Deck 4: Improving Muscular Strength and Endurance

Question 1

Which of the following is a benefit of a regular strength-training program?

A) reduces the incidence of back pain
B) increases VO₂max
C) reduces the incidence of colds
D) increases endurance exercise capacity

Answer 1

reduces the incidence of back pain

Question 2

The amount of weight that an individual can lift during one maximal effort is

A) muscular endurance.
B) maximal power output.
C) muscular strength.
D) optimal power output.

Answer 2

muscular strength.

Question 3

The energy required to drive the heart and respiratory muscles and to build and maintain body tissues is known as the

A) resting metabolic rate.
B) progressive resistance rate.
C) calorie requirement.
D) cardiorespiratory rate.

Answer 3

resting metabolic rate.

Question 4

Muscular endurance is the ability

A) of motor neurons to control a greater number of muscle fibers.
B) to generate maximal force.
C) to generate force repeatedly.
D) of a tendon to pull on a bone to produce movement.

Question 5

The point of contact between a motor nerve and an individual muscle fiber is the

A) nerve impulse.
B) fascicle.
C) motor unit.
D) neuromuscular junction.

Question 6

The connective tissue that surrounds a bundle of muscle fibers is called

A) fascicle.
B) fascia.
C) tendon.
D) ligament.

Question 7

Which of these is not a function of skeletal muscles?

A) Maintain posture.
B) Provide force for physical movement.
C) Protect the body from assault by pathogens.
D) Regulate body temperature.

Question 8

Muscles are attached to bones by

A) ligaments.
B) fascia.
C) tendons.
D) motor units.

Question 9

A motor nerve and all the muscle fibers it controls is called a

A) muscle bundle.
B) muscle fascia.
C) neurotransmitter.
D) motor unit.

Question 10

A muscle contraction that results in movement of a body part is referred to as a(n) ________ contraction.

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

Question 11

Which of the following is a major muscle of the leg?

A) trapezius
B) vastus medialis
C) rectus abdominis
D) gluteus maximus

Question 12

Which of these is a major muscle of the back?

A) gastrocnemius
B) temporalis
C) latissimus dorsi
D) external oblique

Question 13

Where is the sartorius muscle?

A) in the upper arm
B) in the neck
C) in the shoulder
D) in the upper thigh

Question 14

The amount of movement possible at a joint is called the

A) muscle action.
B) range of motion.
C) concentric limitation.
D) optimal angle.

Question 15

________ exercises are generally performed on a machine that regulates the speed of exercise.

A) Isotonic
B) Isometric
C) Isomeric
D) Isokinetic

Question 16

Positive work is an alternative term for which of the following?

A) concentric muscle action
B) fast-twitch fiber contraction
C) eccentric muscle action
D) intermediate-twitch fiber contraction

Question 17

The downward phase of a biceps curl is an example of which type of muscle movement?

A) concentric muscle action
B) isometric action
C) eccentric muscle action
D) fiber recruitment

Question 18

A muscle contraction that results in no movement of the body is referred to as a(n) ________ contraction.

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

Question 19

A muscle contraction that occurs as the muscle shortens is referred to as

A) concentric.
B) negative.
C) eccentric.
D) isokinetic.

Question 20

________ muscle fibers contract slowly and are highly resistant to fatigue.

A) Isometric
B) Intermediate-twitch
C) Fast-twitch
D) Slow-twitch

Question 21

A muscle contraction that occurs as the muscle lengthens is referred to as a(n) ________ contraction.

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

Question 22

Which of the following muscle fiber types would you expect to predominate in a marathon runner?

A) fast-twitch
B) slow-twitch
C) motor
D) sensory

Question 23

Which of the following muscle fiber types is characterized by rapid contraction time and some level of resistance to fatigue?

A) fast-twitch type IIx
B) slow-twitch type I
C) fast-twitch type IIa
D) slow-twitch type II

Question 24

Which of the following sets of terms describes fast-twitch type IIx fibers?

A) contract slowly/fatigue-resistant/dark red/aerobic ATP production
B) contract quickly/fatigue quickly/white/anaerobic ATP production
C) contract slowly/fatigue quickly/pale/aerobic ATP production
D) contract quickly/fatigue-resistant/red/generate great force

Question 25

Which of the following statements is true about muscle fibers?

A) People with a predominance of fast-twitch fibers may be susceptible to obesity and diabetes.
B) With training, certain muscle fibers can be converted from one type to another.
C) A person's number and percentage of skeletal muscle fiber types are determined genetically.
D) All of the statements are true.

Question 26

The process of involving more muscle fibers to produce increased muscular force is

A) fiber propagation.
B) sliding filament action.
C) fiber recruitment.
D) muscle filament generation.

Question 27

During muscle fiber recruitment, which type of fiber is recruited first?

A) intermediate fibers
B) fast-twitch fibers
C) slow-twitch fibers
D) There is no particular order.

Question 28

Synthetic forms of the male hormone testosterone that are used to cause muscle hypertrophy are called

A) growth hormones.
B) progesterone.
C) anabolic steroids.
D) estrogen.

Question 29

Chemical precursors to the formation of ________ in the body have come into favor with athletes and bodybuilders.

A) adrenaline
B) testosterone
C) estrogen
D) adenosine triphosphate

Question 30

The primary determinant of how much force a muscle can generate is

A) muscle size.
B) tendon strength.
C) type of fibers recruited.
D) muscle weight.

Question 31

Muscular endurance is evaluated using the ________ test(s).

A) 1 RM
B) push-up and dead-lift
C) curl-up
D) push-up and sit-up

Question 32

Muscular strength is evaluated using the ________ test(s).

A) 1 RM
B) push-up and dead-lift
C) curl-up
D) push-up and sit-up

Question 33

The fact that muscular strength and endurance are realized only in the muscles trained is referred to as

A) specificity.
B) recruitment.
C) overload.
D) resistance.

Question 34

A weight-training program that gradually increases the resistance lifted relies on the ________ principle to build strength.

A) specificity of training
B) fiber recruitment
C) progressive overload
D) 1 RM

Question 35

Hyperplasia is the clinical term for

A) increase in muscle fiber size.
B) increase in muscle strength.
C) increase in the number of muscle fibers.
D) abnormal muscle enlargement.

Question 36

The increase in muscle size due to weight training is called

A) hypertrophy.
B) hyperplasia.
C) atrophy.
D) dystrophy.

Question 37

Which of the following should be the general rule to follow in a weight-training program that increases endurance?

A) high resistance - high repetitions
B) high resistance - low repetitions
C) low resistance - high repetitions
D) low resistance - low repetitions

Question 38

The rate of strength improvement in weight training depends on

A) a person's level of cardiorespiratory fitness.
B) consuming large quantities of protein in the diet.
C) initial strength level.
D) initial body weight.

Question 39

Which of the following is a safety concern when weight training?

A) holding the breath while lifting
B) duration of a training session
C) talking during a training session
D) use of support belts

Question 40

Sarah had been working with a personal trainer in beginning a new fitness program. The first time she went to the gym to work out alone, she tried to remember all the safety tips her trainer gave her. She immediately started with the bench press exercise. She chose light weights and breathed in and out throughout the exercise. As Sarah finished her third set of bench presses, she realized she'd remembered everything correctly except to

A) warm up before getting started.
B) hold her breath while lowering the weights.
C) start with the heaviest weights first.
D) breathe only through her mouth.

Question 41

In weight training, the total number of times an exercise is performed without resting is referred to as a

A) phase.
B) cycle.
C) rep.
D) set.

Question 42

The intensity of exercise in a weight-training program is measured by

A) heart rate.
B) repetition maximum.
C) perceived effort.
D) duration of the workout.

Question 43

In weight training, each time the weight is lifted is referred to as a

A) repetition.
B) set.
C) load.
D) cycle.

Question 44

What is the Valsalva maneuver?

A) a dangerous form of holding the breath during weight training
B) moving a joint to the fullest extent of its range of motion
C) a movement that results in a 10% increase in weight lifted
D) an isokinetic exercise controlled by a particular machine

Question 45

To improve muscular strength, a regimen of ________ for each exercise is generally recommended

A) 1 set of 3 reps
B) 2 sets of 3 reps
C) 3 sets of 6 reps
D) 5 sets of 3 reps

Question 46

How many days of weight training per week are optimal for strength gains?

A) 1 to 2
B) 2 to 3
C) 3 to 4
D) 4 to 5

Question 47

A general rule is that once ________ reps of an exercise can be performed easily, the load should be increased to a point at which 6 reps are maximal.

A) 7
B) 8
C) 9
D) 10

Question 48

The phase of a weight-training program in which most of the strength gains are realized is the ________ phase.

A) slow progression
B) maintenance
C) recruitment
D) starter

Question 49

Which phase of a muscular strength exercise prescription requires one workout per week?

A) starter phase
B) slow progression phase
C) initial conditioning phase
D) maintenance phase

Question 50

Exercising ________ days per week is sufficient to improve muscular endurance.

A) 1 to 2
B) 2 to 3
C) 3 to 5
D) 6 to 7

Question 51

What is the key to a strength-training program that you will be motivated to continue?

A) finding a low-cost gym or recreation facility
B) designing a program that is both challenging and fun
C) never exercising alone
D) hiring a personal trainer at least a few weeks a year to keep you on track

Question 52

A regular strength-training program increases VO₂max.

Question 53

A regular strength-training program increases resting metabolic rate.

Question 54

Muscular strength is defined as the maximal weight an individual can lift in one set.

Question 55

A motor nerve and all the fibers it controls is called a motor unit.

Question 56

Muscle action refers to a muscle's shortening or lengthening.

Question 57

An isotonic contraction refers to a static contraction against an immovable object.

Question 58

An isometric contraction refers to a muscle contraction against a movable object at a fixed speed.

Question 59

An eccentric muscle action occurs when a muscle lengthens.

Question 60

A slow-twitch muscle fiber contracts slowly and fatigues easily.

Question 61

A fast-twitch type IIa muscle fiber produces force quickly and also fatigues quickly.

Question 62

Muscle fiber recruitment refers to the process of muscle fiber filaments sliding over each other.

Question 63

Genetics is the primary determinant of muscle fiber type.

Question 64

Individuals with a predominance of fast-twitch muscle fibers are more susceptible to becoming obese and developing diabetes.

Question 65

During low-intensity exercise, only slow-twitch muscle fibers are recruited.

Question 66

Anabolic steroids are used by athletes to increase performance in endurance events such as the marathon.

Question 67

Androstenedione has been shown to significantly increase lean body mass.

Question 68

Muscle fiber recruitment is an involuntary action directed by the nervous system.

Question 69

The more motor units used, the greater the force exerted.

Question 70

Increasing the workload throughout a strength-training program is based on the concept of progressive overload.

Question 71

Low resistance and high repetitions should be used for gains in endurance as part of a weight-training program.

Question 72

Hypertrophy is an increase the number of muscle fibers seen with weight training.

Question 73

Men increase strength faster and to a greater extent than women do when beginning similar weight-training programs.

Question 74

Spotters are important for safety when using free weights.

Question 75

The starter phase of a weight-training program is the phase in which most of the strength gains are made.

Question 76

Weight-bearing exercises have been shown to help prevent osteoporosis.

Question 77

An additional positive side effect of weight training is that it results in a reduced resting metabolic rate.

Question 78

Describe the health benefits of strength training.

Question 79

List the various parts of skeletal muscle and their functions.

Question 80

Explain the function of a motor unit in a muscle contraction.