Deck 9: Muscle Fitness and Resistance Exercise

Question 1

Which muscle fibers are resistant to fatigue because they rely on aerobic metabolism?

A)type I
B)type IIB
C)type IIA
D)intermediate

Answer 1

A

Question 2

Which of the following is an advantage of free weights over weight machines?

A)no spotters required
B)easier to change weights
C)does not cause soreness
D)more related to real-life activities and movements

Answer 2

D

Question 3

Which of the following terms is used to describe an increase in the size of muscle cells?

A)hyperplasia
B)hypertrophy
C)multifibrosis
D)atrophy

Answer 3

B

Question 4

In which of the following contractions is the length of the muscle decreased?

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

Question 5

Leverage is an important mechanical principle that influences strength because

A)a person with long limbs has a disadvantage mechanically.
B)the body uses a system of levers to produce movement.
C)it is possible to change the length of your limbs to increase strength.
D)it causes the muscles to contract.

Question 6

Maximum strength is usually reached at what age?

A)teens
B)20's
C)30's
D)40's

Question 7

Why are free weights typically not recommended for beginners?

A)They are too expensive and beginners do not know if they will like them or not.
B)They require balance and technique,which may be difficult for beginners.
C)Beginners cannot perform free weight exercises for all major muscle groups.
D)Fitness centers typically do not have free weights with light enough resistance for beginners.

Question 8

Lack of fitness in which muscle group is typically related to poor posture and potential back problems?

A)abdominals
B)hamstrings
C)biceps
D)trapezius

Question 9

Which of the following are primarily effective for building static strength?

A)isotonics
B)isometrics
C)concentric
D)eccentric

Question 10

Which type of machine maintains constant velocity and matches the resistance to the effort of the performer?

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

Question 11

A measure of the maximum amount of force that a muscle can exert one time is called

A)power.
B)strength.
C)progression.
D)muscular endurance.

Question 12

Men and women can compete on a fairly equal basis against each other on a test of ________ muscular endurance.

A)absolute
B)static
C)isometric
D)relative

Question 13

Which of the following forms of training may make use of the BOSU and Swiss balls?

A)plyometrics
B)isometric training
C)functional balance training
D)isokinetic training

Question 14

The capacity of a muscle to continue contracting over a long period of time is called

A)power.
B)muscular strength.
C)muscular endurance.
D)cardiovascular endurance.

Question 15

Free weights and calisthenics are considered to be which of the following?

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

Question 16

Which of the following types of muscle is found in the digestive tract?

A)cardiac
B)smooth
C)skeletal
D)circular

Question 17

Muscular endurance depends on

A)the efficiency of the heart muscle and circulatory system.
B)the efficiency of the local skeletal muscles and the nerves that control them.
C)the effectiveness of the heart and skeletal muscles to work together.
D)the effectiveness of the central nervous system to send fast signals to the muscles being moved.

Question 18

Which type of training is most often used for the development of explosive power?

A)plyometric
B)isokinetic
C)isometric
D)periodization

Question 19

Individuals with a large percentage of fast twitch muscle fibers will generally

A)increase muscle size and strength more quickly than those with a large percentage of slow twitch muscle fibers.
B)increase muscular endurance more quickly than those with a large percentage of slow twitch muscle fibers.
C)gain muscular strength and size more slowly than those with a large percentage of slow twitch fibers.
D)gain relative strength faster than absolute strength.

Question 20

Which of the following is true regarding muscular fitness?

A)strength is more easily developed in slow-twitch fibers
B)muscular endurance is developed best with heavy weights and few repetitions
C)muscular strength is not influenced by age
D)relative strength of women is similar to that of men

Question 21

Good muscle fitness is associated with

A)looking one's best.
B)improved athletic performance.
C)wellness.
D)all the above

Question 22

Which form of training is focused on improving movements used in real life?

A)isokinetic training
B)cross training
C)functional fitness training
D)plyometric training

Question 23

Which is true regarding anabolic steroids and supplements?

A)human growth hormone is a safe alternative to steroids
B)creatine works by enhancing energy production and delaying fatigue
C)andostrenedione is approved as an anabolic supplement by the FDA
D)health problems from steroid use are reversible

Question 24

The 1 repetition maximum (1 RM)refers to the maximum amount of resistance you can move

A)in one set.
B)in one day.
C)one time.
D)none of the above

Question 25

Which of the following is true about resistance exercise?

A)soreness is a part of the normal adaptive response
B)older adults need to use a higher percentage of their 1 RM
C)one set can produce up to 50% of the total possible gain in strength
D)the specific prescription for strength is typically between 40 and 50% of 1 RM

Question 26

Which of the following statements is most accurate regarding the maintenance of strength?

A)Once strength is developed,the same frequency that was used to reach that level is necessary for maintenance.
B)To maintain strength,a minimum of 4 days per week is continually necessary.
C)Strength is not lost once it is developed.
D)Once strength is developed,fewer days per week are necessary for maintenance.

Question 27

The use of alternating bouts of muscle fitness and cardiovascular endurance activities with short rests in between is called

A)body toning training.
B)plyometric training.
C)circuit training.
D)pilates training.

Question 28

Which lift is NOT included in the competitive sport of powerlifting?

A)dead lift
B)clean and jerk
C)bench press
D)squat

Question 29

Bella is trying out for the cross country team.She will want to use a PRE program designed to build which of the following?

A)muscle endurance
B)muscle strength
C)power
D)flexibility

Question 30

Which of the following terms describes the plank exercise?

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

Question 31

Plyometric exercises are an example of a(n)

A)isotonic exercise.
B)isometric exercise.
C)isokinetic exercise.
D)myotatic reflex.

Question 32

What is the key consideration for muscle endurance training?

A)heavy weights and short rests
B)light weights and high repetitions
C)alternating bouts of heavy weights and light weights
D)daily calisthenics

Question 33

As you increase your strength and muscular fitness it often becomes hard to keep improving? Which principle does this reflect?

A)specificity
B)rest and recovery
C)diminishing returns
D)overload

Question 34

The recommended training method for muscle fitness is referred to as

A)plyometric exercise.
B)eccentric contraction exercise.
C)progressive resistance exercise.
D)antagonist muscle exercise.

Question 35

Which of the following is a good recommendation for people interested in general muscle fitness?

A)a strength training phase followed by endurance training
B)a muscle endurance program
C)a combined strength and endurance program
D)a calisthenic-based core training program

Question 36

Sets and reps are captured with which term of the FITT formula?

A)frequency
B)intensity
C)time
D)all of the above

Question 37

Pushing against a brick wall is an example of a(n)

A)isotonic workout.
B)isokinetic workout.
C)dynamic workout.
D)none of the above

Question 38

To increase strength,it is recommended to take ________ seconds on the lifting phase (concentric)and ______ seconds on the lowering (eccentric)phase.

A)3,2
B)2,4
C)5,2
D)6,8

Question 39

If your exercise goal is to gain strength,you should use which of the following?

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