Lesson 15: Exploring Exercises for Muscular Fitness

Why is it a myth that muscle turns into fat when someone stops working out? A. Muscle and fat are two different kinds of tissue. B. Muscle grows with physical inactivity. C. Fat converts into muscle but not vice versa. D. Only a small amount of muscle turns into fat.

A. Muscle and fat are two different kinds of tissue.

During eccentric muscle contraction, the muscle __________. A. gets longer as it contracts B. gets shorter as it contracts C. moves isometrically D. does not change length

A. gets longer as it contracts

Females who lift weights are not going to develop large, bulky muscles because __________. A. they have more muscle fibers than men B. they have thicker muscle fibers than men C. they have lower testosterone levels than men D. all of the above

C. they have lower testosterone levels than men

Well-designed weight-training programs only target two or three body areas.

F

A one-repetition maximum is most important in developing muscle __________. A. strength B. size C. endurance D. appearance

A. strength

Which of the following is a leg exercise? A. lunges B. lat pull-downs C. upright rows D. dips

A. lunges

Which of the following is a myth about weight lifting? A. Not everyone can become a bodybuilder through weight training. B. Women who lift weights will develop large, bulky muscles. C. People who weight train don't need protein supplements. D. Spot training cannot help someone lose fat in a specific body area.

B. Women who lift weights will develop large, bulky muscles.

Which of the following is NOT a common type of weight-training workout organization? A. large muscles vs. small muscles B. front of the body exercises vs. back of the body exercises C. pushing exercises vs. pulling exercises D. strongest muscles vs. weakest muscles

B. front of the body exercises vs. back of the body exercises

Isometric exercise strengthens muscles without __________. A. contracting muscle fibers B. changing muscle length C. burning calories D. conscious effort

B. changing muscle length

What distinguishes push-ups from other chest exercises such as the bench press and dumbbell flies? A. The bench press also exercises the legs. B. Push-ups are a variable resistance exercise. C. Push-ups do not require any weights or machines. D. Push-ups are not actually chest exercises.

C

The principal difference between isometric and isotonic exercises is the __________. A. use of free weights and weight machines B. rate of calories burned during exercise C. change in muscle length during exercise D. type of muscles exercised

C. change in muscle length during exercise

In calisthenics, the resistance is ultimately provided by __________. A. free weights B. springs and elastic bands C. gravity D. weight machines

C. gravity

Why is spot training a myth? A. Exercise only burns fat in specific body regions. B. Weight training strengthens muscles but does not burn fat. C. The results of spot training are not consistent. D. Exercise cannot burn fat in a target body region.

D. Exercise cannot burn fat in a target body region.

Which of the following statements about weight training is TRUE? A. Weight training diminishes flexibility. B. Elderly people should avoid lifting weights. C. Weight training is harmful to adolescents. D. Everyone can benefit from lifting weights.

D. Everyone can benefit from lifting weights.

A well-designed weight-training program for men targets which of the following major body areas? A. arms B. back C. abdominal D. all of the above

D. all of the above

Plyometrics is an isometric exercise technique.

False

Weight training requires that individuals add supplemental protein to their diet.

False

Explain how calisthenics can include both isometric and isotonic exercises.

In calisthenics, the resistance is provided by moving the body against the force of gravity. But while body weight is ultimately the force providing the resistance, calisthenics can include exercises with and without muscle movement. Push-ups and sit-ups are isotonic calisthenics that involve muscle movement, while isometric exercises such as yoga require great effort to hold the body motionless in different positions.

Explain why it is important for a well-designed weight-training program to develop all six areas of the body.

In order to develop the muscles of the body evenly, it is important for all major muscle groups to be exercised. A weight-training program that only focuses on a select few areas of the body will neglect areas that are also important. To achieve optimal physical fitness, no single area of the body can be neglected for weight training.

Explain why isokinetic exercises cannot generally be performed by individuals at home.

Isokinetic exercises require exerting a constant force against an equal and constant opposing force. Maintaining this constant opposing force requires specialized, expensive equipment that most people cannot afford. As a result, these kinds of exercises cannot generally be performed at home.

The rear deltoid row is a back exercise.

T

Why is it a myth that aerobic exercise is the only way to burn fat?

While aerobic exercise is a good way to burn fat, weight training is also a great way to burn calories. Weight training has very high energy requirements, so even a moderate weight-training workout can burn a large number of calories.

Explain why not everyone can become a bodybuilder, even if they train hard enough.

While weight training will improve muscle strength and mass, the potential of a body to develop muscle is limited in part by genetic factors that are out of an individual's control. Other health and fitness conditions may also limit a person's ability to build sufficient muscle to qualify as a bodybuilder. As a result, not everyone can become a bodybuilder, even with sufficient training.