Wellness
The acute changes in flexibility that occur following a stretch are due to
- stretch tolerance. - muscle viscoelasticity.
In the double progressive system of muscle fitness training, which of the following are periodically adjusted?
- the number of repetitions - the resistance
The recommendation for static stretching is to perform it
- when the body is warm. - after exercise. - as a separate routine.
In order to determine the optimal intensity for aerobic exercise,
a person's level of fitness must be known
Plyometric exercises begin with an active pre-stretch phase follow by a
fest, powerful contraction
In the early stages of a new training program, the main muscle adaptations are a result of
motor learning
One benefit of free weights over resistance training machines is that
movements can be truer to real life
Which of the following are components of muscle fitness?
power, strength, muscle endurance
The heart rate reserve method (HRR) is the preferred way to measure the
target heart rate zone
In powerlifting competitions, participants compete in which of the following lifts?
the dead lift, the bench press, the squat
Which of the following describes 1RM?
the maximum amount of resistance the person can move one time
Tai chi has been shown to do which of following?
- reduce symptoms of arthritis - improve muscle fitness - reduce risk of falls among the elderly
In terms of the physical activity pyramid, improvements in muscular strength, endurance, and power are achieved through
the specific exercises from step 4
Which fiber is most adaptable, depending on the type of training performed?
Type IIa
Which of the following describes the movement of the hip that occurs while standing and lifting a leg to the side and back to center?
abduction/adduction
Muscle fitness is directly influenced by the extent to which muscle fibers have
adapted as a result of training
The laboratory measure of cardiorespiratory endurance is known as
aerobic capacity
Which of the following best describes tai chi?
an execution of slow, flowing movements
If someone mentions dorsiflexion or plantar flexion motion, about which joint are they speaking?
ankle
If a set of agonist muscles becomes stronger than the corresponding set of ____________________ muscles, the risk for injury increases.
antagonist
It is appropriate to stretch
anytime after the muscles are warm
By measuring your heart rate, you can
assess the intensity of your physical activity
Ratings of perceived exertion (RPE) refers to a person's
assessment of the intensity of an exercise that he or she is performing.
A competition in which participants are judged on the size and definition of their muscles is known as
bodybuilding
Muscle power is considered a health-related component of fitness in part because of its connection to
bone health and other health factors
Veins carry blood
containing lesser oxygen to the right side of the heart.
Which of the following can most improve posture and reduce the risk of back problems?
core muscle fitness
MaxHR is the highest heart rate reached
during vigorous maximal activity
A muscle's ability to exert force that results in movement is known as
dynamic strength
For isotonic and isometric exercises, 1 repetition maximum (1RM) is a measure of muscular
endurance
True or false: A resting heart rate of about 70 to 80 beats per minute is typical of an endurance athlete.
false
True or false: Unlike other flexibility-based activities, yoga is notable for the fact that all yoga disciplines are proven to be safe.
false
In order to build large muscles, people do progressive resistance exercises designed to build __________ -twitch
fast
Who among the following require high levels of intensity during physical activity to improve their cardiorespiratory endurance?
high-fit individuals
What does frequency (F) of physical activity refer to?
how many days a person exercises per week
Good muscle fitness is associated with which of the following health benefits?
improved blood glucose, reduced osteoarthritis risk, reduced risk of heart attack
The health benefits of regular cardiovascular activity are
independent of the activity performed
Calculating heart rate reserve (HRR) allows a person to determine the ________ of physical activity to perform in order to improve cardiorespiratory endurance.
intensity
The additional gain resulting from 3 days of muscle fitness training per week ________ the gain from just 2 days of training per week.
is relatively small compared with
Muscles that cross more than one ________________ are especially prone to tightness.
joint
Poor posture is typically the result of
lifestyle choices
The threshold of training refers to the ________ intensity of physical activity that will improve your cardiorespiratory endurance.
minimum
A defining feature of isotonic exercises is that
muscle shortening and lengthening causes movement.
What is a potential negative outcome of vigorously exercising too many times per week?
orthopedic injuries
According to the ______________ principle, muscle strength and endurance increase as the frequency, intensity, and duration of lifts are progressively increased, challenging the body.
overload
Although active assistance with static stretching has many benefits, one drawback is that it is almost impossible to produce adequate
overload
In order to determine the appropriate workload during muscle fitness training, the principle of ________ should be applied.
overload
If you have good static flexibility, good dynamic flexibility is
possible
In order to maintain flexibility, ________________ of motion exercises can be performed that do not require a greater stretch than normal.
range
Active assistance during static stretching helps produce ________ in the opposing muscle group.
reflex relaxation
In order to build muscular endurance, people do progressive resistance exercises designed to build _______________ -twitch fibers.
slow
Which of the following nourishes the heart through coronary circulation?
small arteries
The FIT formula for each type of isotonic PRE most depends on the
specific program goal
The maximum range of motion that a joint can achieve under stationary conditions is known as ________ flexibility.
static
The initial neural resistance to stretching is known as the
stretch reflex
Changes in the perception of discomfort at increasing ranges of motion is known as
stretch tolerance
Free weights are
the most commonly used equipment for resistance exercise.
Stretch _______________ is the nervous system's way of allowing a person to stretch further toward end range of motion with less perception of pain.
tolerance
Which of the following clinical terms are used to describe muscles that are prone to tighten or shorten?
tonic, postural
Which of the following happens when the size and strength of the heart increases?
- It pumps more blood with each beat. - It accomplishes the same amount with fewer beats.
Which of the following are guidelines that help ensure the greatest benefit from stretching?
- Maintain a stretch for 10 to 30 seconds. - Repeat a stretch 2 to 4 times.
Which of the following are emphasized in yoga asanas, or postures?
- balance - coordinated breathing - precise body alignment
Which of the following are important parts of isotonic exercises?
- concentric contractions - eccentric contractions
Which of the following are part of functional fitness? (Choose every correct answer.)
- core strength - balance - flexibility - agility
Isotonic exercise is used to develop which of the following?
- dynamic muscular endurance - dynamic strength
Strategies for reducing risk of re-injury include which of the following?
- dynamic stretching before exercise - muscle strengthening for activity-specific challenges - incorporating stretching into a comprehensive rehabilitation program
Which of the following are health benefits of yoga?
- improved strength - increased balance - pain management
How does regular physical activity improve the vascular system?
- improves coronary circulation - reduces pooling of blood in the veins - keeps the valves of the veins healthy
When done before stretching, a moderate aerobic warm-up can do which of the following?
- increase internal muscle temperature - increase the extensibility of soft tissues - allow for a more effective stretch
Repeating a stretch several times
- increases overload. - promotes adaptations.
Stretching is often used to aid patients in recovery from which of the following?
- ligamentous strains - surgery
Physical therapists commonly prescribe which of the following to clients in order to warm up body tissues prior to stretching during injury rehabilitation?
- massage - ultrasound - exercise
Which of the following are examples of plyometric exercises?
- medicine ball throws - repetitive hopping - jumping rope
Cardiorespiratory endurance refers to the capability of the heart, blood vessels, and respiratory system to provide the muscles with which of the following?
- nutrients - oxygen
To calculate heart rate reserve you need which of the following?
- resting heart rate - maximal heart rate
Which of the following help to correct bad posture?
- strengthening "weak" muscles - improving body awareness - improving flexibility
The body adapts to resistance exercise in which of the following ways?
- with structural improvements - with metabolic improvements
Muscles prone to tightness tend to
have more Type I muscle fibers.
The most practical indicator of stretching intensity is to stretch
just to the point of slight discomfort
The appropriate amount of resistance in your PRE program is based on a percentage of the
maximum amount of weight you can lift at one time.
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
muscular endurance
If you are sore after a workout, which principle have you most likely violated?
progression
True or false: Flexibility is necessary for activities of daily living because it aids in the performance of normal daily tasks such as reaching or bending.
true
True or false: The FIT formula for cardiorespiratory endurance varies for people of different activity levels.
true
True or false: You can monitor the intensity of your physical activity by learning to monitor your heart rate.
true
The optimal intensity range for developing cardiorespiratory endurance is called the target heart rate _________.
zone
Kyle wants to gain muscle strength. What would be a typical intensity for him to try to achieve?
60-80% of 1RM
Which of the following statements are true concerning dynamic flexibility?
- It is influenced in part by neural factors. - It is the maximum range a joint can achieve under active conditions.
Which of the following statements are true concerning dynamic flexibility?
- It is the maximum range a joint can achieve under active conditions. - It is influenced in part by neural factors.
Which of the following can be used to measure maxHR?
- an electrocardiogram while exercising to exhaustion - a prediction formula based on age
Which of the following are advantages of isotonic exercises?
-They can effectively mimic movements used in sports. -They challenge muscles through the full range of motion. -They enhance dynamic coordination.
In order improve flexibility, research indicates muscles should be stretched about ________ percent beyond their normal length.
10
What is the recommended minimum amount of time a person should exercise moderately per week?
150 minutes
Using the Tanaka formula for maxHR, what is the maxHR for a 25-year-old?
191 (maxHR = 220 - age)
For those interested in performance benefits,
4-6 days a week of muscle fitness training may be appropriate.
To provide appropriate time for recovery, the ACSM recommends ________ hours of rest between muscle-fitness exercises.
48
What is the maximal recommended dose of vigorous activity for most people?
5 days a week
Which of the following statements about flexibility is true?
Flexibility is specific to each joint.
Which of the following is true of machine weights?
There is less chance of injury than with free weights
