Unit 2: Topic 2: Muscular Strength and Endurance

Weight lifters often use supplements and drugs to enhance their appearance Or performance in which scenario is the weight lifter placing himself or herself the greatest risk for harm

A healthy high school wrestler is using anabolic steroids to build muscle mass.

In order to prevent injury during your weight training session, it is necessary to

A. do performance testing prior to setting up your workout routine, stretch before and after each workout, get the proper amount of rest and nutrition, and modify your workout as needed B. have your friend check your workout to be sure it is well-designed, exercise only three days a week, and allow for adequate rest between workouts

which of the following statements about weight training is true

Everyone can benefit from lifting weights.

Plyometrics is an isometric exercise technique. T OR F

F

The responsibilities of a spotter include assisting, motivating, critiquing, and planning T OR F

F

Well designed weight training programs target two or three body areas T OR F

F

When attempting to use the maxing out method to assess muscular strength you would need a Calculator chart book or online resource to complete the necessary calculations T OR F

F

improvements in muscles strength will not affect muscular endurance T OR F

F

Marcel and Jose lifted 50 pounds as many times as they could. Marcel could lift the weight 25 times. Jose could lift the weight 30 times. Marcel and Jose can conclude that __________.

Jose has better muscular endurance than Marcel

A few friends are having a disagreement about spotters. Select the statement that shows the individual understands the role of the spotter correctly.

Lisa says, "A spotter is important to protect the safety of the lifter but is not necessary for all types of lifts."

Why is it a myth that muscles turn into fat when someone stops working out

Muscle and fat are two different kinds of tissue

Which of the following methods is the most effective in determining muscle strength if you do not want to worry about selecting weight

Predicting 1RM

Sasha has been working out for a few months now. She has a schedule that requires her to go to the gym every day. Lately, she noticed that her blood pressure is up and she is feeling irritable. What action would benefit her the most?

She should adjust her workout so she has days off to recover.

Drugs like steroids are controlled substances. They are illegal and dangerous to take without a prescription. Some athletes take them to ____

Stimulate muscle growth

Both drugs and dietary supplements can cause serious medical problems if used incorrectly. T OR F

T

High levels of muscular fitness can also lead to reduce risk for chronic diseases T OR F

T

In some sports, muscular strength can be more important than muscular endurance. T OR F

T

Overload is the act of exercising a muscle to fatigue. T OR F

T

Strength training lessons bone loss T OR F

T

The proper way to increase progression And weight training is the gradually increase the amount and type of stimulus applied to the muscle T OR F

T

The rear deltoid row is a back exercise. T OR F

T

Type II fast-twitch muscle fibers are those used in a short sprint T OR F

T

Upright rows are a shoulder exercise. T OR F

T

When lifting weights or spotting a weight lifter, the individual must always keep a straight back. T OR F

T

When planning a workout for muscular endurance you'll need to be overcast reach cool of you to compound exercises T OR F

T

When using the max out method to determine muscular strength, you must first do a warm-up set and a complete set before attempting your one rep max. T OR F

T

strength training makes ligaments tendons cartilage stronger T OR F

T

A mother sprints across the yard to grab a small child before he enters the street The mother is using her ____

Type II B fast-twitch muscle fibers that respond quickly and provide her with speed and strength

individual picks up a cup and drinks from it. this is an example of ____

a concentric contraction because muscles cause the elbow joint and arm to move

If asked to give your friend advice about a muscular fitness program, the most accurate response would be that __________.

a well-designed muscular fitness program involves a commitment to training at least three times a week, allowing for days of rest in between

Crunches are principally a(n) __________ exercise.

abdominal

If you had a 30-pound barbell at home and you wanted to compare your muscular endurance to your younger brother's, which method would be the BEST to use?

absolute method

Which suggested change would cause the greatest increase in the amount of overload in your weight-training workout?

adding more weight and increasing the distance over which the weight is moved

A well designed weight training program for men targets which of the following major body areas

all of the above

Joseph is taking affect means to come back fatigue during his work out this may not be a good idea because

amphetamines may cause depression and fatigue after the effect wears off

Jackie notice an increase in appetite after she started weight training since she did not change your eating habits her body fat began to drop why did this happen

as muscle mass increases so does metabolism a higher metabolism burns more fat

Communication between a spotter should take place ____

at all times

Lisa and Rachel want to determine their muscular endurance, but they don't have access to a gym or any weight-lifting equipment. What can they use?

calisthenic method

The principal difference between isometric and isotonic exercises is the _____

change in muscle length during exercise

Which types of lifts require spotters?

dead lifts, bench presses, and swuats

Shawna is trying to figure out the best weight to increase her muscular strength. She has chosen a weight and can lift it two times. What should she do to get the BEST workout?

decrease the amount of weight until she can do five reps

Jamie and Scott did sit-ups, push-ups, and curl-ups, and then compared the information to find out who had better __________.

endurance, using the calisthenic method

Which of the following factors are incorporated into the FITT principle of weight training?

frequency of exercise, intensity, time allotted, and type of exercise

Which of the following is not a common type of Weight training workout organization

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

During eccentric muscle contraction, the muscle __________.

gets longer as it contracts

In calisthenics, the resistance is ultimately provided by __________.

gravity

During your workout, your spotter stands next to you and discusses the workout routine with a personal trainer. The trainer demonstrates a few exercises that you could add to your routine. This is __________.

inappropriate behavior because they are no longer watching you all the time

If an individual started running 10 miles 3 times a week, there would most likely be an ____

increase in muscular endurance

If you wanted to increase your muscular endurance, it would be important to participate in activities that ____

increase the size of the muscle cells and the amount of blood that is delivered to the muscle

The BEST weight to use for weight training in order to increase strength is one that __________.

is challenging but still allows for proper form

Martina wants to increase her strength in her lower and upper body to help her in her new waitressing job. Right now, Martina lifts weights once a week and includes exercises that work out all muscle groups. Which change in her workout would be BEST to help her meet her goals?

making sure there is variety, at least 48 hours of rest for specific muscle groups, and that each target group gets a workout three times a week

Dawn is trying to find out how much weight she can push across the room. She is really trying to find her __________.

muscular strength

The overriding problem with both theories of muscle growth, hypertrophy and hyperplasia, is that __________.

neither can be accepted as correct because muscles growth is difficult to study in humans

What are the components of an effective weight trading program

overload, progression, specificity, regularity, recovery, balance, variety

An individual has sarcopenia. in order to prevent this condition from becoming any worse, what action should be taken?

participate in more activities like weight training

In order to prevent injury from weight training, before you begin and exercise program, it would be most important to____

perform muscular fitness testing

While carefully watching the lifter, the spotter stands with her feet together and her hands ready. In terms of safety, this could BEST be described as __________.

poor technique because her feet should be positioned differently

When spotting a bench press, the spotter stands with a straight back, hands under the arms of the lifter, and carefully watches the bar. This demonstrates __________.

poor technique because the spotter should have their hands underneath the bar

Which statement best describes the factors that affect the muscular endurance

size of the muscle cells, ability to store fuel, and blood supply to the muscles

If you were running a marathon which type of muscle fibers would be most useful to you

slow twitch

When comparing an individual with low muscular fitness to an individual with high muscular fitness, we would very likely find that ____

the individual with high muscular fitness would also have a lower chance of becoming injured

Females who lift weights are not going to develop large, bulky muscles because __________.

they have lower testosterone levels than men