KIN 100-Chapter Four

To increase muscle strength, subject them to loads that are heavier than the muscles are accustomed to.

True

When a muscle contracts, it moves a bone by engaging

a tendon

When lifting free weights, it is important to secure weights on barbells or dumbbells with which device?

collars

When you practice a skill, your nervous system lays down more _____, which increase(s) the speed, efficiency, and coordination of the movement.

myelin

You should exercise caution when using nutritional supplements and drugs as performance aids because many of them are

hazardous. ineffective.

What type of exercise involves a muscle contraction with a change in the muscle's length?

isotonic

When training for sports, people should train the muscles needed for the sport and

muscles that are likely to be injured.

What are the parts of a muscle cell that direct the production of enzymes and structural proteins?

nuclei

Since small-muscle groups fatigue more quickly,

people should exercise large-muscle groups first.

To avoid injury, older people and frailer people should

perform more repetitions (10-15) using a lighter weight.

A good cool-down for a weight training routine involves

performing 5-10 minutes of less intense activity.

What is the minimum number of training days recommended by the ACSM per week for improving muscular strength?

two

The American Heart Association recommends strength training how many days per week for healthy adults and may low-risk cardiac patients?

two or three

To build endurance and overload slow-twitch fibers, a person should

use light weights and high repetitions.

When strength training using free weights, spotters are necessary in which of the following conditions?

when an exercise has potential for danger when you cannot complete a lift when the weight has potential to tilt

Compared with weight machines, which of the following are characteristics of free weights?

widely available convenient for home use require more balance to use

Static, or isometric, exercise is characterized by applying force

without a change in the length of a muscle.

After you've achieved your fitness goal, you should maintain strength by training how many times per week?

1 to 3

Which of the following activities would primarily use fast-twitch muscle fibers?

100-meter sprint

If a person currently lifts 100 pounds for an exercise in a weight training program and he or she is ready to increase resistance, approximately how much weight should that person add?

5-10 pounds

For overall fitness, you should perform approximately how many different types of exercises?

8-10

Which of the following statements is true about exercising muscle groups?

Exercises should be balanced between antagonistic muscle groups.

______ can be measured by counting the maximum number of repetitions of an exercise a person can do.

Muscular endurance

Static training is more effective than dynamic training when trying to improve muscle strength.

False

Strength training has what effect on bone loss?

It decreases it.

Which of the following is a system of body weight exercises that emphasizes control of movement through strengthening and stretching core muscles?

Pilates

_____ are elastic strips or tubes of rubber material that are inexpensive, lightweight, and portable.

Resistance bands

_____ exercises are important for developing stiff core muscles that support the spine and provide a foundation for whole body motions.

Static

Which of the following statements are true about performing in any strength training exercise?

The exercise should be performed smoothly. The exercise should be done using proper technique. Weights should be lifted or pushed forcefully during the active phase.

What type of movement is used in isometric exercises?

There is no movement in isometric exercises.

Which of the following is a characteristic of dynamic—or isotonic—exercises?

They can be done without exercise equipment.

_____ is the most important factor promoting improvements in strength and power.

Training intensity

A spotter is a person who assists with a weight training exercises.

True

Which of the following is a recommended way of warming up for a weight training routine?

a few minutes of walking or light jogging

Motor units consist of

a nerve connected to one or more muscle fibers.

A measurement of the maximum amount of weight a person can lift in a single effort is called

a repetition maximum.

Using one's own body weight for strength training in exercises such as push-ups and lunges is called

calisthenics.

People should adjust their weight training routines depending on their

age group.

When weight training, people should

allow their muscles to rest for at least a day between weight training workouts.

When you do an exercise that moves a joint in one direction, you should

also perform an exercise that works the joint in the opposite direction.

According to the FITT-VP principle for weight training, intensity refers to the

amount of weight or resistance required to elicit a training response.

______ is a decrease in the size of muscle fibers.

atrophy

Nerve cell components called _____ are often covered in a special tissue that speeds the rate of nerve conduction.

axons

Which muscles are especially targeted by doing exercises on the stability ball?

back muscles abdominal muscles

When performing strength training exercises that target certain muscle groups, do the large-muscle exercises

before the small-muscle exercises.

Pilates focuses on strengthening and stretching the core muscles in which of the following?

buttocks abdomen back

John wants to build muscle strength as quickly as possible. How do you recommend he achieve his goal?

by lifting weights close to his maximum capacity

How can a person assess their muscle strength?

by measuring the maximum weight a person can lift one time

Which type of muscular contraction occurs when the muscle applies enough force to overcome resistance and shortens as it contracts?

concentric

Free weight training is which of the following forms of resistance exercise?

constant

Compared to slow-twitch muscle fibers, fast-twitch muscle fibers

contract more rapidly.

Aging and inactivity cause muscles to

contract more slowly.

Slow-twitch muscle fibers

contract slowly. are fueled mainly by the oxidative energy system. are fairly fatigue resistant.

Which of the following activities would use primarily slow-twitch muscle fibers?

cycling long-distance running

During exercise, the number of repetitions necessary to cause muscle fatigue ______ an increase in weight (resistance).

decreases with

If people injure themselves when strength training, they should

discontinue working out the injured area. use the RICE principle of treating injuries.

What types of exercises can be performed without equipment (calisthenics), with equipment (weight machines), and are excellent for building strength through a joint's range of motion?

dynamic

Many people prefer weight machines because they are which of the following?

easy to use convenient safe

The best way to get proper nutrition while weight training is to

eat foods in a balanced diet.

Which type of muscular contraction occurs when muscular force is exerted as a muscle lengthens?

eccentric

A muscle uses one or more motor units to shorten its length and

exert a force.

A single muscle is made up of

fascicles of muscle fiber enclosed by layers of connective tissue.

When using an exercise stability ball, beginners must watch their

fatigue to avoid poor body form.

Muscles are made up of muscle cells, or muscle

fibers.

In strength training, a set refers to a

group of repetitions of an exercise.

People with which condition should consult medical professionals to determine if weight training is the right activity for them?

heart disease

What are the contributing factors that lead to osteoporosis?

hormonal changes age poor diet

Atrophy is caused by

inactivity of the muscles.

A good tactic to prevent overtraining is to

incorporate a variety of exercises into your workout program.

Hyperplasia in humans is a(n)

increase in the number of muscle fibers.

When weight training, people should do more than one set of exercises in order to

increase strength and endurance.

Strength training causes the size of muscle fibers to

increase.

All of the following are signs of possible overtraining except

increased performance.

Strength training helps prevent and manage both cardiovascular disease and diabetes by

increasing maximal oxygen consumption. improving glucose metabolism. improving blood vessel health.

The best remedy for overtraining is

increasing the days of recovery between workouts.

Volume is the product of which of the following?

intensity time frequency

Relative to free weights, weight machines require

less skill.

For people at risk of osteoporosis, strength training is important because it can

lessen bone loss. avert falls.

Which of the following are important factors affecting an individual's progress in a strength training program?

motivation age

By the age of seventy, a person's muscle tissue is often less connected to their

motor nerves.

The ability to hold or repeat a muscular contraction for a long time is known as

muscular endurance.

Which of the following is a type of equipment that people can, in many instances, use instead of free weights to perform the same types of strength exercises?

resistance bands

When performing exercises, adding a medicine ball can help the body gain muscle strength by providing

resistance.

When a muscle contracts, it

shortens

For maximum strength gains, how long should you hold an isometric contraction maximally?

six seconds

A person performing strength training exercises should perform these exercises with a neutral

spine.

Strength training exercises are classified into two categories known as

static and dynamic.

Constant resistance exercise uses a

steady weight throughout a joint's full range of motion.

The amount of force a muscle can produce with a single maximum effort is called muscular

strength.

Carrying things while walking is a simple way for people to

strengthen their core muscles.

For weight training, the volume of a specific exercise during a workout would be

the amount of weight lifted multiplied by the number of reps and sets.

What is rhabdomyolysis?

the destruction of muscle cells

Hypertrophy is

the development of large muscle fibers.

The flexed-arm hang measures what aspect of muscular endurance?

the maximum amount of time a person can hold a muscular contraction

When muscles are given a larger load than accustomed to,

they adapt and improve their function.

Overtraining can occur when a person exercises more than his or her body can handle.

true

In ______ resistance exercise, the load changes throughout the range of motion.

variable

To provide maximum load throughout the entire range of motion, the load is changed during

variable resistance exercise.