UNCG KIN 265 Final Exam

As a general guideline, you should plan for at least ___ but not more than ___ days of rest and recovery between resistance training days. a. 1 but not more than 3 b. It doesn't really matter, as long as you feel okay during your workout. c. 2 but not more than 4 d. 1 but not more than 4

a. 1 but not more than 3

As a 22-year-old young man, you're designing an aerobic training program for yourself, and you want to determine your initial training status. You pick the 12-minute run/walk test and run 1,840 meters in 12 minutes. Within what percentage of the population do you fit with respect to your current level of aerobic fitness? a. 20% b. 70% c. 50% d. 30%

a. 20%

With respect to the power snatch exercise, which of the following statements is correct? a. As you raise the bar during the first phase of the exercise, you should keep the bar as close as possible to your shins. b. For optimal barbell control, you should use a supinated, open grip configuration. c. If performed properly, neither the balls of your feet nor your heels should lose contact with the floor throughout the entire exercise. d. In the starting position, your shoulders should be positioned about 3 inches behind the bar.

a. As you raise the bar during the first phase of the exercise, you should keep the bar as close as possible to your shins.

Which of the following statements is incorrect with respect to a person performing a pull-up? a. The biceps brachii is the agonist on the up phase and the triceps brachii is the agonist on the down phase of the pull-up. b. The biceps brachii remains the agonist on both the up and down phases of the pull-up. c. The biceps brachii is involved as an agonist during the pull-up. d. The triceps brachii is involved as an antagonist during the pull-up

a. The biceps brachii is the agonist on the up phase and the triceps brachii is the agonist on the down phase of the pull-up.

True or false? Instability devices such as Bosu balls and wobble boards may substantially reduce the likelihood of anterior cruciate ligament (ACL) injuries, especially after rehabilitation of a knee injury. a. True b. False

a. True

The "gold standard" for determining somebody's cardiorespiratory fitness is ______________. a. VO2 b. stroke volume c. heart rate d. cardiac output

a. VO2

Which of the following tissues adapts in a beneficial way when a sufficient stimulus is applied regularly in a well-designed resistance exercise training program? a. all of these tissues adapt b. bone c. fascia d. muscle

a. all of these tissues adapt

The process whereby, in the absence of oxygen, carbohydrate is converted into a biologically usable form of energy in order to produce movement is called _________________________. a. anaerobic glycolysis b. beta oxidation c. phospho-glycolytic shuttling d. bioenergetics

a. anaerobic glycolysis

Think about the nature of the activities in the following lists. Which list consists exclusively of secondary aerobic activities? (Check an online resource if you're not familiar with a particular activity). a. basketball, soccer, rugby b. alpine skiing, basketball, golf c. tennis, soccer, cross country skiing d. American rules football, racquetball, walking

a. basketball, soccer, rugby

What muscle is the primary training focus in the lateral shoulder raise exercise? a. deltoid b. rhomboid c. triceps brachii d. brachioradialis

a. deltoid

Which type of stretching is ideal as a warm-up activity? a. dynamic b. static c. ballistic d. proprioceptive neuromuscular facilitation

a. dynamic

You should ___________ when you raise your head and shoulders from the ground while performing an abdominal crunch. a. exhale b. hold your breath c. inhale d. it really doesn't matter

a. exhale

The primary purpose for a spotter during free weight exercise is to a. help protect the performer from injury. b. give the performer a liftoff. c. motivate the performer. d. assist with the completion of forced repetitions.

a. help protect the performer from injury.

_______________ and _______________ have an inverse relationship a. intensity and duration b. progression and intensity c. duration and progression d. VO2max and HRR

a. intensity and duration

A trade-off exists between which of the following two variables of training? In other words, as one variable increases, the other variable decreases, and vice-versa. a. intensity and time b. frequency and intensity c. and time d. volume and intensity e. progression and frequency

a. intensity and time

Performing strict-form push-ups with one's feet elevated on a 12" bench a. is an example of a progression for the basic push-up. b. primarily works the biceps brachii and posterior deltoid muscles. c. is an example of a regression for the basic push-up. d. involves about the same level of difficulty as a basic push-up.

a. is an example of a progression for the basic push-up.

Stroke volume refers to the amount of blood squeezed out of the heart's ________________ in order to deliver oxygenated blood to active skeletal muscle during aerobic exercise. a. left ventricle b. right ventricle c. right atrium d. left atrium

a. left ventricle

Which of the following muscles is involved in extending the hip joint? a. more than one answer is correct b. erector spinae c. quadriceps d. hamstrings e. gluteus maximus

a. more than one answer is correct

Before engaging in plyometric exercise involving the lower body, you should be able to _______________________________________________________. a. perform 5 repetitions of the squat with 60% body weight in less than 5 seconds b. perform 5 repetitions of the leg extension with 75% body weight in less than 5 seconds c. perform 7 repetitions of the squat with 25% body weight in less than 5 seconds d. perform 7 repetitions of the leg extension with 35% body weight in less than 6 seconds

a. perform 5 repetitions of the squat with 60% body weight in less than 5 seconds

When a tendon is placed in a stretched position, it __________________________________. a. possesses potential energy b. is likely to tear c. possesses kinetic energy d. is called a muscle spindle

a. possesses potential energy

The high jump is a track and field event in which competitors use a running approach to launch themselves over a bar suspended horizontally between two upright supports. As the name suggests, the goal is to achieve the greatest height possible. Based upon your knowledge of the components of fitness, which component from the following list is most instrumental toward achieving success in this event? a. power b. muscular strength c. cardiorespiratory endurance d. speed

a. power

Which of the following grips should you use when performing the back squat? a. pronated, closed b. alternated, closed c. neutral, closed d. supinated, closed

a. pronated, closed

Which of the following exercise modes would be most appropriate for a 52-year-old woman with no medical or physical restrictions whose goal is to ride in a 50-mile cycling event? a. riding a bicycle b. using a rowing machine c. walking on a treadmill d. using an elliptical machine

a. riding a bicycle

Which of the following exercises would you least recommend for someone new to plyometric training? a. single-leg depth jump b. double-leg jump to box c. power skip d. jump and reach

a. single-leg depth jump

According to the neurophysiological model for plyometrics, the ________________________ is the term used to describe the process whereby the performer pre-stretches the involved muscle(s) and tendon(s), momentarily pauses, then forcefully contracts the same muscle(s) and tendon(s). a. stretch-shortening cycle b. eccentric/concentric triggering effect c. muscle spindle reflex circuit d. proprioceptive neuromuscular phenomenon

a. stretch-shortening cycle

Which of the following push-up modifications is plyometric in nature? a. "wide hand" push-ups, with your hands placed about 3 inches laterally from your shoulders b. "clapper" push-ups, clapping in between repetitions as you leave the ground c. "elevated" push-ups, with your feet placed on a low bench d. "diamond" push-ups, with index fingers and thumbs touching beneath your chest

b. "clapper" push-ups, clapping in between repetitions as you leave the ground

Ham's buddy, Rex, has spindly little arms, and wants to do something about it. So, he starts a free weight lifting program to build his biceps brachii muscles. What's his daily training volume for the barbell biceps curl if he performs 3 sets of 8 repetitions with 75 lbs of weight? a. 2,400 lbs b. 1,800 lbs c. 603 lbs d. 233 lbs

b. 1,800 lbs

Sonja is a 56-year-old mother of three children who wants to start doing some cardio exercise to lose a little weight and increase her energy level. She recently read in a magazine that she should work at about 65% of her heart rate reserve. Her resting heart rate is 71 bpm. What's her age-predicted max heart rate? What's her heart rate reserve? a. 164; 131 b. 164; 93 c. 158; 93 d. 158; 131

b. 164; 93

Anna wants to start an aerobic training program to improve her overall fitness. However, she hasn't done any physical activity for the past three years, and she's very sedentary in her job. How many days per week should she train during the early part of her program? a. It doesn't really matter, as long as she feels okay at the end of each workout. b. 2 c. 5 d. 4

b. 2

When incorporating rest periods into a resistance exercise program, you should generally plan for __________ between muscular endurance sets, __________ between muscular hypertrophy sets, and __________ between muscular strength sets. a. 30 seconds to 1.5 minutes; 2-5 minutes, 30 seconds b. 30 seconds; 30 seconds to 1.5 minutes; 2-5 minutes c. 2-5 minutes; 30 seconds to 1.5 minutes; 30 seconds d. It doesn't really matter, as long as you feel fresh.

b. 30 seconds; 30 seconds to 1.5 minutes; 2-5 minutes

Which of the following statements is incorrect? a. Medicine balls are commonly used during upper body plyometric exercises. b. Concrete is an excellent material for plyometric exercise landing surfaces because of its nonslip nature. c. A 12-foot high ceiling is safely adequate for plyometric jumping exercises. d. In a safe landing position, your shoulders, knees, and balls of your feet should be "stacked" vertically.

b. Concrete is an excellent material for plyometric exercise landing surfaces because of its nonslip nature.

_____________ is the term used to describe the increase in cross-sectional area (size) that occurs in a muscle fiber as a result of engaging in a well-designed resistance exercise training program. a. Hyperplasia b. Hypertrophy c. Hyperexpansion d. Atrophy

b. Hypertrophy

___________ is the ability to change the position of the body quickly and accurately. a. coordination b. agility c. motor skill d. balance

b. agility

One of the following exercises is not an isolation exercise. Which one is it? a. calf raise b. back squat c. leg curl d. leg extension

b. back squat

Which of the following physical activities would be least effective toward developing cardiorespiratory fitness? a. skipping roping b. bowling c. cycling d. swimming

b. bowling

Which of the following muscles is not considered to be part of a person's anatomical core? a. external obliques b. brachialis c. erector spinae d. rectus abdominis

b. brachialis

For whom was the periodization concept originally conceived? a. Olympic marathoners b. competitive strength and power athletes c. U.S. military personnel d. astronauts preparing for first missions in space

b. competitive strength and power athletes

What's the term used to describe an aerobic training program that includes a variety of exercise modalities? a. cross-fitness b. cross-training c. variated training d. circuit training

b. cross-training

Which of the following muscles/muscle groups performs an isometric contraction during the power clean exercise? Hint: remember, isometric means the muscle is recruited (activated), but during the exercise it barely changes in length, if at all. For a clue, look at the textbook pictures of the model performing the exercise. a. quadriceps b. erector spinae c. trapezius d. gluteus maximus

b. erector spinae

Shrek and Donkey have accepted the challenge to rescue Princess Fiona from the dragon's lair. Good on ya, lads! However, Donkey fears that Shrek lacks the leg strength to complete the mission, so he offers to help him prepare by coaching him through a lower body resistance exercise program. On the first day of training, before Shrek begins to perform the leg curl exercise, Donkey advises his big pal to __________ during the __________ phase of the movement, when he's in the process of __________. a. exhale; eccentric; lowering the weight while extending his knees b. exhale; concentric; pulling his heels to his rear end c. inhale; concentric; lowering the weight while extending his knees d. inhale; eccentric; pulling his heels to his rear end

b. exhale; concentric; pulling his heels to his rear end

Proprioceptive neuromuscular facilitation stretching may be superior to other stretching methods because it a. is the simplest method to perform. b. facilitates muscular inhibition. c. does not require the performer to warm up beforehand. d. is relatively less uncomfortable than the other methods.

b. facilitates muscular inhibition.

If you have full range of motion in your shoulders, then you can reasonably assume that you possess this same level of flexibility in your ankles and hips. a. true b. false

b. false

In terms of improved specific sport performance, which of the following athletes would benefit most from incorporating power exercises in his/her resistance training program? a. long-distance swimmer b. ice hockey player c. marathon runner d. archer

b. ice hockey player

Which of the following choices is not a chronic cardiovascular adaptation that occurs as a result of engaging in an effective aerobic exercise program? a. increased capillary density in the trained skeletal muscle b. increased resting heart rate c. decreased heart rate at a given workload d. increased stroke volume

b. increased resting heart rate

During a strict front plank on one's elbows, the muscles of the core are acting a. isokinetically b. isometrically c. eccentrically d. concentrically

b. isometrically

Which of the following types of physical activity best exemplifies primary aerobic exercise? a. ice hockey b. kayaking c. wrestling d. badminton

b. kayaking

If I want to go faster while running, I must ______________________________________. a. put my feet down faster b. more than one of the other answers is correct c. lean backward d. take longer strides

b. more than one of the other answers is correct

Let's suppose you're engaged in a tug-o-war with a friend. Which of the following bases of support would be most stable toward reducing the possibility of imbalance? a. both feet side by side, about shoulder-width apart b. one foot forward and one foot backward, with your feet about hip width apart c. both feet side by side, with heels and balls of feet touching d. perched on one foot

b. one foot forward and one foot backward, with your feet about hip width apart

When the deltoid muscle acts concentrically, it a. raises the performer's arm in the transverse plane of motion. b. raises the performer's arm in either the sagittal or frontal plane of motion. c. holds the performer's arm in a static position in the frontal plane of motion. d. lowers the performer's arm in either the sagittal or frontal plane of motion.

b. raises the performer's arm in either the sagittal or frontal plane of motion.

Your friend is preparing for his first half-marathon and wants to complete the 13.1-mile (21 km) distance in 2 hours. Which of the following would be an appropriate long slow distance workout? a. freestyle swimming for 1 hour b. running 15 miles (24 km) at a pace of 5 miles per hour (8 kph) c. stair climbing for 2 hours d. cycling 13.1 miles (21 km) at a pace of 7 miles per hour (11.3 kph)

b. running 15 miles (24 km) at a pace of 5 miles per hour (8 kph)

If you're watching a person perform standing biceps barbell curls from a side-on perspective, then you're viewing them in the ____________ plane of motion. a. transverse b. sagittal c. frontal d. coronal

b. sagittal

You have a friend who wants to join the U.S. Army. He discovered that the Army has a health-related physical fitness test that includes push-ups. He's scheduled to report for basic training in four months, so he decides to start a push-up improvement program. Which principle of exercise would he be violating if he prepares for boot camp by only doing free weight bench press exercise rather than actual push-ups? a. balance b. specificity c. overload d. realism

b. specificity

Use of which of the following aerobic exercise machines involves the undesirable prospect of local muscle fatigue in one's legs, thereby reducing the cardiorespiratory training stimulus? a. rowing machine b. stationary bicycle c. elliptical trainer d. Jacob's ladder

b. stationary bicycle

Which of the following best describes the muscular control of the downward movement phase of the squat exercise? a. the hip flexors, knee flexors, and ankle dorsiflexors acting eccentrically b. the hip extensors, knee extensors, and ankle plantarflexors acting eccentrically c. the hip extensors, knee extensors, and ankle plantarflexors acting concentrically d. the hip flexors, knee flexors, and ankle dorsiflexors acting concentrically

b. the hip extensors, knee extensors, and ankle plantarflexors acting eccentrically

For which of the following Olympic sports events would possessing a high level of cardiorespiratory endurance be most helpful to success? (If you're unfamiliar with the nature of one or more of these sports events, you may consult the Internet to learn more about it). a. 50-meter freestyle swim b. triathlon c. gymnastics vault d. table tennis

b. triathlon

It's your first time working out on a Jacob's ladder; therefore, you should ____________________________________. a. climb low and make rung contact with the heels of your feet b. use the handrails and climb low on the device c. use an alternating arm/leg pattern and climb at 85 rungs/minute d. not use the handrails and climb as high as possible

b. use the handrails and climb low on the device

The definition of frequency for a given component of fitness is the number of training days per __________. a. month b. week c. none of the other answers is correct d. year

b. week

Mitch's lat pull-down 1RM is 180 lbs. How much weight should he be able to lift for 10 repetitions at 75% of his 1RM? a. 107 lbs b. 143 lbs c. 135 lbs d. 121 lbs

c. 135 lbs

Calvin is a 42-year-old business executive who wants to become more aerobically fit. He tells you that resting heart rate is 63 bpm and he wants to work at a reasonably moderate 70% intensity level. What is his target heart rate? a. 132 bpm b. 81 bpm c. 144 bpm d. 123 bpm

c. 144 bpm

What is the recommended number of days a week that a beginner should engage in resistance training exercise? a. 4-5 b. 3-4 c. 2-3 d. 1-2

c. 2-3

Which of the following statements is incorrect? a. Due to their fast, explosive nature, power exercises are usually reserved for more experienced weight lifers. b. Power exercises are economical in the sense that they simultaneously work multiple muscle groups. c. Due to the fairly complex nature of power exercise movements, it is always advisable to have a very experienced spotter on hand. d. Power exercises are compound exercises, which involve whole-body movement.

c. Due to the fairly complex nature of power exercise movements, it is always advisable to have a very experienced spotter on hand.

Dash is fast... actually, lightning fast, but his coach, Mr. Incredible, thinks his speedster son lacks sufficient cardiorespiratory endurance. Therefore, Mr. Incredible decides to design an interval training plan for his youngster. Which of the following choices represents a 4:1 distance-based training ratio? a. 200 meters : 50 meters b. 50 meters : 200 meters c. More than one of the other choices is correct. d. 100 meters : 25 meters

c. More than one of the other choices is correct.

Clasp your hands in front of you, with your left palm facing up (supine) and your right hand on top of it, facing down (prone). Exert force with both arms so that you activate your arm muscles but no movement occurs. In other words, the opposing forces cancel out. Which of the following statements is correct with respect to the action you've just performed? a. The biceps brachii in my right arm acted as an agonist. b. The triceps brachii muscle in my left arm acted as an agonist. c. The biceps brachii in my left arm and the triceps brachii in my right arm acted as agonists. d. The biceps brachii in my left arm and the triceps brachii in my right arm acted eccentrically.

c. The biceps brachii in my left arm and the triceps brachii in my right arm acted as agonists.

Which of the following statements is incorrect concerning upright row exercise performance? a. You should use a pronated, closed grip to perform the upright row exercise. b. You should stand with your feet shoulder-width apart while performing the upright row. c. You should inhale when raising the bar during the upright row exercise. d. The upright row works the upper trapezius and deltoid muscles.

c. You should inhale when raising the bar during the upright row exercise.

When performing the dumbbell lateral raise, one __________ at the shoulder joint during the up phase and __________ at the shoulder joint during the down phase. a. flexes, extends b. extends, flexes c. abducts, adducts d. adducts, abducts

c. abducts, adducts

The ____________________ phase is the phase of a plyometric movement during which the performer is momentarily paused in a "stretched" position, ready for explosive takeoff. a. eccentric b. proprioceptive c. amortization d. concentric

c. amortization

When performing standing calf raises, a person's tibialis anterior muscle is the main _______________ to completing the action. a. synergist b. prime mover c. antagonist d. agonist

c. antagonist

Which of the following types of resistance exercise is best for developing muscular endurance? a. free weight lifting b. lifting using kettlebells and medicine balls c. any of the methods could be suitable, as long as the Principles of Exercise and Variables of Training are applied correctly in designing the program d. machine-based weight lifting

c. any of the methods could be suitable, as long as the Principles of Exercise and Variables of Training are applied correctly in designing the program

Because you have a firm working knowledge of the principles of exercise, you've designed a program that targets the biceps brachii and triceps brachii muscles in equal measure. To which principle of exercise are you adhering by doing this? a. specificity b. regularity c. balance d. individualism

c. balance

You've decided to design a program for yourself to increase flexibility in your hips. As a beginner, you should refrain from incorporating _____________ stretching in at least the early part of your plan. a. proprioceptive neuromuscular facilitation b. dynamic c. ballistic d. static

c. ballistic

Which of the following muscles does not belong to the quadriceps group? a. vastus lateralis b. rectus femoris c. biceps femoris d. vastus intermedius

c. biceps femoris

Volume is usually not a consideration for which of the following components of fitness? a. muscular endurance b. cardiorespiratory endurance c. flexibility d. muscular strength

c. flexibility

If you want to accurately determine your resting heart rate, you should measure it a. in the evening, right before you go to sleep b. right after your evening dinner c. in the morning, before you sit up in bed d. right after taking a warm shower

c. in the morning, before you sit up in bed

Let's suppose you've been engaged in a highly effective aerobic training program for the past six months, and you're really motivated by your noticeably improved cardiorespiratory fitness. In order to attain even greater gains, you decide to make your weekly interval sessions more challenging. All other variables being held equal, which of the following variables would not contribute to making your interval workouts harder? a. increase the intensity of the work intervals b. increase the duration of the work intervals c. increase the duration of the recovery intervals d. increase the intensity of the recovery intervals

c. increase the duration of the recovery intervals

Compared to a commercially available heart rate monitor, the manual method for determining heart rate is a. more than one of the other answers is correct b. more expensive c. less expensive d. an easier and more accurate method to use

c. less expensive

You've been performing an aerobic exercise program for the past three months, with excellent results. Recently, you felt so good about your program that you decided to increase your training intensity by 25% in one week. During your first workout after making the adjustment, you were so fatigued that you could barely finish, and two days after that you were so sore that it was difficult to walk without pain. Which of the following concepts did you violate? a. specificity b. duration c. progression d. balance

c. progression

The deadlift is designed to train mostly the _______________ and _______________ muscles. a. gastrocnemius and hamstrings b. soleus and quadriceps c. quadriceps and gluteus maximus d. gluteus maximus and tibialis anterior

c. quadriceps and gluteus maximus

In the following word pairs, the first word is a Principle of Exercise and the second word is a Variable of Training. In which pairing are the concepts almost identical? a. rest & recovery and type b. balance and time c. regularity and frequency d. specificity and volume

c. regularity and frequency

Which of the following free weight resistance exercises requires a spotter, and why? a. seated barbell shoulder press; over-the-face b. lying barbell triceps extension; over-the-head c. seated barbell shoulder press; over-the-head d. hammer curl; over-the-face

c. seated barbell shoulder press; over-the-head

Which of the following choices is not a health-related component of fitness? a. flexibility b. muscular strength c. speed d. cardiorespiratory endurance

c. speed

Which of the following muscles plays a fairly significant role in actions occurring at both the shoulder joint and on the back? a. erector spinae b. triceps brachii c. trapezius d. pectoralis major

c. trapezius

All of the following are helpful tips for improving your agility, except ____________________________________. a. thinking "push the ground away" as you decelerate and reaccelerate while changing direction b. lowering your center of mass at the point of deceleration and reacceleration c. using an extended knee while planting your foot to change direction d. using powerful arm actions to facilitate leg drive

c. using an extended knee while planting your foot to change direction

Due to its highly intense nature, most people should not engage in interval training more than ___ time(s) per week. a. 4 b. None of the other answers is correct because most people should only conduct interval training once every 2 weeks. c. 3 d. 1

d. 1

We've learned that a detraining effect will occur if we don't continue to engage in resistance exercise with a sufficient training stimulus. On average, approximately how long does it take to start to realize the negative effects of detraining? a. 22-26 weeks b. 2-4 days c. 8-12 weeks d. 2-4 weeks

d. 2-4 weeks

To achieve increased long-term flexibility in a particular joint, one should stretch _____ times per week. a. 7 b. 3-6 c. 3-4 d. 2-5

d. 2-5

You and your training partner decide to conduct an interval training session together. You plan for your work intervals to last 90 seconds in duration. Using a 3:1 planning ratio, your recovery intervals should be ___________ in duration. Given this ratio, this workout would be relatively _______. a. 270 seconds; easy b. 30 seconds; easy c. 270 seconds; hard d. 30 seconds; hard

d. 30 seconds; hard

How many body points of contact should you maintain while performing free weight exercises in a seated or supine position? a. 4 b. 6 c. 3 d. 5

d. 5

During your recently completed workout, you bench pressed 100 lbs in 3 sets of 10 reps and you squatted 250 lbs in 2 sets of 10 reps. What's your total training volume for the workout? a. 4,000 lbs b. 5,400 lbs c. 6,200 lbs d. 8,000 lbs

d. 8,000 lbs

Which of the following statements is incorrect with respect to bodyweight exercise resistance training? a. Bodyweight exercise resistance training can be scaled to accommodate various ability levels. b. Bodyweight exercise resistance training is relatively low-cost and simple. c. Bodyweight exercise resistance training can substantially improve muscular endurance. d. Bodyweight exercise resistance training is a great way to build muscular strength.

d. Bodyweight exercise resistance training is a great way to build muscular strength.

Which of the following statements is incorrect? a. Bone can be stimulated to grow with aerobic exercise, as long as the exercise is relatively high impact and sufficiently intense. b. Body composition improves as a result of engaging in an effective aerobic exercise training program. c. During maximal aerobic exercise, you can experience a fourfold increase in cardiac output. d. During maximal aerobic exercise, your arterioles near the working skeletal muscle vasoconstrict in order to supply oxygenated blood where it's most needed.

d. During maximal aerobic exercise, your arterioles near the working skeletal muscle vasoconstrict in order to supply oxygenated blood where it's most needed.

While it's tempting to think that hyperlaxity in a joint is a good thing, in most cases it actually is not beneficial. What's the primary reason why this is so? a. It's a detriment to performance in activities like karate, gymnastics, and figure skating. b. More than one answer is correct. c. It's very unsightly, which can be disgusting to some people. d. It can result in an increased possibility of injury because the joint is less stable.

d. It can result in an increased possibility of injury because the joint is less stable.

With respect to the relationship between the resistance training load and repetitions, which of the following statements is correct? a. As training load increases, repetitions decrease. b. As training load decreases, repetitions increase. c. As training load increases, repetitions increase. d. More than one of the other answers is correct.

d. More than one of the other answers is correct.

Which of the following statements is correct? a. Walking is best modeled as a bouncing ball. b. Heel strike running is preferable to midfoot running if you want to increase your speed. c. Acceleration is the product of stride length and stride rate. d. To run faster, your center of mass should be over or forward of the ground contact point

d. To run faster, your center of mass should be over or forward of the ground contact point

Which of the following pairs of exercises is not balanced? a. lat pulldown and shoulder press b. biceps curl and triceps extension c. back extension and abdominal crunch d. bench press and dumbbell chest fly

d. bench press and dumbbell chest fly

What grip configuration should you use when performing the hammer curl? a. open, pronated b. it doesn't really matter c. open, neutral d. closed, neutral e. closed, pronated

d. closed, neutral

Aerobic training frequency is always expressed in ________________________. a. percentage of heart rate reserve per week b. minutes per month c. minutes per week d. days per week

d. days per week

Which of the following is the method most commonly used to assign and regulate exercise intensity? a. oxygen consumption b. ratings of perceived exertion c. race pace d. heart rate

d. heart rate

In order for a physical activity to be classified as primary aerobic exercise, it must _________________________________. a. be intermittent in nature b. more than one of the other answers is correct c. involve maximal muscle contractions for brief periods of time d. incorporate a relatively large quantity of muscle mass e. raise heart rate to approximately 25% of heart rate reserve

d. incorporate a relatively large quantity of muscle mass

Working at an activity level that is more difficult than normal is the definition of ______________. a. type b. frequency c. volume d. intensity

d. intensity

The ________________ is the chamber of the heart that pumps oxygenated blood out to your body when it contracts, during systole. a. right atrium b. right ventricle c. left atrium d. left ventricle

d. left ventricle

The relationship between heart rate and VO2 is a. quadratic b. sigmoidal c. exponential d. linear

d. linear

Which of the following free weight exercises develops the rhomboids, latissimus dorsi, and middle trapezius muscles? a. one-arm dumbbell row b. bent-over row c. all three of the listed exercises are correct d. more than one of the other answers is correct e. flat dumbbell fly

d. more than one of the other answers is correct

Which of the following choices completes the following sentence best? The flat dumbbell fly works the ______________________________ muscle(s). a. pectoralis major and triceps brachii b. pectoralis major and biceps femoris c. pectoralis major and posterior deltoid d. pectoralis major and anterior deltoid

d. pectoralis major and anterior deltoid

Which of the following sequences is correct with respect to the proper method for ordering resistance exercises? a. single joint exercises followed by multi-joint exercises b. core exercises followed by assistance exercises followed by power exercises c. assistance exercises followed by core exercises d. power exercises followed by core exercises followed by assistance exercises

d. power exercises followed by core exercises followed by assistance exercises

Your friend has been lifting weights for the past five months, but recently admitted to you that he doesn't seem to be getting any stronger. He tells you that he's been lifting on three non-consecutive days each week, but with the same amount of weight, using the same number of sets and repetitions during each session. Which of the following variables of training is he violating? a. frequency b. type c. all three answers are correct d. progression

d. progression

The leg extension exercise develops the ____________________________ primarily. a. hamstrings b. tibialis anterior c. gastrocnemius d. quadriceps

d. quadriceps

You and a group of friends decide to enter as a team to compete in the Spartan Race, a popular obstacle course competition consisting of some very demanding events. One of the events involves climbing a rope suspended 20' above the ground, and each member of the team must successfully climb to the top one time. You have a bit of a dilemma in that you can barely do a single decent chin-up, and the event is in two weeks. Your dilemma is based on which of the following principles of exercise primarily? a. balance b. regularity c. variety d. realism

d. realism

In order to elicit the greatest possible whole-body aerobic training stimulus, you should consider using a _________________________. a. stationary bicycle b. conventional stair climber c. treadmill d. rower

d. rower

According to Selye's General Adaptation Syndrome concept, the new level of performance capacity that occurs in response to the adaptive response found in the resistance phase is called ____________________. a. overtraining b. stimulus facilitation c. hypertrophic adaptation d. supercompensation

d. supercompensation

Let's suppose your favorite aunt is morbidly obese and would like to lose weight. You happen to have graduated from UNCG with an excellent Kinesiology degree, and are now working as a certified personal trainer. Your aunt asks for your help, so you wisely select the semirecumbent bike as the exercise mode. Which of the following is an appropriate exercise program for the first exercise session? a. 20 minutes continuous at 75% of HRR b. 25 minutes of intervals at 90% of HRR and 70% of HRR c. 30 minutes of LSD at 65% of HRR d. three 5-minute sessions with rest in between at 30% to 40% of HRR

d. three 5-minute sessions with rest in between at 30% to 40% of HRR

Which principle of exercise is focused on incorporating a different form of exercise periodically into a program in order to prevent boredom? a. balance b. progression c. individualism d. variety

d. variety

You've just completed your third week in a resistance exercise training program, and your training partner makes a comment that you seem to be getting stronger. This desirable increase is primarily attributable to ______________________________________. a. psychological adaptations b. a combination of neural and muscular adaptations c. none of the other answers is correct d. muscular adaptations e. neural adaptations

e. neural adaptations

Which of the following grip configurations should you use when performing the seated barbell shoulder press? a. pronated, open b. neutral, open c. supinated, closed d. supinated, open e. pronated, closed f. neutral, closed

e. pronated, closed

What is the proper grip configuration to use with the push jerk power exercise? a. supinated, closed b. pronated, open c. alternated, open d. supinated, open e. alternated, closed f. pronated, closed

f. pronated, closed