Deck 4: Muscular Strength and Endurance

Question 1

Canoeing across a five kilometre pond without fatigue would require a high aerobic capacity in the slow-twitch muscle fibres.

Answer 1

True

Question 2

Strength training improves the body's ability to recruit motor units.

Answer 2

True

Question 3

More motor units are recruited to lift a pencil than to lift a bowl of water.

Answer 3

False

Question 4

Weight training improves body composition by converting fat to muscle.

Question 5

Strength training can lengthen the number of years a person can maintain independence.

Question 6

Strength training can improve glucose metabolism and reduce the risk of diabetes.

Question 7

Men are generally stronger than women because of genetics.

Question 8

Muscular endurance can be assessed by measuring the maximum amount of weight a person can lift during one repetition (1 RM).

Question 9

A person can have a high degree of muscular strength but a low rating on a muscular endurance test.

Question 10

Strength training helps prevent and manage both cardiovascular disease (CVD) and diabetes.

Question 11

Stronger muscles increase the demand on the heart during ordinary daily activities such as lifting and carrying objects.

Question 12

The use of multiple maximal movements to asses muscle function is called a repetition maximum (RM).

Question 13

When assessing muscle strength, it is best to train for at least several weeks before attempting a direct 1 RM test

Question 14

Muscular endurance is usually assessed by counting the maximum number of repetitions of a muscular contraction a person can do.

Question 15

When the muscles are stressed by a greater load than they are used to, they adapt and improve their function.

Question 16

Varsity basketball players who perform plyometrics as part of their weight training program should be able to jump higher.

Question 17

When the muscle applies enough force to overcome resistance and shortens as it contracts, it is called eccentric muscle contraction.

Question 18

Many people prefer weight machines because they are safe, convenient, and easy to use.

Question 19

Barbells and kettlebells require less care, balance, and coordination to use than machines and strengthen your body in ways that are more adaptable to real life.

Question 20

Resistance or exercise bands are elastic strips or tubes of rubber material that are inexpensive, lightweight, and portable.

Question 21

The exercise or stability balls are not the ideal choice for working the core stabilizing muscles in the abdomen, chest, and back muscles.

Question 22

Pilates focuses on strengthening and stretching the core muscles in the back, abdomen, and buttocks to create a solid base of support for whole-body movement.

Question 23

A personal trainer notes that a strength training program for a soccer varsity athlete should focus on lifting weights that are at 90% of 1 RM. This would be a suitable program for this athlete.

Question 24

Calf muscles generally need more repetitions to respond to strength and endurance improvements and 8-12 repetitions may not provide the necessary improvements.

Question 25

Working agonist and antagonist muscles back to back helps to save time as no rest is required.

Question 26

In a strength training program, you are ready to increase resistance every two weeks.

Question 27

Andrew does 10 reps of bench press, then 10 reps of lateral raises. He has done two sets of exercises to work his chest muscles.

Question 28

Warming up before every weight training session and cooling down afterward is not as important as in cardiovascular training.

Question 29

Cooling down after weight training, involves relaxation of 5-10 minutes after the workout.

Question 30

The first few sessions of weight training should be devoted to learning the movements and allowing your nervous system to practice communicating with your muscles so that you can develop strength effectively.

Question 31

Bonnie can bench press eighty pounds for 15 reps. To gain strength, Bonnie should add more weight and drop back her reps.

Question 32

During training, after one has achieved the level of strength and muscularity that they desired, they can maintain their gains by training 4-5 days per week.

Question 33

Experienced weight trainers often engage in some form of cycle training, also called periodization.

Question 34

Performing more sets of a smaller number of repetitions with a heavier load will cause greater increases in strength.

Question 35

Spotters describe the apparatus attached to the end of a barbell to prevent the weight from falling off.

Question 36

Spotters are necessary when an exercise has the potential for danger.

Question 37

Although people lift weights without collars, doing so is not that dangerous.

Question 38

Natural health products cannot change a weak, untrained individual into a strong, fit individual.

Question 39

Protein consumption in those participating in weight training programs should be based on their body weight.

Question 40

All natural health products sold in stores are safe and effective.

Question 41

Most of the products sold and touted to improve performance have potential side effects that far outweigh any potential improvements in fitness.

Question 42

For strength gains, regular training is more important than taking supplements.

Question 43

The deltoid is a muscle found in the lower leg.

Question 44

The trapezius muscle is found in the back.

Question 45

Pull-ups (chin-ups) develop the chest muscles.

Question 46

The shoulder press (overhead press) works the shoulders.

Question 47

Upright rowing works the muscles of the back.

Question 48

Squats are a great exercise for working both the thigh agonist and antagonist muscles.

Question 49

Tendons connect:

A) bones to other bones.
B) motor nerves to muscle fibres.
C) muscles to bones.
D) bones to ligaments.

Question 50

Which one of the following activities would utilize the high percentage of slow-twitch muscle fibres?

A) Body building
B) Walking
C) Sprinting
D) Stretching

Question 51

The goal of many body builders is to obtain hypertrophy. What does that mean?

A) To increase muscle size
B) To reduce body fat
C) To increase the percentage of muscle oxidative capacity
D) To increase slow twitch fibers

Question 52

Which energy system is most closely linked to providing the energy to fuel fast-twitch muscle fibres?

A) Nonoxidative
B) Oxidative
C) Aerobic
D) Non-intermediate

Question 53

Activities that would utilize slow-twitch fibres more than fast-twitch fibres include:

A) walking and jogging.
B) jumping and sprinting.
C) jumping and hockey
D) shot-putting and sprinting.

Question 54

Which activity would use fast-twitch muscle fibres and slow-twitch muscle fibres intermittently during the activity?

A) Boxing
B) Walking with an elderly aunt
C) Sprinting
D) Kicking a soccer ball

Question 55

Resistance training increases muscle strength. This is partially because the muscle learns to:

A) recruit less motor units for the work required.
B) recruit more motor units for the work required.
C) increase the number of motor units and muscle fibres.
D) increase the blood supply to the motor unit enabling more energy production.

Question 56

Which of the following activities would require a moderate-to-high amount of muscular strength and muscular endurance?

A) Climbing five flights of stairs
B) Sprinting
C) Walking 10 miles
D) Jogging for 10 minutes

Question 57

Muscular strength is best defined as the:

A) maximum amount of force a muscle can produce in a single maximal effort.
B) maximum amount of force a muscle can produce in 10 repetitions.
C) ability to exert a submaximal force repeatedly over time.
D) maximum amount of speed a muscle can produce in a single maximal effort.

Question 58

Muscular endurance is best defined as the:

A) maximum amount of force a muscle can produce in a single maximal effort.
B) maximum amount of force a muscle can produce in 10 repetitions.
C) ability to exert a submaximal force repeatedly over time.
D) maximum amount of speed a muscle can produce in a single maximal effort

Question 59

Injuries such as low-back pain are reduced if the spine is properly aligned by strong muscles in the:

A) abdomen and hips.
B) shoulders and chest.
C) neck.
D) feet.

Question 60

Which one of the following statements relating to gender and strength training is TRUE?

A) Men have a larger proportion of muscle mass in the lower body than women do as a result of resistance training.
B) Both men and women tend to have similar lower body strength. as a result of resistance training.
C) Men are about 10% stronger in upper body strength when compared to women as a result of resistance training.
D) Testosterone levels in women are about two times higher than in men as a result of resistance training.

Question 61

Strength training improves body composition primarily by:

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

Question 62

Compared with men, women have:

A) more muscle tissue in the upper body.
B) the same capacity for increases in muscle strength.
C) higher speed of nervous control of muscle.
D) larger muscle fibres.

Question 63

Which of the following is an example of a 1 RM test?

A) The number of times you can lift a certain weight
B) The amount of power you can exhibit
C) A measure of the most weight you can lift one time
D) A measure of the lactic acid accumulation in a muscle after one weight training session

Question 64

Repetitions for a strength training program describe the:

A) number of sets you perform in your weight training session.
B) number of different exercises you do for a particular muscle group.
C) amount of weight you lift repeatedly.
D) number of times you lift a weight for one particular exercise.

Question 65

A strength test requires applicants to push against a heavy weight and hold it in position for an extended period of time. To train for this test, the applicant should train using:

A) isotonic exercises to strengthen the back and chest muscles.
B) power lifting programs to strengthen the body segments.
C) dynamic exercise training to strengthen the body segments.
D) isometric exercises against a resistance to strengthen the body segments.

Question 66

Isometric exercise is recommended for someone who wants to:

A) achieve hypotrophy.
B) increase the capacity of their slow-twitch muscle fibres.
C) speed up recovery from an injury.
D) increase oxidative capacity.

Question 67

Isometric exercise is best described as applying force:

A) with movement.
B) at a constant speed.
C) without movement.
D) while a muscle is lengthening.

Question 68

Which of the following is an advantage of static exercises?

A) They require very little equipment.
B) They mimic the speed of contraction needed for some sports.
C) They help to improve balance.
D) They can overcome weak points in a joint's range of motion.

Question 69

The type of contraction exhibited during the effort phase of a chin-up is a(n) _____ contraction.

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

Question 70

An exercise in which the individual jumps from a platform to the ground and then back up on the platform is an example of which of the following?

A) Plyometrics
B) Isokinetic
C) Speed loading
D) Eccentrics

Question 71

Kicking your fins through the water while scuba diving at a depth of 40 feet requires the diver to apply a constant force whether kicking down or up. Scuba diving can be considered a(n) _____ exercise.

A) plyometric
B) isokinetic
C) eccentric
D) concentric

Question 72

An eccentric contraction occurs during this part of a bicep curl.

A) Holding the weight to start the exercise
B) The lifting phase
C) The lowering phase
D) The entire duration of the exercise.

Question 73

Beginners should concentrate on learning the exercises when starting a new weight training program. In doing so, the beginner will see an increase in:

A) motivation.
B) coordination.
C) size.
D) motor unit recruitment.

Question 74

_____ focuses on strengthening and stretching the core muscles in the back, the abdomen, and the buttocks to create a solid base of support for whole-body movement.

A) Pilates
B) Calisthenics
C) Ballistics
D) Suspension training

Question 75

Health Canada and the Canadian Society for Exercise Physiology recommend that you endeavour to weight train _____ times per week.

A) 1-2
B) 2-4
C) 3-5
D) 7

Question 76

Craig's schedule is very hectic with labs and a part time job. To fit weight training into his schedule, it is recommended that he choose a(n):

A) isometric training program.
B) program using free weights.
C) interval program.
D) split routine.

Question 77

The number of different exercises in a complete weight training program for general fitness is usually about:

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

Question 78

A recommended amount of resistance and number of repetitions for improving muscular strength is:

A) 40-60% of 1 RM and 15-20 repetitions.
B) 40-60% of 1 RM and 1-5 repetitions.
C) 70-80% of 1 RM and 1-5 repetitions.
D) 90-100% of 1 RM and 10-15 repetitions.

Question 79

To build individual muscle strength and muscle size, it is best to:

A) use heavy resistance with low repetitions.
B) use medium resistance with a high number of repetitions.
C) use light resistance with low repetitions.
D) do resistance exercises for each muscle at least 5 days per week.

Question 80

In weight training, a set is a:

A) group of exercises.
B) group of repetitions.
C) group of similar exercises.
D) single muscle contraction.