Chapter 7 Review
Which of the following muscles is a part of the mucles in the arm? -Trapezius -Tricep -Gastrocnemius -Internal Oblique
-Tricep
A SMART goal works because it:
-identifies the desired target. -is a written contract. -is more than a wish for change. -provides a roadmap toward a dream.
To achieve health benefits, the general recommendation is to accumulate _____ minutes of continuous physical activity most days of the week.
30
What does Frequency depend on?
Depends on the amount if resistance, number of sets performed per session, and the person's ability to recover from the previous exercise.
Gaining strength throughout the entire joint range of motion is most effectively accomplished with ____ exercises.
Dynamic
Alvioli are structures in muscle cells that process oxygen.
False
How can you assess muscular strength?
Hand Grip Strength Test: -Can be used to provide a rough estimate of strength. -Changes of strength are more difficult to evaluate with this test because most strength-training programs are dynamic in nature.
Targeting strength gains at a specific joint angle can be mosteffectively accomplished with _____ exercises.
Isometric
What are some Principles Involved in Strength Training?
Mode of training, Resistance, Sets, Frequency, Exercise Variations, Circuit Training, Plyometrics.
How can you assess Muscular Endurance?
Muscular Endurance Test: -It does not require strength training equipment-only a stopwatch, a metronome, a bench or gymnasium bleacher, a cardboard strip 3.5 in wide by 30 inches long, and a partner.
What are some factors that affect strength?
Neural Function, Overload, Types of Muscle Fiber, Training volume, Overtraining, Periodization,
_______ is usually an aerobic exercise.
Rope skipping in the gym
What is Isokinetic Training?
Strength-training in which the speed of the muscle contraction is kept constant because the equipment provides an accommodating resistance to match the user's force through the range of motion.
Setting a deadline is required for effective goal setting.
True
What is Sets?
a fixed number of repetitions; one set of bench press might be 10 repetitions.
What is Progressive resistance training?
a gradual increase of resistance over a period of time.
What is Activities of Daily Living?
activities of everyday behaviors that people normally do to function in life.
Activity that requires oxygen to produce the necessary energy (ATP) is called _______ exercise.
aerobic
What is Hypertrophy?
an increase in the size of the cell, as in muscle hypertrophy.
Avoiding unnecessary snacking by doing yard work, going for a walk, or flossing after dinner illustrates the change process of:
countering
What is Atrophy?
decreases in the size of a cell.
What is Concentric?
describes shortening of a muscle during muscle contraction.
What is Free Weights?
dumbbells and barbells.
What is Range of Motion?
entire arc of movement of a given joint.
What is resistance training?
exercises that overload the muscle system and cause physiological development.
Because stabilizing muscles are required, theoretically ____ require more muscle involvement for a given exercise or movement.
free weights
More lthan half of hte decline in cardiovascular disease over the past five decades in the United States can be attributed to:
higher levels of wellness and better treatment modalities.
What are Fast-twitch fibers?
muscle fibers with greater aerobic potential and slow speed of contraction.
A movement must be _________ to activate fast-twitch fibers.
quick
What is Isometric training?
strength-training method referring to a muscle contraction that produces little or no movement, such as pushing or pulling against an immovable object.
What is Dynamic Training?
strength-training method referring to a muscle contraction with movement.
A constant effort to achieve the highest potential for well-being is defined as:
wellness
Precontemplation is the Transtheoretical Model stage of change in which people?
are unwilling to change behavior
For most of the adult population, a resting hear rate of 75 in considered:
average
_____ best describes the Gratification barrier to change.
"I'll deal with skin cancer later because I'm now at the beach with my friends"
______ best describes the Illusions of Invincibility barrier to change.
"I'm the exception to the rule"
______ best describes the Indifference and Helplessness barrier to change.
"My destiny is in my genes"
What are some misconceptions of Changes in Body Compositions?
-A benefit of strength training, accentuated even more when combined with aerobic exercise, is a decrease in adipose or fatty tissue around the muscle fibers themselves. -Therefore, losing inches but not body weight is common -Many people, especially women, often become discouraged because they cannot see the results readily on the scale.
What are the connections between Muscular Strength(training) and Aging?
-Improves balance and restores mobility -Makes lifting and reaching easier. -Decreased the risk for injuries and falls -stresses the bones and preserves bone mineral density, thereby decreasing the risk for osteoporosis.
What are benefits of strength training?
-Improves everyday functional physical capacity -Strength improves posture, personal appearance, self image -Helps increase or maintain muscle and a higher resting metabolic rate -encourage s weight loss and maintenance. -Reduces chronic low back pain -Improves bone density -Aids in child bearing -Improves cholesterol levels -Decreases triglyceride levels -Reduces high blood pressure -Helps control blood sugar
What are some Gender-Related Muscular Differences?
-Men have more muscle fibers, and because of the sex-specific male hormones, each individual fiber has more potential for hypertrophy. -On the average, following 6 months of training, women achieve up to a 50% increase in strength but only a 10% increase in muscle size. -Many body building exercises objectives are to pump extra blood into the muscles to make the look bigger. Therefore, in real life women bodybuilders are not as muscular as they are when they participate in the contest.
What are some Exercise Variations?
-Multiple-joint and single-joint exercises are used in strength training -Multiple joint exercises allow you to lift more weight and develop more strength. -Single-joint exercises are used to target specific muscles for further development. -Many strength training exercise can be performed bilaterally and unilaterally.
What is strength training?
a program designed to improve muscular strength and/or endurance through a series of progressive resistance(weight) training.
What is Core Strength Training?
a program designed to strengthen the abdominal, hip, and spinal muscles(core of the body).
What is Periodization?
a training approach that divides the season into cycles using a systematic variation in intensity and volume of training to enhance fitness and performance.
What is Metabolism?
all energy and material transformations that occur within living cells; necessary to sustain life.
What is Resting Metabolism?
amount of energy an individual requires during resting conditions to sustain proper body functions.
What is Resistance?
amount of weight lifted.
What is Overtraining?
an emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of staleness or burnout as a result of excessive physical training.
What is Pilates?
A training program that uses exercise designed to help strengthen the body's core by development pelvic stability and abdominal control; exercises are coupled with focused breathing patterns.
What are some Exercise Safety Guidelines?
-Select exercises that will involve all major muscle groups -Select exercises that will strengthen the core -Never lift weights alone -Prior to lifting weights, warm up properly by performing a light to moderate-intensity aerobic activity and some gentle stretches for a few minutes. -Use proper lifting techniques for each exercise. -Maintain proper body balance while lifting. -Exercise larger muscle groups. -Exercise opposing muscles groups for a balanced workout. -Breathe naturally. -Avoid holding your breath while straining to lift weight. -Based on the program selected, allow adequate recovery time between sets of exercises. -If you experience unusual discomfort or pain, discontinue training. -Use common sense on days when you feel fatigued or when you are performing sets to complete fatigue. -At the end of each strength-training workout, stretch for a few minutes to help your muscles return to their normal resting length and to minimize muscle soreness and risk for injury.
Which is NOT true about the 1.5-Mile Run Test? -A 6 week aerobic training period prior to the test is recommended. -It is a maximal exercise test. -The objective is to complete the 1.5 miles in the shortest time possible. -The only equipment required is a stopwatch and a measured course. -The test is recommended for men age 45 and over.
-The test is recommended for men age 45 and over.
How are strength gains achieved?
-Through increased ability of individual muscle fibers to generate a stronger contraction. -By recruiting a greater proportion of the total available fibers for each contraction.
Which of these is NOT a reason why women develop smaller muscles (than men) from strength training: -Women are less active in sports. -Women contain a lower number of muscle fibers. -Women have similar basic characteristics of muscle. -Women possess less testosterone.
-Women are less active in sports.
What are the Dietary Guidelines for Strength Development?
-consume .8 to 1.5 grams of body weight each day. -eat 500 daily calories each day. -after working out eat a snack full of -carbohydrates and proteins.
Emerging research has shown that exercise allows the brain to function at its best because:
-increased blood and oxygen flow to the brain and leads to processes that instigate brain cells to bind one to another. -the brain is constituted of a lot of muscle. -increased blood and oxygen flow to the brain and leads to processes that instigate brain cells to bind one to another. -carcinogens are removed from the brain.
To gain cardiorespiratory benefits, unconditioned people and older adults should exercise with an intensity range between ______ percent of heart rate reserve.
30 and 40
The American Cancer Society estimates that about _____% of all human cancer could be prevented through positive lifestyle behaviors.
80
What are Stability Exercise balls?
A large flexible and inflatable ball used for exercises that combines the principles of Pilates with core strength training.
What is Reverse Periodization?
A model used primarily by individuals seeking greater muscular endurance.
What is Undulating Periodization?
A model using a combination of volumes and resistances within a cycle by alternating in a nonlinear fashion among the muscular fitness components.
In the video from the Cooper/Short Study, Dr. Ken Cooper warns mostly against what?
A sedentary lifestyle
What is Sarcopenia?
Age-related loss of lean body mass, strength, and function.
What is Circuit Training?
Alternating exercises by performing them in a sequence of 3 to 6 or more.
Life expectancy is calculated by subtracting years of ill health from healthy life expactancy.
False
Muscular endurance is best tested using maximal weight exercise.
False
The benefits of aerobic endurance training do NOT include:
Increased levels of cholesterol and triglycerides in the blood.
What is Specific Adaptation to Imposed Demand Training?
Principle states for improvements to occur the exercise performed during the strength-training program should resemble as closely as possible the movement patterns encountered in that particular activity.
What is Specificity of Training?
Principle that training must be done with the specific muscle(s) the person is attempting to improve.
What is Dynamic Constant External Resistance?
The greatest resistance that can be lifted equal to the maximum weight that can be moved at the weakest angle of the joint.
What are Elastic-Band Resistive Exercise?
This type of constant-resistance training has increased in popularity and can be used to supplement traditional strength training as it has shown to help increase strength, mobility, functional ability, and to aid in the rehab of many types of injuries.
What is Variable Resistance?
Training using special machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion.
A motor unit is the motor neuron and the muscle fibers it innervates.
True
The maintenance stage of the Transtheoretical Model is subject to relapse.
True
Vigorous exercise can be characterized as that requiring a substantial challenge.
True
What is Fixed Resistance?
Type of exercise in which a constant resistance is moved through a joint's full range of motion.
The _________ of muscle fibers can be changed with training.
capacity
Diseases of the _____ system causes more deaths in the United States than any other system dysfunction.
cardiovascular
Becoming aware or more informed about a problem describes the process of:
conscious raising.
What are Plyometric exercises?
explosive jump training, incorporating speed and strength training to enhance explosiveness.
What are Slow-twitch fibers?
muscle fibers with greater aerobic potential and slow speed of contraction.
Strength of muscles in the body does NOT affect:
nerve conductivity.
What are Motor Neurons?
nerves connecting the central nervous system to the muscle
Some activities are anaerobic because they:
occur for only a few seconds.
Exercise is described as:
planned movement. purposed to improved fitness. repetitive movement. structured movement.
A person who understands the required commitment and likely results of goal setting is being:
realistic
What is Anabolic Steroids?
synthetic versions of the male sex hormone testosterone, which promotes muscle development and hypertrophy.
What is Muscular strength?
the ability of a muscle to exert force against resistance.
What is Muscular Endurance?
the ability of a muscle to exert submaximal force repeatedly over time.
What is Classical Periodization?
the classical or linear model used by individuals seeking maximal strength development
What are Motor Units?
the combination of a motor neuron and the muscle fibers that neuron innervates.
What is Positive resistance?
the lifting, pushing, or concentric phase of a repetition during a strength-training exercise.
What is Negative Resistance?
the lowering or eccentric phase of a repetition during a strength-training exercise.
What is the One repetition maximum?
the maximum amount of resistance an individual is able to lift in a single effort.
What is Volume?
the sum of all the repetitions performed multiplied by the resistances used during a strength-training session.
Heart rate usually CANNOT be accurately measured by placing the:
thumb over the carotid artery.
Life expectancy is higher for women than for men in the United States.
true
