Walking - Chapter 4

After you've achieved your fitness goal, you should maintain strength by training how many times per week? 1 to 3 2 to 4 5 as many as you had done while reaching your goal

1 to 3

For building muscular endurance, a high-repetition program using a weight that is _____ of 1 RM is recommended. 20-40% 40-60% 60-80% greater than 80% 5-20%

40-60%

In general, 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? 25 pounds 5 pounds 1.5 pounds 15 pounds

5 pounds

For overall fitness, you should perform approximately how many different types of exercises? 12-15 5-7 3-4 8-10

8-10

______ is a decrease in the size of muscle fibers. Atrophy Hypertrophy Hyperplasia Eccentric loading

Atrophy

Which of the following statements is true about exercising muscle groups? When a muscle relaxes, the opposing muscle should be compressed. When a muscle contracts, the opposing muscle should tighten. Exercises should be balanced between antagonistic muscle groups. Within a single exercise session, use exercises that will move given joints in one direction only.

Exercises should be balanced between antagonistic muscle groups.

Anabolic steroids have many dangerous side effects, but links to cancer have not been proven. True False

False

True or false: Research has shown that taking creatine is dangerous over the long term. True False

False

Muscle learning works in such a way that muscle size increases before strength increases. True False

False; strength increases first

Which of the following statements about caffeine is true? It is a depressant. It is completely safe and has no side effects. It may improve endurance and strength. It is banned in all professional sports.

It may improve endurance and strength.

_____ are elastic strips or tubes of rubber material that are inexpensive, lightweight, and portable. Resistance bands Free weights Pilates machines

Resistance bands

Samir is a decathlete. He recently quit drinking coffee and energy drinks. Which of the following is the most likely reason? Samir is training for the Olympics. Samir developed insomnia. Samir was losing running speed. Samir was losing muscular strength.

Samir developed insomnia.

Select all that apply Which of the following statements are true about performing in any strength training exercise? Lifts should fall short of the full range of motion. 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.

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.

Research has shown what about taking amino acid or polypeptide supplements? Research shows that it actually slows metabolism. There is little scientific proof that it is beneficial. Research has shown few short-term side effects but potentially serious long-term ones. There is a growing body of research that it is highly dangerous.

There is little scientific proof that it is beneficial.

What type of movement is used in isometric exercises? lateral bilateral There is no movement in isometric exercises.

There is no movement in isometric exercises.

_____ is the most important factor promoting improvements in strength and power. Training volume The number of sets The amount of resistance Training intensity

Training intensity

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

True

True or false: Overtraining can occur when a person exercises more than his or her body can handle. True False

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 sprinting at top speed for fifteen minutes relaxing by doing several stretching exercises several repetitions of the same weights from the workout

a few minutes of walking or light jogging

When a muscle contracts, it moves a bone by engaging a bursa. a ligament. myofibrils. a tendon.

a tendon.

Select all that apply Which muscles are especially targeted by doing exercises on the stability ball? arm muscles abdominal muscles feet muscles back muscles

abdominal muscles back muscles

People should adjust their weight training routines depending on their ethnicity. height. age group. income level.

age group.

When weight training, people should allow their muscles to rest for at least a day between weight training workouts. weight train at least five days a week. weight train on consecutive days for best results. only weight train once per week for best results.

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 never perform an exercise that also works the joint in the opposite direction. also perform an exercise that works the joint in the opposite direction. plan a rest day for that joint in the opposite direction.

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. duration of time lifting. number of sets a person does during a workout. number of repetitions a person does during a workout. number of exercises.

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

When performing strength training exercises that target certain muscle groups, do the large-muscle exercises at the same time as the small-muscle exercises. after the small-muscle exercises. before the small-muscle exercises. on different days than the small-muscle exercises.

before the small-muscle exercises.

John wants to build muscle strength as quickly as possible. How do you recommend he achieve his goal? by going on jogs two to three times per week by exercising every day of the week by lifting weights far from his maximum capacity by lifting weights close to his maximum capacity

by lifting weights close to his maximum capacity

Select all that apply Risks from anabolic steroids include which of the following? (Choose every correct answer.) cardiac arrhythmia gluten intolerance lowered testosterone production increased risk of HIV infection liver toxicity and tumors

cardiac arrhythmia lowered testosterone production increased risk of HIV infection liver toxicity and tumors

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

collars

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

concentric

Compared to slow-twitch muscle fibers, fast-twitch muscle fibers fatigue more slowly. contract less powerfully. rely more on aerobic processes. contract more rapidly.

contract more rapidly.

Select all that apply Slow-twitch muscle fibers are fueled mainly by the non-oxidative energy system. contract slowly. fatigue quickly. contract quickly. are fairly fatigue resistant. are fueled mainly by the oxidative energy system.

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

Which of the following is a popular, safe (in the short-term when taken as advised), and widely used supplement used by athletes to boost performance, specifically to build strength and muscle mass, enhance recover, and improve exercise capacity? rhabdomyolysis polypeptides creatine anabolic steroids

creatine

Select all that apply If people injure themselves when strength training, they should discontinue working out the injured area. keep exercising with the injury. refrain from reporting the injury to the doctor. use the RICE principle of treating injuries.

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? caloric dynamic lyric static

dynamic

The best way to get proper nutrition while weight training is to take a wide variety of nutritional supplements. eat foods in a balanced diet. get steroid and supplement injections from a physician. eat anything you want since excess calories will be used during training.

eat foods in a balanced diet.

Which type of muscular contraction occurs when muscular force is exerted as a muscle lengthens? constant eccentric concentric intermittent

eccentric

When using an exercise stability ball, beginners must watch their thigh muscles to avoid overexercising them. finances because this equipment is very expensive. metabolism and overload capacity. fatigue to avoid poor body form.

fatigue to avoid poor body form.

Select all that apply Volume is the product of which of the following? age frequency intensity time

frequency intensity time

In strength training, a set refers to a resistance amount. group of repetitions of an exercise. frequency of training in days per week. group of different exercises for a muscle group.

group of repetitions of an exercise.

Select all that apply You should exercise caution when using nutritional supplements and drugs as performance aids because many of them are hazardous. ineffective. inexpensive. effective.

hazardous. ineffective.

One notable trait of muscle learning is that it helps the body use motor units. is improved through cardiovascular training, not strength training. occurs when the body's muscle size increases. does not increase the body's strength.

helps the body use motor units.

Select all that apply Strength training helps prevent and manage both cardiovascular disease and diabetes by improving glucose metabolism. increasing maximal oxygen consumption. increasing blood pressure. improving blood vessel health.

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

Atrophy is caused by the development of large muscle fibers. inactivity of the muscles. healthy muscle development. overactivity of the muscles.

inactivity of the muscles.

A good tactic to prevent overtraining is to perform the same exercises the same way every day. incorporate a variety of exercises into your workout program. exercise every day through pain and injuries. add more repetitions and heavier weight.

incorporate a variety of exercises into your workout program.

Hyperplasia in humans is a(n) decrease in the number of muscle fibers. decrease in the size of muscle fibers. increase in the size of muscle fibers. increase in the number of muscle fibers.

increase in the number of muscle fibers.

When weight training, people should do more than one set of exercises in order to reduce their overall endurance. gain a substantial amount of weight. increase strength and endurance. add several inches to their height.

increase strength and endurance.

All of the following are signs of possible overtraining except feeling tired for a long period of time. lessening of coordination. sore muscles for a long period of time. increased performance.

increased performance.

The best remedy for overtraining is drinking fewer fluids to restore one's hydration level. increasing the frequency of workouts. increasing the amount of weight lifted. increasing the days of recovery between workouts.

increasing the days of recovery between workouts.

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

isotonic

Relative to free weights, weight machines require less skill. more coordination. more balance. fewer repetitions.

less skill.

Select all that apply Which of the following are important factors affecting an individual's progress in a strength training program? motivation age social class school education level

motivation age

When training for sports, people should train the muscles needed for the sport and nothing else to conserve their energy. remember to exercise their muscles twice daily. gain extra weight for energy reserves. muscles that are likely to be injured.

muscles that are likely to be injured.

The ability to hold or repeat a muscular contraction for a long time is known as muscular strength. cardiovascular yield. muscular endurance. allostatic load.

muscular endurance.

As compared to the average person, active athletes' protein requirement is not much greater. slightly higher. exponentially higher. significantly lower.

not much greater.

Since small-muscle groups fatigue more quickly, people should exercise large-muscle groups first. people should exercise small-muscle groups first. they should be exercised much less frequently, like once a week. their fatigue allows you to work on your large-muscle groups more effectively afterward.

people should exercise large-muscle groups first.

To avoid injury, older people and frailer people should perform fewer repetitions (5-10) using a heavier weight. perform more repetitions (10-15) using a lighter weight. perform fewer repetitions (5-10) using a lighter weight. perform more repetitions (10-15) using a heavier weight.

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

A good cool-down for a weight training routine involves running one or two miles on a track. performing 5-10 minutes of less intense activity. lifting heavy weights for a small number of repetitions. jogging easily for one-half hour or more.

performing 5-10 minutes of less intense activity.

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? stability balls vibration machines resistance bands treadmills

resistance bands

When performing exercises, adding a medicine ball can help the body gain muscle strength by providing synthesis. absence. resistance. vibration.

resistance.

When a muscle contracts, it shortens. multiplies. dies. lengthens.

shortens.

A person performing strength training exercises should perform these exercises with a neutral spleen. spine. attitude. abdomen.

spine.

The amount of force a muscle can produce with a single maximum effort is called muscular strength. hyperplasia. endurance. memory.

strength.

Carrying things while walking is a simple way for people to train in gymnastics. strengthen their core muscles. gain weight. weaken their core muscles.

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 sets. the amount of weight lifted multiplied by the number of reps and sets. the amount of weight lifted multiplied by the number of reps and sets, divided by your age. the amount of weight lifted multiplied by the number of reps.

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

What is rhabdomyolysis? a severe muscle cramp, usually in the thigh an enlargement of the heart an overtraining injury of the lower back the destruction of muscle cells

the destruction of muscle cells

Hypertrophy is the loss of large muscle fibers. an increase in the number of muscle fibers. the development of large muscle fibers. a decrease in the number of muscle fibers.

the development of large muscle fibers.

When muscles are given a larger load than accustomed to, they adapt but their function is reduced. the number of muscle fibers decreases. the size of muscle fibers decreases. they adapt and improve their function.

they adapt and improve their function.

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

two

The American Heart Association recommends strength training how many days per week for healthy adults and may low-risk cardiac patients? one two or three four at least five

two or three

To build strength and overload fast-twitch fibers, a person should use light weights and low repetitions. use light weights and high repetitions. use heavy weights and low repetitions. use heavy weights and high repetitions.

use heavy weights and low repetitions.

To build endurance and overload slow-twitch fibers, a person should use heavy weights and low repetitions. use light weights and high repetitions. use light weights and low repetitions. use heavy weights and high repetitions.

use light weights and high repetitions.

Select all that apply When strength training using free weights, spotters are necessary in which of the following conditions? when the weight has potential to tilt when an exercise has potential for danger when you cannot complete a lift when you are resting between exercises

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

Select all that apply Compared with weight machines, which of the following are characteristics of free weights? difficult to find in stores widely available convenient for home use more expensive than weight machines require more balance to use

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. at a steady speed. while a muscle is lengthening. with rapid movement.

without a change in the length of a muscle.