Exam 3
A measure of muscular endurance is
# of curl ups in 1 minute
When designing a resistance training program that will target muscular endurance should hit ___ to ___ reps per set.
15-20
How many days per week does ACSM recommend for flexibility exercises?
2-3
When targeting improvements in muscular strength and power, ACSM recommends how many sets?
2-4
When assessing ones muscular strength with a 1-RM test, resistance should be progressively increased by at least ___ kg until client cannot perform.
2.5 kg
When testing a clients 1-RM, the rest period between trials should fall between __ and __ minutes.
3-5
For the curl-up assessment, clients are to complete as many curl-ups as possible, and can stop once they reach ___.
75
The ACSM recommends how many repetitions (reps) of each exercise for muscular strength and endurance.
8-12
Which of the following is a purpose of health-related fitness testing?
Educating participants about their present health-related fitness status relative to health-related standards and age- and sex-matched norms
Muscular strength refers to the ability of the muscle to
Exert force
At least a 36 hours rest period is suggested between training the same muscle groups.
False
For the average adult whose goal is to achieve healthful fitness benefits, muscle groups should be trained with 2-4 sets of 8-15 reps to improve muscular fitness.
False
For the push-up test, subjects are to start in the "up" position
False
Improvements in ones muscular strength and endurance will lead to a decrease in their glucose tolerance.
False
Limited flexibility of which of the following muscle groups increases the risk of low back pain?
Hamstrings
What principle of training states exercise below a minimum intensity, or threshold, will not challenge the body sufficiently to result in changes in physiologic parameters?
Overload
Which of the following types of muscle stretching can cause residual muscle soreness, is time consuming, and typically requires a partner?
PNF
A method of strength and power training that involves an eccentric loading of muscles and tendons followed immediately by an explosive concentric contraction is called _______
Plyometrics
A fundamental goal of primary and secondary intervention programs is
Promotion of health
Which components of instruction on the resistance training technique listed below should instructors always share with their clients.
Proper breathing, using full ROM, and proper body positioning
Which of the following is the proper sequence for a testing session?
Resting heart rate, blood pressure, height, weight, and body composition should be obtained first followed by tests of cardiorespiratory endurance, muscular fitness, and flexibility.
An evidence-based benefit of stretching is
The ROM around a joint is improved acutely and chronically
A minimal recommendation for pretest instructions is the completion of
The physical activity readiness questionnaire
Which of the following is not a valid guideline for prescription of muscular fitness training?
There should be 24 hrs separating exercise training sessions for the same muscle group
Flexibility is the ability to more a joint
Through its complete ROM
When progressing an exercise prescription, any of the components of the FITT principle may be manipulated. What is recommended as the component to be manipulated in the initial phase (first 4-6 wk) of an exercise program for an average adult?
Time
________ is the total amount of work performed within a specified time period.
Training volume
Circuit training is a great system for those individuals with limited time and who want to alter body composition.
True
Exercise volume is the product of frequency, intensity, and time of exercise.
True
For the average adult whose goal is to achieve healthful fitness benefits, muscle groups should be trained with 2-4 sets of 8-12 reps to improve muscular fitness.
True
Hypertrophy is characterized by the increase in the cross-sectional area of individual muscle fibers.
True
Multijoint resistance training targets both agonist and antagonist muscle groups.
True
Muscular fitness may have an effect on management, attenuation, and even prevention of chronic disease.
True
Muscular power is the muscle's ability to exert force per unit of time.
True
No specific duration of training time has been identified for resistance training effectiveness.
True
The SAID principle is defined as "The body will specifically adapt to the type of demands placed upon it."
True
Absolute contraindications to muscular fitness testing include
Unstable CHD, uncontrolled hypertension, and average pulmonary arterial pressure of >55 mm Hg
Which of these two have been added to the FITT principle of Ex Rx?
Volume and progression
After the age of 30, skeletal muscle strength begins to decline primarily because of which of the following?
a loss of muscle mass caused by loss of muscle fibers.
Which of the following is NOT true of the health-related components of physical fitness?
can predict high levels of athletic performance
Muscular fitness refers to the
combo of muscular strength, endurance, and power
Standardized conditions for muscular fitness testing include:
strict posture, consistent Rep speed, full ROM, and equipment famiarization
According to ACSM, all of the following are resistance training guideline for healthy adults except:
the resistance training program should feature exercises that are multi-joint, or compound exercise that involve more than one muscle group at a time.
In prevention of osteoporosis, it is important to regularly perform what kind of exercise?
weight bearing