HHP 124 A concept 10
Static strength
A muscle's ability to exert a force without changing length.
Dynamic strength
A muscle's ability to exert force that results in movement
A.
A muscle's ability to exert force that results in movement is known as A. dynamic strength B. eccentric strength C. dynamic muscular endurance D. concentric endurance
C.
As it relates to muscle fitness, most activities rely on A. absolute muscle fitness B. cardiorespiratory endurance C. both strength and muscular endurance D. explosive strength
C.
As people age, decrease in muscular _ is less dramatic than for the other components of muscle fitness. A. power B. speed C. endurance D. strength
B., C.
Circuit resistance training A. is not easily accessible for most B. builds both muscular strength and muscular endurance C. integrates resistance and aerobic exercise D. is most effective for developing muscular strength
C.
Compared with men, women typically A. have greater amounts of the anabolic hormone testosterone B. have significantly lower relative strength in terms of lean body mass C. have less muscle mass D. have half the absolute strength
D.
Core training A. does not include any specialized muscles B. is mostly achieved through plyometric exercise C. is a risk factor for back pain D. can be done using a variety of methods
C.
Exercises that are performed on machines to keep the velocity of movement through the full range of motion are called A. plyometric B. pyrokinetic C. isokinetic D. isometric
C.
For isotonic and isometric exercises, 1 repetition maximum (1RM) is a measure of muscular A. strength B. type C. endurance D. weakness
D.
For those interested in performance benefits A. no more than 2-3 days of week of muscle fitness training is appropriate B. one day of full-body muscle fitness training is appropriate C. less frequent muscle training is appropriate D. 4-6 days a week of muscle fitness training may be appropriate
A., B., E.
Good muscle fitness is associated with which of the following health benefits? A. reduced osteoarthritis risk B. reduced risk of heart attack C. reduced bone mass D. reduced insulin sensitivity E. improved blood glucose
D.
In isometric exercises, A. resistance is used through the full range of motion. B. muscle contractions are performed on machines that keep velocity constant through the full range of motion. C. there are a series of stretch-shortening cycles. D. motionless force is exerted against an immovable object
slow
In order to build muscular endurance, people do progressive resistance exercises designed to build _ twitch fibers
B., D.
In order to perform exercise for a long period of time, which of the following are necessary? A. absolute power B. muscular endurance C. power D. cardiorespiratory endurance
B.
In terms of the physical activity pyramid, improvements in muscular strength, endurance, and power are achieved through A. moderate and vigorous physical activity B. the specific exercises from step 4 C. the maintenance of energy balance D. any combination of the pyramid's activities
Hypertrophy
Increase in the size of the muscles as a result of strength training; increase in bulk.
B., C.
Isotonic exercise is used to develop which of the following? A. static muscle endurance B. dynamic muscular endurance C. dynamic strength D. static strength
Eccentric contractions
Isotonic muscle contractions in which the muscle gets longer as it contracts- that is, when a weight is gradually lowered and the contracting muscle gets longer as it gives up tension.
Concentric contractions
Isotonic muscle contractions in which the muscle gets shorter as contracts, such as when a joint is bent and two body parts move closer together.
Isokinetic
Isotonic-concentric exercises done with a machine that regulates movement velocity and resistance.
1 repetition maximum (1RM)
Maximum amount of resistance you can move a given number of times.
B.
Muscle fitness is directly influenced by the extent to which muscle fibers have A. atrophied as a result of training B. adapted as a result of training C. intertwined over time D. adhered to the bone
Agonist muscles
Muscle group that contracts to cause movement during an isotonic exercise.
C.
One benefit of free weights over resistance training machines is that A. they do not require spotters B. balance and coordination are not needed C. movements can be truer to real life D. they are safer
A.
One benefit of isokinetic exercise is that it A. offers equal resistance at all joint angles B. is helpful in rehabilitating immobilized joints C. builds power that is useful in sports D. can be done anywhere
B.
Plyometics are most useful in developing A. static muscular endurance B. explosive strength C. static strength D. dynamic strength
A.
Plyometric exercises begin with an active pre-stretch phase follow by a A. fast, powerful contraction B. series of weight-lifting exercises C. slow, short extension D. brief rest and a long run
B.
Smooth muscle fibers are found in each of the following places except the A. intestines B. heart C. esophagus D. stomach
C.
The FIT formula for each type of isotonic PRE most depends on the A. muscle's power B. age of the participant C. specific program goal D. time one has to spend
D.
The appropriate amount of resistance in your PRE program is based on a percentage of the A. maximum amount of weight you can lift two times. B. maximum amount of weight you can lift three times in one minute C. average amount of weight you have lifted over the previous week. D. maximum amount of weight you can lift at one time.
A.
The muscle that contracts to produce movement is called a(n)_ muscle. A. agonist B. mechanical C. antagonist D. intermediate
A., B.
The time component of the FIT formula is determined by which of the following? A. the number of repetitions of an exercise B. the number of groups of repetitions of an exercise C. the general time of day the exercise is performed D. how quickly the exercises are repeated
B., C., D.
Which of the following affect muscle fitness performance? A. height B. gender C. age D. genetics
B., C., D.
Which of the following are characteristic of typical circuit resistance training? A. completion of at least 15 separate exercises per circuit B. multiple repetitions of the exercise circuit C. exercises with low to moderate resistance D. progression between multiple exercise stations
A.,B.,C.
Which of the following are components of muscle fitness? A. strength B. muscular endurance C. power D. aerobic endurance
A., C., D.
Which of the following are examples of plyometric exercises? A. medicine ball throws B. lifting free weights C. jumping rope D. repetitive hopping
A., C., D.
Which of the following are examples of simple resistance devices that are used in functional fitness training? A. weighted bars B. exercise machines C. sandbags D. medicine balls
C., D., E.
Which of the following are exercises that would be helpful in developing power? A. dead lifts B. plank exercises C. depth jumps D. medicine ball throw E. hopping
B., C.
Which of the following are true of the exercise known as the plank? A. it should only be done by those with an expert level of fitness B. it primarily strengthens the back, abdominals, and shoulders C. it activates a number of stabilizing core muscles D. it is a common plyometric exercise
B.
Which of the following refers to progressive loss of muscle mass with age and lack of resistance? A. symbiosis B. sarcopenia C. scoliosis D. sacroiliac
absolute muscle fitness
a maximum performance for strength, muscular endurance, or power
Dynamic muscular endurance
a muscle's ability to contract and relax repeatedly.
sarcopenia
an age-related decline in muscle mass that is exacerbated with declines in physical activity.
Definition
detailed external appearance of a muscle
Progressive resistance exercise (PRE)
physical activity done with the intent of improving muscle fitness.
B.
to provide appropriate time for recovery, the ACSM recommends _ hours of rest between muscle-fitness exercises. A. 72 B. 48 C. 24 D. 12
B.
which fiber is most adaptable, depending on the type of training performed? A. type III B. type IIa C. type Ib D. type II
B.
A competition in which participants are judged on the size and definition of their muscles is known as A. weight lifting B. bodybuilding C. PRE D. powerlifting
A.
A defining feature of isotonic exercises is that A. muscle shortening and lengthening causes movement B. velocity is kept constant throughout the range of motion C. force is extended by an immovable object D. static strength is built
A.
A muscle's ability to contract and relax repeatedly, which is usually measured by the number of repetitions of a body movement you can perform in a given period, is known as dynamic A. muscular endurance B. aerobic endurance C. muscular power D. isokinetics
Static muscular endurance
A muscle's ability to remain contracted for a long period.
Core training
A specialized training regimen designed to improve the strength and functionally of core muscles.
Plyometric
A training technique used to develop explosive power.
C.
Although rest intervals vary depending on the training program, they are generally A. about 1 minute between each repetition and between each set. B. 2 to 3 minutes between each repetition. C. 2 to 3 minutes between each set. D. about 5 minutes between each set.
A., B., D.
In powerlifting competitions, participants compete in which of the following lifts? A. the squat B. the dead lift C. the clean and jerk D. the bench press
A., C.
Measures of relative muscle fitness, as opposed to measures of absolute muscle fitness, are considered good indicators of performance because they take into account differences in which of the following? A. muscle mass B. age C. body size D. height
A.
Muscle power is considered a health-related component of fitness in part because of its connection to A. bone health and other health factors B. the skill that weightlifting requires C. the maximal heart rate D. cardiorespiratory endurance
Anabolic steroids
Synthetic hormones similar to the male sex hormones testosterone
B.
The additional gain resulting from 3 days of muscle fitness training per week _ the gain from just 2 days of training per week. A. is more difficult to maintain than B. is relatively small compared with C. benefits more muscle groups than D. is almost as much as
B.
The goal of PRE that aims for muscular endurance is to pick a weight that can be lifted A. 1-3 times B. 15-25 times C. once D. a maximum of 8-12 times
A.
The principal method of improving muscle fitness is known as A. progressive resistance exercise B. passive exercise resistance C. an individualized exercise regimen D. heart-rate target zone exercise
True
True or False: Because strength gains are evident only at the angle that the joint is used in the exercise, isometric exercise is not emphasized in PRE programs.
True
True or False: inadequate development of core muscles is a risk of factor for back pain.
True
True or False: muscle fitness performance is influenced by one's genetics, age, and gender.
Isotonic
Type of muscle contraction in which the muscle changes length, either shortening (concentrically) or lengthening (eccentrically).
Isometric
Type of muscle contraction in which the muscle remains the same length.
A., B., C.
What are the three types of muscle tissue? A. skeletal B. cardiac C. smooth D.regular
A., D., E.
What type of equipment is commonly used in functional balance training? A. balance boards B. stationary rowers C. inline skates D. BOSU platforms E. exercise balls
D., E.
When done properly, isometric exercises can build A. power B. dynamic muscular endurance C. dynamic strength D. static muscular endurance E. static strength
B., C., E.
Which of the following are advantages of isotonic exercise? A. they build power that is especially useful in sports. B. they challenge muscles through the full range of motion. C. they can effectively mimic movements used in sports. D. they offer equal resistance at all joint angles. E. they enhance dynamic coordination.
A.
Which of the following are used to facilitate movement in the body? A. agonist and antagonist muscles B. slow-twitch muscles in opposition to fast-twitch muscles C. agonist muscles and antagonist joints D. agonist and antagonist joints
D.
Which of the following can most improve posture and reduce the risk of back problems? A. increased upper body strength B. increased muscle flexibility in the spine C. muscle fitness of the quads D. core muscle fitness
A.
Which of the following describes 1RM? A. the maximum amount of resistance the person can move one time B. the performance benefits achieved from increased workout intensity C. the maximum frequency of workouts in one week D. the amount of repetitions that should be done in a strength routine
A., C., D.
Which of the following statements about functional training are true? A. it is adapted for sports training B. it builds cardiorespiratory endurance C. it is useful in rehabilitation D. it can promote mobility in the elderly
D., C., A.
Which of the following statements about functional training are true? A. it is adopted for sports training B. it builds cardiorespiratory endurance C. it can promote mobility in the ederly D. it is useful in rehabilitation
A., B., D.
Which of the following statements about muscle fitness exercise are true? A. progressive resistance exercise is beneficial in treating people with cancer. B. muscle fitness in the core benefits posture and back health. C. resistance training should build agonist muscles, not antagonist muscles. D. muscle fitness exercise is the basis for effective physical therapy for rehabilitation from injuries.
B.,C.
Which of the following statements are true about endurance training in comparison with strength and power training? A. endurance athletes do not benefit from strength and power training B. too much endurance training can cause a loss of strength and power C. strength and power athletes need some endurance training D. endurance training enhances strength development
C.
Which of the following types of muscle tissue can be controlled voluntarily? A. regular muscle tissue B. cardiac muscle tissue C. skeletal muscle tissue D. smooth muscle tissue
Antagonist muscles
muscle group on the opposite side of the limb from the muscle group being contracted.
relative muscle fitness
muscular performance adjusted for body size
A.
the capacity of skeletal muscles, or groups of muscles, to continue contracting over a long period of time is referred to as muscular A. endurance B. power C. fitness D. strength
