unit 3

A few friends are having a disagreement about spotters. Select the statement that shows the individual understands the role of the spotter correctly. A. Lisa says, "A spotter is important to protect the safety of the lifter but is not necessary for all types of lifts." B. Shawna says, "A spotter is only necessary when you are doing a strength building workout." C. Rachel says, "A spotter is only there to help you count your reps and restack the weights when you are tired." D. Emma says, "A spotter is there to keep you motivated, and it is okay for them to work out while you are lifting."

A.

If Cindy wanted to increase her endurance by taking supplements or drugs, she would be attempting to increase the __________. A. uptake of oxygen by red blood cells B. release of sugars in the blood stream C. uptake of carbohydrates by the body D. release of insulin in the body

A.

If you had a 30-pound barbell at home and you wanted to compare your muscular endurance to your younger brother's, which method would be the BEST to use? A. absolute method B. maxing out C. prediction of 1 percent RM D. fixed percentage of 1 max RM

A.

If you were running a marathon, which type of muscle fibers would be most useful to you? A. slow-twitch B. fast-twitch, type I A C. intermediate-twitch, type II B D. slow-intermediate twitch, type I B

A.

In order to prevent injury during your weight-training session, it is necessary to __________. A. do performance testing prior to setting up your workout routine, stretch before and after each workout, get the proper amount of rest and nutrition, and modify your workout as needed B. have your friend check your workout to be sure it is well-designed, exercise only three days a week, and allow for adequate rest between workouts C. never change your workout routine, stretch before and after each workout, allow time to warm up and cool down, and adjust your form as needed D. use slow bouncing movements to warm up and stretch before each workout, follow a plan that includes proper sets and repetitions, adjust your workout and form as needed, and workout every day

A.

Jamie and Scott did sit-ups, push-ups, and curl-ups, and then compared the information to find out who had better __________. A. endurance, using the calisthenic method B. strength, using the max 1 RPM method C. strength, using the absolute method D. endurance, using the maxing out method

A.

Which of the following is an example of improved functioning as related to the benefits of muscular strength and endurance training? A. having stronger bones B. easier to do household chores C. lower blood pressure D. larger lung capacity

A.

Optimal cardiorespiratory fitness requires a BMI of __________. A. 18.5 to 24.9 B. 25.0 to 29.9 C. 30.0 to 39.9 D. 40.0 to 49.9

A. 18.5 to 24.9

What percentage of blood is made up of plasma? A. 55% B. 40% C. 10% D. 5%

A. 55%

When considering special needs acceptance guidelines, which of the following is NOT included? A. A "one-size fits all" approach should be maintained. B. Need-based boundaries should be established. C. Activity-based boundaries should be established. D. Everyone should be treated fairly.

A. A "one-size fits all" approach should be maintained.

Modifying the rules for special needs athletes can mean __________. A. allowing more attempts to accomplish the task B. keeping the same rules for everyone C. excluding those with special needs D. all of the above

A. All of the above

Walking is an ideal exercise for people who __________. A. desire to engage in an activity that is easy on their joints B. desire to engage in a high-energy activity C. desire to engage in an activity requiring intense concentration D. desire to engage in an activity requiring high endurance

A. Desire to engage in an activity that is easy on their joints.

If you wanted to increase your muscular endurance, it would be important to participate in activities that __________. A. increase the size of the muscle cells and the amount of blood that is delivered to the muscle B. decrease the amount of fuel that the muscle can store and increase the time it takes for the muscle to contract C. increase the number of muscles and decrease the size of the muscle cells D. decrease the length of the muscle and increase the thickness of the muscle

A. Increase the size of the muscle cells and the amount of blood that is delivered to the muscle.

The overriding problem with both theories of muscle growth, hypertrophy and hyperplasia, is that __________. A. neither can be accepted as correct because muscles growth is difficult to study in humans B. neither one is theoretically possible C. neither has been studied by reputable scientists D. neither has been accepted by member of the fitness community

A. Neither can be accepted as correct because muscles growth is difficult to study in humans.

Two individuals start the same training program at the same time, but one is able to grow muscle faster and larger than the other. What is the least likely explanation for this? A. One individual was born with more muscle fibers. B. One individual has a more consistent training schedule. C. One individual is consuming a healthier diet. D. One individual has a more intense training schedule.

A. One individual was born with more muscle fibers.

The maximum oxygen uptake is known as the __________. A. VO2 max B. OX max C. OX3 max D. VO max

A. VO2 max

Based on the scenario below, select the statement that accurately finishes the sentence. Stacey has recently had a car accident and has lost her sense of taste as a result. It is MOST likely that she has __________.

A. damaged her peripheral nervous system because the information regarding taste cannot be transmitted back to her brain

Which types of lifts require spotters? A. dead lifts, bench presses, and squats B. curls, butterflies, and reversed rows C. overhead presses, flies, and curls D. lunges, curls, and squats

A. dead lifts, bench presses, and squats

All of the following are functions of smooth muscles EXCEPT:

A. heartbeat

Formulate a weekly schedule that shows evidence of three different activities beneficial for your muscular system.

Activity every day, aerobic exercises for 30 minute three times a week, time to rest and relax, reducing stress, warming up muscles before activity, and eating a healthy diet.

Joseph is taking amphetamines to combat fatigue during his workout. This may not be a good idea because __________. A. amphetamines may cause liver and kidney damage if used for an extended period of time B. amphetamines may cause depression and fatigue after the effect wears off. C. amphetamines tend to increase blood viscosity and can cause fatal blood clots D. amphetamines tend to have a negative impact on the metabolic rate and will cause weight gain

B.

Maggie plans a workout for Tuesday, Thursday, and Saturday where she lifts weights that cover all of her major muscle groups. She will lift the most weight that she can handle and still control her form. Her plan is to do seven repetitions and three sets of each exercise. What would be the results after Maggie participated in this workout for more than six months? A. Maggie would build muscular endurance because she has chosen a low number of sets. B. Maggie would build muscular strength because of the weight sets and repetitions she has chosen. C. Maggie would build muscular strength because she has chosen such a heavy weight. D. Maggie would gain muscular endurance because of the amount of repetitions she is performing.

B.

When spotting an overhead press, the spotter would need to __________. A. keep his or her hands off the lifter and weights and make sure the lifter did not fall back B. keep his or her hands beneath the bar and watch the bar carefully C. hold the lifter under his or her shoulders and move with the lifter as the weight is lifted D. place his or her hands outside the lifter's hands and stand with a straight back

B.

Which of the following factors are incorporated into the FITT principle of weight training? A. function, intensity, type, and timeline for exercise B. frequency of exercise, intensity, time allotted, and type of exercise C. fitness goals, interests of the person, techniques, and time allotted D. frequency, interests of the person, technical abilities, time commitment

B.

For a typical person who leads a sedentary lifestyle, a typical maximum oxygen intake level would be __________. A. 20 ml/kg/min B. 35 ml/kg/min C. 50 ml/kg/min D. 70 ml/kg/min

B. 35 ml/kg/min

How many chambers does the heart contain? A. 3 B. 4 C. 5 D. 6

B. 4

As a person ages, his or her levels of cardiorespiratory fitness tend to __________. A. improve B. decline C. stay the same D. none of the above

B. Decline

Nutrients and waste both enter and leave cells through a process called __________. A. effusion B. diffusion C. fusion D. emulsion

B. Diffusion

All of the following are true about eating prior to exercise EXCEPT: A. eating can cause gastric pain during exercise B. eating increases the amount of oxygen available during exercise C. eating reduces the amount of fat burned during exercise D. eating should be avoided within 2 hours of exercise

B. Eating increases the amount of oxygen available during exercise.

As exercise levels increase, which of the following physiological changes occurs in the respiratory system? A. The respiratory muscles shrink. B. The lungs expand in size. C. The trachea widens. D. The airways narrow.

B. The lungs expand in size.

In this theory of muscle growth, muscle fibers are able to split and create new fibers. A. hypertrophy B. hyperplasia C. atrophy D. none of the above

B. hyperplasia

An individual has sarcopenia. In order to prevent this condition from becoming any worse, what action should be taken? A. decrease the amount of time spent exercising each week B. participate in more activities like weight training C. cut back on the use of heavy weights D. increase supplements and eat a healthier diet

B. participate in more activities like weight training

Communication between a spotter and lifter should take place __________. A. before lifting B. during the last set C. at all times D. while planning the routine

C.

Drugs like steroids are controlled substances. They are illegal and dangerous to take without a prescription. Some athletes take them to __________. A. prevent fatigue B. increase metabolism C. stimulate muscle growth D. prevent injury

C.

If an individual started running 10 miles three times a week, there would most likely be an __________. A. increase in flexibility B. increase in muscular strength C. increase in muscular endurance D. increase in weight

C.

If you want to increase your muscular endurance, which workout would be BEST suited to help you reach your goals? A. a workout that uses five sets of five reps and works out each specific muscle group three times a week, treating every other day as a rest day B. a workout that works out each muscle group each day, using high weight and low repetitions C. a workout that uses three sets of 15 repetitions and works each muscle group four times a week, treating every other day as a rest day D. a workout that isolates one muscle group a day, using low weight and low repetitions

C.

Lisa and Rachel want to determine their muscular endurance, but they don't have access to a gym or any weight-lifting equipment. What can they use? A. maxing out method B. percent of 1 RM method C. calisthenic method D. absolute method

C.

Muscles make up more than _____ of a person's body mass. A. 10% B. 25% C. 40% D. 75%

C.

Strength training is beneficial because it decreases your risk of injury. Which statement BEST describes why this is true? A. Muscular fitness training can prevent or improve diabetes and sarcopenia. B. Muscular fitness training increases muscle mass, which increases your metabolism. C. Muscular fitness training strengthens tendons, ligaments, and cartilage. D. Muscular fitness training improves self-image and athletic performance.

C.

The local gym has some rules about spotting. Which one of the rules is incorrect? A. All spotters must keep their eyes on the lifter during the lift. B. All spotters must keep an upward straight position. C. All exercises require a spotter. D. All spotters must help rerack the weights.

C.

What can be found in every skeletal muscle? A. nerves, bones, cartilage, and connective tissue B. tendons, cartilage, nerves, and blood vessels C. muscle fibers, nerves, connective tissue, and blood vessels D. tendons, nerves, blood vessels, and bones

C.

Which of the following methods is the most effective in determining muscular strength if you do not want to worry about selecting the wrong weight? A. maxing out B. absolute method C. predicting 1 RM D. calisthenic method

C.

During exercise, an individual's heart rate tends to increase steadily until __________. A. the athletic activity is completed and the cool down begins B. the individual begins to use advanced breathing techniques C. a level of consistent intensity has been reached D. none of the above

C. A level of consistent intensity has been reached

What function do capillaries serve in the cardiovascular system? A. carry blood to the brain B. return blood to the lungs C. help control body temperature D. replace old blood cells

C. Help control body temperature

When spotting a dead lift, it is important to __________. A. move up and down as the lifter moves B. keep your hands on the bar at all times C. remember not to touch the lifter unless needed D. stay away from the lifter so they don't fall on you

C. Remember not to touch the lifter unless needed

Which of the following aerobic activities has the highest impact on the joints? A. cycling B. swimming C. running D. walking

C. Running

How is blood pressure in the body affected by exercise? A. systolic pressure increases, diastolic pressure decreases B. systolic pressure decreases, diastolic pressure remains constant C. systolic pressure increases, diastolic pressure remains constant D. systolic pressure remains constant, diastolic pressure increases

C. Systolic pressure increases, diastolic pressure remains constant

An individual visits the doctor because they notice that, over time, they have been losing muscle strength. Which explanation will the doctor MOST likely give?

C. The individual could have muscular dystrophy.

Increasing cardiorespiratory fitness levels is difficult for experienced athletes because __________. A. they are not motivated to increase their levels of cardiorespiratory fitness B. they cannot commit the training time to increase their cardiorespiratory fitness C. they have already achieved high levels of cardiorespiratory fitness D. none of the above

C. They have already achieved high levels of cardiorespiratory fitness

Which of the following is NOT true about experiencing pain during exercise? A. The motto "no pain, no gain" can be dangerous. B. You should stop exercising if you feel dizzy or are unable to breathe. C. You should jog around to stabilize any pain during exercise. D. You should not feel pain during cardiovascular exercise.

C. You should jog around to stabilize any pain during exercise.

Bones are composed mostly of __________.

C. calcium

Darell has a home gym that his older brother set up. Nobody has used the gym for a few years but Darell has decided to give weight lifting a try. He talks to his gym teacher, who shows him proper form for the exercises and does performance testing. Together they design a starter program that includes a warm-up, stretching, and some basic weight-lifting exercises, followed by a time of stretching. On the first day of his routine, Darell is injured. What is the most likely cause of his injury? A. Darell is experiencing what can happen when you overtrain. B. Darell is experiencing what can happen when you don't know how to do the exercises. C. Darell is experiencing what can happen when you don't properly plan a workout. D. Darell most likely did not check the gym equipment for safety issues before he used it.

D.

If we wanted to compare muscular endurance between a very large person and a very small person, what method would be the BEST method to use? A. absolute method B. maxing out C. callisthenic method D. fixed percentage of RM method

D.

Martina wants to increase her strength in her lower and upper body to help her in her new waitressing job. Right now, Martina lifts weights once a week and includes exercises that work out all muscle groups. Which change in her workout would be BEST to help her meet her goals? A. making sure that she targets the groups in the upper body and works these groups out every day B. concentrating on the muscle groups that will strengthen only her arms and legs for her job and doing this workout every day C. working out her arms on Monday, her legs on Wednesday, and her stomach on Friday. D. making sure there is variety, at least 48 hours of rest for specific muscle groups, and that each target group gets a workout three times a week

D.

What would be the most likely outcome if a young man were using anabolic steroids? A. He could go into insulin shock and die. B. He could have trouble with his blood sugar. C. He could develop fatigue or depression. D. He could develop breasts and high blood pressure.

D.

When doing curls, John is careful to extend through the full range of motion and quickly lock his elbows to make sure that he does not drop the weight. This is an example of __________. A. a good technique because he moves quickly B. a bad technique because he moves through the range of motion C. a good technique because he is paying attention to form D. a bad technique because he quickly locks a joint

D.

When spotting a bench press, the spotter stands with a straight back, hands under the arms of the lifter, and carefully watches the bar. This demonstrates __________. A. good technique because the form is appropriate B. poor technique because the back should be bent C. poor technique because the spotter should be moving up and down with the lifter as they lift the weight D. poor technique because the spotter should have their hands underneath the bar

D.

Which of the following is NOT a benefit of swimming? A. joints supported in water B. full-body exercise C. good exercise for cross-training D. burn less than 400 calories per hour

D.

Which statement BEST describes how muscles respond to weight training? A. Weight training stretches the muscles' limits and makes the muscles longer. B. Weight training pushes the muscles' abilities, making the muscles gain endurance. C. Weight training stimulates the muscles and causes the muscle fibers to sit closer together. D. Weight training overloads muscles, which causes the body to respond by making muscle fibers larger.

D.

2082-02-04-03-00_files/i0270000.jpg According to this multistage fitness test reference chart, what would the maximum oxygen intake be for a person who failed to complete the seventh shuttle run in the fifth level? A. 26.8 ml/kg/min B. 28.3 ml/kg/min C. 30.2 ml/kg/min D. 31.8 ml/kg/min

D. 31.8 ml/kg/min

Your maximum oxygen intake is a measurement of the ability __________. A. to transport oxygen to your muscles B. of the muscles to absorb oxygen C. of the muscles to create energy from oxygen D. all of the above are measured by maximum oxygen intake

D. All of the above are measured by maximum oxygen intake.

Your friend Amanda suffers from a condition that reduces her blood's ability to carry oxygen. Which of the following is the name of that condition? A. emphysema B. hemophilia C. leukemia D. anemia

D. Anemia

Jackie noticed an increase in appetite after she started weight training. Since she did not change her eating habits, her body fat began to drop. Why did this happen? A. Weight training slows the metabolism in order to allow muscles to grow and repair. This causes fat loss. B. Even though Jackie says she did not change her eating habits, she must have consumed fewer calories, causing her weight to drop. C. When Jackie is exercising she does not have time to eat. This, combined with the calories burned during exercise, must have been enough to cause her body fat to drop. D. As muscle mass increases, so does metabolism. A higher metabolism burns more fat.

D. As muscle mass increases, so does metabolism. A higher metabolism burns more fat.

Special needs issues include all of the following EXCEPT: A. mental health issues B. developmental issues C. medical issues D. athletic issues

D. Athletic issues

Which of the following is NOT true about running and walking? A. Both do not require special equipment. B. Both can be performed almost anywhere. C. The amount of exerted effort can be controlled in both. D. Both burn the same amount of calories.

D. Both burn the same amount of calories.

Dawn is trying to find out how much weight she can push across the room. She is really trying to find her __________. A. flexibility B. muscular endurance C. cardiovascular fitness D. muscular strength

D. Muscular strength

Weight training has the biggest effect on __________. A. cardiac muscles B. smooth muscles C. involuntary muscles D. skeletal muscles

D. Skeletal muscles

Why are slow-twitch muscles more beneficial than fast-twitch muscles for cardiorespiratory fitness? A. Slow-twitch muscles are longer and thicker than fast-twitch muscles. B. Slow-twitch muscles need less blood to contract than fast-twitch muscles. C. Slow-twitch muscles need more recovery time between exercise sessions than fast-twitch muscles. D. Slow-twitch muscles are able to use oxygen more efficiently than fast-twitch muscles.

D. Slow- twitch muscles are able to use oxygen more efficiently than fast-twitch muscles.

The skeletal system serves all of the following functions EXCEPT:

D. The skeletal system aids in the production of hormones that signal muscle and hair growth.

Which of the following physiological effects occurs as a result of increased exercise? A. the body's blood pressure decreases throughout the body B. the blood flow is directed towards the large organs C. the levels of oxygen in the body decreases D. the volume of blood pumped by the heart increases

D. The volume of blood pumped by the heart increases.

The human cardiovascular system is considered closed because __________. A. blood is continuously circulated in the body. B. blood provides nutrients to organs. C. blood collects oxygen from the lungs D. there are no holes for blood to enter or leave the system

D. There are no holes for blood to enter or leave the system.

A signal from the nervous system that is sent from the brain to the hand would follow a different pathway than a signal sent from the hand to the brain.

F

All cardiovascular diseases are caused by poor lifestyle choices. Please select the best answer from the choices provided. True False

False

As people age, they become unable to control their cardiorespiratory fitness levels. Please select the best answer from the choices provided. True False

False

During exercise, the oxygen concentration in the blood increases to twice that of resting levels. Please select the best answer from the choices provided. True False

False

Feeling pain while lifting is a signal from your body that you are building muscle. Please select the best answer from the choices provided. True False

False

Females are unable to maintain a high level of cardiorespiratory fitness. Please select the best answer from the choices provided. True False

False

If you go to a nutrition store and buy a supplement, you can count on the fact that it is pure and safe because supplements are regulated, controlled, and inspected by the FDA. Please select the best answer from the choices provided. T F

False

It is best to eat within an hour of exercising. Please select the best answer from the choices provided. True False

False

Only special needs children should see the doctor before beginning an exercise program. Please select the best answer from the choices provided. True False

False

Sugary sports drinks are the best for hydration. Please select the best answer from the choices provided. True False

False

The best way to prepare for a workout is to stretch key muscles first and follow the stretching with a jog to get the blood flowing to the muscles. Please select the best answer from the choices provided. True False

False

The right ventricle transports oxygenated blood to the lungs. Please select the best answer from the choices provided. True False

False

Walking and running both have low impact on joints. Please select the best answer from the choices provided. True False

False

White blood cells prevent the loss of blood by causing clotting. Please select the best answer from the choices provided. True False

False

Discuss four ways that you can keep your nervous system healthy.

Protect your nervous system from injury, keep your brain active, exercise, and maintain a healthy diet.

Bones provide both structure and protection for the body.

T

Briefly describe the importance of the skeletal, muscular, and nervous systems.

The skeletal system supports and gives structure to the body. The muscular system allows for all voluntary and involuntary movement. The nervous system controls all actions and functions in the body.

Air is warmed and moisten as it moves through both the mouth and nasal passages. Please select the best answer from the choices provided. True False

True

Arteries carry oxygen-rich blood to capillaries. Please select the best answer from the choices provided. True False

True

Both the heart and arteries contract to pump blood throughout the body. Please select the best answer from the choices provided. True False

True

Each lung is fed oxygen by a separate bronchus. Please select the best answer from the choices provided. True False

True

Female gains in body fat starting around puberty can result in a cycle of diminished physical fitness. Please select the best answer from the choices provided. True False

True

High levels of muscular fitness can also lead to reduced risk for chronic diseases. Please select the best answer from the choices provided. True False

True

In some sports, muscular strength can be more important than muscular endurance. Please select the best answer from the choices provided. T F

True

In the human body, the larynx is attached to the trachea. Please select the best answer from the choices provided. True False

True

It is important to allow a muscle group 48 hours to recover after targeted weight lifting. Please select the best answer from the choices provided. T F

True

It is possible to improve cardiovascular fitness without increasing respiratory fitness. Please select the best answer from the choices provided. True False

True

Once entering the nose, air moves through both the pharynx and larynx. Please select the best answer from the choices provided. True False

True

Overload is the act of exercising a muscle to fatigue. Please select the best answer from the choices provided. T F

True

Taking a group fitness class or cycling with others motivates many individuals to continue exercising. Please select the best answer from the choices provided. True False

True

The aorta pumps blood out of the heart to the rest of the body. Please select the best answer from the choices provided. True False

True

The cardiovascular system helps move hormones throughout the body during exercise. Please select the best answer from the choices provided. True False

True

The proper sequence of a weight-lifting workout includes a warm-up period, followed by stretching, weight lifting, and stretching again. Please select the best answer from the choices provided. T F

True

The proper way to increase progression in weight training is to gradually increase the amount and type of stimulus applied to the muscle. Please select the best answer from the choices provided. T F

True

When planning a workout for muscular endurance, you'll need fewer workouts to reach your goal if you do compound exercises. Please select the best answer from the choices provided. T F

True