Lesson 7 Health

Eccentric

DOMS is usually associated with which phase of a muscular contraction? eccentric isokinetic concentric isotonic

Motor unit

What is the most necessary functional unit of a muscle? muscle fiber motor unit sarcomere muscle itself

Do either B or C.

What should you do to determine 1 RM? Set a load that you cannot lift. Set a load that causes fatigue after 18 to 20 repetitions. Set a load that you can do only one time while using perfect form. Do either B or C.

60 - 90 percent

If your goal is to improve muscular strength, the amount of weight you lift should be what percentage of 1 RM? 10 - 30 percent 30 - 50 percent 60 - 90 percent 90 - 100 percent

30 - 50 percent

If your goal is to increase muscular endurance, the amount of weight you lift should be what percentage of 1 RM? 10 - 30 percent 30 - 50 percent 60 - 90 percent 90 - 100 percent

Isotonic exercise

In what type of exercise does the muscle lengthen and shorten while a barbell is used to move a body part through the full range of motion? eccentric contraction isokinetic exercise isometric exercise isotonic exercise

Isometric

In what type of strength exercise is the length of a muscle not changed? isokinetic isometric isotonic none of the above

Circuit resistance training

Julie says, "I like lifting weights, but I also need to control my weight." What is the best program for Julie? anaerobic exercise circuit resistance training isotonic exercise isokinetic exercise

Specificity

Sam says, "I have been doing arm curls every other day for six months, and my legs are not getting any stronger." What exercise principle does Sam not understand? overload progression specificity frequency

lighter weights/more repitions

To improve muscular endurance, what is the best combination to achieve the correct intensity and time? heavier weights/fewer repetitions heavier weights/more repetitions lighter weights/fewer repetitions lighter weights/more repetitions

Heavier weights/fewer repetitions

To improve muscular strength, what is the best combination to achieve the correct intensity and time? heavier weights/fewer repetitions heavier weights/more repetitions lighter weights/fewer repetitions lighter weights/more repetitions

Progression

What exercise principle emphasizes an increase in weight load and a decrease in the number of repetitions? overload progression specificity frequency

Fast-twitch fiber

What fiber type contracts quickly and allows explosive muscular contractions, lending itself to anaerobic activities? slow-twitch fiber red fiber fast-twitch fiber muscle fiber

Muscle itself

What is the largest functional unit of a muscle? muscle fiber myofibril sarcomere muscle itself

Go through the complete range of motion to increase flexibility.

What is the most important safety consideration in weight training? Concentrate on strength gains when beginning a program. Go through the complete range of motion to increase flexibility. Exercise smaller muscles first. The warm-up and cool-down are unimportant.

A set

What term describes a group of movements repeated one after another within a given weight load? a repetition a resistance a set 1 RM

A reptition

What term describes the completion of a single, full-range movement of a body part? a repetition resistance a set 1 RM

Eccentric contraction

What term describes the lengthening phase of a muscular contraction? eccentric contraction isokinetic exercise concentric contraction isotonic exercise

Concentric contraction

What term describes the shortening phase of a muscular contraction? eccentric contraction isometric exercise concentric contraction isotonic exercise

Isokinetic

What type of machine provides both constant speed and maximum resistance throughout the full range of motion? eccentric isokinetic isotonic variable resistance

Isometric

What type of strength exercise does not develop strength throughout the entire range of motion and can be hazardous for elderly people and those with high blood pressure? isokinetic isometric isotonic none of the above

both A and B

What weight-training equipment uses only the concentric phase of a muscle contraction? Hydra-Fitness machine Cybex machine barbell both A and B

Exhale

When pushing against resistance in weight training, how is it recommended that you breathe? exhale exhale and inhale hold your breath inhale

4 - 8

When someone trains specifically for strength gains, what is the recommended number of repetitions per set? 4 - 8 8 - 12 12 - 20 20 or more

It lasts a few days.

Which statement about delayed onset muscle soreness is true? It is permanent. It lasts for approximately six weeks. It lasts a few days. It does not occur.

All of the above are true.

Which statement about improving muscular fitness is true? The muscle must be stimulated through overload. The muscle must receive adequate nutrients. The muscle must be given time to rest. All of the above are true.

Females will no develop bulky muscles from weight lifting.

Which statement about weight lifting is true when the exercises are performed properly? Females will not develop bulky muscles from weight lifting. Females, like males, often build large, bulky muscles. Muscles developed during weight training will turn into fat if you stop lifting. Weight training will cause most people to develop muscle-bound physiques.

It breaks down Z discs.

Which statement about weight lifting is true? It decreases sarcomere size. It decreases muscle fiber size. It breaks down Z discs. It decreases actin and myosin.

It improves posture and appearance.

Why is muscular fitness important for everyone? It decreases flexibility. It improves posture and appearance. It helps people to look big and bulky. It improves cardiovascular fitness.

Muscles need time to recover and rebuild.

Why should weight training be limited to every other day? It takes too much time to train more often. Muscles need time to recover and rebuild. This method improves the flexibility of muscle tissue. This method allows the cardiovascular system to recover fully.