Question 1

Consider the exercise of slow leg raising and lowering in the supine, long lying position. What is the function of the abdominal muscles during the lowering phase and what type of contraction is involved?

A) controlling extension of legs--eccentric contraction
B) stabilizing the pelvis--static contraction
C) tilting the pelvis backward--concentric contraction
D) tilting the pelvis forward--concentric contraction

Accepted Answer

During the lowering phase, the abdominal muscles act to stabilize the pelvis and prevent it from anteriorly tilting, which would cause the lower back to arch excessively. This is a static contraction, as the muscles are contracting isometrically to hold the pelvis in place rather than actively shortening or lengthening.

Question 2

List and discuss four factors that must be considered in any evaluation of a particular exercise.

Accepted Answer

purpose, effectiveness, mechanics, joint & muscle action, intensity, safety, lead-up

Question 3

Which of the following would be the correct order for a series of exercises to strengthen the triceps and the pectorals when using the concept of progressive resistance exercises?
1) bent knee pushup
2) dips on a bar
3) full length pushups
4) full pull-ups

A) 1, 2, 3
B) 1, 3, 4
C) 1, 3, 2
D) 2, 3, 4

1, 3, 2

Accepted Answer

The correct order for an effective series of progressive resistance exercises would be to start with the easiest exercise and gradually increase the difficulty. In this case, the bent knee pushup (1) is the easiest exercise and targets both the triceps and pectorals. Next, the full length pushup (3) is introduced to increase difficulty and still target the same muscles. Finally, dips on a bar (2) are added for a higher level of difficulty, focusing more on the triceps. Full pull-ups (4) mainly target the back muscles and are not effective for this specific goal of strengthening triceps and pectorals. Therefore, the correct order would be 1, 3, 2.

Question 4

How do plyometric jumping exercises act to increase one's vertical jump height?

Accepted Answer

The answer of How do plyometric jumping exercises act to...

Question 5

What type of exercise is an exercise in which the velocity of muscle contraction is controlled?&#10;A) isometric&#10;B) isotonic&#10;C) isokinetic&#10;D) plyometric

Accepted Answer

Isokinetic exercises involve controlling the velocity of muscle contraction through the full range of motion. This type of exercise is typically done using special equipment that provides resistance at a constant speed, so the muscles are forced to contract at a consistent rate. Isometric exercise involves static contractions without movement, isotonic exercise involves movement against a constant load, and plyometric exercise involves explosive movements.

Question 6

Which of the following exercises strengthens all of the abdominal muscles most effectively.&#10;A) crunch sit-up with a twist&#10;B) double leg raises&#10;C) curl up&#10;D) straight back sit-up

Accepted Answer

Crunch sit-ups with a twist target not only the rectus abdominis but also engage the obliques due to the twisting motion, offering a comprehensive workout for all the abdominal muscles.

Question 7

Why is it more difficult to perform a sit-up when the hands are clasped behind the head than when the arms are kept at the side?&#10;A) the resistance arm is greater&#10;B) the resistance arm is smaller&#10;C) the torque of the resistance is reduced&#10;D) the torque produced by the abdominals is reduced

Accepted Answer

When the hands are clasped behind the head, the distance from the head to the hip joint is increased, resulting in a longer lever arm or resistance arm. This means that the torque or rotational force required to lift the head and shoulders off the ground is greater. Therefore, it is more difficult to perform a sit-up with hands clasped behind the head than when the arms are kept at the side.

Question 8

What form of exercise are &#34;negative lifts&#34;?&#10;A) concentric exercise&#10;B) eccentric exercise&#10;C) plyometric exercise&#10;D) static exercise

Accepted Answer

Negative lifts refer to eccentric exercise, which involves lengthening of a muscle under tension or load. It is when the muscle is being contracted as it lengthens, which is the opposite of concentric exercise, where the muscle shortens as it contracts. Plyometric exercise involves fast, explosive movements such as jump training, while static exercise involves maintaining a position or hold without movement.

Question 9

What type of muscular exercise uses a weight machine with an irregular shaped cam?&#10;A) isometric&#10;B) isotonic&#10;C) isokinetic&#10;D) static

Accepted Answer

The answer of What type of muscular exercise uses a...

Question 10

What differences would exist between an exercise program whose goal is endurance and one for which strength is the program goal?

Accepted Answer

The answer of What differences would exist between an exercise...

Question 11

Why should a person not &#34;bounce&#34; during stretching exercises?

Accepted Answer

The answer of Why should a person not &#34;bounce&#34; during...

Question 12

Which is the most important factor in designing exercises for maximum strength?&#10;A) maximum repetitions&#10;B) maximum speed&#10;C) maximum time&#10;D) maximum resistance&#10;Short Answer Questions

Accepted Answer

The answer of Which is the most important factor in...

Question 13

Which of the following is a stretching technique in which one attempts to achieve relaxation of the stretched muscle through reciprocal innervation and/or a tendon organ response?&#10;A) active isolated stretching&#10;B) ballistic stretching&#10;C) proprioceptive neuromuscular facilitation&#10;D) rehabilitative stretching

Accepted Answer

The answer of Which of the following is a stretching...

Question 14

Which muscle is the individual trying to neutralize when doing a sit-up with the hips flexed as much as possible?&#10;A) hamstrings&#10;B) iliopsoas&#10;C) gluteus maximus&#10;D) abdominals

Accepted Answer

The answer of Which muscle is the individual trying to...

Question 15

Describe an exercise for flexibility that uses the concept of proprioceptive neuromuscular facilitation. Explain your rationale for this choice of exercise.

Accepted Answer

The answer of Describe an exercise for flexibility that uses...

Deck 16: Moving Objects: Pushing and Pulling