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Weight Training Methods Quiz #2

Total questions: 109

Worksheet time: 1hrs 22mins

Name
Class
Date
1.

It is estimated that up to _______calories are required to build one pound of muscle

a)

1,500

b)

2,500

c)

3,500

d)

4,500

2.

The ultimate goals of ultimate nutritional intake during resistance training are (check all that apply)

a)

maximize protein synthesis

b)

minimize protein degradation

c)

restore muscle fuel stores

d)

maintain euhydration

3.

During fasting or in the absence of nutritional intake after resistance training, the muscle is in a state of negative nitrogen balance, indicating that:

Choose all that apply

a)

Protein synthesis exceeds protein degradation

b)

Protein degradation exceeds protein syntheis

c)

the body is in an Anabolic state

d)

the body is in a Catabolic state

4.

Anabolic actions affect only the muscle fibers that were activated during the resistance exercise

a)

True

b)

False

5.

Catabolic actions affect only the muscle fibers that were activated during the resistance exercise

a)

True

b)

False

6.

Identify all of the functions of Insulin

a)

Promotes glucose uptake by the tissue

b)

Promotes amino acids uptake by the tissues

c)

Promotes glycogen formation

d)

Promotes protein synthesis

7.

which hormone promotes glucose and amino acid uptake by the tissues, promotes glycogen formation and protein synthesis?

a)

Growth Hormone

b)

Testosterone

c)

Insulin

d)

IGF-1

8.

which hormone is produced in the liver and stimulates the growth of most body tissues?

a)

Growth Hormone

b)

Testosterone

c)

Insulin

d)

IGF-1

9.

which hormone has an anabolic and androgenic effect?

a)

Growth Hormone

b)

Testosterone

c)

Insulin

d)

IGF-1

10.

which hormone is secreted from the anterior pituitary gland?

a)

Growth Hormone

b)

Testosterone

c)

Insulin

d)

IGF-1

11.

Which of the following sources of proteins have a high biological value?

a)

Peas

b)

Beans

c)

Nuts

d)

Salmon

12.

Which of the following sources of proteins have a low biological value?

a)

Peas

b)

Beans

c)

Nuts

d)

Salmon

13.

Which of the following macronutrients is the major energy source during resistance exercise?

a)

Protein

b)

Fats

c)

Carbohydrates

14.

Which of the following macronutrients is required in order to maintain concentrations of circulating testosterone in the body?

a)

Protein

b)

Fats

c)

Carbohydrates

15.

Which of the following macronutrients is not considered a primary energy source?

a)

Protein

b)

Fats

c)

Carbohydrates

16.

This type of nutrient is needed in larger amounts and includes proteins, fats, and carbohydrates

a)

Carbohydrate

b)

Micronutrient

c)

Mineral

d)

Macronutrient

17.

This macronutrient is a building block for the body's tissues

a)

Carbohydrate

b)

Fat

c)

Protein

d)

Vitamin

18.

Nutrients that serve as energy and energy reserve. There are three types: Monounsaturated, saturated and Polyunsaturated.

a)

Fat

b)

Protein

c)

Carbohydrates

d)

Nutrients

19.

Compounds that help to regulate body processes and act as catalysts in food metabolism

a)

Fats

b)

Vitamins

c)

Minerals

d)

Carbohydrates

20.

Elements in food that regulate several of he body's chemical processes.

a)

Minerals

b)

Fats

c)

Nutrients

d)

Protein

21.

A collection of chemical reactions that takes place in the body's cells. Determines the rate at which our bodies break down and use food for energy.

a)

Calorie

b)

Metabolism

c)

Nutrition

d)

Nutrient

22.

One gram of carbohydrate has how many calories?

a)

9

b)

7

c)

4

d)

14

23.

The RDA of protein is

a)

55-75% of total calories

b)

Less than 25% of total calories

c)

0.5 grams per pound of body weight

d)

More than 30grams

24.

One gram of fat has how many calories?

a)

9

b)

7

c)

4

d)

14

25.

The RDA of fat is

a)

55-75% of total calories

b)

Less than 25% of total calories

c)

0.5 grams per pound of body weight

d)

More than 30grams

26.

One gram of alcohol has how many calories?

a)

9

b)

7

c)

4

d)

14

27.

One pound of fat has how many calories?

a)

3000

b)

2500

c)

500

d)

3500

28.

The RDA of Carbohydrates is

a)

55-75% of total calories

b)

Less than 25% of total calories

c)

0.5 grams per pound of body weight

d)

More than 30grams

29.

The Recommended intake of fiber per day is

a)

Less than 11 grams

b)

Between 10-20 grams

c)

0.5 grams per pound of body weight

d)

More than 30grams

30.

Vitamin D has many important functions, check all that apply.

a)

Carries waste products out of the body

b)

Most powerful regulator of cell growth

c)

Reduces the risk of many cancers

d)

Helps to regulate body temperature

e)

Reduces the risk of arthritis and CHD

31.

Water has many important functions, check all that apply.

a)

Carries waste products out of the body

b)

Most powerful regulator of cell growth

c)

Reduces the risk of many cancers

d)

Helps to regulate body temperature

e)

Reduces the risk of arthritis and CHD

32.

What can we do to decrease cancer causing Nitrates in our diet?

a)

Eat more meat

b)

Cook meat at temperatures greater than 300 degrees

c)

Grill or broil your meats

d)

Add acidic ingredients such as vinegar or lemon to your meats

33.

The following are helpful strategies for lowering your percentage of body fat. Check all that apply.

a)

Do not eat breakfast

b)

Instead of 3 big meals eat 5-6 smaller meals

c)

Eat a small breakfast, a moderate lunch and a big dinner

d)

Reduce caloric intake by 300-500 calories

e)

Weight train at least 3 times per week

34.

The following are functions of fat, check all that apply.

a)

Part of all cell membranes

b)

Building, repairing and maintaining tissues

c)

Main energy source

d)

Aids in digestion

e)

Important in maintaining continuous blood glucose levels

35.

The following are functions of Protein, check all that apply.

a)

Part of all cell membranes

b)

Building, repairing and maintaining tissues

c)

Main energy source

d)

Aids in digestion

e)

Important in maintaining continuous blood glucose levels

36.

The following are functions of Carbohydrates, check all that apply.

a)

Part of all cell membranes

b)

Building, repairing and maintaining tissues

c)

Main energy source

d)

Aids in digestion

e)

Important in maintaining continuous blood glucose levels

37.

High Protein/High Fat/Low Carbohydrate diets maybe detrimental to your health because these diets. Check all that apply.

a)

Help you lose weight

b)

Cause chronic inflammation

c)

Increase the risk of Coronary Heart Disease

d)

Associated with greater incidence of cancer and type II diabetes

38.

What is the problem with dieting alone (in the absence of weight training)?

a)

It's boring

b)

You may lose upwards of 25% muscle mass

c)

It will stimulate your metabolism

d)

It will expedite your weight loss

39.

What is the importance of weight training as it relates to weight loss?

a)

It increases Resting Metabolic Rate

b)

It expedites your weight loss

c)

Increases your muscle mass

d)

All of the above

40.

What Macronutrients seem to be most important for Hypertrophy? Check all that apply

a)

Fats

b)

Carbohydrates

c)

Protein

d)

Vitamins

41.

Leg Abductor

a)

Gluteus Medius and Tensor Fasciae Latae

b)

Gluteus Maximus

c)

Biceps Femoris

42.

Arm Flexor

a)

Hamstrings

b)

Triceps

c)

Anterior Deltoid

d)

Posterior Deltoid

43.

Knee Extensor

a)

Rhomboids

b)

Quadriceps

c)

Hamstrings

d)

Teres Major

44.

Hip Extensor

a)

Gluteus Medius

b)

Gluteus Maximus

c)

Trapezius

d)

Piriformis

45.

Retractor of the scapula

a)

Upper Trapezus

b)

Posterior Deltoid

c)

Rhomboids

d)

Gastrocnemius

46.

External Rotation of the Humerus

a)

Lower Trapezius & Serratus Anterior

b)

Anterior Deltoid & Biceps

c)

Gluteus Medius & T.F.L.

d)

Infraspinatus & Teres Minor

47.

Horizontal Abduction of the Humerus

a)

Anterior Deltoid

b)

Posterior Deltoid

c)

Middle Deltoid

d)

Pectoralis Minor

48.

Plantar Flexion

a)

Gastrocnemius

b)

Anterior Tibialis

c)

Illiopsoas

d)

Teres Major

49.

Dorsiflexion

a)

Anterior deltoid

b)

Posterior Tibialis

c)

Anterior Tibialis

d)

Soleus

50.

Elbow Extensor

a)

Biceps

b)

Rhomboids

c)

Triceps

d)

Deltoid

51.

Horizontal Adduction of the humerus

a)

Posterior Deltoid

b)

Pectoralis Major

c)

Triceps

d)

Gastrocnemius

52.

Hip Flexion

a)

Glueus Maximus

b)

Hamstrings

c)

Illiopsoas

d)

Semitendinosus

53.

Supination

a)

position of the forearm with the palm down

b)

position of the forearm with the palm up

c)

movement that increases the angle between two bones

d)

Movement that decreases the angle between two bones

54.

Pronation

a)

Position of the forearm with the palm down

b)

Position of the forearm with the palm up

c)

movement of a body part towards the mid line of the body

d)

moving the sole of the foot inward

55.

Abduction

a)

Movement of a body part towards the mid line of the body

b)

Movement of a body part anteriorly

c)

Movement of a body part posteriorly

d)

Movement of a body part away from the mid line of the body

56.

Inversion

a)

Movement of the plantar surface of the foot distally

b)

Movement of a join where the bones are closer together

c)

Movement of the sole of the foot inward

d)

Movement of the sole of the foot outward

57.

Eversion

a)

Movement of the sole of the foot inward

b)

Movement of the sole of the foot outward

c)

Movement of the plantar surface of the foot distally

d)

Moving the anterior part of the foot closer to the tibia

58.

Flexion

a)

Movement of a body part away from the midline of the body

b)

Movement of a body part towards the midline of the body

c)

Movement of a joint where the bones are closer together

d)

Movement of a joint that increases the angle between two bones

59.

Which type of training requires muscles to resist a constant weight over a range of motion, causing a change to the length of the muscle?

a)

Isotonic training

b)

Isokinetic training

c)

Suspension training

d)

Resistance band training

60.

Which of the following are benefits of suspension training?

a)

Ability to use body weight in multiple angles

b)

Increased abdominal muscle activation

c)

Good for increasing strength with heavy resistance

d)

Variety of exercises

61.

The following statements are true of resistance band training. Choose all that apply

a)

you get maximal resistance at the beginning of the movement

b)

You get maximal resistance at the end of the movement

c)

You get minimal resistance at the beginning of the movement

d)

You get minimal resistance at the end of the movement

62.

Why is controlling the speed of movement important during strength training.

a)

Consistent application of force

b)

More total muscle force produce

c)

More fiber activation

d)

Less potential for injury

63.

Which of the following is NOT a general recommendation for strength training?

a)

Strength train at least two days per week

b)

Perform only single joint exercises

c)

Control the speed of movement

d)

Work out all major muscle groups

64.

Fill in the blank: For strength training, the recommended maximum repetition is (a)   per set.

65.

Which training goal requires the shortest rest period between sets?

a)

Strength

b)

Power (single-effort event)

c)

Hypertrophy

d)

Muscular endurance

66.

Which of the following are advantages of using free weights over resistance training machines?

a)

More functional – learning curve

b)

Works more muscles

c)

Safer

d)

Less expensive

67.

What is the correct position for your knees during a squat, as shown in the images?

a)

Knees should extend past the toes

b)

Knees should stay behind the toes

c)

Knees should be locked

d)

Knees should touch each other

68.

What are two common mistakes shown in the images when performing bodyweight exercises?

a)

Arching the back excessively

b)

Keeping the core tight

c)

Letting the hips drop or rise too much

d)

Maintaining a straight line from shoulders to feet

69.

In what year were the ancient Olympics held?

a)

756 B.C.

b)

766 B.C.

c)

776 B.C.

d)

786 B.C.

70.

Who founded the first YMCA and what was its significance by 1860?

a)

George Barker Windship; invented weightlifting devices

b)

Alan Calvert; promoted adjustable barbells

c)

Eugen Sandow; inspired bodybuilding competitions

d)

George Williams; emphasized exercise and physical fitness

71.

When was the first Modern Olympics held?

a)

1796

b)

1896

c)

1996

d)

2006

72.

When was women's weight lifting added to the Olympic Program?

a)

2000

b)

2010

c)

2020

d)

There is no women's weight lifting in the Olympic Games

73.

Harold Zinkin invented the Universal Gym Machine in the late (a)  

74.

How did the Nautilus fitness machine, invented by Arthur Jones, changed gym training.

a)

Moved focus from free-weights to machine based

b)

Focused on free-weights

c)

Variable resistance cam to match body's natural strength curve

d)

None of the above

75.

Who is credited with changing the image of fitness centers from dungeons to pleasant multipurpose training facilities?

a)

Victor Tanny

b)

Jack LaLanne

c)

Joe Gold

d)

Arnold Schwarzenegger

76.

What impact did the documentary 'Pumping Iron' have on the perception of weight training in America?

a)

Normalized body building. No longer freakish

b)

popularized weight training

c)

Golden age of body building

d)

None of the above

77.

What are the four reciprocating curves found in the sagittal plane of the spine?

a)

Cervical, Thoracic, Lumbar, Sacral

b)

Cervical, Thoracic, Pelvic, Sacral

c)

Cervical, Lumbar, Sacral, Coccyx

d)

Thoracic, Lumbar, Sacral, Coccyx

78.

Abnormal curvature of the spine, resulting in a hunchbacked appearance

a)

Lordosis

b)

Scoliosis

c)

Kyphosis

d)

Pytosis

79.

An abnormal lateral curvature of the spine

a)

Lordosis

b)

Kyphosis

c)

Scoliosis

d)

Kinosis

80.

Which muscle compresses your abdominal contents?

(a)  

81.

The coach wants you to rotate your trunk and do side bending exercises. Which pair of muscles allows you to accomplish this exercise?

a)

internal and external obliques

b)

transversus abdominis and rectus abdominis

c)

serratus anterior and trapezius

d)

transversus abdominis and rhomboids

82.

Which muscle is active when you do "crunches" for your 6-pack, and also flexes the ribs and stabilizes the pelvis?

a)

Transversus abdominis

b)

Internal Obliques

c)

rectus abdominis

d)

External Obliques

83.

Which exercise involves both the internal and external obliques?

a)

Jack Knife

b)

Bicycle Crunches

c)

Bird Dog

d)

Plank

84.

What are the main functions of the spine as described in the lesson?

a)

Protecting the spinal cord and nerve roots

b)

Providing weight bearing, transmission of forces, and motion

c)

Maximizing joint, ligament, and muscle function

d)

All of the above

85.

increases phosphocreatine in muscles

increased energy

enhance ATP utilization

contributes to buffering of acidosis

a)

creatine

b)

arginine

c)

ergogenic aids

d)

nutritional supplements

86.

removal and reintroduction of the athletes own blood to increase red blood cells

a)

steroids

b)

marijuana

c)

blood doping

d)

illegal drugs

87.

The ergogenic effects of caffeine are: (check all that apply)

a)

Increase in fat mobilization

b)

decreased perceived exertion

c)

Muscle growth

d)

muscle glycogen sparing

88.

What type of ergogenic aid is being described?

These are a group of synthetic hormones which resemble the male hormone testosterone and are taken to promote protein synthesis and muscle growth. Available in tablet, capsule, solution (injection) and cream form.

a)

Anabolic Steroids

b)

Human Growth Hormone

c)

EPO

d)

Blood Doping

89.

Which ergogenic aid is known for increasing oxygen delivery to muscles by stimulating red blood cell production?

a)

Anabolic Steroids

b)

Human Growth Hormone

c)

EPO

d)

Blood Doping

90.

What does an increased red blood cell do?

a)

you have more blood

b)

you have less chance to die

c)

improves your ability to carry oxygen

91.

Which of the following have been proven to be ergogenic in humans? select all that apply

a)

DHEA

b)

Androstenedione

c)

Clenbuterol

d)

Creatine

e)

Caffeine

92.
The breakdown of Glucose (sugar) 
is called?
a)
creatine kinase
b)
ATP -Pc
c)
hydrolysis
d)
Glycolysis
93.
What is the fuel for ATP-PC
a)
glucose
b)
phosphocreatine
c)
fatty acids
d)
fats
94.
What is the by-product of anaerobic glycolosis?
a)
Carbon Dioxide
b)
Water
c)
Lactic Acid
d)
Urine
95.
What energy system will this athlete use predominately?
a)
Lactic acid system
b)
ATP-PC
c)
Aerobic
d)
ATP stores
96.
How long will the anaerobic system last?
a)
3mins+
b)
30secs
c)
10secs-3mins
d)
10secs
97.
What fuels will the aerobic energy system use?
a)
Phosphocreatine
b)
Glucose
c)
Fat, Glucose and Protein
d)
Glycogen
98.

What takes place in the Mitochondria?

a)

Anaerobic Respiration

b)

ATP_PC SYtem

c)

Aerobic Respiration

d)

Nothing

99.
What will ATP become when it loses a phosphate?
a)
Adenosine  Monophosphate 
b)
Adenosine Triphosphate
c)
Adenine
d)
Adenosine Diphosphate 
100.

What is the biproduct of anaerobic glicolysis?

a)

Acetyl coenzyme 

b)

Lactate

c)

Oxygen

d)

Glucose

101.

Which of the following are psychological effects of anabolic steroid use?

a)

Increased aggressiveness

b)

Decreased sex drive

c)

Gynecomastia

d)

Testicle shrinking

102.

Androstenedione supplementation at high dosages can lead to increased levels of (a)   , which may result in gynecomastia and possibly certain cancers.

103.

Which of the following supplements was banned by the FDA in 2004 due to reported adverse effects including death, heart attack, and stroke?

a)

Creatine

b)

Beta-Alanine

c)

Ephedrine (Ma Huang)

d)

Caffeine

104.

Which of the following statements about creatine supplementation is/are correct?

a)

Loading dose is 20-25 grams daily for five days.

b)

Maintenance dose is 2 grams per day.

c)

Creatine supplementation is recommended for aerobic endurance sport competition.

d)

Consuming creatine with a glucose-containing drink increases uptake and storage in skeletal muscle.

105.

Which of the following is true regarding caffeine and its use in sports?

a)

Caffeine is banned by the NCAA at urine concentrations higher than 15 μg/mL.

b)

The ergogenic effect of caffeine was sound to last even after 10 hours

c)

Performance improvements are greater when caffeine is ingested in tablet form.

d)

Taking more than 5 mg/kg of caffeine provides greater benefits for exercise performance.

106.

Blood doping enhances athletic performance by increasing the number of (a)   blood cells.

107.

What is the primary function of erythropoietin (EPO) in the body?

a)

Increase muscle mass

b)

Stimulate red blood cell production

c)

Reduce fatigue

d)

Enhance bone strength

108.

Athletes should consume ___grams of protein per pound of body weight

a)

.5

b)

.6

c)

.7

d)

Athletes should not worry about consuming protein

109.

Athletes should consume ___grams of carbohydrate per pound of body weight

a)

1

b)

2

c)

3

d)

4