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WorksheetsCh4 Study Guide
Total questions: 63
Worksheet time: 32mins
Myofibrils are made up of groups of muscle fibers.
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false
The development of large muscle fibers is referred to as atrophy.
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false
Slow-twitch muscle fibers fatigue more rapidly than fast-twitch muscle fibers.
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false
Power activities, such as sprinting, use predominantly fast-twitch muscle fibers.
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false
A person recruits more motor units when picking up a small weight than when picking up a large weight.
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false
Strength training can lessen bone loss in postmenopausal females.
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Strength training can improve glucose metabolism.
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false
Muscular strength can be assessed by measuring the maximum amount of weight a person can lift during one repetition.
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Increased muscular strength and endurance reduces one's risk of injury.
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Weight training increases how fast you burn calories because it increases muscle temperature.
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Dynamic weight training involves applying force without a change in the length of the working muscles.
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When a muscle lengthens as it contracts, the movement is referred to as an eccentric contraction.
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Training with free weights is a form of variable resistance exercise.
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Plyometrics involves moving a weight as rapidly as possible.
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false
If your muscles are fatigued after 8–12 repetitions, then completing only one set is sufficient for general fitness.
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During a strength training exercise, when one muscle contracts, the antagonist muscle relaxes to allow the contraction.
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Exercises involving small muscles should be done before exercises using large-muscle groups.
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The isometric side bridge exercise develops the obliques.
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false
Muscular strength is assessed by measuring the
maximum weight a person can lift in a single effort.
most force a muscle can produce in 10 repetitions.
ability of a muscle to hold or repeat a contraction over time.
ability of a muscle to exert force rapidly.
Muscular endurance is assessed by measuring the
most force a muscle can produce in a single maximal effort.
most force a muscle can produce in 10 repetitions.
maximum amount of time a person can hold a muscular contraction.
ability of a muscle to exert force rapidly.
Which describes a muscle fiber?
a motor nerve attached to muscle cells
a protein structure within muscle cells
an enzyme that facilitates metabolism within muscle cells
a single muscle cell
Which is a definition of hypertrophy?
an increase in muscle fiber size
a decrease in muscle fiber size
an increase in muscle fiber number
a decrease in muscle fiber number
What characterizes slow-twitch muscle fibers?
lack of endurance
rapid contraction
fatigue resistance
lack of oxidative energy
What characterizes fast-twitch muscle fibers?
aerobic energy system
rapid contraction
high reliance on oxidative metabolism
great endurance
Which activities predominantly use slow-twitch muscle fibers?
walking and jogging
squats and push-ups
weight training and racket sports
shot-putting and sprinting
Which activity predominantly uses fast-twitch muscle fibers?
walking
bike riding
sprinting
jogging
What makes up a motor unit?
one tendon and one muscle fiber
fast- and slow-twitch muscle fibers
one motor nerve connected to one or more muscle fibers
one motor nerve connected to a tendon
Which of the following is a common result of inactivity and aging?
muscles contracting more quickly
nerves connecting with more muscles
an increase in fat-free mass
a loss of bone mass
How does strength training help prevent and manage chronic diseases such as diabetes and cardiovascular disease?
It increases LDL cholesterol.
It improves glucose metabolism.
It decreases bone density.
It increases blood pressure.
Which essential hormone do males typically have in higher amounts than females, thus allowing males to build more muscle mass, on average, than females?
estrogen
testosterone
adrenaline
insulin
An athlete is activating muscle contractions explosively while lifting 20 pounds, while yesterday he did the same using 10 pounds. This athlete is practicing
purposeful strength training.
power playing.
endurance muscle memory.
engaging weight programming.
Strength training decreases the risk of cardiovascular disease because
stronger muscles reduce the demand on the heart during daily activities.
stronger muscles strengthen the heart by increasing blood pressure.
it reduces HDL cholesterol.
it decreases glucose metabolism.
In addition to strengthening muscles, resistance training also strengthens which of the following?
ligaments and cartilage
eyes and ears
nerves and spinal cord
skin and hair
What percentage of Americans are affected by low-back pain at some point in their lives?
20%
35%
50%
85%
Strength training improves body composition primarily by
decreasing body weight.
increasing muscle mass.
increasing fat weight.
decreasing muscle mass.
Increasing your muscle mass will also increase your
risk of low-back pain.
proportion of fat.
testosterone levels.
metabolic rate.
One can easily notice improvements in strength training because it involves
rapid weight loss.
greater flexibility.
reduced resting heart rate.
measurable objectives.
At what age do people typically begin to lose muscle mass?
30
40
50
60
Which condition plays a major role in the decrease in muscle strength that is often associated with aging?
poor nutrition
inactivity
bone loss
low-back pain
Isometric exercise is best defined as a muscle contraction that
involves movement.
causes the muscle to get shorter as it contracts.
does not change the length of the muscle.
includes changing the angle of the joint.
Which of the following muscle contractions includes muscular force exerted as a muscle shortens?
eccentric
isometric
concentric
isotonic
During which of the following muscle contractions does a muscle lengthen as it contracts?
isometric
concentric
static
eccentric
Which of the following is a good resistance training option for developing explosive strength?
eccentric loading
plyometrics
isokinetic exercise
isometrics
Which type of exercise is performed by jumping from a platform to the ground and then jumping back up on the platform?
plyometrics
isokinetic
speed loading
eccentric loading
Isokinetic exercise is best described as applying force
with movement.
at a constant speed.
without movement.
while lengthening a muscle.
One advantage associated with static exercises is that they
mimic the speed of contraction needed for some sports.
require no equipment.
require inexpensive equipment.
build strength but not endurance.
When comparing free weights and weight machines, free weights
are less readily available than weight machines.
require less skill to use than weight machines.
strengthen in ways that are more adaptable to real life.
require less coordination than weight machines.
Stability balls are particularly effective for working the
legs.
arms.
core.
shoulders.
What determines training intensity for weight training?
number of sets
amount of weight lifted
number of repetitions
amount of time lifting
Which amount of resistance and number of repetitions is most effective for improving muscular endurance?
40% to 60% RM; 15–20 repetitions
40% to 60% RM; 1–5 repetitions
70% to 80% RM; 5–10 repetitions
80% to 100% RM; 5 repetitions
Which amount of resistance and number of repetitions is most effective for building muscular strength rapidly?
40 to 60% RM; 15–20 repetitions
40 to 60% RM; 1–5 repetitions
80% RM; 1–5 repetitions
90 to 100% RM; 10–15 repetitions
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 once per week.
In weight training, what is the definition of a set?
a group of exercises followed by a rest period
a group of repetitions followed by a rest period
8–10 repetitions of a specific exercise
a single muscle contraction
Which of the following is a possible sign of overtraining?
needing a heavier weight to reach fatigue
increased coordination
tiredness at the end of the workout
decreased performance
For overall fitness, how many different exercises should a weight training program include?
2 to 3
5 to 6
8 to 10
12 to 14
An antagonistic muscle is a muscle that
relaxes as an opposing muscle contracts.
is considered part of a large-muscle group.
contracts as the surrounding muscles contract.
is considered part of a small-muscle group.
What does the term ergogenic aids refer to?
machine-assisted fitness techniques
performance-enhancing substances
free-weight lifting strategies
injury-prevention exercises
What are some possible side effects of energy drinks?
increased cancer risk and reduced immune function
liver damage and mental confusion
blood clots and high blood viscosity
insomnia and heart palpitations
Psychological disturbances and liver damage are side effects of which substance?
caffeine
anabolic steroids
energy drinks
erythropoietin
Adding elastic bands to free weights is an example of which type of exercise?
variable resistance exercise
static exercise
constant resistance exercise
endurance exercise
Which muscles do lunges help develop?
quadriceps
deltoids
obliques
triceps
Curl-ups primarily develop the
quadriceps.
rectus abdominis.
gastrocnemius.
deltoids.
Spine extensions primarily develop the
quadriceps.
erector spinae.
gastrocnemius.
deltoids.
