Kinesiology Set 2

______ exercise describes exercise that is performed at an intensity so great that the body's demand for oxygen exceeds its ability to supply it.

Anaerobic

"Skills" and "skill-related fitness" are essentially the same.

False

True or false: A useful physical indicator of overtraining is a slightly decreased morning heart rate.

False

True or false: Although it can be effective, dynamic stretching cannot be performed safely.

False

True or false: Unlike fitness enthusiasts, athletes see little benefit from including interval-type training into their conditioning.

False

Which of the following statements about flexibility is true?

Flexibility is specific to each joint.

Range of motion is the clinical term for which of the following characteristics of a particular joint?

-the direction of possible movement -the extent of possible movement

Which of the following situations require greater care during a stretching routine?

-when you have arthritis -when a muscle has been injured recently -when you have osteoporosis

Poor posture is typically the result of

lifestyle choices

Which soft tissue provides joint stability and contains a high proportion of collagen?

ligaments

Once a good level of fitness has been attained, improvements in cardiorespiratory fitness are Blank______ to attain for most people.

more difficult

Which of the following two would increase power?

more work in the same time same work in less time

The most effective method for strength enhancement has been found to be

multiple-joint exercises

Which of the following are important components of high-level strength development?

multiple-joint exercises exercise sequencing

Which of the following can occur over time due to poor posture?

muscle imbalance

Which of the following contain a greater proportion of elastin, contributing to their relatively high degree of flexibility?

muscles

Someone whose resistance training consists of high reps and high volume with a lower load is likely training for what purpose?

muscular fitness

Functional fitness training integrates the body's muscular system with its ______ system.

neural

When it comes to training,

quality is more important than quantity

The extent and direction of movement possible in a joint is referred to as

range of motion.

Active assistance during static stretching helps produce _______ in the opposing muscle group.

reflex relaxation

Large muscle groups should be trained before

small muscle groups

Which of the following are required for high-level performance?

specific motor skills skill-related fitness health-related fitness

Skill-related fitness is also known by which two other names?

sports fitness motor fitness

Power depends upon which of the following?

strength speed

Which of the following refers to the tightness or resistance that occurs when a muscle is first stretched?

stretch reflex

Changes in the perception of discomfort at increasing ranges of motion is known as

stretch tolerance

To reach intensities above the anaerobic threshold, you need to

surpass your aerobic capacity

Which is true of high-level performance training?

It can contribute to both health and sport performance.

Which of the following is true of lactic acid?

It is a cause of muscle fatigue.

Which is true of oxygen debt?

It is like using a credit card to borrow money that you pay back later.

Most physiological ergogenics

are nutritional supplements

Which of the following describes proprioception?

awareness of body movements and an orientation of the body in space

Functional fitness training primarily assists with building ______-related fitness.

balance

In regard to the training plan that you develop, it should

be written down

Body Mass Index (BMI) is a measure of

body composition determined by Height and weight

Endurance sports require a substantial aerobic capacity, which is also known as

cardiorespiratory endurance

What do ACSM guidelines recommend for getting the most benefit from stretching with the least effort?

hold stretches for 10-30 seconds, with all repetitions totaling 90 seconds

Stretch tolerance explains which of the following?

how stretching improves flexibility and why some people have more flexibility than others

Bodybuilders use specific training programs to increase muscle definition and develop large muscles, which is also referred to as

hypertrophy

According to the theory behind interval training, periodic rest can allow you to

increase an exercise session's intensity

Tai chi has been shown to do which of following?

-reduce the symptoms of arthritis -improve muscle fitness -reduce the risk of falls among older adults

Which of the following help to correct bad posture?

-strengthening "weak" muscles -improving flexibility -improving body awareness

The acute changes in flexibility that occur following a stretch are due to

-stretch tolerance -muscle viscoelasticity

Stretching is often used to aid patients in recovery from which of the following?

-surgery -ligamentous strains

The stretching technique that incorporates muscle contractions prior to the stretch is referred to as

pre-contraction stretching

Which of the following statements are true about skills and skill-related fitness?

-A person with good skill-related fitness may learn skills more easily than other people. -Skill-related fitness helps a person learn skills.

Which of the following are true of aerobic/anaerobic interval training?

-It is meant to help improve maximal aerobic capacity. -It requires a fairly high intensity (70 to 85 percent maximum).

Select three effects of stretching used to aid rehabilitation.

-It reduces joint stiffness. -It regains range of motion. -It adds strength to healing tissues.

Which of the following statements are true regarding tissues involved in the movement of joints?

-Muscles contain a greater proportion of elastin than ligaments have. -Muscles, tendons, and ligaments are tissues that can stretch. -Tendons contain a greater proportion of elastin than ligaments have.

Which of the following occurs with proprioceptive neuromuscular facilitation stretching?

-Muscles relax more fully. -Muscles are stretched more effectively. -Muscles contract more strongly.

Select the two types of stretching exercises that are appropriate for beginners.

-PNF stretching -static stretching

Which of the following are benefits of active stretching?

-They do not impair measures of athletic performance immediately following their use. -They are good for the warm-up phase of many sporting activities.

Physical therapists commonly prescribe which of the following to clients in order to warm up body tissues prior to stretching during injury rehabilitation?

-active movements -ultrasound -massage

The recommendation for static stretching is to perform it

-as a separate routine -after exercise -when the body is warm

Select the two recommended situations for performing your stretching exercises for flexibility.

-at the end of your general workout -when you can concentrate specifically on just the stretching routine

When developing a training plan, you should use your self-planning skills. Put the steps of the self-planning process in order, starting with the first step.

-claridy reasons -identify needs -set personal goals -select program components -write out your plan

Which of the following are specific types of motion that are unique to a given joint? (Select all that apply.)

-dorsiflexion -plantar flexion

ACSM guidelines recommend that individuals participate in functional fitness activities

20 to 30 minutes a day at least two to three times per week

Which of the following is a consumer skill you could apply when assessing flexibility classes?

Check the credentials of the instructor.

Tai chi, which involves the execution of flowing movements called "forms," is referred to as "________shadow boxing."

Chinese

Which of the following is the first step in the contract-relax-antagonist-contract technique for pre-contraction stretching?

Elongate the muscle to be stretched.

Flexibility is important to maintain the ability to perform routine daily tasks, which is known as

functional fitness.

Which of the following regarding static and dynamic flexibility is TRUE?

Good static flexibility is necessary for good dynamic flexibility.

Which of the following statements about physiological ergogenics is true?

They are largely unregulated.

Which activity is a therapeutic exercise regimen that combines strength and flexibility movements?

Pilates

Which is the best recommendation for stretching?

Stretching should be done when the body is warm.

A tool that measures the extent of movement through which a joint moves is a

goniometer

True or false: An important step in developing and maintaining flexibility is to assess and periodically evaluate your flexibility.

True

True or false: Functional balance training is not recommended for people who have had recent orthopedic injuries.

True

True or false: Most sports require a combination of aerobic and anaerobic capacity.

True

True or false: The effectiveness of a flexibility program is largely assessed by the ability to improve ROM.

True

True or false: The term epidemic is often used to describe the rapid increase in the obesity rate in the United States.

True

Which of the following best describes periodization?

a planned sequence of training designed to optimize adaptations and minimize overtraining

The forward and backward motion of a ball-and-socket joint is referred to as

flexion and extension

The more ________ fibers a tissue contains, the stiffer it tends to be.

collagen

Athletes interested in training and improved performance should use good ______ skills to avoid being a victim of fraud and quackery.

consumer

Which of the following are physiological ergogenics with established performance benefits?

fluid replacement beverages energy bars

Ergogenic aids are substances, strategies, and treatments that

have the purpose of improving physical performance beyond the effects of normal training

Improvements are harder to achieve once a good level of fitness has been attained. This is known as the principle of

diminishing returns

According to research, the beneficial effects of a 30- to 45-second stretch typically

disappear quickly

The current "gold standard" method for accurately assessing body composition is

dual-energy absorptiometry, or DXA

Mechanical ergogenics are meant to improve

efficiency and performance

The minimum amount of fat necessary to maintain healthful living is known as

essential fat

In order to create peaks and valleys during a training program, periodization involves manipulating which of the following?

exercise selection resistance repetition

Although active assistance with static stretching has many benefits, one drawback is that it is almost impossible to produce adequate

overload

Although active assistance with static stretching has many benefits, one drawback is that it is almost impossible to produce adequate _______

overload

Aerobic exercise enhances the body's ability to supply _________ to the muscles and enhances the muscles' ability to use it.

oxygen

What self-management skills will most assist with the development of mind-body awareness?

performance skills

Pursuing skill-related fitness is not as productive to performance enhancement as

practicing specific skills

Unlike in other forms of interval training, the intermittent bursts in fartlek training are dictated by which of the following?

the nature of the terrain the feelings of the moment

While participating in sports that require high-level performance, how does the body get the extra energy that it cannot provide through aerobic metabolism?

through anaerobic processes

To maximize performance, hard workouts are generally designed to do which of the following?

to challenge the body in new ways to be very specific

Stretch ______ is the nervous system's way of allowing a person to stretch further toward the end range of motion with less perception of pain.

tolerance

For women, a body fat percentage below 10 percent is considered

too low

Short-term gains in range of motion immediately following stretching can be attributed to the ______ of the muscle.

viscoelastic properties

Short-term gains in range of motion immediately following stretching can be attributed to the __________ of the muscle

viscoelastic properties

Stretching exercises are most effective when the muscles being stretched have already been ______ up

warmed