Chapter 5

It is important to assess muscle fitness because an assessment does which of the following? (Select all that apply.) A) helps a person to measure his or her progress B) tells a person how many carbohydrates to include in his or her diet C) enables a person to design an effective training program D) allows a person to gauge his or her current fitness level

A) helps a person to measure his or her progress C) enables a person to design an effective training program D) allows a person to gauge his or her current fitness level

The loss of muscle mass associated with aging is called A) osteopenia. B) sarcopenia. C) hypertrophy. D) osteoporosis.

B) sarcopenia.

Approximately what percentage of the body's weight consists of skeletal muscle? A) 15-25 percent B) 55-65 percent C) 35-45 percent D) 75-85 percent

C) 35-45 percent

Cardiovascular fitness and muscle-fitness training result particularly in increased feelings of A) general negativity. B) dread. C) energy. D) anxiety.

C) energy.

Static, or isometric, training is characterized by applying force A) with rapid movement. B) at a steady speed. C) without a change in the length of muscle. D) while a muscle is lengthening.

C) without a change in the length of muscle.

A(n) ___________________ is a sheet or band of tough, fibrous tissue that connects bone to bone.

ligament

Which of the following activities would primarily use fast-twitch muscle fibers? A) 100-meter sprint B) rock climbing C) cross-county skiing D) 5k run

A) 100-meter sprint

Muscle-fitness training creates microtears in the muscles that cause A) DOMS. B) MMT. C) 1-RM. D) FITT.

A) DOMS.

Compared with weight machines, which of the following are true of free weights? (Select all that apply.) A) They are more widely available. B) They require more training to use safely. C) The require the user to have more balance to use. D) They are more expensive.

A) They are more widely available. B) They require more training to use safely. C) The require the user to have more balance to use.

True or false: Benefits of muscle fitness include better psychological and emotional wellness. A) True B) False

A) True

True or false: Cardiac muscle is found only in the heart and has its own electrical conduction system. A) True B) False

A) True

Factors affecting muscle fitness include which of the following? (Select all that apply.) A) age B) biological sex C) height D) injuries

A) age B) biological sex D) injuries

The benefits of muscle fitness include which of the following? (Select all that apply.) A) better emotional wellness B) more self-control around food C) decreased risk of age-related disease D) improved body weight

A) better emotional wellness C) decreased risk of age-related disease D) improved body weight

Osteoporosis can result in which of the following? A) bone fractures B) tumors C) concussions D) ulcers

A) bone fractures

Which type of muscle is found only in the heart? A) cardiac B) skeletal C) smooth D) coronary

A) cardiac

Before assessing muscle fitness, a person needs to A) choose the muscle fitness component he or she will assess. B) increase his or her strength. C) develop his or her endurance. D) begin a workout program that develops all components of muscle fitness.

A) choose the muscle fitness component he or she will assess.

Which of the following diseases can be prevented and managed more effectively by increasing muscle fitness? (Select all that apply.) A) diabetes B) heart disease C) osteoporosis D) lung cancer

A) diabetes B) heart disease C) osteoporosis

The ability to hold or repeat a muscle contraction for a long time is called muscle A) endurance. B) memory. C) hypertrophy. D) strength.

A) endurance.

Individuals engaged in regular exercise tend to display which of the following? (Select all that apply.) A) favorable thoughts B) less anxiety C) more depression D) less vigor E) more energy

A) favorable thoughts B) less anxiety E) more energy

What is the sheet or band of tough, fibrous tissue that connects bone to bone at a joint or supports an organ in place called? A) ligament B) meniscus C) cartilage D) tendon

A) ligament

Which of the following activities would use primarily slow-twitch muscle fibers? A) long-distance running B) weight lifting C) sprinting D) shot putting

A) long-distance running

Proper planning before selecting a muscle-fitness regimen increases the probability that a person will do which of the following? (Select all that apply.) A) maintain the benefits of the program B) endure an injury C) improve foot speed D) complete the program

A) maintain the benefits of the program D) complete the program

Approximately how many skeletal muscles are found in the human body? A) more than 500 B) about 250 C) about 350 D) fewer than 200

A) more than 500

Which of the following are types of protein filaments that form part of each muscle fiber? (Select all that apply.) A) myosin B) reticulum C) actin D) mitochondria

A) myosin C) actin

The muscles that move your bones and produce precise movements are called ______ muscles. A) skeletal B) cardiac C) rough D) smooth

A) skeletal

Which of the following is an activity that would primarily use fast-twitch muscle fibers? A) sprinting B) cycling C) walking D) marathon running

A) sprinting

Your muscles' overall ability to perform routine daily tasks without fatigue is known as muscle _________________________________ . It has four components: force, endurance, strength, and power. (Remember to type only one word in the blank.)

Answers that can be used: fitness fittness muscular fitness

The muscles that move your bones and produce precise movements are called _____________________ muscles. (Remember to type only one word in the blank.)

Answers that can be used: skeletal voluntary skelatal skeletory volontary

The band of fibrous tissue that connects a muscle to a bone is called a(an) ______________________ .

Answers that can be used: tendon tenden

A recreational athlete should perform resistance (or muscle) training at moderate intensity _____. A) twice a day B) 2 to 3 times per week C) 5 to 6 times per week D) once a week

B) 2 to 3 times per week

Well-trained people reach a peak of muscle fitness around what age? A) 35 B) 30 C) 40 D) 25

B) 30

Sarcopenia typically accelerates after what age? A) 60 years old B) 75 years old C) 35 years old D) 40 years old

B) 75 years old

Strength training improves an individual's body composition by doing which of the following? (Select all that apply.) A) increasing body fat B) decreasing fat mass C ) increasing muscle mass D) decreasing muscle mass

B) decreasing fat mass C) increasing muscle mass

Genetic influence on muscle A) is the same for males and females but varies by strength. B) differs between the sexes and varies by strength, power, and endurance. C) is the same for males and females and is consistent for strength, power, and endurance. D) differs between the sexes but is consistent for strength, power, and endurance.

B) differs between the sexes and varies by strength, power, and endurance.

At the beginning of a strength-training program, your muscles do not get stronger immediately, but muscles and nerves grow accustomed to the movement pattern, making the task easier to perform. This is the result of A) sarcopenia. B) improved neuromuscular functioning. C) increased muscle endurance. D) increased muscle size.

B) improved neuromuscular functioning.

Strength training can help reduce the risk of injury by A) adding nutrition to one's diet. B) improving mobility and balance. C) enhancing quickness. D) focusing one's concentration.

B) improving mobility and balance.

Smooth and cardiac muscles are controlled by body chemicals and the autonomic nervous system and are called ______ muscles. A) reliable B) involuntary C) voluntary D) strong

B) involuntary

Which of the following are changes that typically occur as a result of a strength-training program? (Select all that apply.) A) increased flexibility B) loss of inches in some areas C) increased muscle mass D) loss of body fat

B) loss of inches in some areas C) increased muscle mass D) loss of body fat

Adding muscle increases resting ______, which causes a person to burn more calories each day. A) time B) metabolism C) capacity D) heart rate

B) metabolism

Static, or isometric, training A) is ineffective for muscular rehabilitation therapy. B) produces very small range of motion. C) puts a person at high risk for injury. D) produces significant range of motion.

B) produces very small range of motion.

Endurance activities such as running longer distances use mostly ______ muscle fibers. A) hyperplastic B) slow-twitch C) strong D) fast-twitch

B) slow-twitch

Between the ages of 20 and 60, individuals can maintain muscle fitness A) by reducing the levels of testosterone in their bodies. B) through regular strength training. C) through estrogen injections. D) by eating large quantities of red meat.

B) through regular strength training.

Dynamic (isotonic) training involves a muscle contraction with ______ speed. A) slow B) varying C) constant D) rapid

B) varying

What are the characteristics of osteoporosis? (Select all that apply.) A) longer bones B) weak bones C) increased bone density D) loss of bone density

B) weak bones D) loss of bone density

Why do men generally develop larger muscles than women do in response to training? A) Men have more disciplined approaches to working out. B) Men have higher levels of estrogen. C) Men have higher levels of testosterone. D) There are more over-the-counter supplements available for men.

C) Men have higher levels of testosterone.

Why is it possible to gain weight as a result of continued weight lifting? A) Fat tissue is denser than muscle tissue. B) Muscle tissue is less dense than fat. C) Muscle tissue weighs more than the same amount of fat tissue. D) Lifting weights adds fat as well as muscle.

C) Muscle tissue weighs more than the same amount of fat tissue.

Isokinetic training is defined as exerting a ______ force at a ______ speed. A) constant; varying B) varying; constant C) constant; constant D) varying; changing

C) constant; constant

Which component of muscle fitness is least affected by genetics? A) muscle hypertrophy B) strength C) endurance D) power

C) endurance

What type of training is defined as exerting constant force at a constant speed? A) isotetric B) isotonic C) isokinetic D) isometric

C) isokinetic

What type of training involves a muscle contraction with fixed or variable resistance and varying speed? A) static B) concentrated C) isotonic D) isometric

C) isotonic

If a person loses a pound of fat but adds a pound of muscle, that person will A) notice a loss of energy. B) notice a worse fit in his or her clothes. C) lose inches. D) lose weight.

C) lose inches.

The ability to lift more weight on the third training day happens because A) muscles acquire endurance immediately. B) muscles grow significantly stronger immediately. C) muscles get more comfortable with movement patterns. D) muscles are fatigued on the first and second days.

C) muscles get more comfortable with movement patterns.

Which of the following is not a factor that strongly affects muscle fitness? A) age B) gender C) quickness D) injuries

C) quickness

Which type of muscle is voluntary muscle? A) cardiac B) smooth C) skeletal

C) skeletal

Muscle training can improve overall performance by boosting intensity and A) the capacity to deal with pressure. B) leadership. C) sport-specific skill. D) endurance.

C) sport-specific skill.

What is the name for the band of fibrous tissue that connects a muscle to a bone? A) ligament B) cartilage C) tendon D) meniscus

C) tendon

What is the American College of Sports Medicine's recommendation for the frequency of activities per week for a person seeking to improve general muscle fitness? A) 1 to 2 days B) 3 to 4 days C) 4 to 5 days D) 2 to 3 days

D) 2 to 3 days

Gaining 1 pound of muscle results in burning 35 to 50 more calories each day, which adds up to about ______ pounds of weight loss in a year. A) 8 B) 6 C) 2 D) 4

D) 4

Muscle fitness is the A) ability to generate maximal force one time. B) ability to sustain effort over a prolonged period of time. C) effort required to overcome the resistance of a free weight. D) general ability of one's muscles to perform routine tasks without an unusual amount of fatigue.

D) general ability of one's muscles to perform routine tasks without an unusual amount of fatigue.

The protein filaments actin and myosin make up which component of muscle fiber? A) mitochondria B) nuclei C) sarcoplasmic reticulum D) myofibrils

D) myofibrils

Lifting the heaviest weight that you can, generating maximal force against resistance, is known as muscle A) endurance. B) force. C) power. D) strength.

D) strength.

One of the reasons women's muscles do not grow as large as men's muscles is because women produce less ______ than men. A) estrogen B) lipotropin C) progesterone D) testosterone

D) testosterone

Muscle __________________ is the ability to sustain an effort, holding or repeating a muscle contraction, for an extended time.

endurance

Muscle _______________________ is the ability to generate maximal force against resistance.

strength