SB Ch5
What is the American College of Sports Medicine's recommendation for the frequency of activities per week for a person seeking to improve general muscle fitness?
2 to 3 days
A recreational athlete should perform resistance (or muscle) training at moderate intensity _____.
2 to 3 times per week
Gaining 1 pound of muscle results in burning 35 to 50 more calories each day, which adds up to about ______ pounds of weight loss in a year.
4
An effective warm-up includes which of the following? (Select all that apply.)
5 minutes of light aerobic activity the use of light weights moving arms and legs through the full range of motion
How is intensity is calculated?
As a percentage of an individual's 1-RM (one-repetition maximum)
Muscle-fitness training creates microtears in the muscles that cause
DOMS.
True or false: It is easy to tell the difference between someone who trains with free weights and someone who uses machines.
False
Why do men generally develop larger muscles than women do in response to training?
Men have higher levels of testosterone.
What is the problem with taking extra creatine?
Supplementing creatine causes the body to reduce its own creatine synthesis.
Compared with weight machines, which of the following are true of free weights? (Select all that apply.)
They require more training to use safely. The require the user to have more balance to use. They are more widely available.
Which of the following are types of protein filaments that form part of each muscle fiber? (Select all that apply.)
actin myosin
According to the FITT principle for weight training, intensity refers to the
amount of weight or resistance required to elicit a training response.
The benefits of muscle fitness include which of the following? (Select all that apply.)
better emotional wellness improved body weight decreased risk of age-related disease
A well-designed muscle-fitness program, based on sound training principles and good technique, will likely result in which of the following? (Select all that apply.)
boost in progress increased motivation prevention of injuries
Before assessing muscle fitness, a person needs to
choose the muscle fitness component he or she will assess.
Which muscles provide the foundation for nearly all the body's movement and form the muscular connection between the upper and lower body?
core
Genetic influence on muscle
differs between the sexes and varies by strength, power, and endurance.
DOMS is most often caused by ______ contractions.
eccentric
Which component of muscle fitness is least affected by genetics?
endurance
Cardiovascular fitness and muscle-fitness training result particularly in increased feelings of
energy.
Some people believe that ingesting extra creatine
enhances a person's explosive strength and power.
Which of the following muscles can be found in the core? (Select all that apply.)
erectors abdominals obliques
Your muscles' overall ability to perform routine daily tasks without fatigue is known as muscle ______________ . It has four components: force, endurance, strength, and power.
fitness
The aerobic component of an effective warm-up
gets blood moving through the body.
The frequency at which a person trains depends primarily on that person's
goals.
It is important to assess muscle fitness because an assessment does which of the following? (Select all that apply.)
helps a person to measure his or her progress allows a person to gauge his or her current fitness level enables a person to design an effective training program
Strength training can help reduce the risk of injury by
improving mobility and balance.
Strength training improves an individual's body composition by doing which of the following? (Select all that apply.)
increasing muscle mass decreasing fat mass
Smooth and cardiac muscles are controlled by body chemicals and the autonomic nervous system and are called ______ muscles.
involuntary
Which of the following activities would use primarily slow-twitch muscle fibers?
long-distance running
If a person loses a pound of fat but adds a pound of muscle, that person will
lose inches.
Proper planning before selecting a muscle-fitness regimen increases the probability that a person will do which of the following? (Select all that apply.)
maintain the benefits of the program complete the program
Adding muscle increases resting ______, which causes a person to burn more calories each day.
metabolism
Individuals engaged in regular exercise tend to display which of the following? (Select all that apply.)
more energy less anxiety favorable thoughts
A squat is an example of a ______ exercise.
multiple-joint
The protein filaments actin and myosin make up which component of muscle fiber?
myofibrils
Which of the following are types of protein filaments that form part of each muscle fiber? (Select all that apply.)
myosin actin
Which of the following diseases can be prevented and managed more effectively by increasing muscle fitness? (Select all that apply.)
osteoporosis diabetes heart disease
Before choosing a muscle-fitness program, a person needs to consider his or her _____. (Select all that apply.)
preferences individual goals schedule
Static, or isometric, training
produces very small range of motion.
Biceps curls are an example of a ______ exercise.
single-joint
The muscles that move your bones and produce precise movements are called ______ muscles.
skeletal
Which type of muscle is voluntary muscle?
skeletal
Endurance activities such as running longer distances use mostly ______ muscle fibers.
slow-twitch
Muscle training can improve overall performance by boosting intensity and
sport-specific skill.
One of the reasons women's muscles do not grow as large as men's muscles is because women produce less ______ than men.
testosterone
True or false: Benefits of muscle fitness include better psychological and emotional wellness.
true
Static, or isometric, training is characterized by applying force
without a change in the length of muscle.
The best workout is one that
you can do regularly and lets you work toward your goals.
