Quiz 4: Muscular Strength and Endurance

How is muscular strength assessed? A) by measuring the most force a muscle can produce in one effort B) by measuring the most force a muscle can produce in 10 repetitions C) by measuring the ability to exert a submaximal force repeatedly over time D) by measuring the ability of a muscle to exert force rapidly

How is muscular endurance assessed? A) by measuring the most force a muscle can produce in a single maximal effort B) by measuring the most force a muscle can produce in 10 repetitions C) by measuring the ability to exert a submaximal force repeatedly over time D) by measuring the ability of a muscle to exert force rapidly

What makes up a motor unit? A) one tendon and one muscle fiber B) fast- and slow-twitch muscle fibers C) one motor nerve connected to muscle fibers D) one motor nerve connected to a tendon

Which describes a muscle fiber? A) a motor nerve attached to muscle cells B) a protein structure within muscle cells C) an enzyme that facilitates metabolism within muscle cells D) an individual muscle cell

Which is a definition of hypertrophy? A) an increase in muscle fiber size B) a decrease in muscle fiber size C) an increase in muscle fiber number D) a decrease in muscle fiber number

What characterizes slow twitch muscle fibers? A) lack of endurance B) rapid contraction C) fatigue resistance D) a lack of oxidative energy

What characterizes fast twitch muscle fibers? A) aerobic energy system B) rapid contraction C) used of oxidative energy system D) endurance

Which activities predominantly use slow-twitch muscle fibers? A) walking and jogging B) jumping and sprinting C) weight training D) shot putting

Which activities predominantly use fast-twitch muscle fibers? A) walking and jogging B) bike riding C) sprinting D) hiking

Properly aligning the spine and the strong muscles in which area can reduce such injuries as low back pain? A) abdomen and hips B) shoulders and chest C) neck D) feet

What percentage of all Americans will be afflicted with low back pain at some point in their life? A) 20% B) 35% C) 50% D) 85%

How does strength training improve body composition? A) primarily by decreasing body weight B) primarily by increasing muscle mass C) primarily by increasing fat weight D) primarily by decreasing muscle mass

When does the metabolic rate increase? A) when fat mass increases B) when fat mass decreases C) when muscle mass decreases D) when muscle mass increases

How much boost to the resting metabolic rate can strength training provide? A) 1% B) 5% C) 10% D) 15%

Which essential hormone do men have in higher amounts than women,allowing men to build more muscle mass than women? A) estrogen B) testosterone C) adrenaline D) insulin

Which is a result of inactivity and aging? A) muscles contracting more quickly B) nerves connecting with more muscles C) increase in fat free mass D) loss of bone mass

At what age do people typically begin to lose muscle mass? A) 30 B) 40 C) 50 D) 60

Which condition can cause the decrease in muscle strength often associated with aging? A) malnutrition B) inactivity C) strength training D) endurance training

How does strength training help prevent and manage chronic disease? A) increasing systolic blood pressure B) increasing LDL cholesterol C) improving glucose metabolism D) decreasing bone density

Which statement describes a condition of gender and strength training? A) Men have more muscle mass in the lower body than women do. B) Women tend to lose inches and increase strength with resistance training. C) Men are about 10% stronger in upper body strength when compared to women. D) Testosterone levels in women are about two times higher than in men.

Which describes a comparison between women's and men's body composition? A) Women have more muscle tissue in the upper body. B) Women have approximately the same capacity for increases in strength. C) Women have higher speed of nervous control of muscle. D) Women have larger muscles fibers.

What is the best description for isometric? A) applying force with movement B) applying force at a constant speed. C) applying force without a change in the length of the muscle. D) applying force while a muscle is lengthening.

Which advantage is associated with static exercises? A) They mimic the speed of contraction needed for some sports. B) They require no equipment. C) They require special equipment. D) They strengthen already developed muscles.

What is the best classification of an exercise that includes muscular force exerted as a muscle shortens? A) eccentric B) isometric C) concentric D) isotonic

During which exercise does a muscle lengthen as it contracts? A) isometric exercise B) concentric contraction C) speed-loading exercise D) eccentric contraction

Which is a good resistance training technique for developing explosive strength? A) eccentric loading B) plyometrics C) isokinetics D) isometrics

Which type of isotonic exercise would athletes use to simulate movement during sprinting or throwing? A) variable resistance B) plyometrics C) speed loading D) eccentrics

Which type of exercise is an individual performing when s/he jumps from a platform to the ground and then jumps back up on the platform? A) plyometrics B) isokinetics C) speed loading D) eccentrics

What is the best description of isokinetic exercise? A) applying force with movement B) applying force at a constant speed C) applying force without movement D) applying force while lengthening a muscle

What do experts say when they compare free weights to weight machines? A) Weight machines are better for developing explosive strength. B) Weight machines are safer. C) Weight machines are harder to use. D) Weight machines are less convenient.

Which is true when comparing free weights and weight machines? A) Free weights are less available. B) Free weights require less skill. C) Free weights adapt to real life motion. D) Free weights require less coordination.

Which describes a type of body weight exercise that emphasizes control of movement? A) isometrics B) plyometrics C) isotonics D) Pilates

What do stability ball exercises improve? A) handgrip strength B) overall power C) "core" endurance and strength D) isokinetic strength

What is the MINIMUM number of training days per week for gaining strength? A) 2 B) 3 C) 5 D) 6

What determines training intensity for weight training? A) number of sets B) amount of weight lifted C) number of repetitions D) amount of time lifting

What is the recommended amount of resistance and number of repetitions for improving muscular endurance? A) 40-60% RM; 15 to 20 repetitions B) 40-60% RM; 1 to 5 repetitions C) 70-80% RM; 1 to 5 repetitions D) 80-100% RM; 5 repetitions

What is the recommended amount of resistance and number of repetitions for building muscular strength rapidly? A) 40-60% RM; 15 to 20 repetitions B) 40-60% RM; 1 to 5 repetitions C) 80% RM; 1 to 5 repetitions D) 90-100% RM; 10 to 15 repetitions

What is the best way to build individual muscle strength and muscle size? A) Use heavy resistance with few repetitions for multiple sets. B) Use medium resistance with a medium number of repetitions. C) Use light resistance with many repetitions. D) Do resistance exercises for each muscle at least 5 days per week.

What is the best way to improve muscular endurance? A) Use heavy resistance with few repetitions. B) Use medium resistance with a medium number of repetitions. C) Use light resistance with many repetitions. D) Do resistance exercises for each muscle no more than 2 days per week.

In weight training,what is the definition of a set? A) group of exercises followed by a rest period B) group of repetitions followed by a rest period C) group of similar exercises followed by a rest period D) single muscle contraction

How long should the rest interval between sets last to gain muscular strength and endurance for general fitness? A) less than 1 minute B) 1 to 3 minutes C) 3 to 5 minutes D) more than 5 minutes

Which exercise program is an example of a weight-training program focused on building muscular endurance? A) 1 set, 8 to 12 repetitions, 70% of 1 RM B) 1 set, 3 to 5 repetitions, 85% of 1 RM C) 3 sets, 4 to 6 repetitions, 80% of 1 RM D) 3 sets, 8 to 12 repetitions, 40 to 60% of 1 RM

For overall fitness,how many different exercises should a weight-training program include? A) 2-3 B) 5-6 C) 8-10 D) 12-14

Which defines an antagonist muscle? A) a muscle that is stretched when an agonist muscle contracts, opposing the agonist B) a muscle that is a contracting muscle C) a muscle that is a strong, powerful muscle D) a muscle that is a small, weak muscle

Which activity is recommended when working with free weights? A) keep the weight close to your body B) use a spotter for all exercises C) lift most of the weight with your arms D) bounce the barbell against your body

Which approach is recommended for strength training safety? A) hold your breath to stabilize the body during heavy lifts B) hold the thumbs away from the bar C) use an alternate grip when a spotter is unavailable D) rest between sets of exercises

Which muscle group do lunges develop? A) quadriceps B) deltoids C) pectoralis major D) triceps

Which muscle group do crunches develop? A) quadriceps B) rectus abdominis C) gastrocnemius D) deltoids

Which is a muscle group developed through spine extensions? A) quadriceps B) erector spinae1 pound C) gastrocnemius D) deltoids

The development of large muscle fibers is referred to as atrophy.

Myofibrils are made up of groups of muscle fibers.

Slow twitch muscle fibers do not fatigue as rapidly as fast twitch muscle fibers.

Power activities such as sprinting use predominantly fast twitch muscle fibers.

A person recruits more motor units when picking up a small weight than when picking up a large weight.

Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes including cancer and cardiovascular disease.

Increased muscular strength and endurance reduces one's risk of injury.

Weight training improves body composition by increasing fat free mass and raising metabolism.

Strength training can lessen bone loss in postmenopausal women.

Strength training can improve glucose metabolism.

Women have a much larger proportion of muscle tissue in the upper body compared to men.

Muscular strength can be assessed by measuring the maximum amount of weight a person can lift during one repetition.

Muscular endurance can be assessed by measuring the speed at which a set amount of weight can be moved.

Dynamic weight training involves applying force without a change in the length of the working muscles.

To build strength using isometric exercises,it is best to hold the contraction maximally for at least 30 seconds.

When a muscle lengthens as it contracts,the movement is referred to as an eccentric contraction.

Training with free weights is a form of variable resistance exercise.

Plyometrics involves moving a weight as rapidly as possible.

Weight machines are safer,but an exerciser should use a spotter.

Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day.

For a strength-training program to develop general fitness,it is best to choose resistance of about 90% of 1 RM.

For a strength training program to develop general fitness,it is sufficient to do just one set of each exercise.

During a strength training exercise,the agonist muscle contracts and the antagonist muscle stretches to allow the contraction.

Exercises involving small muscles should be done before exercises using large muscle groups.

In a strength-training program,one should increase resistance when s/he can do at least 8 repetitions of a particular exercise with good form.

The isometric side bridge exercise develops the obliques.

Name the two major types of muscle fibers,and describe key differences between them.Give at least two examples of activities that primarily use each type of fiber.

List at least five benefits of muscular strength and endurance,and describe specifically how developing strength and endurance provides each benefit.

Describe gender differences in muscular strength and endurance and in responses to strength training.List at least two factors that help explain these differences.

Explain the difference between static and dynamic exercise and between concentric and eccentric muscle contractions.Give at least two examples of each.

Describe key differences between training with exercise machines and training with free weights.List at least two advantages and two disadvantages of each type of equipment.

Apply the FITT principle to strength training.Describe a complete weight-training program for general fitness according to the FITT guidelines.

How does one make progress in a weight training program? When and how should a person increase resistance for safe training benefits?