Deck 7: Muscular Strength and Endurance

Question 1

Strength is best developed at an intensity of 60 percent of 1 RM.
6 T 7. To develop muscular strength in the beginner, the American College of Sports Medicine
(ACSM) guidelines recommend a range between 8 RM and 12 RM.

Answer 1

False

Question 2

As long as women are able to train as hard as men, women can achieve the same amount of muscle hypertrophy (size) as men.

Answer 2

False

Question 3

A benefit of strength training, accentuated even more when combined with aerobic exercise, is a(n):

A) increase in adipose tissue around muscle fibers themselves.
B) decrease in adipose tissue around muscle fibers themselves.
C) increase in muscular flexibility for all major muscle groups.
D) decrease in the density of muscle tissues in the affected areas.

Answer 3

B

Question 4

An increase in the size of a cell is called:

A) hypertrophy.
B) hypertension.
C) atrophy.
D) adaptation.

Question 5

Pilates exercises are performed in a slow, controlled, and precise manner on a mat (floor) or specialized equipment to help increase strength and flexibility of deep postural muscles.

Question 6

To achieve significant strength gains, a minimum of 8 weeks of consecutive training is necessary.

Question 7

A strong core allows a person to perform daily activities with ease.

Question 8

Variations in the extent of masculinity and femininity are determined by individual differences in hormonal secretions of all of the following EXCEPT:

A) androgen.
B) insulin.
C) progesterone.
D) testosterone.

Question 9

_____ might be the most important health-related component of physical fitness in the older adult population because of its contribution to independent living.

A) Cardiovascular endurance
B) Muscular endurance
C) Muscular strength
D) Muscular flexibility

Question 10

For the beginner, long-term strength training often leads to the decrease of _____ more than the increase of muscle mass.

A) fat mass
B) protein retention
C) water storage
D) lean mass

Question 11

Fast-twitch fibers generate more force than slow-twitch fibers.

Question 12

Good strength enhances quality of life by reducing the:

A) risk for injuries and falls.
B) risk of heart attacks directly.
C) stress on the skeletal muscles.
D) stress on the bones and joints.

Question 13

Muscular endurance is best tested using maximal exercise.

Question 14

Each additional pound of muscle tissue in older adults increases resting metabolism by:

A) 10 calories.
B) 17 calories.
C) 23 calories.
D) 35 calories.

Question 15

The appearance of heavy musculature of a female body builder during competition is a result of:

A) actual large muscle mass.
B) actual large muscle size.
C) muscles filled with blood.
D) well-toned muscle tissue.

Question 16

Proper cardiorespiratory endurance contributes more to independent living than any other fitness component.

Question 17

Which of the following statements is TRUE?

A) Men and women have the same number of muscle fibers.
B) The quality of muscle in men and women is the same.
C) The quality of muscle is better in men than in women.
D) The quality of muscle is inferior in men as compared to women.

Question 18

A motor unit is the motor neuron and the muscle fibers it innervates.

Question 19

Which of the following statements is TRUE?

A) Strength-training programs will result in developing as large a musculature in women as that in men.
B) Strength training allows women to develop muscle hypertrophy to the same extent as men.
C) Hormonal differences do not allow women to achieve the same amount of muscle hypertrophy as men.
D) Muscle fibers in women have the same potential for hypertrophy as those in men.

Question 20

Lean body mass decreases with _____, which, in turn, slows down the resting metabolic rate.

A) sedentary living
B) negative living
C) too much exercise
D) active living

Question 21

_____ have a greater capacity for aerobic work.

A) Larger muscle fibers
B) Smaller muscle fibers
C) Fast-twitch fibers
D) Slow-twitch fibers

Question 22

The training concept that states that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptation is referred to as:

A) the overload principle.
B) specificity of training.
C) progressive resistance training.
D) positive resistance training.

Question 23

The Hand Grip Test is a(n) ________ test.

A) dynamic
B) isokinetic
C) isometric
D) isotonic

Question 24

With the Muscular Strength and Endurance Test, if an individual does only a few repetitions, the test will measure primarily:

A) strength and endurance.
B) maximal endurance.
C) absolute strength.
D) muscular endurance.

Question 25

Increasing the number of repetitions can be used to:

A) change strength-training frequency.
B) enhance specificity of training.
C) change specificity of training.
D) overload in strength training.

Question 26

_____ have a greater capacity for anaerobic work and produce more overall force.

A) Larger muscle fibers
B) Smaller muscle fibers
C) Fast-twitch fibers
D) Slow-twitch fibers

Question 27

The advantage of the Muscular Endurance Test is that it:

A) includes six easy-to-perform isometric exercises.
B) can be performed by anyone without a partner.
C) assesses the endurance of each individual muscle.
D) does not require strength-training equipment.

Question 28

The ability to exert maximum force against resistance is known as:

A) muscular endurance.
B) muscular maximum.
C) muscular resistance.
D) muscular strength.

Question 29

If a female athlete takes steroids long enough, the steroids will:

A) not build heavy musculature.
B) produce desirable health effects.
C) increase her breast size.
D) produce masculinizing effects.

Question 30

To apply the specificity principle, strength training for the shot put (track and field event) is best accomplished using _____ exercises.

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

Question 31

Localized muscular endurance depends to a large extent on:

A) muscular composition.
B) muscular strength.
C) body composition.
D) cardiovascular endurance.

Question 32

Which of the following principles implies that if a football player wishes to become stronger and faster, he will emphasize exercises that will develop leg strength and power?

A) the SAID principle
B) the overload principle
C) progressive training
D) adaptation principle

Question 33

Jane was able to hold a chin-up for 5 minutes. This is the measure of her:

A) muscular maximum.
B) muscular endurance.
C) muscular strength.
D) muscular resistance.

Question 34

The more muscle fibers a motor neuron innervates, the:

A) more precise muscle contraction.
B) stronger the muscle contraction.
C) more refined the muscle contraction.
D) weaker the muscle contraction.

Question 35

The ability of a muscle to exert submaximal force repeatedly over time is known as:

A) muscular strength.
B) muscular endurance.
C) dynamic training.
D) isometric training.

Question 36

The maximal amount of resistance an individual is able to lift in a single effort is used to measure:

A) muscular maximum.
B) muscular endurance.
C) muscular strength.
D) muscular resistance.

Question 37

An activity must be _____ to activate fast-twitch fibers.

A) moderate
B) intense
C) gentle
D) subtle

Question 38

To achieve an excellent category of muscular strength endurance, John must have a total of _____ points.

A) 13
B) 12
C) 11
D) 10

Question 39

The proportion of slow- and fast-twitch fibers:

A) is determined by training status.
B) varies from one person to another.
C) can be changed with adequate training.
D) determines the color of the muscles.

Question 40

The reading of Jane's Hand Grip Test is 80 pounds. Her muscular strength fitness category is:

A) excellent.
B) good.
C) average.
D) fair.

Question 41

When an exercise becomes easier, the person should:

A) stop the program and enjoy the strength gained.
B) apply the progressive resistance training principle.
C) stick to the same program to increase the strength.
D) use a lower repetition maximum to avoid injuries.

Question 42

Altering training volume and intensity is known as:

A) alternation.
B) circuit training.
C) periodization.
D) variable training

Question 43

Strength gains:

A) are about 40 percent in advanced individuals.
B) are seen in the first 2 weeks of training.
C) are seen in the first 8 weeks of training.
D) can be 10 percent for strength-training novices.

Question 44

The use of low resistances and high repetitions is recommended to:

A) achieve optimal strength fitness goals.
B) maximize long-term energy expenditure.
C) increase muscular endurance for a specific sport.
D) enhance body composition and maximize energy expenditure.

Question 45

During an eccentric muscle contraction:

A) the muscle shortens as it overcomes the resistance.
B) there is little or no movement during the contraction.
C) the speed of the muscle contraction is kept constant.
D) there is lengthening of the muscle as it contracts.

Question 46

Which of the following types of exercises benefit individuals with loose joints and low back pain the most?

A) circuit exercises
B) dynamic exercises
C) Pilates exercises
D) polymeric exercises

Question 47

Which of the following should be kept in mind when designing a strength-training program?

A) Select exercises that will involve some major muscle groups.
B) Select exercises that will involve all major muscle groups.
C) Exercise smaller muscle groups before exercising larger muscle groups.
D) Hold your breath while you are straining to lift a heavy weight.

Question 48

Immediately after a marathon training run and an hour thereafter, the person should consume:

A) 6 peanut butter crackers.
B) a glass of 100 percent orange juice.
C) 10 amino acid capsules with water.
D) 5 teaspoons of creatine with water.

Question 49

Lengthening of a muscle as it exerts resistive force is known as _____ resistance.

A) concentric
B) variable
C) negative
D) positive

Question 50

The strength training method using a muscle contraction that produces little or no movement, such as pushing or pulling against an immovable object, is referred to as:

A) immovable training.
B) contraction training.
C) isometric training.
D) isokinetic training.

Question 51

Which of the following statements is TRUE?

A) Free weights are a better training modality because additional stabilizing muscles are needed to balance the resistance as it is moved through the range of motion.
B) A strength-training machine is a better training modality because additional stabilizing muscles are needed to balance the resistance as it is moved through the range of motion.
C) Research has not shown significant differences in strength development between the free weights and strength-training machine exercise modalities.
D) Research has shown significant differences in strength development between the free weights and strength-training machine exercise modalities.

Question 52

Strength training should be done either through a total body workout _____ times a week, or more frequently if using a split body routine.

A) 1-2
B) 2-3
C) 3-5
D) 5-7

Question 53

To stimulate strength development, a resistance of approximately _____ percent of 1 RM is recommended.

A) 100
B) 90
C) 80
D) 70

Question 54

Following Questions are based on the following:
In a weight training session, Apple Orange completed 2 sets of 12 exercises. For each exercise, she performed 12 repetitions. The average weight that she used is 100 pounds and her body weight is 120 pounds.
What is the average training volume for one set of the 12 exercises?

A) 14,400 pounds
B) 17,280 pounds
C) 28,800 pounds
D) 34,560 pounds

Question 55

Which of the following is an advantage of free weights?

A) safety
B) one size fits all
C) variable resistance
D) skill acquisition

Question 56

Which of the following determines the extent of a person's strength development?

A) the type of exercise equipment used
B) the quality of the exercise program
C) the quality of the exercise machine
D) the cost of the exercise program

Question 57

Which of the following is a benefit of having strong core muscles?

A) increased one repetition maximum
B) increased hand grip strength
C) decreased low back pain
D) increased overall flexibility

Question 58

Following Questions are based on the following:
In a weight training session, Apple Orange completed 2 sets of 12 exercises. For each exercise, she performed 12 repetitions. The average weight that she used is 100 pounds and her body weight is 120 pounds.
What is the total training volume for the entire weight training session?

A) 14,400 pounds
B) 17,280 pounds
C) 28,800 pounds
D) 34,560 pounds

Question 59

Individuals training for health-fitness purposes would be expected to allow _____ minute(s) of rest between sets.

A) 1
B) 2
C) 3
D) 0

Question 60

Plyometric exercises:

A) generate the greatest amount of force in the longest time.
B) attempt to rebound as slowly as possible on each jump.
C) augment muscle contraction, leading to more explosiveness.
D) have a lower risk for injuries than conventional training modes.

Question 61

Discuss the importance of the principles involved in strength training.

Question 62

Which of the following is NOT true of the body core?

A) A strong core reduces low back pain.
B) Core strength affects balance of the body.
C) Few of the major muscles attach to the core.
D) The core transfers energy from the legs to the arms during exercise.

Question 63

Briefly discuss the two types of training methods (modes) used in improving strength.

Question 64

Describe the difference between a program designed for muscular endurance and one designed for muscular strength.

Question 65

Briefly describe the advantages and disadvantages of elastic-band resistive exercise.

Question 66

Discuss the two types of muscle fibers in the human body.

Question 67

Discus why the average woman's muscles will not get as large as the average man's muscles, even though the same strength training is performed.

Question 68

John, who lives in a small one-bedroom apartment and has a limited budget, would like to purchase some strength-training equipment to develop his muscular strength and endurance. Which of the following would you recommend: free weights or a Universal Gym machine? Explain why.

Question 69

Explain why muscular strength is considered the most important health-related component of physical fitness.

Question 70

What are some strength-training exercise safety guidelines?

Question 71

Protein intake should be ____ g per kilogram body weight to enhance muscle growth and strength during periods of intense resistance training.

A) 1.0
B) 1.5
C) 2.0
D) 2.5

Question 72

If sufficient protein is already being consumed, a 500-calorie increase of _____ should be eaten to optimize muscle mass gain.

A) complex carbohydrates
B) omega-3 fats
C) simple sugars
D) soluble fiber