Fitness quiz 6 & 7

Which of the following is NOT a disadvantage of using free weights for testing dynamic muscle strength?

Free weights have smaller weight increments to measure strength more accurately.

In which periodization model does the client's training intensity decrease as training volume increases between and within cycles?

reverse linear periodization

Muscular power declines with age faster than muscular strength or muscular endurance.

true

T/F: The ACSM recommends an intensity of <50% of 1-RM for developing muscular endurance.

true

What is the training volume of a client who did 3 sets of 10 repetitions per set with a resistance of 125 pounds?

3750 pounds

How long should the client squeeze the handle of a dynamometer during a grip endurance test?

1 minute

Considering the training principles, which of the following would be the best method to increase dynamic muscular endurance of the elbow extensors?

12-15 repetitions of triceps push-down with variable resistance machine

For optimal strength gains, each muscle group should be trained

2-3 days/week

When does the pain typically occur in delayed-onset muscle soreness?

24 to 48 hours after exercise

Which of the following is NOT a recommendation to avoid plateaus and ensure continued strength improvements throughout a resistance training program?

Alter the order of the multijoint exercises performed.

Which statement about isokinetic training is true?

It produces little or no muscle soreness compared to other traditional forms of training.

Which statement regarding resistance training program design is correct?

Curl-ups performed on an unstable surface increase abdominal muscle activity and coactivation.

Weight-bearing aerobic activities (e.g., jogging) are just as beneficial as resistance training for development of bone mineral density.

False

Despite the health benefits of resistance training, there does not appear to be a dose-response relationship for training volume and strength gains. In other words, there is overwhelming evidence that single-set resistance training is just as effective as multiple-set training for producing strength increases.

False

Higher forces and velocities can be obtained with concentric muscle actions compared to eccentric muscle actions.

False

Training intensity and training volume are directly related such that as training intensity increases, training volume should also increase.

False

Which of the following are tests of muscular power? I: 1-RM bench press II: countermovement vertical jump III: standing long jump IV: YMCA bench press

II and III

Hand grip dynamometers can be used to assess I: dynamic muscular strength II: dynamic muscular endurance III: static muscular strength IV: static muscular endurance V: isokinetic strength

III and IV

The correct order for the steps for vertical jump testing are: I. Increase the height of the vane stack. II. Repeat for a total of 3 trials. Use the best score. III. Set the Vertec with the bottom vane at a known height and establish the reach height of the client by having the client touch the highest vane while standing flat-footed. IV. Subtract the jump score from the reach height to obtain the vertical jump score. V. Have the client use a countermovement (swing arms and quickly eccentrically load the quadriceps) to jump as high as possible, and record the height of the highest vane reached.

III, I, V, II, IV

Which of the following is NOT true about functional training?

It includes agility and speed training.

Which of the following statements regarding an isometric strength training program is false?

It is a safe and recommended method of resistance training for individuals with CHD and hypertension.

Which is true of delayed-onset muscle soreness (DOMS)?

It is first noticed 24-48 hours after eccentric exercise.

Which of the following is NOT a tip from the NSCA for spotting free weight exercise?

It is permissible for the spotter to be weaker and shorter than the client performing the exercise.

Multi-joint exercises that involve large muscle groups should be performed before single-joint exercises for smaller muscle groups when designing a resistance training program for a novice lifter.

True

Which of the following statements regarding the effects of resistance training is NOT correct?

Resistance training decreases the expression of MHC I muscle fibers.

Which statement regarding isometric exercise is correct?

Strength gains are specific to the joint angle used during training.

What is the purpose of the side bridge test?

Test the isometric endurance of the lateral flexors.

Which of the following is NOT true regarding the morphological and biochemical effects of resistance training?

The relative degree of hypertrophy (% change) is much greater for men than for women when the training stimulus is the same.

Which of the following is incorrect?

The size and number of mitochondria per unit of muscle (mitochondrial density) increase as a result of strength training. (double check this. i think myosin ATPase unchanged is incorrect)

All of the following are potential advantages of eccentric training EXCEPT:

There is lower risk of delayed onset muscle soreness.

Creating an unstable surface by adding stability balls or suspension systems increases abdominal activation when doing curl-ups and planks compared to performing these exercises on the floor.

True

Dynamic strength is measured only at the weakest point in the joint's range of motion when using free weights.

True

Fast-velocity resistance exercise appears to be superior to traditional resistance training for developing muscle power in older adults.

True

Isokinetic tests of strength require a slower velocity setting than isokinetic tests of power.

True

The Sahrmann Core Stability Test consists of a series of movements that

are performed while maintaining lumbopelvic stability in a neutral position

Variable resistance machines

attempt to eliminate the sticking point during a lift by using a cam or pulley

This muscle action is defined as variable tensions caused by changing velocities and joint angles that occur when lifting free weights.

auxotonic

The YMCA bench press test is an example of

auxotonic muscular endurance

The Senior Fitness Test battery assesses the physical capacity and functional fitness of older adults (60-94 yr), and includes the ________________for upper-body strength and _________________ for lower-body strength.

biceps curl; 30-second chair stand

When the resistance is less than the muscle force, what is the resulting muscle action?

concentric

Age-related loss of muscle strength is

dynapenia

A braking force that resists gravity or decelerates a rapidly moving body segment best describes what muscle action?

eccentric

1-RM testing is contraindicated for children (< 12 years) and older adults (> 60 years).

false

Research has shown greater gains in muscle hypertrophy from isokinetic resistance training than from dynamic constant resistance training.

false

T/F: Despite their widespread use, there is no scientific evidence that creatine monohydrate or HMB, in conjunction with a resistance training program, increase lean mass.

false

T/F: Research documents that the injury rate for extreme conditioning programs such as CrossFit is about 5 times higher than that of traditional resistance training programs.

false

T/F: When performing a biceps curl with a constant resistance (e.g., 25 pounds), the tension produced by the biceps brachii is constant throughout the range of motion.

false

When performing a biceps curl with a constant resistance (e.g., 25 pounds), the tension produced by the biceps brachii is constant throughout the range of motion.

false

Maximal contraction of a muscle group at a constant velocity throughout the entire range of joint motion defines which muscle action?

isokinetic

When there is no visible movement at the joint, the contraction is called

isometric

The V-sit test can be used to assess

isometric muscular endurance of the trunk flexors

The ability of a muscle group to exert submaximal force for extended periods defines

muscular endurance

What is the ability of a muscle group to exert submaximal force for extended periods?

muscular endurance

Which test does the ACSM recommend using to assess upper-body endurance?

push-up

What is defined as the maximal force generated in a single contraction at a specified velocity?

strength for dynamic movements

Exercising the agonistic and antagonistic muscle groups consecutively without rest is termed a

super set

Increasing intensity while decreasing training volume as the lifter progresses through mesocycles would best describe

the linear periodization model

Core stability training done on unstable surfaces places an emphasis on developing muscular endurance more than muscular strength or power.

true

Despite men often having greater absolute increases in muscle size than women following a resistance training program, the relative (percent change) increase in fiber size is similar between men and women.

true

The general rule for developing muscular endurance as opposed to muscular strength through resistance training is to decrease the intensity but increase the number of repetitions.

true

The V-sit test can be used to assess the isometric endurance of the

trunk flexors

The ACSM (2018) recommends moderate-intensity (RPE 5-6) to vigorous-intensity (RPE 7-8) exercise at least _______________to improve the muscular fitness of older adults; prescribe 1 to 3 sets of ___________ repetitions for _____________ different exercises each workout.

two days/week; 8 to 12; 8 to 10