat loss from that part of the body -exercise done in a sauna suit does not promote fat loss

-at the onset of a weight-loss program (i.e. the first 1-2 week), the larger changes in weight are due to primarily to decreasing levels of adipose tissue

Which of the following is NOT one of the criteria to ensure an accurate measure of RMR? Assess the client when he has -not eaten for several hours -been awake for at least 6 hours -not exercised vigorously for the past 12 hours -been in a resting, reclined position for 30 mins

-been awake for at least 6 hours

Studies indicate that a large percentage of obese individuals seeking treatment for weight loss may suffer from -bulimia nervosa -anorexia nervosa -binge-eating disorder

-binge-eating disorder

A dumbbell lunge is an example of which of the following? -isotonic training -isokinetic training -dynamic constant external resistance training -plyometric training

-dynamic constant external resistance training

Regarding the link between genetics and obesity, which of the following is NOT true? -inheritance contributes anywhere from 30% to 70% to the variation in obesity among individuals -evidence seems to suggest that inheritance has more of an effect on the deposit of subcutaneous fat than on total deposits of fat or visceral fat -adopted children have BMIs that are similar to those of their biological parents -links between genes and obesity have been suggested scientifically, but the expression of the gene depends on environmental factors

-evidence seems to suggest that inheritance has more of an effect on the deposit of subcutaneous fat than on total deposits of fat or visceral fat

Because females generally have a higher percentage of body fat than males, there is a need for sex-specific equations to predict RMR even when fat-free mass is known. -true -false

-false

Identify the outcome goal for weight loss. -i will eat one apple and banana per day -i will weigh myself every morning -i will lose 5 pounds by the end of the month -i will exercise for 30 minutes a day, 5 days a week -i will walk the stairs to my office daily rather than riding the elevator

-i will lose 5 pounds by the end of the month

A type of resistance training where the speed of movement rather than the resistance is controlled is -isokinetic -dynamic -plyometric -isometric

-isokinetic

Which of the following is NOT true regarding resting metabolic rate (RMR)? -large individuals have smaller RMRs than people of smaller stature -RMR decreases with age -muscle tissue is metabolically more active than fat tissue -RMR may account for a smaller percentage of daily caloric need in people who engage in regular, vigorous exercise

-large individuals have smaller RMRs than people of smaller stature

Regarding repetition velocity, which of the following is NOT true? -gains in strength are specific to the training velocity -lifting heavy resistance at a slow velocity despite an attempt to exert maximal force is called unintentional slow velocity -lifting lighter loads at intentionally slow velocities results in optimal strength development -concentric force production is lower for intentionally slow velocities

-lifting lighter loads at intentionally slow velocities results in optimal strength development

Which of the following is NOT true regarding the ACSM recommendations for weight reduction? -set goals for reducing -limit fat intake to 20% of total daily caloric intake -achieve a minimum of 150 min of physical activity, with a goal of 200 to 300 min per week to achieve larger benefits -a and b

-limit fat intake to 20% of total daily caloric intake

The ability of a muscle or muscle group to perform repeated contractions against a submaximal resistance is known as -local muscular endurance -strength -power -muscular fitness

-local muscular endurance

A phase of resistance training that lasts about 1 wk would best be described as a -macrocycle -mesocycle -microcycle -minicycle

-microcycle

Losing fat weight requires a -negative caloric balance -positive caloric balance -neutral caloric balance

-negative caloric balance

The leg extension is an example of what type of exercise? -multijoint -closed chain -open chain -free weight

-open chain

__________is typically manipulated by changing the exercise intensity, total repetitions, repetition speed, rest periods, type of exercise, and training volume. This process is the basis for maximizing long-term training adaptations. -progression -regularity -overload -specificity

-overload

A situation in which the training stimulus exceeds the rate of adaptation, inducing a chronic decrease in performance, is called ________________ syndrome.

-overtraining

What concept refers to the systematic variation of resistance training program variables to optimize performance gains and reduce the risk of injury? -repetition velocity -progression -periodization -specificity

-periodization

A type of training that exploits the muscle cycle of lengthening and shortening to increase speed of movement and muscular power is -isometric training -dynamic constant external resistance training -isokinetic training -plyometric training

-plyometric training

What is the ultimate reason for the development of obesity? -genetics -reduced basal metabolic rate (BMR) -positive caloric balance -poor diet

-positive caloric balance

What principle of resistance training denotes the concept of systematically manipulating program variables to optimize training adaptations over time? -progression -regularity -overload -specificity

-progression

Which principle is particularly important after the first 2 to 3 months of resistance training, when the threshold for training-induced adaptations in conditioned people is higher? -progression -regularity -overload -specificity

-progression

Which of the following is NOT part of the criteria for the diagnosis of anorexia nervosa? -intentional maintenance of body weight at less than 85% of expected weight for age and height -unhealthy body image -fear of gaining weight -purging after meals

-purging after meals

What principle of resistance training states that prolonged inactivity will result in a loss of muscular strength? -progression -regularity -overload -specificity

-regularity

Which is not one of the behavior modification strategies for weight loss and maintenance? -keep records -establish a support system -plan a reward -rely on spot-reduction exercises

-rely on spot-reduction exercises