Exam 3

A measure of muscular endurance is

# of curl ups in 1 minute

When designing a resistance training program that will target muscular endurance should hit ___ to ___ reps per set.

15-20

How many days per week does ACSM recommend for flexibility exercises?

2-3

When targeting improvements in muscular strength and power, ACSM recommends how many sets?

2-4

When assessing ones muscular strength with a 1-RM test, resistance should be progressively increased by at least ___ kg until client cannot perform.

2.5 kg

When testing a clients 1-RM, the rest period between trials should fall between __ and __ minutes.

3-5

For the curl-up assessment, clients are to complete as many curl-ups as possible, and can stop once they reach ___.

75

The ACSM recommends how many repetitions (reps) of each exercise for muscular strength and endurance.

8-12

Which of the following is a purpose of health-related fitness testing?

Educating participants about their present health-related fitness status relative to health-related standards and age- and sex-matched norms

Muscular strength refers to the ability of the muscle to

Exert force

At least a 36 hours rest period is suggested between training the same muscle groups.

False

For the average adult whose goal is to achieve healthful fitness benefits, muscle groups should be trained with 2-4 sets of 8-15 reps to improve muscular fitness.

False

For the push-up test, subjects are to start in the "up" position

False

Improvements in ones muscular strength and endurance will lead to a decrease in their glucose tolerance.

False

Limited flexibility of which of the following muscle groups increases the risk of low back pain?

Hamstrings

What principle of training states exercise below a minimum intensity, or threshold, will not challenge the body sufficiently to result in changes in physiologic parameters?

Overload

Which of the following types of muscle stretching can cause residual muscle soreness, is time consuming, and typically requires a partner?

PNF

A method of strength and power training that involves an eccentric loading of muscles and tendons followed immediately by an explosive concentric contraction is called _______

Plyometrics

A fundamental goal of primary and secondary intervention programs is

Promotion of health

Which components of instruction on the resistance training technique listed below should instructors always share with their clients.

Proper breathing, using full ROM, and proper body positioning

Which of the following is the proper sequence for a testing session?

Resting heart rate, blood pressure, height, weight, and body composition should be obtained first followed by tests of cardiorespiratory endurance, muscular fitness, and flexibility.

An evidence-based benefit of stretching is

The ROM around a joint is improved acutely and chronically

A minimal recommendation for pretest instructions is the completion of

The physical activity readiness questionnaire

Which of the following is not a valid guideline for prescription of muscular fitness training?

There should be 24 hrs separating exercise training sessions for the same muscle group

Flexibility is the ability to more a joint

Through its complete ROM

When progressing an exercise prescription, any of the components of the FITT principle may be manipulated. What is recommended as the component to be manipulated in the initial phase (first 4-6 wk) of an exercise program for an average adult?

Time

________ is the total amount of work performed within a specified time period.

Training volume

Circuit training is a great system for those individuals with limited time and who want to alter body composition.

True

Exercise volume is the product of frequency, intensity, and time of exercise.

True

For the average adult whose goal is to achieve healthful fitness benefits, muscle groups should be trained with 2-4 sets of 8-12 reps to improve muscular fitness.

True

Hypertrophy is characterized by the increase in the cross-sectional area of individual muscle fibers.

True

Multijoint resistance training targets both agonist and antagonist muscle groups.

True

Muscular fitness may have an effect on management, attenuation, and even prevention of chronic disease.

True

Muscular power is the muscle's ability to exert force per unit of time.

True

No specific duration of training time has been identified for resistance training effectiveness.

True

The SAID principle is defined as "The body will specifically adapt to the type of demands placed upon it."

True

Absolute contraindications to muscular fitness testing include

Unstable CHD, uncontrolled hypertension, and average pulmonary arterial pressure of >55 mm Hg

Which of these two have been added to the FITT principle of Ex Rx?

Volume and progression

After the age of 30, skeletal muscle strength begins to decline primarily because of which of the following?

a loss of muscle mass caused by loss of muscle fibers.

Which of the following is NOT true of the health-related components of physical fitness?

can predict high levels of athletic performance

Muscular fitness refers to the

combo of muscular strength, endurance, and power

Standardized conditions for muscular fitness testing include:

strict posture, consistent Rep speed, full ROM, and equipment famiarization

According to ACSM, all of the following are resistance training guideline for healthy adults except:

the resistance training program should feature exercises that are multi-joint, or compound exercise that involve more than one muscle group at a time.

In prevention of osteoporosis, it is important to regularly perform what kind of exercise?

weight bearing