KIN 265 UNCG
Which of the following push-up modifications is plyometric in nature?
"clapper" push-ups, clapping in between repetitions as you leave the ground
What's the definition of power?
(force x distance) / time
Due to its highly intense nature, most people should not engage in interval training more than ___ time(s) per week.
1
Due to its highly intense nature, most people should not engage in interval training more than ____ time(s) per week.
1
As a general guideline, you should plan for at least ___ but not more than ___ days of rest and recovery between resistance training days.
1 but not more than 3
As a general guideline, if one's goal is to develop absolute muscular strength in their glutes, quads and calves, how many repetitions of the back squat exercise should they perform?
10
Brandon is a 40-year-old man with a resting heart rate of 70 bpm. He wants to work out at 50% of his heart rate reserve. What is his heart rate reserve?
125 bpm WRONG
Tamiya is a 20-year-old woman who currently has a resting heart rate of 60 bpm. She tells you she wants to work out at 50% of her heart rate reserve. Using the Karvonen formula, determine Tamiya's target heart rate.
130 bpm
Mitch's lat pull-down 1RM is 180 lbs. How much weight should he be able to lift for 10 repetitions at 75% of his 1RM?
135 lbs
If someone wants to increase muscle hypertrophy, their goal repetitions should be
6-12
Francis is estimated to have 19% body fat. According to the two-compartment model, her fat-free mass is _____.
71% WRONG
During your recently completed workout, you bench pressed 100 lbs in 3 sets of 10 reps and you squatted 250 lbs in 2 sets of 10 reps. What's your total training volume for the workout?
8,000 lbs
Jason's resting heart rate is 50 bpm and his cardiac output is 4 liters per minute. What is his stroke volume at rest?
80 ml/beat
Amber and her mom, Betsy, really enjoy working out together. Amber is 20-years-old and has a current resting heart rate of 66 bpm. Betsy is 47-years-old and has a current resting heart rate of 62 bpm. They plan to go on a long slow distance 5-mile run together at an intensity of 60% of their respective heart rate reserves. Using the Karvonen formula to calculate target heart rate, who will be running at a higher heart rate?
Amber
Which of the following statements about flexibility is not correct?
Because of its general nature, the sit-and-reach test is a good measure of overall body flexibility.
Which of the following statements is correct?
Circuit training combines resistance training with aerobic training.
Balance is one of the Principles of Exercise we've covered in this course. Which of the following choices does not exemplify the balance principle?
Combine push with pull exercises in a comprehensive resistance training program. WRONG
Which of the following statements is incorrect?
Concrete is an excellent material for plyometric exercise landing surfaces because of its nonslip nature.
Which of the following statements is incorrect?
Due to the fairly complex nature of power exercise movements, it is always advisable to have a very experienced spotter on hand.
Which of the following statements is incorrect?
During maximal aerobic exercise, your arterioles near the working skeletal muscle vasoconstrict in order to supply oxygenated blood where it's most needed.
Which statement about training on a rowing ergometer is correct?
Extend the legs before pulling with the arms
While it's tempting to think that hyperlaxity in a joint is a good thing, in most cases it actually is not beneficial. What's the primary reason why this is so?
It can result in an increased possibility of injury because the joint is less stable.
From the following list of statements, which one is correct?
It's wise to critically analyze any fitness product or program before deciding to use it.
What is Dr. Daniels' favorite machine-based aerobic training modality?
Jacob's ladder
With respect to the relationship between the resistance training load and repetitions, which of the following statements is correct?
More than one of the other answers is correct. -As training load decreases, repetitions increase. -As training load increases, repetitions decrease.
Dash is fast... actually, lightning fast, but his coach, Mr. Incredible, thinks his speedster son lacks sufficient cardiorespiratory endurance. Therefore, Mr. Incredible decides to design an interval training plan for his youngster. Which of the following choices represents a 4:1 distance-based training ratio?
More than one of the other choices is correct. -100 meters : 25 meters -200 meters : 50 meters
In Disney's animated movie, Frozen, what's the name of the little snowman?
Olaf
______________________ uses training cycles to ensure athletes, or really anyone, to prepare for peaking at the right time in order to be optimally competitive in a specific physical performance endeavor.
Periodization
___________________ became Spiderman when he was bitten by a radioactive spider as a teenager.
Peter Parker
______________ is not an advantage of running indoors on a motorized treadmill versus running outdoors.
Prevention of boredom
_______________ is a potentially fatal condition involving the breakdown of muscle tissue leading to kidney failure. This condition usually results from novel (unaccustomed) exercise of extremely high intensity.
Rhabdomyolysis
Watch this short video, then answer the following question. If a figure skater's goal is to improve her ability to successfully perform the difficult triple axel maneuver, which of the following exercises is most appropriate to address her specific need? https://www.youtube.com/watch?v=Aws2UOwQnrE
Single-leg vertical jump
What is meant by the term "snake oil salesman"?
Someone who sells products or programs that have no real value
___________________________________________________ describes the most stable situation in terms of maintaining one's static balance.
Standing with your feet shoulder-width apart and eyes open
Which of the following techniques is incorrect with respect to performing the barbell biceps curl exercise?
The performer should slightly bounce the bars off the thighs between repetitions.
Which of the following cues is incorrect with respect to the back squat free weight exercise?
Use a closed, pronated grip to perform the exercise. WRONG
The "gold standard" for determining somebody's cardiorespiratory fitness is
VO2
Which of the following statements is incorrect concerning upright row exercise performance?
You should inhale when raising the bar during the upright row exercise.
When performing the dumbbell lateral raise, one __________ at the shoulder joint during the up phase and __________ at the shoulder joint during the down phase.
abducts, adducts
The term used to describe an alpha motor neuron and the muscle fibers that it activates is a(an)
action potential WRONG
Suppose a person is sitting in a full split with their legs splayed out on each side of their body, on a sheet of ice that has very little friction. Assuming they have sufficient strength, suppose they pull their legs together, into a standing position, with their legs remaining straight throughout the entire movement. Which action did they perform at their hip joints?
adduction
The ability to change the position of one's body quickly and accurately is the definition of
agility
___________ is the ability to change the position of the body quickly and accurately.
agility
Fartlek is a term used to describe
an informal form of aerobic interval training.
The process whereby, in the absence of oxygen, carbohydrate is converted into a biologically usable form of energy in order to produce movement is called _________________________.
anaerobic glycolysis
When performing standing calf raises, a person's tibialis anterior muscle is the main _______________ to completing the action.
antagonist
When performing standing calf raises, a person's tibialis anterior muscle serves as a (an) _______________ to completing the action.
antagonist
Four ligaments are involved at a human's knee joint. The _________________________ ligament is the one closest to the midline of the body.
anterior cruciate WRONG
Due to its tendency to invoke the stretch-reflex, which stretching technique is generally ill-advised, especially for beginners?
ballistic
By what time and day must you complete the reading quiz for each week?
by 11:59 PM each Sunday
Which of the following exercises does not require a spotter?
deadlift
Increased cardiac output is one chronic adaptation that occurs as a result of engagement in a regular, well-designed program to improve cardiorespiratory endurance. Which of the following choices is another chronic adaptation?
decreased heart rate at a given workload
In an inverse relationship, as training load increases, the number of repetitions lifted
decreases
The _________________________ muscle abducts the shoulder in the frontal plane of motion.
deltoid
What muscle is the primary training focus in the lateral shoulder raise exercise?
deltoid
Which of the following muscles extends the trunk?
erector spinae
Which of the following muscles/muscle groups performs an isometric contraction during the power clean exercise? Hint: remember, isometric means the muscle is recruited (activated), but during the exercise it barely changes in length, if at all. For a clue, look at the textbook pictures of the model performing the exercise.
erector spinae
The second step in designing a resistance training program is
exercise selection
The semimembranosus muscle is distal to all but which of the following muscles in the human body?
gastrocnemius
The amount of weight assigned to an exercise set is called the
load
The principle of _______________________________ states that to achieve a positive training effect, the training stimulus must exceed the normal demands placed on the body.
overload
The _______________ muscle is the primary antagonist in the bent over barbell row.
pectoralis major
The __________________ is the major muscle involved in the flat dumbbell fly exercise.
pectoralis major
Which of the following choices completes the following sentence best? The flat dumbbell fly works the ______________________________ muscle(s).
pectoralis major and anterior deltoid
What is the proper grip configuration to use with the push jerk power exercise?
pronated, closed
When the deltoid muscle acts concentrically, it
raises the performer's arm in either the sagittal or frontal plane of motion.
Possessing great ____________________ would be especially beneficial for goalies in sports such as soccer, lacrosse, and ice hockey.
reaction and movement time
Your best friend tells you she got inspired recently while watching an episode of American Ninja Warrior and now she wants to be able to climb a 20-foot rope. Sounds great, huh? There's only one little glitch. She wants to do this next week but reveals to you that she currently can't do a single pull-up. Which principle of exercise is she violating by setting such a short-term goal?
realism
Of the muscles we addressed during lecture, the _________________________ is the one that acts in opposition to the erector spinae.
rectus abdominis
Which of the following exercise modes would be most appropriate for a 52-year-old woman with no medical or physical restrictions whose goal is to ride in a 50-mile cycling event?
riding a bicycle
In order to elicit the greatest possible whole-body aerobic training stimulus, you should consider using a _________________________.
rower
If you're watching a person performing biceps curls from a side-on perspective, you're watching the person in the ____________ plane of motion.
sagittal
Which anatomical plane of motion describes the profile (from the side) view of a person?
sagittal
Which of the following exercises would you least recommend for someone new to plyometric training?
single-leg depth jump
Which of the following fitness tests is designed to assess the flexibility of the lower back and hamstrings muscles?
sit-and-reach test
Which of the following choices is not a health-related component of fitness?
speed
The __________________________ is a lower body compound resistance exercise.
standing calf raise WRONG
Which of the following stretching techniques decreases muscle spindle stimulation?
static
Which design for an aerobic training session involves training at or just under "race pace"?
tempo training
Besides the pectoralis major and anterior deltoid, the _________________________ is one of the prime mover muscles involved in the push-up.
triceps brachii
While performing a pull-up, your _________________________ muscle acts _________________________ to overcome gravity in raising yourself to the bar.
triceps brachii, eccentrically WRONG
The radius is one of two bones in our forearms. What's the name of the other one?
ulna
While exercising on a stationary bike, a performer should
use a resistance that ensures they can pedal at a 150-200 rpm cadence WRONG
Which principle of exercise is focused on incorporating a different form of exercise periodically into a program in order to prevent boredom?
variety
Which of the following choices is not a Principle of Exercise?
volume
The definition of frequency for a given component of fitness is the number of training days per __________.
week
The equation that represents power is:
work divided by time
Tyler is 43-years-old and his resting heart rate is 59 bpm. He wants to work out at 75% of his heart rate reserve. What is his heart rate reserve?
148 WRONG
James is a 34-year-old commercial airline pilot who currently has a resting heart rate of 63 bpm. He tells you that he wants to work out at 75% of his heart rate reserve. Using the Karvonen formula, determine James' target heart rate.
155 bpm
Sonja is a 56-year-old mother of three children who wants to start doing some cardio exercise to lose a little weight and increase her energy level. She recently read in a magazine that she should work at about 65% of her heart rate reserve. Her resting heart rate is 71 bpm. What's her age-predicted max heart rate? What's her heart rate reserve?
164; 93
Anna wants to start an aerobic training program to improve her overall fitness. However, she hasn't done any physical activity for the past three years, and she's very sedentary in her job. How many days per week should she train during the early part of her program?
2
What is the recommended number of days a week that a beginner should engage in resistance training exercise?
2-3
To achieve increased long-term flexibility in a particular joint, one should stretch _____ times per week.
2-5
In a perodized training plan, a quadrennial plan is comprised of ___ years.
4
6. With respect to the power snatch exercise, which of the following statements is correct?
As you raise the bar during the first phase of the exercise, you should keep the bar as close as possible to your shins.
Which of the following tests is used to assess one's agility?
T-test
During which of the following upper body exercise phases should you exhale?
While pushing the barbell up during a flat bench press
One of the following exercises is not an isolation exercise. Which one is it?
back squat
The leg (knee) extension exercise works the ___________________ muscle group.
quadriceps
How many body points of contact should a person maintain during the seated barbell shoulder press?
5
Which of the following statements is incorrect with respect to bodyweight exercise resistance training?
Bodyweight exercise resistance training is a great way to build absolute muscular strength.
Which of the following statements is incorrect wit
Bodyweight exercise resistance training is a great way to build muscular strength.
What's the name of the great white shark character depicted on a couple slides in Lecture 12(c)?
Bruce
Proprioceptive neuromuscular facilitation stretching may be superior to other stretching methods because it _____________________________________________________________.
Facilitates inhibition of muscular contraction.
True or false? If you have full range of motion in your shoulders, then you can reasonably assume that you possess this same level of flexibility in your ankles and hips.
False
_____________ is the term used to describe the increase in cross-sectional area (size) that occurs in a muscle fiber as a result of engaging in a well-designed resistance exercise training program.
Hypertrophy
The 2-for-2 rule is a conservative method that can be used to determine when to increase one's resistance training load. What is the rule?
If one can perform 2 or more repetitions over their assigned repetition goal for a given exercise in the last set in 2 consecutive workouts, weight should be added to that exercise for the next training session.
With respect to goal-setting, the acronym SMART stands for ____________________________________.
Specific, measurable, attainable, realistic, time-bound
Which of the following statements is incorrect with respect to a person performing a pull-up?
The biceps brachii is the agonist on the up phase and the triceps brachii is the agonist on the down phase of the pull-up.
Which of the following statements is incorrect with respect to the starting position for the power snatch exercise?
The feet should be placed 3 inches apart with the toes pointed straight ahead.
The "gold standard" for determining somebody's cardiorespiratory fitness is ______________.
VO2
Holding your breath while lifting weights is called the _______________, and it's not recommended because it can lead to some serious problems, even including blackouts.
Valsalva maneuver
During which of the following upper body exercise phases should you exhale?
While lowering the barbell during a seated shoulder press WRONG
Open and view the following short video of a men's world record performance in the pole vault, then answer the following question. From the following list, which component of fitness is most involved in this record-setting performance? Pole vault world record: https://www.youtube.com/watch?v=q9d4c05ZHB4
agility WRONG
Which of the following tissues adapts in a beneficial way when a sufficient stimulus is applied regularly in a well-designed resistance exercise training program?
all of these tissues adapt -muscle -fascia -bone
Which tissue adapts in a positive way to a chronically applied training stimulus?
all of these tissues respond in a positive way to a chronically applied training stimulus -fascia -ligament -bone
During plyometric exercise, the _______________ phase involves a very brief pause.
amortization
Which of the following free weight exercises is a compound exercise?
back squat
Which of the following resistance exercises is an isolation exercise?
back squat WRONG
Because it involves high potential to invoke the stretch reflex (a muscle's ingrained tendency to contract against a stretch), which of the four stretching methods is not recommended for most people?
ballistic
During lecture, we addressed six different skill-related components of fitness. The definition of _________________________ is "the ability to perform motor tasks accurately and smoothly using body movements and the senses".
coordination
The anatomical _______________ is the term we use to describe the axial skeleton and all the soft tissues with proximal attachments on the axial skeleton.
core
What's the term used to describe an aerobic training program that includes a variety of exercise modalities?
cross-training
Aerobic training frequency is always expressed in ________________________.
days per week
Which is the primary muscle trained by the stability ball jacknife?
external obliques WRONG
Proprioceptive neuromuscular facilitation stretching may be superior to other stretching methods because it
facilitates muscular inhibition.
Which of the following aerobic training methods consists of the performer self-adjusting their intensity of effort in an informal manner during the exercise bout?
fartleks
Which of the following exercises does not require a spotter?
flat dumbbell bench press WRONG
5. The ________________________________ requires a spotter because it's an over-the-face exercise.
flat dumbbell fly
Volume is usually not a consideration for which of the following components of fitness?
flexibility
Which of the following resistance exercises requires spotting assistance?
front squat
Which of the following physical activities would be least effective toward developing cardiorespiratory fitness?
golf
Which of the following resistance exercises develops the biceps brachii muscle?
hammer curl
Which of the following is the method most commonly used to assign and regulate exercise intensity?
heart rate
Cardiac output is the product of
heart rate and stroke volume
The term used to describe greater than normal range of motion (ROM) in a joint is
hyperlaxity
_______________ and _______________ have an inverse relationship
intensity and duration
A trade-off exists between which of the following two Variables of Training? In other words, as one variable increases, the other variable decreases, and vice-versa.
intensity and time
When performing bodyweight exercises, the term regression refers to
modifying an exercise to make it easier
In general, the primary advantage of a using a heart rate monitor rather than a manual method to gauge one's heart rate during aerobic exercise is that it is
more accurate
Which of the following muscles is involved in extending the hip joint?
more than one answer is correct -gluteus maximus -erector spinae -hamstrings -quadriceps
Which of the following grip configurations should you use when performing lateral shoulder raises with dumbbells?
neutral, closed
An effective spotter performs several important functions for the performer engaged in free weight resistance exercise, but which of these functions is most important?
prevention of injury to the performer
You and a group of friends decide to enter as a team to compete in the Spartan Race, a popular obstacle course competition consisting of some very demanding events. One of the events involves climbing a rope suspended 20' above the ground, and each member of the team must successfully climb to the top one time. You have a bit of a dilemma in that you can barely do a single decent chin-up, and the event is in two weeks. Your dilemma is based on which of the following principles of exercise primarily?
realism
All four quadriceps muscles work together to extend the knee. Because it also crosses the hip joint, which one also acts to flex the hip?
rectus femoris
Which of the following types of warm-up includes movements that mimic those that will be part of the main activity that will follow?
specific
When developing fitness-related goals, it's best to use the acronym SMART. What does each letter of the acronym represent?
specific, measurable, attainable, realistic, time-sensitive
Which of the following choices is a skill-related component of fitness?
speed
To obtain an answer for a question of a routine nature, you should always first consult __________________.
the course syllabus
Which of the following best describes the muscular control of the upward movement phase of the lat pull-down exercise?
the elbow flexors and shoulder adductors acting eccentrically
Which of the following best describes the muscular control of the downward movement phase of the squat exercise?
the hip extensors, knee extensors, and ankle plantarflexors acting eccentrically
he _________________________ is the major weight-bearing bone in your lower leg.
tibia
The _________________________ is the primary muscle involved in ankle dorsiflexion.
tibialis anterior
It's your first time working out on a Jacob's ladder; therefore, you should ____________________________________.
use the handrails and climb low on the device
All of the following are helpful tips for improving your agility, except ____________________________________.
using an extended knee while planting your foot to change direction
Ham's buddy, Rex, has spindly little arms, and wants to do something about it. So, he starts a free weight lifting program to build his biceps brachii muscles. What's his daily training volume for the barbell biceps curl if he performs 3 sets of 8 repetitions with 75 lbs of weight?
1,800 lbs
We've learned that a detraining effect will occur if we don't continue to engage in resistance exercise with a sufficient training stimulus. On average, approximately how long does it take to start to realize the negative effects of detraining?
2-4 weeks
To move at the proper speed while performing resistance training exercises, you should perform the concentric phase on a _____-count and the eccentric phased on a _____-count.
2-4, 2 WRONG
As a 22-year-old young man, you're designing an aerobic training program for yourself, and you want to determine your initial training status. You pick the 12-minute run/walk test and run 1,840 meters in 12 minutes. Within what percentage of the population do you fit with respect to your current level of aerobic fitness?
20%
Angie performs 3 sets of 8 bench press repetitions using 100 lbs, 2 sets of 10 lateral dumbbell raises repetitions using 10 lbs, and 3 sets of 10 barbell biceps curl repetitions using 30 lbs. What is Angie's total training volume?
3,500 lbs
You and your training partner decide to conduct an interval training session together. You plan for your work intervals to last 90 seconds in duration. Using a 3:1 planning ratio, your recovery intervals should be _______________ in duration.
30 seconds
The proper rest period length between sets in a resistance training program designed specifically to increase muscular strength is
30 seconds to 1.5 minutes WRONG
When incorporating rest periods into a resistance exercise program, you should generally plan for __________ between muscular endurance sets, __________ between muscular hypertrophy sets, and __________ between muscular strength sets.
30 seconds; 30 seconds to 1.5 minutes; 2-5 minutes
You and your training partner decide to conduct an interval training session together. You plan for your work intervals to last 90 seconds in duration. Using a 3:1 planning ratio, your recovery intervals should be ___________ in duration. Given this ratio, this workout would be relatively _______.
30 seconds; hard
Which of the following choices is correct regarding pull-up performance?
During the down phase, the agonist latissimus dorsi and triceps brachii muscles are acting concentrically. WRONG
Which of the following statements is correct?
Each student is ultimately responsible for their own learning in KIN 265, and must therefore operate with self-responsibility.
What is a possible major advantage to be gained by training for improved cardiorespiratory endurance on a stationary bike versus running outdoors?
Stationary bike training is non-impact.
Clasp your hands in front of you, with your left palm facing up (supine) and your right hand on top of it, facing down (prone). Exert force with both arms so that you activate your arm muscles but no movement occurs. In other words, the opposing forces cancel out. Which of the following statements is correct with respect to the action you've just performed?
The biceps brachii in my left arm and the triceps brachii in my right arm acted as agonists.
Which of the following statements is correct?
To run faster, your center of mass should be over or forward of the ground contact point.
True or false? Instability devices such as Bosu balls and wobble boards may substantially reduce the likelihood of anterior cruciate ligament (ACL) injuries, especially after rehabilitation of a knee injury.
True
The _________________________ is the muscle that acts as the "prime mover" in a resistance training exercise.
agonist
The ____________________ phase is the phase of a plyometric movement during which the performer is momentarily paused in a "stretched" position, ready for explosive takeoff.
amortization
The butterfly is a static stretch for the
anterior of thigh WRONG
Which of the following types of resistance exercise is best for developing muscular endurance?
any of the methods could be suitable, as long as the Principles of Exercise and Variables of Training are applied correctly in designing the program -free weight lifting -machine-based weight lifting -lifting using kettlebells and medicine balls
Which of the following choices describes combining resistance training with aerobic training?
circuit training
What grip configuration should you use when performing the hammer curl?
closed, neutral
For whom was the periodization concept originally conceived?
competitive strength and power athletes
In order, list the anatomical terms that correctly fill in each blank in the following lists of comparisons. __________ is opposite ventral Lateral is opposite __________ Proximal is opposite __________ __________ is opposite dorsiflexion
dorsal, medial, distal, plantarflexion
Which type of stretching is ideal as a warm-up activity?
dynamic
Which of the following muscle actions describes an activated muscle that is lengthening?
eccentric
During the upward movement phase of the lying barbell triceps extension, the triceps brachii performs a(an) ________________ contraction.
eccentric WRONG
You should ___________ when you raise your head and shoulders from the ground while performing an abdominal crunch.
exhale
When you're performing the upright row, you should __________ during the __________ phase of the movement, as you use your __________ to __________ the barbell.
exhale, concentric, trapezius, raise
Shrek and Donkey have accepted the challenge to rescue Princess Fiona from the dragon's lair. Good on ya, lads! However, Donkey fears that Shrek lacks the leg strength to complete the mission, so he offers to help him prepare by coaching him through a lower body resistance exercise program. On the first day of training, before Shrek begins to perform the leg curl exercise, Donkey advises his big pal to __________ during the __________ phase of the movement, when he's in the process of __________.
exhale; concentric; pulling his heels to his rear end
The primary purpose for a spotter during free weight exercise is to
help protect the performer from injury.
According to the General Adaptation Syndrome concept, during which phase does an accumulation of muscle fatigue and soreness occur?
homeostasis WRONG
The term used to describe an increase in the cross-sectional area (size) of a muscle fiber is
hypertrophy
In terms of improved specific sport performance, which of the following athletes would benefit most from incorporating power exercises in his/her resistance training program?
ice hockey player
If you want to accurately determine your resting heart rate, describe the best possible conditions in which you should measure it.
in the morning, before sitting up in bed
If you want to accurately determine your resting heart rate, you should measure it
in the morning, before you sit up in bed
In order for a physical activity to be classified as primary aerobic exercise, it must _________________________________.
incorporate a relatively large quantity of muscle mass
or a physical activity to be classified as primary aerobic exercise, it must
incorporate a relatively large quantity of muscle mass
What's the major muscle involved during the one-arm dumbbell row resistance exercise?
latissimus dorsi
Stroke volume refers to the amount of blood squeezed out of the heart's ________________ in order to deliver oxygenated blood to active skeletal muscle during aerobic exercise.
left ventricle
The _______________ is the chamber of the heart that pumps oxygenated blood out to your body when it contracts, during systole.
left ventricle
The ________________ is the chamber of the heart that pumps oxygenated blood out to your body when it contracts, during systole.
left ventricle
Which chamber of the heart ejects blood to the working skeletal muscle(s) in a person performing exercise?
left ventricle
Which of the following exercise orders is best?
leg extension, back squat, power clean WRONG
n the animated movie, Madagascar, King Julien is what kind of animal?
lemur
Compared to a commercially available heart rate monitor, the manual method for determining heart rate is
less expensive
The relationship between heart rate and VO2 is
linear
Suppose an interval workout consists of 8 work intervals, each lasting 1 minute, at 85% of heart rate reserve interspersed with 8 active rest (recovery) intervals, each lasting 1 minute, at 40% of heart rate reserve. Which of the following choices describes making the workout more challenging?
more than one of the other answers is correct
Which type of aerobic training program is beneficial toward reducing boredom?
more than one of the other answers is correct -LSD -Fartleks -cross-training -HIIT
Which of the following free weight exercises develops the rhomboids, latissimus dorsi, and middle trapezius muscles?
more than one of the other answers is correct -one-arm dumbbell row -flat dumbbell fly -bent-over row NOT All 3
If I want to go faster while running, I must ______________________________________.
more than one of the other answers is correct -take longer strides -put my feet down faster
The _________________________ is a joint that flexes and extends in more than one anatomical plane of motion.
more than one of these joints can flex and extend in more than one plane of motion -back -neck
A _____________________________ consists of a single nerve cell and all the muscle fibers it innervates.
motor unit
Which of the following factors affecting flexibility is influenced by training?
muscle and connective tissue
There are five health-related components of fitness. Which one is related to the capacity of a muscle to sustain submaximal force over repeated repetitions?
muscular endurance
You've just completed your third week of a resistance exercise training program, and your training partner makes a comment that you seem to be getting stronger. This desirable increase is primarily attributable to ______________________________________.
neural adaptations
What is the primary advantage of using a stationary bicycle as an aerobic training modality?
non-impact
Frequency of exercise for a component of fitness is always expressed as
number of days per week
To optimize your learning, you should access the lesson slides ____________________________.
on a desktop monitor or laptop, but at least on an iPad-size screen, after opening them in PowerPoint, then using the "Slide Show" feature
Let's suppose you're engaged in a tug-o-war with a friend. Which of the following bases of support would be most stable toward reducing the possibility of imbalance?
one foot forward and one foot backward, with your feet about hip width apart
Your grandparents, Mummaw and Paps, give you $150 cash for your birthday. Wisely, you decide to invest in
one heart rate monitor
If your goal is to improve your quadriceps group muscular endurance through resistance training, which of the following strategies makes the most sense?
perform 3 sets of the leg extension exercise with each set comprised of 15 repetitions with a 50% 1RM load
Before engaging in plyometric exercise involving the lower body, you should be able to
perform 5 repetitions of the squat with 60% body weight in less than 5 seconds
When a tendon is placed in a stretched position, it __________________________________.
possesses potential energy
What anatomical term is used to describe the opposite of anterior?
posterior
The high jump is a track and field event in which competitors use a running approach to launch themselves over a bar suspended horizontally between two upright supports. As the name suggests, the goal is to achieve the greatest height possible. Based upon your knowledge of the components of fitness, which component from the following list is most instrumental toward achieving success in this event?
power
Which of the following sequences is correct with respect to the proper method for ordering resistance exercises?
power exercises followed by core exercises followed by assistance exercises
For which of the following free weight exercises is a spot not advisable?
power snatch
Which exercise should not be advised for a beginner's first resistance training session?
power snatch
The principle of exercise that involves gradually increasing the training stimulus over a period of time in order to achieve a positive training adaptation is
progression
You've been lifting weights for the past 7 months, working out 3 times per week, performing 3 sets of 12 repetitions at 70% of your 1RM for 10 different exercises. You realized pretty substantial gains in your muscular endurance during the early part of your program, but now you're frustrated because you don't seem to be improving anymore. Violation of what Principle of Exercise is the likely reason behind your frustration.
progression
In the following word pairs, the first word is a Principle of Exercise and the second word is a Variable of Training. In which pairing are the concepts almost identical?
regularity and frequency
Which machine-based aerobic training modality involves the most activated muscle mass?
rower
Which of the following physical activities is primary cardiorespiratory in nature?
rowing
Your friend is preparing for his first half-marathon and wants to complete the 13.1-mile (21 km) distance in 2 hours. Which of the following would be an appropriate long slow distance workout?
running 15 miles (24 km) at a pace of 5 miles per hour (8 kph)
What is the anatomical plane of motion demonstrated by the model performing flat dumbbell flyes in this video? You don't need to watch the entire video to detect the plane of motion, just from 1:15 to 1:30. Dumbbell flyes: https://www.youtube.com/watch?v=zlDUqk3Ttkk
sagittal WRONG
Which of the following free weight resistance exercises requires a spotter, and why?
seated barbell shoulder press; over-the-head
From left to right in terms of first to last in order of succession, which of the following lists of resistance exercises is shown in the proper order?
seated leg extension, back squat, push press WRONG
Grant and some of his buddies have decided to train for competition in an upcoming Tough Mudder event consisting of a series of obstacles arranged over a 12-mile course. Their preparation consists exclusively of muscular strength resistance training exercises in a local gym in order to prepare for the obstacles that involve climbing. Which principle of exercise are they violating?
specificity
You have a friend who wants to join the U.S. Army. He discovered that the Army has a health-related physical fitness test that includes push-ups. He's scheduled to report for basic training in four months, so he decides to start a push-up improvement program. Which principle of exercise would he be violating if he prepares for boot camp by only doing free weight bench press exercise rather than actual push-ups?
specificity
Use of which of the following aerobic exercise machines involves the undesirable prospect of local muscle fatigue in one's legs, thereby reducing the cardiorespiratory training stimulus?
stationary bicycle
According to the neurophysiological model for plyometrics, the ________________________ is the term used to describe the process whereby the performer pre-stretches the involved muscle(s) and tendon(s), momentarily pauses, then forcefully contracts the same muscle(s) and tendon(s).
stretch-shortening cycle
According to Selye's General Adaptation Syndrome concept, the new level of performance capacity that occurs in response to the adaptive response found in the resistance phase is called ____________________.
supercompensation
What grip configuration should a person use while spotting another person performing bench press repetitions?
supinated, open
Which of the following choices best describes the muscular control of the downward movement phase of the squat exercise?
the hip extensors, knee extensors, and ankle plantarflexors acting eccentrically
A person should inhale during which of the following situations?
the pushing phase of a lying barbell triceps extension WRONG
Let's suppose your favorite aunt is morbidly obese and would like to lose weight. You happen to have graduated from UNCG with an excellent Kinesiology degree, and are now working as a certified personal trainer. Your aunt asks for your help, so you wisely select the semirecumbent bike as the exercise mode. Which of the following is an appropriate exercise program for the first exercise session?
three 5-minute sessions with rest in between at 30% to 40% of HRR
As it pertains to resistance training, the Valsalva maneuver is
tightening your neck muscles during a moderately heavy resistance exercise WRONG
Which of the following muscles plays a fairly significant role in actions occurring at both the shoulder joint and on the back?
trapezius
For which of the following Olympic sports events would possessing a high level of cardiorespiratory endurance be most helpful to success? (If you're unfamiliar with the nature of one or more of these sports events, you may consult the Internet to learn more about it).
triathlon
According to its definition, which of the following muscles would not be considered to be part of a person's anatomical core?
triceps brachii
If someone only performs push exercises for the muscles of the chest and never performs pull exercises for the muscles of the back, what principle are they violating?
variety
Which of the following activities is secondary aerobic in nature?
soccer
In which week of the course will students be evaluated for Lab Exercise Performance Assessment #2?
10
One should hold a single repetition of a static stretch for a mimimum of _____ seconds.
10
Calvin is a 42-year-old business executive who wants to become more aerobically fit. He tells you that resting heart rate is 63 bpm and he wants to work at a reasonably moderate 70% intensity level. What is his target heart rate?
144 bpm
Joey's typical weightlifting session includes the following: 4 sets of 8 bench press repetitions @ 190 lb; 4 sets of 10 bent over row repetitions @ 140 lb; 3 sets of 9 barbell biceps curl repetitions @ 70 lb; and 3 sets of 9 seated barbell triceps extension repetitions @ 65 lb. What is Joey's total training volume for a session?
15,325 lb
You've been conducting a resistance training program for the past two years, with very good results. Recently, you were hired for a new job and you're concerned it will impose significantly increased demands on your time. Therefore, you've decided to temporarily stop your resistance training program until you can figure out how to balance your job with your personal life. How soon will the effects of detraining begin to occur?
4 weeks WRONG
How many body points of contact should you maintain while performing free weight exercises in a seated or supine position?
5
How many body points of contact should you maintain while performing seated or supine free weight resistance exercises?
5
Let's suppose a person is estimated to have 17% body fat. Using the two-compartment model, the person's fat-free mass is
83%
What's the minimum grade a student majoring in Kinesiology must earn in this KIN core course in order to satisfy the Department's standard for success?
C
At the course's conclusion, you've amassed 724 out of 1,000 total possible points. What final grade have you earned in KIN 265?
C-
janelle is performing a drop freeze drill from a 24" high plyometric box. Upon landing, her knees are in a valgus position. What does this mean?
In the sagittal plane of motion, her knees are too far in front of her toes. WRONG
_________________________ is the tissue that connects bone to bone, whereas _________________________ is the tissue that connects muscle to bone.
Ligament; tendon
Because you have a firm working knowledge of the principles of exercise, you've designed a program that targets the biceps brachii and triceps brachii muscles in equal measure. To which principle of exercise are you adhering by doing this?
balance
Let's suppose you set a goal to attain a "six-pack" look, so you do lots and lots of abdominal crunches and other exercises to target your rectus abdominis. However, in your program you completely neglect your erector spinae. What Principle of Exercise are you violating?
balance
You've decided to design a program for yourself to increase the flexibility in your hips. As a beginner, you should refrain from incorporating _____________ stretching in at least the early part of your plan.
ballistic
With respect to improving sport performance, which of the following athletes would most benefit from regular training with the jump over barrier plyometric exercise?
basketball player
10. Think about the nature of the activities in the following lists. Which list consists exclusively of secondary aerobic activities? (Check an online resource if you're not familiar with a particular activity).
basketball, soccer, rugby
Think about the nature of the activities in the following lists. Which list consists exclusively of secondary aerobic activities?
basketball, soccer, tennis
During which of the following exercises should a spotter's hands be placed near the performer's forearms near the wrists?
bench press WRONG
Which of the following pairs of exercises is not balanced?
bench press and dumbbell chest fly
Which exercise would be best for training a person's rhomboid muscles?
bent over barbell row
Which of the following muscles does the dumbbell hammer curl train?
biceps brachii
Which of the following muscles does not belong to the quadriceps group?
biceps femoris
In a periodized training plan - training intensity should be low during the preparation phase - training volume should be high during the competition phase
both statements are correct WRONG
Which of the following physical activities would be least effective toward developing cardiorespiratory fitness?
bowling
Here's a little "warm-up" question, to ease you into the rest of the exam. What's an easy, best indicator that a person is sufficiently warmed up in order to engage in more vigorous activity?
break a light sweat
Although she was a very fit, highly competitive track athlete in high school, Danielle is currently extraordinarily busy as a 34-year-old mother of two children and full-time retailer at a local boutique. However, she realizes she needs to become more physically active again, so she asks for your advice concerning getting started with an aerobic training program. With respect to intervals you recommend
incorporating them into her training program two days per week, but with the work intervals performed at no higher than 30% of heart rate reserve WRONG
Which of the following techniques is recommended to increase speed while running?
increase stride length
Let's suppose you've been engaged in a highly effective aerobic training program for the past six months, and you're really motivated by your noticeably improved cardiorespiratory fitness. In order to attain even greater gains, you decide to make your weekly interval sessions more challenging. All other variables being held equal, which of the following variables would not contribute to making your interval workouts harder?
increase the duration of the recovery intervals
In a resistance training program, the definition of the "2 for 2" rule is
increase the training load once the performer is able to achieve 2 additional repetitions on the last set of the exercise on 2 consecutive training days
Which of the following choices is not a chronic cardiovascular adaptation that occurs as a result of engaging in an effective aerobic exercise program?
increased resting heart rate
Working at an activity level that is more difficult than normal is the definition of ______________.
intensity
A trade-off exists between which of the following two variables of training? In other words, as one variable increases, the other variable decreases, and vice-versa.
intensity and time
Let's suppose you've been absent from one lab meeting as well as being late on one other occasion. Then you're ill to the extent that you can't attend another lab meeting. What will be the consequence?
involuntary course withdrawal
Regardless of the reason for each absence, what's the consequence for a student who is absent from three lab meetings during this course?
involuntary course withdrawal
Performing strict-form push-ups with one's feet elevated on a 12" bench
is an example of a progression for the basic push-up.
During lecture, we discussed three types of muscle action - concentric, eccentric, and isometric. Which of these actions do your core muscles perform when you're doing a prone plank?
isometric
What type of muscle action does the erector spinae perform during the push-up?
isometric
During a strict front plank on one's elbows, the muscles of the core are acting
isometrically
Which of the following types of physical activity best exemplifies primary aerobic exercise?
kayaking
While lifting the bar from the ground in a deadlift, the performer should
keep the bar as close to the shins as possible
You've been performing an aerobic exercise program for the past three months, with excellent results. Recently, you felt so good about your program that you decided to increase your training intensity by 25% in one week. During your first workout after making the adjustment, you were so fatigued that you could barely finish, and two days after that you were so sore that it was difficult to walk without pain. Which of the following concepts did you violate?
progression
Your friend has been lifting weights for the past five months, but recently admitted to you that he doesn't seem to be getting any stronger. He tells you that he's been lifting on three non-consecutive days each week, but with the same amount of weight, using the same number of sets and repetitions during each session. Which of the following variables of training is he violating?
progression
Which of the following grip configurations should you use when performing the seated barbell shoulder press?
pronated, closed
Which of the following grips should you use when performing the back squat?
pronated, closed
Which of the following grip configurations should you use when performing lateral shoulder raises with dumbbells?
pronated, open WRONG
Tamara recently decided to begin a weight training program. She used to be a very competitive swimmer, but she has never lifted weights. As a true beginner, which of the following resistance exercises should she avoid during the early part of her training program?
push jerk
he leg extension exercise develops the ____________________________ primarily.
quadriceps
The deadlift is designed to train mostly the _______________ and _______________ muscles.
quadriceps and gluteus maximus
Possessing great _________________________ would be especially beneficial for a soccer, lacrosse, or ice hockey goalie.
reaction and movement time
With respect to the testing format, what's the difference between the course reading quizzes and the course written exams?
reading quizzes are online, open book, whereas written exams are online, closed book
Which of the four muscles comprising the quadriceps group serves as both a knee extensor and a hip flexor?
rectus femoris
