Chapter 8 - Principles of Exercise Training

51. A muscle's ability to resist force is approximately _____ greater during eccentric actions than during concentric actions.

40%

16. What is true about the overload principle? a. It requires a progressive increase in the intensity of a workout over the course of training as fitness capacity improves. b. It describes a condition in which a tissue or organ must work against a load that it is not accustomed to. c. It describes the need to increase the load in exercise to cause further adapation of a system. d. a and b e. a, b, and c

a. It requires a progressive increase in the intensity of a workout over the course of training as fitness capacity improves.

11. Which of the following statements is most accurate regarding muscular power? a. Training-induced improvements in muscular power result mainly from increases in speed. b. Muscular power and muscular strength are unrelated. c. There are multiple field methods available that provide precise measurements of muscular power. d. Training-induced improvements in muscular power result mainly from increases in muscular strength.

a. Training-induced improvements in muscular power result mainly from increases in speed.

36. A marathoner should spend the majority of her training time in activities such as a. continuous training b. Fartlek training c. interval training d. circuit training

a. continuous training

22. When the training objective is to increase muscle size, should be used (70 to 100% of 1RM and 1 to 12 reps). a. moderate to high resistance with low to moderate repetitions b. low to moderate resistance with moderate to high repetitions c. moderate to high restance with high repetitions d. low to moderate resistance with low repetitions

a. moderate to high resistance with low to moderate repetitions

9. Generally if two individuals possess the same strength, if subject A requires less time to move the same load the same distance as subject B, then subject has a. more power b. the same power c. less power

a. more power

1. The maximal amount of force that a muscle or muscle group can generate is a definition of a. muscular strength b. muscular endurance c. cardiorespiratory endurance d. muscular power

a. muscular strength

26. In the classic strength and power periodization, phase II focus is on a. muscular strength b. muscular power c. muscular hypertrophy d. peak strength e. active recovery

a. muscular strength

15. The body adapting to a gradual increase in the amount of exercise is the definition of a. progressive overload b. specificity of exercise c. the principle of reversibility d. the principle of assessment

a. progressive overload

33. Which of the following is not a lower body plyometric exercise? a. push-ups b. bounds c. box drills d. depth jumps

a. push-ups

47. For maximum benefit, an athlete's resistance training program should include activities that are similar to those performed by the athlete during competition a. true b. false

a. true

49. Jump training is another name for plyometrics. a. true b. false

a. true

50. Research has clearly shown that strength gains from resistance exercise are optimized by performing at least three sets of each exercise during workouts. a. true b. false

a. true

24. In the classic strength and power periodization, during phases I to IV, a. volume is decreased and intensity is increased b. volume is increased and intensity is increased c. high volume and low intensity are used d. low volume and high intensity are used

a. volume is decreased and intensity is increased

31. Which statement is incorrect about a concentric muscle contraction? a. It occurs in dynamic activity. b. The muscle lengthens while generating force. c. Joint movement occurs as tension is developed. d. An example is raising a dumbbell from extended to flexed elbow position. e. All of these are incorrect.

b. The muscle lengthens while generating force.

46. When performing resistance training for enhancing muscular endurance, the emphasis should be on high resistance levels and low numbers of repetitions. a. true b. false

b. false

48. When designing a general fitness program, research has shown that a single set versus multiple sets is effective for gaining strength a. true b. false

b. false

3. Power may be expressed as a. the ability to transform energy from one state to another b. force times distance divided by time c. force times distance d. distance time power output

b. force times distance divided by time

12. The best indicator of aerobic power is a. the 1-mile run b. graded exercise test to exhaustion c. Queen's step test d. YMCA bicycle test e. All of these are equal indicators of aerobic power.

b. graded exercise test to exhaustion

23. In the classic strength and power periodization, the first phase is characterized by a. low volume and low intensity b. high volume and low intensity c. many reps and many sets d. a and c e. b and c

b. high volume and low intensity

20. A muscular strength program should use a. high weight and high number of repetitions b. high weight and low number of repetitions c. low weight and high number of repetitions d. low weight and low number of repetitions

b. high weight and low number of repetitions

34. Plyometrics can be used to a. increase speed and acceleration in sport b. increase an athlete's vertical jump c. increase upper body power d. All of these are correct. e. None of these is correct.

b. increase an athlete's vertical jump

17. Which of the following is not considered one of the six principles of training? a. progressive overload b. intensity c. specificity d. reversibility e. All of these are included in the six principles of training.

b. intensity

5. The ability to perform repeated mucular contractions over time is defined as a. muscular strength b. muscular endurance c. cardiorespiratory endurance d. muscular power

b. muscular endurance

21. Which of the following exercise prescriptions should be most effective for developing muscular strength in an intermediate lifter? a. 12 to 15 reps, 30 to 70% 1RM, multiple sets, 4 to 6 days per week b. 10 to 15 reps, 50 to 70% 1RM, multiple sets, 2 to 4 days per week c. 6 to 12 reps, 70 to 80% 1RM, multiple sets, 2 to 4 days per week d. 6 to 12 reps, 60 to 80% 1RM, muliple sets, 2 to 4 days per week

c. 6 to 12 reps, 70 to 80% 1RM, multiple sets, 2 to 4 days per week

30. A muscle action in which there is tension developed while the muscle lengthens is termed a. isometric contraction b. static contraction c. eccentric contraction d. concentric contraction

c. eccentric contraction

32. Plyometrics a. refers to those activities that enable a muscle to reach maximal force in the shortest possible time b. is a quick, powerful movement using a prestretch or countermovement c. engages the stretch-shortening cycle d. All of these are correct.

c. engages the stretch-shortening cycle

19. To improve muscular endurance through endurance training, one's weight workouts should emphasize a. high repetitions and high intensity b. low repetitions and high intensity c. high repetitions and relatively low intensity d. repetitions performed at high speed

c. high repetitions and relatively low intensity

39. Which form of training has the potential to dynamically load the muscle maximally throughout the full range of motion? a. free weights b. isometric c. isokinetic d. plyometric

c. isokinetic

42. Exercises in which the speed of movement is controlled would be an example of which form of resistance training? a. free weights b. isometric c. isokinetic d. variable resistance

c. isokinetic

37. An isokinetic resistance training device a. keeps the resistance (weight) constant throughout the range of motion b. increases resistance at the strongest points in the range of motion and decreases resistance at the weakest points c. keeps the movement speed constant throughout the range of motion d. is a weight training device that emphasizes static muscle actions

c. keeps the movement speed constant throughout the range of motion

25. In the classic strength and power periodization, phase I focus is on a. muscular strength b. muscular power c. muscular hypertrophy d. peak strength e. active recovery

c. muscular hypertrophy

38. A training technique that attempts to improve jumping ability by using the stretch reflex to facilitate recruitment of additional motor units is called a. eccentric training b. interval training c. plyometrics d. static-contraction resistance training

c. plyometrics

10. The basic difference between a power movement and a strength movement is a. the distance moved b. the force generated c. the speed of movement d. There is no difference; the two are the same.

c. the speed of movement

41. With variable (accommodating) resistance training machines, a. the resistance varies randomly as you progress through the range of motion b. the resistance varies in a manner attempting to replicate the strength curve for the particular movement c. the resistance varies with the speed of movement d. None of these is correct.

d. None of these is correct.

18. Periodization is the gradual cycling of of training to achieve peak levels of fitness for competition. a. specificity, intensity, and volume b. overload, intensity, and individuality c. frequency, hard/easy principle, and time d. None of these is correct.

d. None of these is correct. mode, volume, intensity

13. The best indicator of anaerobic capacity is a. maximal accumulated oxygen deficit test b. the critical power test c. the wingate 30-second test d. There is no universally accepted lab test to determine anaaerobic power.

d. There is no universally accepted lab test to determine anaaerobic power.

14. The overload principle is a. a gradual increase in the workload b. doing more than the body is accustomed to doing c. exercising until you cannot exercise any more d. a and b

d. a and b

28. A muscular contraction where there is tension while the joint does not move is termed a. isometric contraction b. dynamic contraction c. static contraction d. a and c e. None of these is correct.

d. a and c

4. The 1-repetition maximum (1RM) is a functional measure of a. muscular endurance b. power c. strength d. all of these

d. all of these

43. Anita Spring had the following tests conducted to determine her training status. Based on the results, her training program should be designed to emphasize improvement in which of the following areas? (Height: 69 inches; Weight: 150 lb; % fat: 19%; 1RM bench press: 100 lb; 1RM squat: 215 lb; Vertical jump: 19 inches) a. body composition b. upper body strength c. lower body strength d. anaerobic power

d. anaerobic power

29. A muscle action in which there is tension developed while the muscle shortens is termed a. isometric contraction b. static contraction c. eccentric contraction d. concentric contraction

d. concentric contraction

6. Determining the maximal number of times an individual can lift a weight representing 70% of his or her 1-repetition maximum would be an appropriate method for assessing the individual's a. muscular strength b. cardiorespiratory endurance c. muscular power d. muscular endurance

d. muscular endurance

7. The maximal number of arm curl repetitions that can be performed using a resistance that represents 75% of one's 1RM is an example of a. muscular strength b. cardiorespiratory endurance c. muscular power d. muscular endurance e. muscular strength

d. muscular endurance

2. The rate of doing work is defined as a. muscular strength b. muscular endurance c. cardiorespiratory endurance d. muscular power

d. muscular power

40. When training athletes for peak performance in various sports, the most important criterion of the success of the resistance training program is a. percentage of improvement in strength (e.g., 1RM) b. the actual amount of weight lifted c. the improvement in the actual amount of weight lifted d. the athlete's performance in his or her sport or event

d. the athlete's performance in his or her sport or event

35. Which of the following variables are manipulated when designing an interval training program? a. number of sets and reps b. rest period or recovery period c. distance of the exercise interval d. speed of the exercise interval e. All of these are correct.

e. All of these are correct.

8. The needs analysis for a strength training program includes a. determining the muscle or muscle group to be exercised b. determining the energy system to be trained c. determine the type of contraction to perform d. a and c e. All of these are correct.

e. All of these are correct.

27. In the classic strength and power periodization, phase V focus is on a. muscular strength b. muscular power c. muscular hypertrophy d. peak strength e. active recovery

e. active recovery