byu
A muscle gets sore the day after lifting heavy weights because of too much lactic acid in and around the muscle not enough oxygen in the muscle microscopic muscle tears all of the above
microscopic muscle tears
. Taking a hot shower or sitting in a hot whirlpool immediately after a hard workout might cause you to pass out is a good way to cool down stimulates muscles to build more protein filaments none of the above
might cause you to pass out
Which of the following exercise routines requires the longest warm-up and the highest exercise intensity? LSD training anaerobic interval training (speedwork) cardio circuit training cardio interval training
anaerobic interval training (speedwork)
While you are resting, your _____ burn the most energy. bones liver and brain skeletal muscles intestines
liver and brain
Which sport or activity requires the most flexibility? basketball running volleyball martial arts
martial arts
Based on the President's Challenge Norms provided in this lesson, is a partial curl-ups score of 45 above the 50th percentile for a seventeen-year-old girl? Yes No
Yes
As part of this lesson, you should perform the timed curl-ups or partial curl-ups test. Which of the following statements is false as it relates to completing the timed curl-ups test as instructed? You should place your hands behind your head You should have a partner hold your feet You should do as many curl-ups as possible in one minute You should not bounce your shoulders off the floor
You should place your hands behind your head
According to this lesson, which of the following tests may be used to measure upper body strength and endurance? pull-ups right angle push-ups flexed-arm hang all of the above
all of the above
Diane should _____ in order to boost her motivation to exercise and eat right. keep a daily planner team up with a coach increase her knowledge all of the above
all of the above
Regular strength training can improve your health by making your bones stronger decreasing the time it takes for food to move through your intestines improving your ability to handle blood sugar all of the above
all of the above
Taking steroids often leads to cancer heart disease infertility all of the above
all of the above
Which of the following can satisfy the overload principle and improve muscle strength? free weights machine systems calisthenics rubber resistance products all of the above
all of the above
Which of the following statements is true? Some people need to stretch more than others. You really can't judge the value of stretching exercise until you give it a try. Many college students stretch regularly because a coach "forced" them to do it in high school. all of the above
all of the above
In which of the following activities is it not important to have good-to-excellent muscular strength? throwing sprinting jumping all of the these activities require a good to excellent level of muscular strength
all of the these activities require a good to excellent level of muscular strength
Suzie thinks she might be overtraining. Which of the following is a sign of overtraining? being overly excited about exercise an elevated resting heart rate an increased appetite gaining extra body fat
an elevated resting heart rate
Creatine supplements are just as dangerous as steroids may or may not help you get bigger and stronger than normal have no known side-effects none of the above
may or may not help you get bigger and stronger than normal
Fitness experts say the overload needs to be at least _____ percent of the person's maximum strength to improve muscle strength. 20 80 60 40
60
Fitness experts say the overload needs to be at least _____ percent of the person's maximum strength to improve muscle strength; this corresponds to a training load (exercise weight) that causes a muscle to get tired after about _____ repetition(s). 40; eighteen 80; six 60; twelve 100; one
60; twelve
The average person can achieve about _____ percent of the possible strength gains by doing just one set of ten to twelve different weight training exercises, two times a week. 40 80 20 60
80
The average person can achieve about _____ percent of the possible strength gains by doing just one set of ten to twelve different weight training exercises, two times a week. 80 40 20 60
80
Which of the following statements is false? If you are already flexible, you should still stretch to maintain your current level of fitness. It is not mandatory to warm up before you stretch. Stretching is not a good way to warm up your muscles. Bouncing during a stretch is never okay.
Bouncing during a stretch is never okay
Which of the following statements is true? If you are already flexible there is no reason to stretch. Bouncing during a stretch is okay as long as you move slowly and don't go beyond the point of tightness. It is mandatory to warm up before you stretch. Stretching is a good way to warm up your muscles.
Bouncing during a stretch is okay as long as you move slowly and don't go beyond the point of tightness.
Which of the following statements is false? Cardio exercise causes high muscle fatigue. Cardio exercise involves a medium to high intensity. Cardio exercise involves the large muscles of the body. Cardio exercise can be continued for a long time.
Cardio exercise causes high muscle fatigue
Which of the following is an acceptable way to improve muscle strength? Wear ankle weights while playing basketball. Lift light dumbbells during a step aerobics class. Do a single-set routine twice a week. all of the above
Do a single-set routine twice a week
Which of the following statements is false? Flexibility is difficult to improve. Bodybuilders are usually very flexible. Basketball and volleyball players don't usually need to stretch very much before a game. all of the above
Flexibility is difficult to improve
Kristi wants to set some performance goals. Which of the following is an example of a performance goal? I will run three miles every other day for the next five weeks. will eat ten servings of whole grains over the next seven days. I will lift weights three days a week over the next two months. I will increase the amount of weight I can do on the leg press machine by twenty pounds over the next three months
I will increase the amount of weight I can do on the leg press machine by twenty pounds over the next three months
Which of the following instructions is false as it relates to completing the partial curl-ups test as instructed? Lie down on your back, flex your knees, place your feet about twelve inches from your buttocks, and have a partner hold your feet. Slowly curl up, sliding your fingers up your thighs until your fingertips touch your knees, then slide back down until your head touches the floor. Complete one curl-up every three seconds. Extend your arms forward with the fingers resting on your legs.
Lie down on your back, flex your knees, place your feet about twelve inches from your buttocks, and have a partner hold your feet
Which of the following statements is true? Next-day muscle soreness is caused by lactic acid in and around the muscle. Sore muscles can't exert as much force. Lifting heavy weights does not cause microscopic muscle tears and next-day muscle soreness. Lifting heavy weights helps muscles heal from next-day muscle soreness.
Sore muscles can't exert as much force
Which of the following statements is false? You really can't judge the value of stretching exercise until you give it a try. Many college students stretch regularly because a coach "forced" them to do it in high school. Some people need to stretch more than others. The ACSM says stretching is an optional fitness activity.
The ACSM says stretching is an optional fitness activity
Which of the following statements is false? Muscles often stiffen up after you sit for a long time. Stretching is a low-intensity activity. When stretching, move to a point of tightness. When stretching, follow the "no pain, no gain" principle
When stretching, follow the "no pain, no gain" principle
Which of the following statements is true? Taking creatine supplements is recommended by all fitness experts. The best way to build bigger and stronger muscles is to lift weights and eat a healthful diet. Steroids and creatine supplements are equally dangerous. Creatine supplements bypass your normal genetic controls to help your muscles grow bigger and stronger
The best way to build bigger and stronger muscles is to lift weights and eat a healthful diet
To lift weights in the right way, you should be sure to breathe during the exercise work the smaller muscles first, then the larger ones try to get as sore as possible (to break the muscle down) none of the above
be sure to breathe during the exercise
Which sport or activity requires the least flexibility? bowling gymnastics martial arts dancing
bowling
During a workout, Kristi runs on the harder side until she becomes breathless and then jogs on the easier side until she catches her breath. This is an example of _____ training. cardio interval training intermediate slow cardio cross training cardio circuit training
cardio interval training
Which of the following exercise routines is appropriate for a beginning exerciser? LSD training speedwork cardio interval training none of the above
cardio interval training
The _____ training approach takes only twelve minutes to do twelve weight training exercises. slow circuit pyramid continuous-set
circuit
Bodybuilders who want to get bigger usually _____ as compared with power athletes who want to get stronger. lift heavy weights during each set (and reach fatigue after four to seven reps) complete as many sets as possible (five or more) for each muscle or muscle group, reaching fatigue after eight to twelve reps complete each workout as fast as possible none of the above; both follow the same weight training program
complete as many sets as possible (five or more) for each muscle or muscle group, reaching fatigue after eight to twelve reps
Positive adaptations in _____ tissue are what improve flexibility the most. bone connective muscle fat
connective
The _____ training approach involves performing a normal set to fatigue, quickly lowering the weight, doing a few more repetitions, and then repeating this process until the muscle is completing exhausted. circuit slow pyramid continuous-set
continuous-set
The _____ training approach uses the "lift, get tired, quickly lower the weight, continue lifting" cycle until the muscle is completely exhausted. pyramid continuous-set slow partner-assist
continuous-set
If you want to improve your cardiovascular endurance the most, you should _____ when you perform both types of exercise during the same workout session. do cardio exercise first and then lift weights lift weights and then do cardio exercise none of the above; it doesn't matter which order you do the exercises
do cardio exercise first and then lift weights
_____ turns on Bobby's genetic code so he can make more protein filaments and increase the size and strength of his muscles. lifting weights eating as much protein as possible drinking as much protein as possible b and c
lifting weights
If cardiovascular endurance and muscle strength are equally important to you, it is usually best to _____ and then _____ (when you do these exercises during the same workout session). do cardio exercise first; lift weights lift weights; do cardio exercise none of the above; it doesn't matter in which order you do the exercises
do cardio exercise first; lift weights
The best way for Adrian to improve his cardiovascular endurance is to stretch all of his major muscle groups every day do cardio exercise five times a week lift weight three times a week
do cardio exercise five times a week
To save time when lifting weights, you should do a split-body routine instead of a whole-body routine do circuit training instead of continuous-set training use free weights instead of machine weights all of the above
do circuit training instead of continuous-set training
Julie learned that the main purpose of the warm-up is to raise the temperature of her muscles. To do this she should stretch sit in a warm sauna do simple calisthenics (push-ups and sit-ups) do light cardio exercise
do light cardio exercise
As your muscles get stronger, the percentage of your maximum strength it takes to do everyday activities goes down stays the same up
down
As a guide, Kristi should drink about _____ ounces of water every fifteen minutes of cardio exercise. forty-eight sixteen eight thirty-two
eight
In order to improve her health and fitness, a good training load (exercise weight) should cause Julie to get tired after about _____ repetitions. four to seven eight to twelve fifteen or more one to two
eight to twelve
If Mike can successfully handle success and failure, he has what is called _____ wellness. emotional spiritual mental social
emotional
The average person should never eat any food or drink right before a weight training workout. false true
false
After cardio exercise most people should take about _____ to cool down. thirty minutes five minutes thirty seconds fifteen minutes
five minutes
Many power athletes lift heavier weights so their muscles get tired after about _____ repetitions. one to three four to seven eight to twelve fifteen or more
four to seven
If Mike stops exercising, his heart muscle will weaken and his resting heart rate will most likely _____ over the next few weeks. go up stay the same go down
go up
Because of regular cardio exercise, Suzie tends to _____ than she would if she didn't exercise. store less blood in her blood vessels have more capillaries (very small blood vessels) store less glycogen and fat in her muscles
have more capillaries (very small blood vessels)
Which of the following is not a component of physical fitness? flexibility muscle strength body composition heart rate
heart rate
Bobby wants to exercise at a medium to high intensity during his cardio exercise. To be at the right exercise intensity, his breathing rate should increase, but not too much (so he can easily talk with a friend if he wants to) not increase during the exercise be very fast (so he can't easily talk with a friend)
increase, but not too much (so he can easily talk with a friend if he wants to)
The most important thing to focus on during the first month of a weight training program is to lift as much weight as possible learn how to do each lift or exercise correctly and safely increase the size of your muscles lose extra fat
learn how to do each lift or exercise correctly and safely
The most important thing to focus on during the first month of a weight training program is to lose extra fat increase the size of your muscles learn how to do each lift or exercise correctly and safely lift as much weight as you can
learn how to do each lift or exercise correctly and safely
To measure muscle endurance, it is best to perform a one-repetition maximum (1-RM) run 1.5 miles as fast as you can lift a given weight as many times as you can all of the above
lift a given weight as many times as you can
The most accurate way to measure muscle strength is to lift as much weight as you can, one time, using good form run 100 yards as fast as you can lift a heavy weight as many times as you can all of the above
lift as much weight as you can, one time, using good form
_____ turns on Bobby's genetic code so he can make more contractile proteins and increase the size of his muscles. eating as much protein as possible lifting weights drinking as much water as possible all of the above
lifting weights
Doing a six-second muscle contraction right before a fifteen- to thirty-second stretch usually causes that same muscle to be more relaxed none of the above; contracting a muscle usually doesn't cause that same muscle to be more or less relaxed afterwards more tense
more relaxed
Doing a six-second muscle contraction right before a fifteen- to thirty-second stretch usually causes that same muscle to be more tense more relaxed none of the above; contracting a muscle usually doesn't cause that same muscle to be more or less relaxed afterwards
more relaxed
If Kristi's hamstrings are really tight, she might experience a _____ if she runs 100 yards as fast as she can. bone fracture slight bradycardia muscle pull or strain muscle bruise
muscle pull or strain
If Kristi's lower back muscles are really tight, she might experience a _____ during the tennis serve muscle bruise bone fracture slight bradycardia muscle pull or strain
muscle pull or strain
If Bobby eats a large meal he should wait about _____ minutes before doing strenuous cardio exercise. ten thirty forty-five ninety
ninety
A muscle usually gets bigger right after a workout because it makes more mitochondria while you lift makes more protein filaments while you lift makes more myofibrils while you lift none of the above
none of the above
Which of the following statements is false? Connective tissue is stretchable, but when you release the stretch it returns back to its original length. If you stretch connective tissue over and over, it will eventually "stretch out" and stay at a longer length. If you warm up connective tissue, it stretches more easily. none of the above
none of the above
Of the two curl-up tests, which is a better indicator of abdominal strength and endurance? partial curl-up timed curl-ups Both tests are equally effective.
partial curl-up
An acceptable way for Bobby to estimate his cardiovascular endurance is to run as fast as he can for one mile measure how much air his lungs can breathe in and out each minute see how much weight he can lift ten times measure his resting heart rate
run as fast as he can for one mile
The ____ training approach encourages you to use a good lifting technique. circuit continuous-set pyramid slow
slow
Which of the following stretching methods involves slowly moving your body back and forth for about fifteen to thirty seconds? contract-relax method slow-static method slow-dynamic method all of the above
slow-dynamic method
Which of the following stretching methods involves just holding your body slightly beyond its normal range of movement for about fifteen to thirty seconds? contract-relax method slow-static method slow-dynamic method all of the above
slow-static method
After Adrian runs cross-country for several months his cardiovascular endurance improves a lot, but his muscle strength improves very little. This illustrates the principle of specificity balance overload progression
specificity
To become the best football player he can, Bobby should spend all of his exercise time playing football spend an equal amount of exercise time improving each component of physical fitness spend most of his exercise time improving the components of physical fitness that affect his performance the most
spend most of his exercise time improving the components of physical fitness that affect his performance the most
The _____ routine allows you to spend more time on each muscle or muscle group, lift more total weight during the week, and usually see greater improvements in your muscle strength. split-body whole-body
split-body
Intermediate slow training involves steady cardio exercise for sixty minutes or more start and stop cardio exercise for twenty to thirty minutes steady cardio exercise for twenty to sixty minutes start and stop anaerobic exercise for twenty to thirty minutes
steady cardio exercise for twenty to sixty minutes
The ability to exert force is defined as strength agility coordination cardiovascular endurance
strength
Kristi should not _____ right after a hard strength training workout. do some easy lifts take a hot shower or sit in a hot whirlpool stretch for ten minutes walk or jog for a few minutes
take a hot shower or sit in a hot whirlpool
A muscle usually gets bigger right after a workout because it stays contracted for awhile (is less relaxed) makes more protein filaments temporarily stores more water between the muscle cells none of the above; the muscle size doesn't increase
temporarily stores more water between the muscle cells
A swayback is often caused by tight abdominal muscles and tight low back muscles tight abdominal muscles and weak low back muscles tight low back muscles and weak abdominal muscles weak abdominal muscles and weak low back muscles
tight low back muscles and weak abdominal muscles
The ACSM recommends _____ minutes of cardio exercise during a workout for the average person. forty to eighty twenty to thirty twenty to sixty ten to twenty
twenty to sixty
During each stretching session, the ACSM says to do each exercise for about fifteen to thirty seconds and repeat it _____ times. two to four five to six seven to eight none of the above
two to four
During each stretching session, the ACSM says to do each exercise for about fifteen to thirty seconds and repeat it seven to eight times five to six times two to four times one time
two to four times
Mike learned that the main purpose of the cool-down is to keep his blood flowing to his heart and brain. To do this he should lay down and elevate his feet above his heart sit down and rest walk or jog slowly bend over at the waist
walk or jog slowly
As a percentage of weight, muscle is mostly salts carbs protein water
water
The most important ingredient in a sports drink is vitamins carbohydrate water electrolytes (sodium, potassium)
water
Stretching right before a heavy lift usually makes a person slightly stronger weaker none of the above; stretching right before a heavy lift usually has no effect
weaker
To lift weights in the right way, you should hold your breath when you lift heavy weights work your larger muscles first, then the smaller ones feel lots of pain none of the above
work your larger muscles first, then the smaller ones
