Tests and Measurements Test 3
The most typical way to overload a muscle group when participating in a resistance training program is to a. increase the number of overall exercises performed *b. increase the resistance (amount of weight lifted) c. increase both the resistance and the number of repetitions simultaneously d. increase the weight after the client can effectively perform 25 reps
b
The muscle balance ratio for all agonist and antagonist muscle groupings in the body (e.g., elbow extensors and flexors, knee extensors and flexors) is 1:1. a. True b. False
b
Research has shown greater gains in muscle hypertrophy from isokinetic resistance training than from dynamic constant resistance training. a. True b. False
b
You have been asked to design a resistance training program for an experienced weight lifter who is training for maximal power. Briefly explain the importance of repetition velocity in power development
Because adaptations are specific to repetition velocity, optimal gains in power output are seen following high-velocity training. Therefore, repetitions should be performed at a fast velocity. Furthermore, when high-intensity exercises are incorporated into the program, although the actual movement might be slow, the athlete should focus on the intent to lift the bar quickly because this will enhance gains in power.
Tension developed in the muscle while the muscle is lengthening defines a. concentric contraction b. eccentric contraction c. isometric contraction d. isokinetic peak torque e. muscular strength
b
The YMCA bench press test is an example of a. dynamic muscular strength b. dynamic muscular endurance c. isokinetic muscular strength d. isokinetic muscular endurance e. static muscular endurance
b
The difference in strength between the right and left sides of the body should be no more than a. 10% b. 15% c. 20% d. 25%
b
Early strength gains (i.e., during the first 3 weeks) are likely due to: A) increases in muscle cross-sectional area. B) neural adaptations. C) changes in connective tissue. D) increases in muscle cross-sectional area, neural adaptations, and changes in connective tissue.
b
Exercising the agonistic and antagonistic muscle groups consecutively without rest is termed a a. compound set b. superset c. split routine d. pyramid set
b
Greater strength gains are seen when athletes use only concentric muscle actions during resistance training. A) True B) False
b
Explain the steps for 1RM testing.
Do a warm-up set of 5 to 10 repetitions at 40% to 60% of estimated 1RM. After a brief rest, do a second warm-up set of 3 to 5 repetitions at 60% to 80% of estimated 1RM. After 3 to 5 minutes rest, attempt the 1RM. If successful, conservatively increase the weight until failure. The 1RM is the greatest weight successfully lifted.
Two basketball players are looking to increase muscle size by resistance training. One has 75% fast-twitch muscle fibers and this other has 50% fast-twitch fibers. Who is more likely to see greater gains in muscle size and why?
Fast-twitch (type II) muscle fibers have a greater capacity for hypertrophy than slow-twitch (type I) fibers. Therefore, the athlete with a greater amount of fast-twitch fibers is more likely to see greater gains in muscle size.
Briefly describe the differences between strength training and muscular endurance training with respect to training intensity (load), number of repetitions per set, and interest rest periods.
In general, strength training is associated with high intensity (>85% 1-RM), low repetitions (<6 reps per set) and long rest periods (~2-3minutes between sets). Alternately, muscular endurance training is associated with low intensity (<70% 1-RM), high repetitions (>10 reps per set), and short rest periods (1-2 minutes between sets).
Handgrip dynamometers can be used to assess I. dynamic muscular strength II. dynamic muscular endurance III. static muscular strength IV. static muscular endurance V. isokinetic strength a. I and II b. III and IV c. I and III d. V e. I, II, III, and IV
b
You have been asked to design a resistance training program for an experienced weight lifter who is training for maximal strength. How many sets per exercise would you recommend (single or multiple)?Please justify your response
Multiple sets per exercise should be recommended. Studies have shown that multiple-set programs are superior to single-set programs for improving strength in trained individuals.
If athlete A and athlete B do the same amount of work during a deadlift, yet athlete A requires more time to complete the repetition, then athlete A: A) has a greater power output. B) has a lower power output. C) has the same power output as athlete B. D) cannot be compared with athlete B in terms of power output, based on the information given.
b
Name and define two of the three principles of progression.
The three principles are (1) progressive overload, (2) specificity, and (3) variation (periodization). Progressive overload is the gradual increase of stress placed upon the body during resistance exercise training. Specificity can be best defined by the SAID principle (Specific Adaptations to Imposed Demands). Variation (or periodization) is the alteration of acute program variables over time.
The general rule for developing muscular endurance as opposed to muscular strength through resistance training is to decrease the intensity but increase the number of repetitions. a. True b. False
a
The muscles do not undergo eccentric contraction during isokinetic resistance training. a. True b. False
a
Training for which of the following requires the greatest resistance? A) Strength B) Hypertrophy C) Power D) Endurance
a
In which periodization model does the client's training intensity decrease as training volume increases between and within cycles? a. undulating periodization b. reverse linear periodization c. linear periodization d. cyclic accumulation periodization
b
Age-related loss of muscle strength is a. dynapenia b. sarcopenia c. osteopenia d. lypopenia
a
As the speed of joint rotation increases, the muscular force decreases. a. True b. False
a
Core stability training done on unstable surfaces places an emphasis on developing muscular endurance more than muscular strength or power. a. True b. False
a
Despite men often having greater absolute increases in muscle size than women following a resistance training program, the relative (percent change) increase in fiber size is similar between men and women. a. True b. False
a
Dynamic strength is measured only at the weakest point in the joint's range of motion when using free weights. a. True b. False
a
Free weights are best used to assess which mode of strength? a. dynamic constant resistance b. dynamic variable resistance c. isokinetic d. static
a
Free weights are recommended over variable-resistance machines for determining dynamic 1RM. a. True b. False
a
Increased EMG activity in the abdominal muscles has been observed for curl-ups done on a gym ball compared to curl-ups done on a stable surface. a. True b. False
a
Increasing intensity while decreasing training volume as the lifter progresses through mesocycles would best describe a. linear periodization model b. reverse linear periodization model c. undulating periodization model d. functional training
a
Isokinetic tests of strength require a slower velocity setting than isokinetic tests of power. a. True b. False
a
Muscular strength can be predicted from muscular endurance tests with a reasonable degree of accuracy. a. True b. False
a
Resistance exercise training has been shown to improve ________ local muscular endurance. A) absolute B) relative C) both absolute and relative D) neither absolute nor relative
a
Short rest intervals are associated with lower force production during subsequent sets. A) True B) False
a
The ACSM recommends an intensity of 50% of 1RM for developing muscular endurance. a. True b. False
a
The athlete's training status (i.e., novice vs. experienced) influences the prescription of exercise load. A) True B) False
a
Maximal power output is greatest using a load of: A) 10-20% 1-RM B) 30-60% 1-RM C) 60-80% 1-RM D) >85% 1-RM
b
What are some of the recommended ways to prevent or decrease muscular soreness? I. Begin a resistance training program using 12- to 15RM and gradually progress intensity. II. Have a partner or assistant return the weight to the starting position to avoid eccentric contractions. III. Perform static stretching and then begin 5 to 10 repetitions of the exercise at 40% 1RM. IV. Stretch muscle group before and after the exercise routine. a. I and II only b. III and IV only c. I, III, and IV only d. I, II, and IV only
a
What is defined as the maximal force generated in a single contraction at a specified velocity? a. strength for dynamic movements b. muscular power c. strength for isotonic contractions d. maximum voluntary isometric contraction
a
When the resistance is less than the muscle force, what is the result? a. concentric contraction b. eccentric contraction c. isometric contraction d. static contraction e. both c and d
a
When training using upper body exercises, one should perform large muscle group exercises (e.g., bench press) before small muscle group exercises (e.g., arm extension). A) True B) False
a
Which of the following is associated with the greatest postexercise growth hormone concentrations? A) Large muscle group exercises and short rest intervals B) Small muscle group exercises and long rest intervals C) Large muscle group exercise and long rest intervals D) Small muscle group exercises and short rest intervals
a
Which of the following is not a recommended method of assessing the intensity of a dynamic resistance training workout? a. percentage of heart rate reserve (%HRR) b. percentage of maximal repetition (%1RM) c. a fixed repetition maximum (e.g., 8RM, 10RM) d. Omni-resistance RPE
a
Which of the following statements regarding isometric exercise are correct? I. This type of training is contraindicated for coronary-prone and hypertensive individuals. II. Strength gains in the muscle (10% per week) can be realized by performing isometric exercise 3 to 5 days per week. II. Strength gains are specific to the joint angle used during training IV. Isometric strength training guidelines include performing a maximum voluntary contraction for 10 seconds, 10 to 20 reps each. a. I and III only b. III and IV only c. I, II, and III only d. I, III, and IV only
a
Which of the following steps are recommended for 1RM testing of children? a. Have the child perform 6 reps with a light load and 3 reps with heavier load before testing. b. Have the child warm up by performing 5 minutes of low-intensity aerobic exercise. c. The 1RM is typically achieved within 3 to 5 trials. d. Adjust the adult-sized exercise machines to the smallest setting.
a
Which of the following tools are used to measure static muscular strength? I. dynamometers II. barbells III. strain gauges IV. dumbbells a. I and III b. II and IV c. II, III, and IV d. I, II, and III
a
Which of the following would be considered an assistance exercise? A) Arm curl B) Deadlift C) Power clean D) Bench Press
a
Which term describes a light to heavy system of lifting weights up to 6 sets of each exercise? a. pyramiding b. supersetting c. compounding d. blocking
a
1RM testing is contraindicated for children (<12 years) and older adults (>60 years). a. True b. False
b
A braking force that resists gravity or decelerates a rapidly moving body segment best describes what muscle action? a. concentric contraction b. eccentric contraction c. isokinetic contraction d. isometric contraction
b
Ballistic exercises are commonly used for power training because: A) More weight is used B) The weight is accelerated throughout the range of motion C) The range of motion increases D) More weight is used, the weight is accelerated throughout the range of motion, and the range of motion increases
b
Despite their widespread use, there is no scientific evidence that creatine monohydrate or HMB, in conjunction with a resistance training program, increases lean mass. a. True b. False
b
To avoid plateaus and ensure continued strength improvements throughout a resistance training program, which of the following recommendations are correct? I. Alter the order of the multijoint exercises performed. II. Alter the number of sets performed for each exercise. III. Change the number of exercises performed for each session. IV. Change the number of repetitions performed for each set. a. I, II, and III only . II, III, and IV only c. I and IV only d. II and III only
b
Training intensity and training volume are directly related such that as training intensity increases training volume should also increase. a. True b. False
b
True or False? The first step in designing a resistance training program is to implement the acute program variables. True False
b
Weight-bearing aerobic activities (e.g., jogging) are just as beneficial as resistance training for development of bone mineral density. a. True b. False
b
What is the ability of a muscle group to exert submaximal force for extended periods? a. muscular agility b. muscular endurance c. muscular strength d. muscular acceleration
b
What is the one disadvantage to the side bridge test? a. The test may need to be modified for those with back pain. b. The test may be terminated due to upper-extremity fatigue or pain. c. The participant may be able to hold the position for longer than the norms. d. The tester may not be able to determine if the participant is keeping the torso horizontal.
b
When is it suitable or practical to estimate 1RM? a. when the client is able to easily lift over 200 pounds b. if the client is unaccustomed to lifting heavy loads c. if the client will take longer than 5 minutes to complete the test d. when the client is 18 years of age or younger
b
When performing a biceps curl with a constant resistance (e.g., 25 pounds), the tension produced by the biceps brachii is constant throughout the range of motion. a. True b. False
b
When there is no visible movement at the joint, the contraction is called a. concentric b. isometric c. isotonic d. isokinetic
b
Which is true of delayed-onset muscle soreness (DOMS)? a. The onset is 5 to 7 days after heavy concentric exercise. b. First noticed 24 to 48 hours after eccentric exercise. c. First noticed 24 to 48 hours after concentric exercise. d. First noticed 24 to 48 hours after isometric exercise. e. Occurs 30 min to 2 hours after any type of resistance exercise.
b
Which of the following statements regarding resistance training program design are correct? I. Single-set training has been shown to be more advantageous than multiple-set training for long-term strength gains. II. Curl-ups performed on a labile surface increase abdominal muscle activity and coactivation. III. Periodized training is most appropriate for clients just starting a weightlifting program. IV. Research suggests that whole-body vibration can be a useful supplement to both older clients and well-trained athletes. a. I and II only b. II and IV only c. II, III, and IV only d. I, II, and IV only
b
Which of the following statements regarding the effects of resistance training are correct? I. An increase in the size of existing muscle fibers is the major contributing factor in exercise-induced hypertrophy. II. With heavy resistance training, Type I muscle fibers show a twofold greater increase in size than Type II fibers. III. Strength training appears to affect only the relative amount and size of type MHC I fibers. IV. Four to six weeks of intensive resistance training are typically needed in order to observe a measurable amount of hypertrophy in untrained adults. a. I and II only b. I and IV only c. II, III, and IV only d. I, III, and IV only
b
Which two exercises are included in the Senior Fitness Tests (Rikli and Jones) to assess the functional muscular fitness of older adults (60-94 yr)? a. arm curl and leg curl b. arm curl and 30 sec chair stand c. bench press and squat d. 30 sec shoulder abduction and 30 sec lunge e. upright row with 1-gallon water jugs and repeated squat to collect coins from the floor
b
_______________ exercise dynamometers provide an accommodating resistance that adjusts to both the force and velocity output of the individual a. ballistic b. omnikinetic c. isokinetic d. free lever
b
A gradual increase in the training load is an example of __________. A) periodization B) volume C) progressive overload D) the SAID principle
c
Considering the training principles, which of the following would be the best method for increasing dynamic muscular endurance of the elbow extensors? a. 12 to 15 repetitions of biceps curls with free weights b. 10 repetitions of biceps curl with isokinetic machine at 200º/sec c. 12 to 15 repetitions of triceps push-down with variable-resistance machine d. 4 to 6 repetitions of triceps extension with free weights e. 6 sec maximal static contraction of triceps with elbow at 90º of flexion
c
For optimal strength gains, each muscle group should be trained a. 1 day every 2 weeks b. 1 day/week c. 2 or 3 days/week d. 4 or 5 days/week e. daily
c
For optimal strength gains, the recovery time between workouts of the same muscle group should be a. 12 hours b. 24 hours c. 48 hours d. 72 hours e. 96 hours
c
Maximal contraction of a muscle group at a constant velocity throughout the entire range of joint motion defines a. muscular strength b. muscular endurance c. isokinetic contraction d. isotonic contraction e. static contraction
c
The test battery for an 18-year-old male includes which of the following strength tests? I. knee extension II. shoulder extension III. ankle plantar flexion IV. elbow flexion a. I and IV only b. III and IV only c. I, II, and III only d. I, II, and IV only
c
Using Brzycki's prediction equation, estimate a male client's 1RM if he was able to perform three bench presses with 210 pounds. a. 212 pounds b. 219 pounds c. 222 pounds d. 265 pounds
c
What type of training has been widely used in physical rehabilitation programs? a. core skill training b. neuromuscular stability c. functional training d. spinal flexibility
c
When does the pain typically occur in delayed-onset muscle soreness? a. immediately after exercise b. 1 hour after the cessation of exercise c. 24 to 48 hours after exercise d. 36 hours after exercise
c
When training for muscular endurance, approximately how long should interset rest periods be? A) Long (3-5 minutes) B) Moderate (2-3 minutes) C) Short (1-2 minutes)
c
Which of the following is false regarding an isometric strength training program? a. Static exercises require minimal or no equipment; thus, they can be performed almost anywhere. b. This type of activity can reduce muscle atrophy when a limb is immobilized. c. It is a safe and recommended method of resistance training for individuals with CHD and hypertension. d. Strength gains are specific to the joint angle at which the contraction was performed; thus, it is an impractical method of developing strength throughout the full range of motion.
c
Which of the following is least important to obtain during a needs analysis? A) The physical needs of the sport B) The strengths/weaknesses of the athlete C) The athlete's sex D) The common sites of injury for the sport
c
Which of the following statements best describes the recommendations for resistance training programs for children? a. Children under the age of 12 should not participate in resistance training programs. b. Training volume should not exceed 60% of the volume prescribed for an adult of the same mass. c. Training intensity should not exceed 80% of 1RM. d. No special precautions are needed; children can enter a resistance training program with the same recommendations given to adults.
c
Which of the following would be the most appropriate resistance training program for an 80-year-old client? a. 3 or 4 days/week, 3 sets of 6 to 8 repetitions/set, 6 exercises, static/isometric b. 3 or 4 days/week, 5 sets of 12 repetitions/set, 6 exercises, free weights c. 2 days/week, 2 sets of 10 to 15 repetitions, 8 to 10 exercises, dynamic machines d. 1 day every other week, 1 or 2 sets of 15 repetitions, 20 exercises, free weights e. Resistance training is not recommended for an elderly population.
c
Which step of the six-step functional exercise progression works multiple muscle groups with increased resistance and core challenge? a. step 3 b. step 4 c. step 5 d. step 6
c
Which test does the ACSM recommend using to assess upper-body endurance? a. pull-up b. bench press c. push-up d. static arm hold
c
Which resistance modality is used when an increase in muscular force production through a range of motion results in an increase in resistance rather than an increase in limb acceleration? a. free weight b. constant-resistance exercise machine c. static dynamometer d. isokinetic dynamometer
d
Acute program variables influence which of the following: A) Resistance training adaptations B) Magnitude of strength gains C) Lactate concentrations D) Resistance training adaptations, magnitude of strength gains, and lactate concentrations
d
Cable tensiometers and strain gauges are associated with which mode of strength measurement? a. dynamic constant resistance b. dynamic variable resistance c. isokinetic d. static
d
Expression of muscular strength requires: A) Neurological recruitment of muscle fibers B) Ability of the muscle fibers to contract C) Type II muscle fibers D) Neurological recruitment of muscle fibers and the ability of the muscle fibers to contract
d
How long should the client squeeze the handle of a dynamometer during a grip endurance test? a. once, as hard as possible without any extraneous movement b. once, as hard as possible with three separate trials c. 30 seconds d. 1 minute
d
Meta-analysis research suggests that _____ sets per specific muscle group is optimal for developing muscular strength of novice and intermediate lifters. a. 1 b. 2 c. 3 d. 4 e. 6
d
Multijoint exercises that involve large muscle groups should be performed before single-joint exercises for smaller muscle groups when designing a resistance training program for a novice lifter. a. True b. False
d
Strength gains are influenced by: A) repetition velocity B) rest period length C) number of sets per exercise D) repetition velocity, rest period length, and number of sets per exercise
d
What fitness category would a 25-year-old female be in if she had the following scores in the dynamic muscular endurance battery test? Arm curl = 12 reps; bench press = 15 reps; lat pull-down = 10 reps; triceps extension = 10 reps; leg extension = 14 reps; leg curl = 12 reps; bent-knee sit-ups = 10 reps. a. poor b. fair c. good d. very good
d
What is the training volume of a client who did 3 sets of 10 repetitions per set with a resistance of 125 pounds? a. 125 pounds b. 375 pounds c. 1250 pounds d. 3750 pounds e. cannot be determined from the data given
d
When performing resistance training with youth, a. begin each workout with a minimum of a 15-minute warm-up b. select 6 multijoint exercises for major muscle groups c. start with three sets of 10 to 15 reps at 60% to 80% 1RM d. reduce the resistance for prepubescent children who cannot perform a minimum of 8 reps
d
When training for maximal strength and power, the recommended rest period between sets should be a. none or as short as possible b. 1 minute c. 2 to 3 minutes d. 3 to 5 minutes
d
When training the lower body during a resistance exercise session, which of the following exercises should be performed first? A) Leg extension B) Calf raises C) Leg curls D) Front squats
d
Which exercise guidelines are correct for improving muscular power in advanced lifters? a. 30% to 60% 1RM for velocity; 6 to 8 sets of 1 to 6 repetitions periodized; moderate to fast velocity; 4 to 6 days per week; 1 to 2 minutes of rest b. 30% to 80% 1RM; multiple sets of 10 to 25 repetitions periodized; slow for 10 to 15 reps or moderate to fast for 15 to 25 reps; 4 to 6 days per week; 2 to 3 minutes of rest for multijoint exercises c. 60% to 70% 1RM; 2 to 4 sets of 8 to 12 repetitions; moderate velocity; 2 or 3 days per week; 2 to 3 minutes of rest for multijoint exercises d. 85% to 100% 1RM for force; 3 to 6 sets of 1 to 6 repetitions periodized; fast velocity; 4 to 6 days per week; 2 to 3 minutes of rest for multijoint exercises
d
Which of the following are disadvantages to using free weights for testing dynamic muscle strength? I. They require a greater need for spotting for safety and proper technique. II. They measure strength only at the weakest point in the range of motion. III. They require more neuromuscular coordination to stabilize body parts. IV. They do not have small enough weight increments to measure strength accurately. a. I, II, and IV only b. II, III, and IV only c. I and III only d. II and III only
d
Which statement about isokinetic training is true? a. It can be performed using only specialized equipment. b. It is the best choice when the goal of training is to increase muscle size. c. The carryover effects appear to be greater when a person trains at slower speeds (30° to 60° per second) compared to faster speeds (180° to 300° per second). d. It produces little or no muscle soreness compared to other traditional forms of training
d
As the load increases, the maximal number of repetitions that can be performed ________.
decreases
A spotter should be used for all of the following exercises except a. flat bench press b. incline press c. dumbbell shoulder press d. overhead triceps press with dumbbell e. power clean
e
Variable-resistance machines a. are electromechanical devices that control the velocity of limb rotation (e.g., 120º/sec) b. use hydraulics to create resistance c. use springs, strain gauges, and load cells to measure force production d. match the natural force-velocity curve that is observed with free weights e. attempt to eliminate the sticking point during a lift by using a cam or pulley
e
Which of the following is incorrect? a. Resistance training triggers an increase in the action of testosterone, growth hormone, and insulin-like growth factor. b. Catecholamines (epinephrine and norepinephrine) increase during resistance training. c. Myosin ATPase activity is unchanged with resistance training. d. The amount of neurotransmitters and postsynaptic receptors is thought to increase due to resistance training. e. The size and number of mitochondria per unit of muscle (mitochondrial density) increase as a result of strength training
e
Performing repetitions using intentionally slow velocities is associated with ______ force production compared with traditional velocities
lower
The deadlift is an example of a _____-joint exercise
multiple
The SAID principle stands for: __________ adaptations to imposed demands.
specific
Training ________ equals sets (number) × repetitions (number) × resistance (weight).
volume-load