Test Bank Chap 4

Amy has been progressively increasing her squat strength but this past week became frustrated when she felt like she was stuck at the bottom of her squat for an extra second. This "sticking point" in the exercise is due to: A) the force produced by the muscle is equal to the load. B) the force produced by the muscle is greater than the load. C) Amy's muscle cannot meet the demand of the load. D) Amy's muscles giving up at the bottom of the squat.

A

At a given percentage of 1-RM, most individuals can perform _____ reps with larger muscle group exercises as compared to smaller muscle group exercises. A) more B) less C) about the same

A

Ben is an ACSM-EP at a local gym and has noticed when Jared squats he has a huge muscle imbalance where he loads his quadriceps instead of using his hips and glutes. What can Ben do to help? A) Provide Jared with some hamstring and glute exercises B) Have Jared increase the volume C) Have Jared increase the weight he squats with so he has to load his hips D) Tell Jared he needs to stop squatting

A

Betsy works out 5 d ∙ wk−1 doing both aerobic and upper and lower body resistance training. She is very physically fit and recently played some pickup basketball games. The next day, Betsy realized she was extremely sore and couldn't understand why she was so sore from one game of basketball considering her high fitness. Betsy does not train for basketball; thus, when applying her resistance training program to basketball, she violates which fundamental principle? A) Specificity B) Enjoyment C) Creativity D) Overload

A

The "2 plus 2" rule is helpful for which fundamental principle of resistance training? A) Progression B) Overload C) Regularity D) Proprioception

A

The squat is considered a: A) closed kinetic chain exercise because the ankle joint is fixed. B) closed kinetic chain exercise because upper body is fixed. C) open kinetic chain exercise because the knee joint is freely moving. D) open kinetic chain exercise because the upper body is freely moving.

A

True or false? Closed kinetic chain exercises more closely mimic everyday activities and include more functional movement patterns compared with open kinetic chain exercises. A) True B) False

A

Which is most true of the rest interval in resistance training? A) Longer rest accompanies muscular strength training. B) Longer rest accompanies muscular endurance training. C) Shorter rest accompanies muscular strength training. D) The rest interval is largely unimportant.

A

According to the force-velocity relationship during concentric shortening, a faster contraction will: A) produce more force. B) produce less force.

B

An example of an open kinetic chain upper body exercise is: A) forearm plank. B) biceps curl. C) push-up. D) pull-up.

B

Bill started resistance training about a year ago and recently got his friend Bob to start a resistance training program. Bill has noticed Bob is making huge strength gains, whereas it takes months for Bill to see those similar gains. What might explain this phenomenon? A) Bob has an affinity for quicker adaptation because his body mass is higher. B) Bill's threshold for training-induced adaptations is higher after several months of training. C) Bill's training is ineffective.

B

For safety consideration, the ACSM-EP should ensure which of the following during resistance training? A) Avoid lifting heavy weights. B) Avoid the Valsalva maneuver. C) Avoid body weight exercises for beginners. D) Avoid weight machines for experienced lifters.

B

Oscar was training his lower body three times a week and was seeing great strength gains. Recently, after getting back from a 3-week trip to Europe, he became frustrated that he wasn't able to complete his normal rep scheme during his workout. Although out of his control while on vacation, Oscar disrupted which fundamental principle of resistance training? A) Overload B) Regularity C) Progression D) Specificity

B

The best order of resistance exercises is: A) lightest exercises followed by heavier exercises. B) most complex exercises first. C) single-joint exercises followed by multijoint exercises. D) any random order is preferred.

B

The smallest contractile unit within a muscle is called a: A) muscle fiber. B) sarcomere. C) brachii. D) fascia.

B

Jan is 67 years old, and she began resistance training with Shawn and. While doing the leg press machine, he explained to her that she should go very slow during the eccentric phase "to have greater strength gains." Jan has complained of extreme soreness and is worried about her second session with Shawn; she thinks she may be injured. What mistake did Shawn make? A) Shawn made no mistake; he wants to help Jan get stronger. B) Older adults should not be using the leg press machine. C) He had Jan developing high force during the eccentric phase too early in her training, and may have caused a muscle strain. D) Shawn forgot that concentric contractions are a better stimulus for strength gains.

C

Plyometric training enhances neuromuscular performance but puts a great amount of stress on muscles, connective tissues, and joints. What is a good plyometric to do with a beginner? A) Box jumps B) Depth jumps C) Jumping jacks D) Clapping push ups

C

The fundamental principles that determine the effectiveness of all resistance training programs can be remembered as PROCESS. Which is not a fundamental principle in PROCESS? A) Enjoyment B) Overload C) Proprioception D) Creativity

C

Which of the following best characterizes ACSM evidence-based recommendation for resistance training volume for apparently healthy adults? A) Three sets of three different exercises per muscle group B) Three sets of two different exercises per muscle group C) One to two sets of two different exercises per muscle group D) One set per muscle group

C

Anna would like to begin resistance training, but she travels often and most hotel gyms only have dumbbells. Which type of resistance training will work for her situation? A) Isokinetics B) Dynamic constant external resistance (DCER) training C) Plyometrics D) Variable resistance training

D

Jan recently completed her one repetition maximum bench press and noticed it was much lower than the population-specific normal values of women her age. What is a better way for Jan to compare her strength to other women her age? A) Divide by her BMI B) Compare to men of the same body weight C) Multiply her 1-RM by her body weight D) Make it relative to her body weight

D

Periodization is best defined as: A) the period of time when resistance training is done at its most intense. B) the random and arbitrary variation of training variables. C) the planned and systematic variation of training variables. D) the systematic variation in training principles.

D

Tara's goal for her new resistance program is muscular hypertrophy. What should her ACSM-EP recommend? A) Using a load at 40% B) Using a lighter load and higher repetitions C) Circuit training D) Using a load at 60%-80% of her 1-RM for sets of six repetitions

D

Which is the optimal combination of sets and reps for resistance training? is: A) 3/10 B) 5/8 C) 6/6 D) Optimal number of sets and reps varies depending on goals.

D

Which of the following is a benefit of resistance training? A) Improved blood glucose levels B) Fewer cardiovascular disease events C) Increased lean body mass D) All of the above

D