Deck 4: Muscular Strength and Endurance

Question 1

How is muscular endurance assessed?

A) by measuring the most force a muscle can produce in a single maximal effort
B) by measuring the most force a muscle can produce in 10 repetitions
C) by measuring the ability of a muscle to exert a submaximal force repeatedly over time
D) by measuring the ability of a muscle to exert force rapidly

Answer 1

C

Question 2

Which essential hormone do men have in higher amounts than women, thus allowing men to build more muscle mass than women?

A) estrogen
B) testosterone
C) adrenaline
D) insulin

Answer 2

B

Question 3

How does strength training improve body composition?

A) primarily by decreasing body weight
B) primarily by increasing muscle mass
C) primarily by increasing fat weight
D) primarily by decreasing muscle mass

Answer 3

B

Question 4

Which is a definition of hypertrophy?

A) an increase in muscle fiber size
B) a decrease in muscle fiber size
C) an increase in muscle fiber number
D) a decrease in muscle fiber number

Question 5

Which activity predominantly uses fast-twitch muscle fibers?

A) walking
B) bike riding
C) sprinting
D) jogging

Question 6

What percentage of all Americans will be afflicted with low-back pain at some point in their life?

A) 20%
B) 35%
C) 50%
D) 85%

Question 7

At what age do people typically begin to lose muscle mass?

A) 30
B) 40
C) 50
D) 60

Question 8

How is muscular strength assessed?

A) by measuring the most force a muscle can produce in one effort
B) by measuring the most force a muscle can produce in 10 repetitions
C) by measuring the ability of a muscle to exert a submaximal force repeatedly over time
D) by measuring the ability of a muscle to exert force rapidly

Question 9

Which activities predominantly use slow-twitch muscle fibers?

A) walking and jogging
B) jumping and sprinting
C) weight training
D) shot putting

Question 10

How does strength training help prevent and manage chronic diseases such as diabetes and cardiovascular disease?

A) by increasing systolic blood pressure
B) by increasing LDL cholesterol
C) by improving glucose metabolism
D) by decreasing bone density

Question 11

How much can strength training boost resting metabolic rate?

A) up to 1%
B) up to 5%
C) up to 10%
D) up to 15%

Question 12

Injuries such as low back pain can be prevented by properly aligning the spine and the strong muscles in which areas?

A) abdomen and hips
B) shoulders and chest
C) neck and head
D) feet and lower legs

Question 13

Which of the following is an accurate comparison between women's and men's body composition?

A) Women have more muscle tissue in the upper body than men do.
B) Women have approximately the same capacity for increases in strength as men do.
C) Women have a higher speed of nervous control of muscle than men do.
D) Women have larger muscles fibers than men do.

Question 14

What characterizes fast-twitch muscle fibers?

A) aerobic energy system
B) rapid contraction
C) high reliance on oxidative metabolism
D) great endurance

Question 15

Which describes a muscle fiber?

A) a motor nerve attached to muscle cells
B) a protein structure within muscle cells
C) an enzyme that facilitates metabolism within muscle cells
D) an individual muscle cell

Question 16

What makes up a motor unit?

A) one tendon and one muscle fiber
B) fast- and slow-twitch muscle fibers
C) one motor nerve connected to muscle fibers
D) one motor nerve connected to a tendon

Question 17

When does the metabolic rate increase?

A) when fat mass increases
B) when fat mass decreases
C) when muscle mass decreases
D) when muscle mass increases

Question 18

Which condition plays a major role in the decrease in muscle strength that is often associated with aging?

A) malnutrition
B) inactivity
C) strength training
D) endurance training

Question 19

What characterizes slow-twitch muscle fibers?

A) lack of endurance
B) rapid contraction
C) fatigue resistance
D) lack of oxidative energy

Question 20

Which of the following is a common result of inactivity and aging?

A) muscles contracting more quickly
B) nerves connecting with more muscles
C) an increase in fat-free mass
D) a loss of bone mass

Question 21

What is the best way to improve muscular endurance?

A) Use heavy resistance with few repetitions.
B) Use medium resistance with a medium number of repetitions.
C) Use light resistance with many repetitions.
D) Do resistance exercises for each muscle no more than 2 days per week.

Question 22

What is the best classification of muscular contraction that includes muscular force exerted as a muscle shortens?

A) eccentric
B) isometric
C) concentric
D) isotonic

Question 23

Which type of exercise is an individual performing when she or he jumps from a platform to the ground and then jumps back up on the platform?

A) plyometrics
B) isokinetics
C) speed loading
D) eccentrics

Question 24

What is the recommended amount of resistance and number of repetitions for improving muscular endurance?

A) 40% to 60% RM; 15 to 20 repetitions
B) 40% to 60% RM; 1 to 5 repetitions
C) 70% to 80% RM; 1 to 5 repetitions
D) 80% to 100% RM; 5 repetitions

Question 25

What determines training intensity for weight training?

A) number of sets
B) amount of weight lifted
C) number of repetitions
D) amount of time lifting

Question 26

Which exercise program is an example of a weight-training program focused on building muscular endurance?

A) 1 set, 8 to 12 repetitions, 70% of 1 RM
B) 1 set, 3 to 5 repetitions, 85% of 1 RM
C) 3 sets, 4 to 6 repetitions, 80% of 1 RM
D) 3 sets, 8 to 12 repetitions, 40% to 60% of 1 RM

Question 27

What is the best description for isometric exercise?

A) applying force with movement
B) applying force at a constant speed
C) applying force without a change in the length of the muscle
D) applying force while a muscle is lengthening

Question 28

Stability balls are particularly effective for working the

A) legs.
B) arms.
C) core.
D) neck.

Question 29

Which term refers to a type of body weight exercise that specifically emphasizes control, movement flow, and breathing?

A) isometrics
B) plyometrics
C) isotonics
D) Pilates

Question 30

Which advantage is associated with static exercises?

A) They mimic the speed of contraction needed for some sports.
B) They require no equipment.
C) They require inexpensive equipment.
D) They build strength but not endurance.

Question 31

Which type of isotonic exercise would athletes use to simulate the movement of sprinting or throwing?

A) variable resistance
B) plyometrics
C) speed loading
D) eccentrics

Question 32

Which statement about gender and strength training is accurate?

A) Men have more muscle mass in the lower body than women do.
B) Women tend to lose inches and increase strength with resistance training.
C) Men have about 10% greater upper body strength when compared to women.
D) Testosterone levels in women are about two times higher than those in men.

Question 33

In weight training, what is the definition of a set?

A) a group of exercises followed by a rest period
B) a group of repetitions followed by a rest period
C) a group of similar exercises followed by a rest period
D) a single muscle contraction

Question 34

How long should the rest interval between sets last to gain muscular strength and endurance for general fitness?

A) less than 1 minute
B) 1 to 3 minutes
C) 3 to 5 minutes
D) more than 5 minutes

Question 35

What is the best description of isokinetic exercise?

A) applying force with movement
B) applying force at a constant speed
C) applying force without movement
D) applying force while lengthening a muscle

Question 36

Which of the following is a good resistance training technique for developing explosive strength?

A) eccentric loading
B) plyometrics
C) isokinetics
D) isometrics

Question 37

What is the recommended amount of resistance and number of repetitions for building muscular strength rapidly?

A) 40 to 60% RM; 15 to 20 repetitions
B) 40 to 60% RM; 1 to 5 repetitions
C) 80% RM; 1 to 5 repetitions
D) 90 to 100% RM; 10 to 15 repetitions

Question 38

Which is true when comparing free weights and weight machines?

A) Free weights are less readily available than weight machines.
B) Free weights require less skill to use than weight machines.
C) Free weights strengthen in ways that are more adaptable to real-life motion.
D) Free weights require less coordination than weight machines.

Question 39

What is the best way to build individual muscle strength and muscle size?

A) Use heavy resistance with few repetitions for multiple sets.
B) Use medium resistance with a medium number of repetitions.
C) Use light resistance with many repetitions.
D) Do resistance exercises for each muscle at least five days per week.

Question 40

During which of the following muscle contractions does a muscle lengthen as it contracts?

A) isometric
B) concentric
C) speed-loading
D) eccentric

Question 41

Which defines an antagonistic muscle?

A) a muscle that relaxes as another contracts
B) a muscle that is a contracting muscle
C) a muscle that is a strong, powerful muscle
D) a muscle that is a small, weak muscle

Question 42

Myofibrils are made up of groups of muscle fibers.

Question 43

For overall fitness, how many different exercises should a weight training program include?

A) 2 to 3
B) 5 to 6
C) 8 to 10
D) 12 to 14

Question 44

What does the term ergogenic aids refer to?

A) machine-assisted fitness techniques
B) performance-enhancing substances
C) free-weight lifting strategies
D) injury-prevention exercises

Question 45

Muscular strength can be assessed by measuring the maximum amount of weight a person can lift during one repetition.

Question 46

Strength training can improve glucose metabolism.

Question 47

Compared to men, women have a much larger proportion of muscle tissue in the upper body.

Question 48

Psychological disturbances and liver damage are side effects of which substance?

A) caffeine
B) anabolic steroids
C) energy drinks
D) erythropoietin

Question 49

Power activities, such as sprinting, use predominantly fast-twitch muscle fibers.

Question 50

Crunches primarily develop the

A) quadriceps.
B) rectus abdominis.
C) gastrocnemius.
D) deltoids.

Question 51

Which activity is recommended when working with free weights?

A) Lift the weight in a smooth motion.
B) Use a spotter for all exercises.
C) Lift most of the weight with your arms.
D) Bounce the barbell against your body.

Question 52

What are some possible side effects of energy drinks?

A) increased cancer risk and masculinization
B) liver damage and mental confusion
C) blood clots and high blood viscosity
D) insomnia and heart palpitations

Question 53

A person recruits more motor units when picking up a small weight than when picking up a large weight.

Question 54

Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes, including cancer and cardiovascular disease.

Question 55

Slow-twitch muscle fibers do not fatigue as rapidly as fast-twitch muscle fibers.

Question 56

Which approach is recommended for strength training safety?

A) Hold your breath to stabilize your body during heavy lifts.
B) Hold your thumbs away from the bar.
C) Use an alternate grip when a spotter is unavailable.
D) Rest between sets of exercises.

Question 57

Strength training can lessen bone loss in postmenopausal women.

Question 58

Spine extensions primarily develop the

A) quadriceps.
B) erector spinae.
C) gastrocnemius.
D) deltoids.

Question 59

Which muscles do lunges help develop?

A) quadriceps
B) deltoids
C) obliques
D) triceps

Question 60

The development of large muscle fibers is referred to as atrophy.

Question 61

Dietary supplements are regulated the same way drugs are.

Question 62

When a muscle lengthens as it contracts, the movement is referred to as an eccentric contraction.

Question 63

For a strength-training program to develop general fitness, it is best to choose resistance of about 90% of 1 RM.

Question 64

Increased muscular strength and endurance reduces one's risk of injury.

Question 65

Weight training improves body composition by increasing fat-free mass and raising metabolism.

Question 66

Explain the difference between static and dynamic exercise, and between concentric and eccentric muscle contractions. Give at least two examples of each.

Question 67

Describe gender differences in muscular strength and endurance and in responses to strength training. List at least two factors that help explain these differences.

Question 68

The isometric side bridge exercise develops the obliques.

Question 69

Exercises involving small muscles should be done before exercises using large muscle groups.

Question 70

Dynamic weight training involves applying force without a change in the length of the working muscles.

Question 71

For a strength training program to develop general fitness, it is sufficient to do just one set of each exercise.

Question 72

Plyometrics involves moving a weight as rapidly as possible.

Question 73

List at least five benefits of muscular strength and endurance, and describe specifically how developing strength and endurance provides each benefit.

Question 74

Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day.

Question 75

In a strength training program, you should increase resistance when you can do at least eight repetitions of a particular exercise with good form.

Question 76

To build strength using isometric exercises, it is best to hold the contraction maximally for at least 30 seconds.

Question 77

During a strength training exercise, the agonist muscle contracts and the antagonist muscle stretches to allow the contraction.

Question 78

Training with free weights is a form of variable resistance exercise.

Question 79

Name the two major types of muscle fibers, and describe key differences between them. Give at least two examples of activities that primarily use each type of fiber.

Question 80

Muscular endurance can be assessed by measuring the speed at which a set amount of weight can be moved.