Quiz 4: Muscular Strength and Endurance
Health & Kinesiology
Q 1Q 1
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
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Multiple Choice
A
Q 2Q 2
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
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Multiple Choice
C
Q 3Q 3
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
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Multiple Choice
C
Q 4Q 4
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
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Multiple Choice
Q 5Q 5
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
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Multiple Choice
Q 6Q 6
What characterizes slow twitch muscle fibers?
A) lack of endurance
B) rapid contraction
C) fatigue resistance
D) a lack of oxidative energy
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Multiple Choice
Q 7Q 7
What characterizes fast twitch muscle fibers?
A) aerobic energy system
B) rapid contraction
C) used of oxidative energy system
D) endurance
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Multiple Choice
Q 8Q 8
Which activities predominantly use slow-twitch muscle fibers?
A) walking and jogging
B) jumping and sprinting
C) weight training
D) shot putting
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Multiple Choice
Q 9Q 9
Which activities predominantly use fast-twitch muscle fibers?
A) walking and jogging
B) bike riding
C) sprinting
D) hiking
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Multiple Choice
Q 10Q 10
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
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Multiple Choice
Q 11Q 11
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%
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Multiple Choice
Q 12Q 12
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
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Multiple Choice
Q 13Q 13
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
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Multiple Choice
Q 14Q 14
How much boost to the resting metabolic rate can strength training provide?
A) 1%
B) 5%
C) 10%
D) 15%
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Multiple Choice
Q 15Q 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
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Multiple Choice
Q 16Q 16
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
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Multiple Choice
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Multiple Choice
Q 18Q 18
Which condition can cause the decrease in muscle strength often associated with aging?
A) malnutrition
B) inactivity
C) strength training
D) endurance training
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Multiple Choice
Q 19Q 19
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
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Multiple Choice
Q 20Q 20
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.
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Multiple Choice
Q 21Q 21
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.
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Multiple Choice
Q 22Q 22
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.
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Multiple Choice
Q 23Q 23
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.
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Multiple Choice
Q 24Q 24
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
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Multiple Choice
Q 25Q 25
During which exercise does a muscle lengthen as it contracts?
A) isometric exercise
B) concentric contraction
C) speed-loading exercise
D) eccentric contraction
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Multiple Choice
Q 26Q 26
Which is a good resistance training technique for developing explosive strength?
A) eccentric loading
B) plyometrics
C) isokinetics
D) isometrics
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Multiple Choice
Q 27Q 27
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
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Multiple Choice
Q 28Q 28
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
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Multiple Choice
Q 29Q 29
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
Free
Multiple Choice
Q 30Q 30
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.
Free
Multiple Choice
Q 31Q 31
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.
Free
Multiple Choice
Q 32Q 32
Which describes a type of body weight exercise that emphasizes control of movement?
A) isometrics
B) plyometrics
C) isotonics
D) Pilates
Free
Multiple Choice
Q 33Q 33
What do stability ball exercises improve?
A) handgrip strength
B) overall power
C) "core" endurance and strength
D) isokinetic strength
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Multiple Choice
Q 34Q 34
What is the MINIMUM number of training days per week for gaining strength?
A) 2
B) 3
C) 5
D) 6
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Multiple Choice
Q 35Q 35
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
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Multiple Choice
Q 36Q 36
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
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Multiple Choice
Q 37Q 37
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
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Multiple Choice
Q 38Q 38
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.
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Multiple Choice
Q 39Q 39
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.
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Multiple Choice
Q 40Q 40
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
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Multiple Choice
Q 41Q 41
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
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Multiple Choice
Q 42Q 42
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
Free
Multiple Choice
Q 43Q 43
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
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Multiple Choice
Q 44Q 44
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
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Multiple Choice
Q 45Q 45
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
Free
Multiple Choice
Q 46Q 46
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
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Multiple Choice
Q 47Q 47
Which muscle group do lunges develop?
A) quadriceps
B) deltoids
C) pectoralis major
D) triceps
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Multiple Choice
Q 48Q 48
Which muscle group do crunches develop?
A) quadriceps
B) rectus abdominis
C) gastrocnemius
D) deltoids
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Multiple Choice
Q 49Q 49
Which is a muscle group developed through spine extensions?
A) quadriceps
B) erector spinae1 pound
C) gastrocnemius
D) deltoids
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Multiple Choice
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True False
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True False
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True False
Q 54Q 54
A person recruits more motor units when picking up a small weight than when picking up a large weight.
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True False
Q 55Q 55
Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes including cancer and cardiovascular disease.
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True False
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True False
Q 57Q 57
Weight training improves body composition by increasing fat free mass and raising metabolism.
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True False
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Q 61Q 61
Muscular strength can be assessed by measuring the maximum amount of weight a person can lift during one repetition.
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True False
Q 62Q 62
Muscular endurance can be assessed by measuring the speed at which a set amount of weight can be moved.
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True False
Q 63Q 63
Dynamic weight training involves applying force without a change in the length of the working muscles.
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True False
Q 64Q 64
To build strength using isometric exercises,it is best to hold the contraction maximally for at least 30 seconds.
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True False
Q 65Q 65
When a muscle lengthens as it contracts,the movement is referred to as an eccentric contraction.
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True False
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True False
Q 69Q 69
Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day.
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True False
Q 70Q 70
For a strength-training program to develop general fitness,it is best to choose resistance of about 90% of 1 RM.
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True False
Q 71Q 71
For a strength training program to develop general fitness,it is sufficient to do just one set of each exercise.
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True False
Q 72Q 72
During a strength training exercise,the agonist muscle contracts and the antagonist muscle stretches to allow the contraction.
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True False
Q 73Q 73
Exercises involving small muscles should be done before exercises using large muscle groups.
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True False
Q 74Q 74
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.
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True False
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Q 76Q 76
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.
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Q 77Q 77
List at least five benefits of muscular strength and endurance,and describe specifically how developing strength and endurance provides each benefit.
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Q 78Q 78
Describe gender differences in muscular strength and endurance and in responses to strength training.List at least two factors that help explain these differences.
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Q 79Q 79
Explain the difference between static and dynamic exercise and between concentric and eccentric muscle contractions.Give at least two examples of each.
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Q 80Q 80
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.
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Q 81Q 81
Apply the FITT principle to strength training.Describe a complete weight-training program for general fitness according to the FITT guidelines.
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Q 82Q 82
How does one make progress in a weight training program? When and how should a person increase resistance for safe training benefits?
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