Exam questions: Chapter 6
What is the effect of resistance training on weight management
-it can be used to lose or gain weight -it can help shape and tone muscle -if fat is lost as muscle is gained, a loss of inches may result -it is possible to lose inches without significant weight loss
According to the ACSM, basic health fitness benefits can be obtained by lifting in a single set of
8 to 12 exercises
A group of lifts followed by a rest period is called a repetition
F
A safety guideline for weight training is to exercise from full extension to joint lockout in order to maintain flexibility
F
An example of a static exercise is a bicep curl
F
Avoid strengthening muscles on both sides of a joint to prevent muscle imbalance
F
Basic principles of resistance training include specificity, recovery and tempo
F
Core trunk stabilizers include abdominal, hip, and thigh muscles
F
Disadvantages of strength training include time commitment, risk of injury, and potential for heart strain
F
Good strength in one body area (legs) usually indicates good strength overall
F
If a person loses weight, exercise is unnecessary since weight loss alone can firm up flabby thighs and abdominals
F
In a concentric contraction, a muscle contracts and lengthens at the same time
F
Increasing muscle mass with strength training can impede weight control because, if you stop exercising, the muscle will turn into fat
F
It is not necessary to warm up before resistance training
F
Muscular endurance is increased in weight training by performing a muscle contraction quickly
F
Muscular strength programs include higher reps and a lighter load than do muscular endurance programs
F
Of the three basic principles of resistance training, the most important for stimulating fitness gains, is balance
F
People in their 70s and 80s should not weight train due to the low rate of improvement and high rate of injury
F
People over 50 are too old to benefit from resistance training
F
Progressive overload in weight training for muscular endurance involves increasing amount of weight lifted
F
Protein supplements and creatine are necessary for developing high level muscular strength
F
Resistance training can improve cardiorespiratory endurance
F
Resistance training is a complete fitness program because it develops all 5 health related fitness components
F
Resistance training is not recommended in jury rehabilitation
F
Strength is important for athletics but not for movement in daily activities
F
Strength training is not recommended for improving athletic performance because it can cause a person to be muscle bound and slows reaction time
F
Strength training produces muscular benefits, but not psychological benefits
F
The principle of recovery states that a 24 hour recovery between weight training or stretching workouts is needed for improvement
F
There is no benefit to neither static no dynamic balance as a result of regular strength training
F
Two basic types of muscular exercise are static and constant resistance
F
When muscles are not used, they grow weaker, stiffen, and hypertrophy
F
When muscles are stimulated by an increased workload, they atrophy
F
Women should avoid strength training because they will develop bulky, masculine muscles
F
3 types of resistance training programs include free weights, machines, and body weight exercises
T
A safety guideline for weight training is to keep abdominals firm and back straight while lifting
T
A typical sedentary individual can lose up to 30 percent of his or her muscle mass between the ages of 20 and 70
T
Adding weights to an exercise program can decrease workout time by giving more benefit in fewer repetitions
T
An example of a dynamic exercise is a sit up or push up
T
Benefits of strength training include weight control, time economy, increased bone strength, and flexibility
T
Correct exercise form is an often neglected but important factor in maximizing strength gains and minimizing risk of injury
T
Greatest strength gains are made with 2 to 3 days of recovery between sessions to allow muscle fibers to repair and grow
T
Hand and ankle weights should not be used during running and jumping activities due to increased risk of injury
T
Health conditions that should be checked by a doctor prior to initiating a weight training program include hernia, arthritis, or lower back problems
T
Improved muscular fitness contributes to improved balance, power coordination, and agility
T
Improvement in muscular fitness occurs during the recovery session between workouts
T
In a concentric contraction, a muscle shortens as it overcomes resistance and a weight is lifted
T
In a weight training program, decreasing recovery time between exercises increases muscular endurance
T
In dynamic exercise, a muscle contracts, shortens, and force is controlled as it moves through a range of motion
T
In isokinetic exercise, speed of muscle contraction is controlled
T
In static exercise, a muscle contracts, but does not change length, and no movement occurs
T
In variable resistance exercise, the force needed to move the weight changes to provide a maximum load throughout the range of motion
T
Individuals who should consult a physician prior to beginning a resistance-training program include those with high blood pressure, hernias, arthritis or lower back problems
T
Light hand weights are beneficial in a walking program for increasing upper body fitness
T
Loss of muscle mass with aging is primarily due to disuse
T
Moving weights through a full range of motion can enhance flexibility
T
Muscle boosts metabolism so that a person burns more calories, even while at rest
T
Muscle contraction that occurs as a muscle lengthens (as in lowering a weight) is termed eccentric contraction
T
Muscle is denser than fat and pound takes up less space, As muscle tissue is gained, if fat is lost, a person will lose inches
T
Muscles may become short and tight if exercises are performed repeatedly through a partial range of motion
T
Pilates and stability balls are popular for core strengthening
T
Principles of strength training include progressive overload, specificity and recovery
T
Prior to starting a weight training program, individuals with cardiovascular problems should check with a doctor due to the tendency for blood pressure to increase during strength training
T
Progressive overload in weight training, for strength involves increasing amount of weight lifted
T
Rate and quantity of muscle gained with strength training varies, from person to person, because they are partially genetically determined
T
Recommended frequency of resistance training is at least 2 to 3 days a week
T
Recommended number of repetitions of an exercise for general strength conditioning is at least 8 to 12 repetitions for each muscle group
T
Resistance training can decrease resting blood pressure, decrease exercise heart rate and exercise blood pressure
T
Resistance training can decrease the risk of osteoporosis
T
Resistance training can improve counteract age-related declines in muscular fitness
T
Resistance training may enhance cardiovascular health by reducing several risk factors
T
Resistance training provides emotional and psychological benefits similar to aerobic exercise
T
Resistance training should be done at least two to three days a week
T
Strength training is important in athletic performance because, all other things being equal, a strong person can run faster, jump higher, and throw a ball farther than a weak person
T
Strength training may be used for injury prevention and rehabilitation
T
Strong fatigue-resistant muscle provide better balance during static and dynamic activities for people of all ages
T
Strong, flexible muscles can better withstand the stress of impact during exercise
T
The average male has about twice the muscle mass of the of the average female, which is why muscle hypertrophy in men is more pronounced
T
The progressive overload principle states that, in order to increase strength, load or repetitions must gradually be increased
T
The pull of muscles on bone in resistance exercise stimulates development of increased bone density
T
The pull of muscles on bone in weight-bearing exercise stimulates development of increased bone density and preserves existing bone
T
To breathe correctly when lifting weights, exhale on the exertion
T
To progress in weight training, increase only one variable (rep, set, load) at a time
T
To progress in weight training, increase the workload by no more than 5-10 percent each time
T
Two types of muscular exercise are isotonic and isometric
T
Weight training can help a thin person gain weight because it increases lean muscle mass
T
Weight training is recommended for women as it gives a firm, well-toned appearance to arms, thighs, and abdominals
T
The best description of isotonic (dynamic) exercise is
a muscle contracts and shortens as force is controlled
Which of the following best describes isometric (static) exercise
a muscle contracts but does not change in length
An eccentric contraction is
a muscle that contracts and lengthens as a weight is lowered
A concentric contraction is
a muscle that contracts and shortens as a weight is lifted
Loss of muscle mass as one grows older is primarily due to
disuse
Benefits of strength training include weight control, time economy, injury prevention, increased bone strength, and
enhanced flexibility
Which of the following is a correct safety guideline for weight training
exhale on the exertion and inhale on the release
A progressive overload is
gradually increasing the load or number of reps lifted
Differences between training programs for strength and muscular endurance include lifting
heavy weights for strength, light weights for endurance
Cautions for strength training include seeking medical clearance for those who have cardiovascular problems, hernias, arthritis, lower back problems or
high blood pressure
The Valsalva maneuver is
holding your breath as you strain against a closed epiglottis
Which of the following statements is TRUE
increased strength may enhance athletic performance
Disadvantages of strength training are that injury is possible, you may need equipment, it can initially produce muscle soreness, and it
is not a complete exercise program
How does resistance training affect cardiovascular health
it reduce risk factors associated with cardiovascular disease
What is the effect of resistance training on bone strength
it stimulates increased bone density
Individuals who should seek medical guidance prior to starting weight-training program includes people with high blood pressure, hernias, arthritis, or
lower back problems
Which of the following statements is FALSE
muscular fitness is important for athletics but not for movement in daily activities
A repetition (rep) is
one lift
Repetition maximum (1 RM) means
one maximal lift
Which of the following is FALSE about strength and resistance training
resistance training increases VO2max
Three basic principles of resistance training are progressive overload, _______________ and ______________
specificity, recovery
Which of the following best describes isokinetic exercise
speed of movement is controlled during muscle contraction
Two types of muscular exercises are
static and dynamic
A muscle agonist is
the contracting muscle that initiates movement
A muscle antagonist is
the opposing (relaxing) muscle during muscle contraction
Which of the following is TRUE about resistance exercises
they can be used for weight gain or weight loss