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Fit & Well Core Concepts and Labs in Physical Fitness and Wellness 13Th Edition By Thomas Fahey – Test Bank
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Fit & Well (Fahey), 13e
Chapter 2 Principles of Physical Fitness
1) Which is the best definition of physical activity?
- A) movement carried out by the skeletal muscles that requires energy
- B) actions that use about 150 calories of energy per hour
- C) exercise that significantly increases breathing and heart rates
- D) any repetitive movement that causes gains in muscle mass
Answer: A
Page Ref: 30
Section: Physical Activity and Exercise for Health and Fitness
Topic: Physical Activity; Physical Fitness
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
2) To which type of physical activity does the term exercise specifically refer?
- A) discontinuous and unplanned activity
- B) planned, structured, and repetitive activity
- C) very occasional and brief activity
- D) random or unstructured activity
Answer: B
Page Ref: 30
Section: Physical Activity and Exercise for Health and Fitness
Topic: Physical Activity; Exercise
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
3) According to the latest recommendations, for substantial health benefits adults should
- A) do at least 150 minutes of moderate-intensity aerobic exercise per week.
- B) exercise at a moderate level for 10 to 15 minutes every day.
- C) limit themselves to performing some type of resistance training every day.
- D) get at least 150 minutes of vigorously intense exercise per day.
Answer: A
Page Ref: 31
Section: Physical Activity and Exercise for Health and Fitness
Topic: Physical Activity; Benefits of Physical Activity
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
4) Which statement is correct regarding physical activity?
- A) People should avoid doing more than two hours of activity per day.
- B) Regular activity must be intense to provide health benefits.
- C) Activity must be in the form of a formal, continuous exercise program.
- D) A little physical activity is better than none.
Answer: D
Page Ref: 31
Section: Physical Activity and Exercise for Health and Fitness
Topic: Physical Activity; Benefits of Physical Activity
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Understand
Accessibility: Keyboard Navigation
5) Physical activity guidelines published by the U.S. Department of Health and Human Services suggest which action to achieve or maintain weight loss?
- A) Exercise up to 90 minutes per day.
- B) Exercise 45 to 60 minutes per day.
- C) Exercise 10 to 20 minutes per day.
- D) Exercise for 30 minutes every other day.
Answer: A
Page Ref: 32
Section: Physical Activity and Exercise for Health and Fitness
Topic: Physical Activity; Benefits of Physical Activity
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
6) Cardiorespiratory endurance, flexibility, and muscular strength are all components of
- A) body composition.
- B) specific skill activities.
- C) health-related fitness.
- D) relative strength.
Answer: C
Page Ref: 33
Section: Components of Physical Fitness
Topic: Cardiorespiratory Endurance; Fitness Activities
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
7) Which term is defined as the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
- A) anaerobic capacity
- B) adaptive capacity
- C) cardiorespiratory endurance
- D) muscular endurance
Answer: C
Page Ref: 34
Section: Components of Physical Fitness
Topic: Cardiorespiratory Endurance; Fitness Activities
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
8) What is one effect of increasing one’s cardiorespiratory endurance?
- A) The amount of blood pumped per heartbeat decreases.
- B) The resting heart rate decreases.
- C) Blood volume decreases.
- D) The resting blood pressure increases.
Answer: B
Page Ref: 34-35
Section: Components of Physical Fitness
Topic: Cardiorespiratory Endurance; Fitness Activities
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
9) Which condition is closely linked to heart disease?
- A) low cardiorespiratory fitness
- B) low muscular strength
- C) poor flexibility
- D) poor reaction time
Answer: A
Page Ref: 35
Section: Components of Physical Fitness
Topic: Cardiorespiratory Endurance; Fitness Activities
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
10) What is the definition of muscular strength?
- A) the ability to sustain a given level of muscular tension over time
- B) the ability to move the joints through a full range of motion
- C) the amount of force a muscle can produce with a single maximum effort
- D) the amount of force a muscle can produce repeatedly over 60 seconds
Answer: C
Page Ref: 35
Section: Components of Physical Fitness
Topic: Muscular Strength; Body Composition
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
11) Which change to muscle cells causes older adults to lose muscular strength?
- A) The cells get smaller in size.
- B) The cells get larger in size.
- C) The cells increase in number.
- D) The cells attach to the nervous system.
Answer: A
Page Ref: 36
Section: Components of Physical Fitness
Topic: Muscular Strength
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
12) What is muscular endurance?
- A) the ability to resist fatigue and to sustain muscular tension over time
- B) the ability to move the joints through a full range of motion
- C) the amount of force a muscle can produce with a single maximum effort
- D) the amount of time required to contract a muscle completely
Answer: A
Page Ref: 36
Section: Components of Physical Fitness
Topic: Muscular Endurance
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
13) Which of the following statements best describes flexibility?
- A) the ability to move without pain during exercise
- B) the ability to move the joints through their full range of motion
- C) the ability to engage in sustained motion without resistance
- D) the ability to move rapidly during exercise
Answer: B
Page Ref: 36
Section: Components of Physical Fitness
Topic: Flexibility
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
14) What characterizes healthy body composition?
- A) a high proportion of muscle and bone and an acceptably low proportion of fat and water
- B) a high proportion of muscle, fat, and bone and a low proportion of water
- C) a high proportion of bone, fat, and water and a low proportion of muscle
- D) a high proportion of muscle, bone, and water and an acceptably low proportion of fat
Answer: D
Page Ref: 36
Section: Components of Physical Fitness
Topic: Body Composition
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
15) What is the best way to lose body fat?
- A) fad diets endorsed by celebrities
- B) exercise alone
- C) diet pills and supplements
- D) sensible diet and regular exercise
Answer: D
Page Ref: 36
Section: Components of Physical Fitness
Topic: Body Composition
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
16) Which ability is a skill-related fitness component?
- A) motivation
- B) agility
- C) endurance
- D) flexibility
Answer: B
Page Ref: 36-37
Section: Components of Physical Fitness
Topic: Skill-related Fitness
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
17) Which activity best demonstrates specificity of training?
- A) weight training to develop cardiorespiratory endurance
- B) doing push-ups to develop chest and shoulder endurance
- C) running to develop flexibility
- D) bicycling to develop back strength
Answer: B
Page Ref: 37
Section: Principles of Physical training: Adaptation to Stress
Topic: Training Principles
Learning Objective: Explain training principles.
Bloom’s: Understand
Accessibility: Keyboard Navigation
18) Which statement is true regarding exercise and physical activity for those with disabilities?
- A) People with disabilities are limited in the levels of fitness they can attain.
- B) Physical activity for people with disabilities carries more risks than for able-bodied people.
- C) Physical activity is more important for people with disabilities than for able-bodied people.
- D) Participation in competitive sports such as tennis and hockey is not possible for people with disabilities.
Answer: C
Page Ref: 38
Section: Principles of Physical training: Adaptation to Stress
Topic: Benefits of Physical Activity
Learning Objective: Adapt a fitness program to meet special health considerations.
Bloom’s: Remember
Accessibility: Keyboard Navigation
19) The body adapting to a gradual increase in the amount of exercise is the definition of which stage of exercising?
- A) progressive overload
- B) specificity of exercise
- C) the principle of reversibility
- D) the principle of assessment
Answer: A
Page Ref: 38
Section: Principles of Physical training: Adaptation to Stress
Topic: Progressive Overload
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
20) Which of the following is a dimension used to determine the amount of overload needed to maintain or improve one’s fitness level?
- A) cool-down time
- B) flexibility
- C) specificity
- D) frequency
Answer: D
Page Ref: 39
Section: Principles of Physical training: Adaptation to Stress
Topic: Progressive Overload; FITT-VP Principle
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
21) Which of the following statements about exercise intensity is accurate?
- A) The intensity level required to obtain health benefits is greater than that needed to improve fitness.
- B) Fitness benefits occur when people exercise harder than their normal level of activity.
- C) The appropriate level of exercise intensity is the same for all people.
- D) To develop flexibility, a person must stretch the muscles to the same length each time.
Answer: B
Page Ref: 39
Section: Principles of Physical training: Adaptation to Stress
Topic: Progressive Overload; FITT-VP Principle
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
22) The time component of the FITT-VP refers to the
- A) amount of weight lifted in one repetition.
- B) number of training days per week.
- C) type of exercise a person engages in.
- D) number of sets and repetitions of specific exercises.
Answer: D
Page Ref: 39
Section: Principles of Physical training: Adaptation to Stress
Topic: Progressive Overload; FITT-VP Principle
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
23) What is the recommended duration for a session of cardiorespiratory endurance exercise?
- A) 5 to 10 minutes
- B) 10 to 20 minutes
- C) 20 to 60 minutes
- D) 60 to 120 minutes
Answer: C
Page Ref: 39
Section: Principles of Physical training: Adaptation to Stress
Topic: Progressive Overload; FITT-VP Principle
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
24) How quickly will people who stop exercising lose up to 50% of their fitness improvement?
- A) 1 week
- B) 2 weeks
- C) 3 weeks
- D) 2 months
Answer: D
Page Ref: 40
Section: Principles of Physical training: Adaptation to Stress
Topic: Reversibility
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
25) If one must temporarily stop exercising regularly, which factor should be maintained while the others are curtailed?
- A) specificity
- B) intensity
- C) frequency
- D) time
Answer: B
Page Ref: 40
Section: Principles of Physical training: Adaptation to Stress
Topic: Reversibility
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
26) Training can improve the body’s ability to transport and use oxygen no more than about
- A) 5 to 10%.
- B) 5 to 30%.
- C) 40 to 50%.
- D) 60 to 70%.
Answer: B
Page Ref: 40
Section: Principles of Physical training: Adaptation to Stress
Topic: Individuality
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
27) What does the Physical Activity Readiness Questionnaire for Everyone (PAR-Q+) achieve?
- A) It establishes a proper exercise intensity level.
- B) It identifies potential exercise resources.
- C) It determines exercise safety.
- D) It helps set exercise goals.
Answer: C
Page Ref: 41
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design; Medical Clearance for Exercise
Learning Objective: Describe how to assess physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
28) An exercise stress test is used to detect
- A) joint problems.
- B) excess body fat.
- C) excess emotional stress.
- D) symptoms of heart disease.
Answer: D
Page Ref: 41
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design; Medical Clearance for Exercise
Learning Objective: Identify factors that can impact a fitness program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
29) What is the first step in creating a successful fitness program?
- A) determining your training intensity
- B) assessing your current fitness level
- C) setting specific fitness goals
- D) choosing activities to participate in
Answer: B
Page Ref: 41
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design; Assessing Physical Fitness
Learning Objective: Describe how to assess physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
30) Which activities are on the bottom level of the physical activity pyramid?
- A) walking, climbing stairs, and yard work
- B) jogging, swimming, and bicycling
- C) weight lifting and running
- D) stretching and walking
Answer: A
Page Ref: 42
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design; Physical Activity Recommendations
Learning Objective: Explain how to create a physical fitness program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
31) Which activities are best for developing cardiorespiratory endurance?
- A) activities that involve continuous rhythmic movements of large muscle groups
- B) activities that alternate between brief periods of maximal exertion and rest
- C) activities that gently extend joints beyond their normal range of motion
- D) activities that involve working with weights or against resistance
Answer: A
Page Ref: 42
Section: Designing Your Own Exercise Program
Topic: Cardiorespiratory Endurance; Fitness Program Design
Learning Objective: Explain how to design an exercise program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
32) Which activities best develop muscular strength and endurance?
- A) activities that involve continuous rhythmic movements of large muscle groups
- B) activities that gently extend joints beyond their normal range of motion
- C) activities that involve working with resistance, such as weights
- D) activities that focus on relaxing the muscles and quieting the mind
Answer: C
Page Ref: 42
Section: Designing Your Own Exercise Program
Topic: Muscular Strength; Muscular Endurance; Fitness Program Design
Learning Objective: Explain how to design an exercise program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
33) Which is most effective in improving flexibility?
- A) stretching when muscles feel tight
- B) stretching once a month
- C) stretching a few muscles each time
- D) stretching major muscle groups regularly
Answer: D
Page Ref: 42
Section: Designing Your Own Exercise Program
Topic: Flexibility; Fitness Program Design
Learning Objective: Explain how to design an exercise program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
34) Which combination of activities is most effective at developing healthy body composition?
- A) weight training and stretching
- B) a sensible diet and regular exercise
- C) a sensible diet and sedentary activities
- D) stretching and cardiorespiratory endurance exercise
Answer: B
Page Ref: 42
Section: Designing Your Own Exercise Program
Topic: Body Composition; Fitness Program Design
Learning Objective: List strategies that support long-term fitness programs.
Bloom’s: Remember
Accessibility: Keyboard Navigation
35) What is the best way to improve and maintain fitness?
- A) exercising very hard once a week
- B) exercising consistently
- C) choosing the best form of exercise
- D) exercising for a long time every day
Answer: B
Page Ref: 43
Section: Designing Your Own Exercise Program
Topic: Training Principles; Fitness Program Design
Learning Objective: List strategies that support long-term fitness programs.
Bloom’s: Remember
Accessibility: Keyboard Navigation
36) When are overuse or overtraining injuries most likely to occur?
- A) when a person trains 3 days on average per week after a period of inactivity
- B) when a person warms up prior to exercise, thus putting extra stress on the leg and arm muscles
- C) when a person increases the frequency of exercise before increasing the intensity of exercise
- D) when a person increases the intensity of exercise before increasing the time (duration) of exercise
Answer: D
Page Ref: 43
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design; Physical Activity Recommendations
Learning Objective: List strategies that support long-term fitness programs.
Bloom’s: Remember
Accessibility: Keyboard Navigation
37) How does cooling down help those who exercise?
- A) It restores circulation to its normal resting condition.
- B) It extends the duration of the cardiorespiratory endurance portion of the workout.
- C) It increases the chance of overtraining.
- D) It is most effective for workouts of less than 20 minutes in duration.
Answer: A
Page Ref: 45
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design; Physical Activity Recommendations
Learning Objective: Explain how to design an exercise program.
Bloom’s: Understand
Accessibility: Keyboard Navigation
38) What is another name for cycle training?
- A) specificity
- B) skill training
- C) periodization
- D) overload
Answer: C
Page Ref: 45
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design; Physical Activity Recommendations
Learning Objective: Explain how to design an exercise program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
39) What is one way to effectively develop a higher degree of fitness?
- A) Consistently overtrain.
- B) Keep to a rigid, unchanging program.
- C) Vary the program from time to time.
- D) Take time off and then restart the process.
Answer: C
Page Ref: 45
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design; Physical Activity Recommendations
Learning Objective: List strategies that support long-term fitness programs.
Bloom’s: Remember
Accessibility: Keyboard Navigation
40) Which is a good strategy for evaluating a health and fitness center?
- A) Sign a long term contract based solely on what is in the brochure.
- B) Visit at the time of day when you plan to use the club.
- C) Accept the lowest cost of membership.
- D) Assume that the equipment will be updated regularly.
Answer: B
Page Ref: 48
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design
Learning Objective: Explain how to design an exercise program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
41) The relative risk of death from heart disease decreases by as much as 65% when the least and most active men and women are compared.
Answer: TRUE
Page Ref: 30
Section: Principles of Physical Fitness
Topic: Benefits of Physical Activity
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
42) Short periods of intense activity do not compensate for hours of inactivity.
Answer: TRUE
Page Ref: 30
Section: Physical Activity and Exercise for Health and Fitness
Topic: Physical Activity
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
43) Exercise and physicalactivity are synonyms.
Answer: FALSE
Page Ref: 30
Section: Physical Activity and Exercise for Health and Fitness
Topic: Physical Activity; Exercise
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
44) To obtain health benefits, one must do daily physical activity in one session rather than in multiple bouts.
Answer: FALSE
Page Ref: 32
Section: Physical Activity and Exercise for Health and Fitness
Topic: Physical Activity; Fitness Activities
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
45) The benefits of exercise extend beyond disease prevention.
Answer: TRUE
Page Ref: 32
Section: Physical Activity and Exercise for Health and Fitness
Topic: Benefits of Physical Activity
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Understand
Accessibility: Keyboard Navigation
46) Daily physical activity of 30 minutes per day is sufficient for most people to maintain weight loss.
Answer: FALSE
Page Ref: 32
Section: Physical Activity and Exercise for Health and Fitness
Topic: Benefits of Physical Activity
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
47) Moderate-intensity physical activity can improve health, but it may not be enough to improve fitness.
Answer: TRUE
Page Ref: 33
Section: Physical Activity and Exercise for Health and Fitness
Topic: Benefits of Physical Activity
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
48) Moderate levels of physical activity can improve brain health and function.
Answer: TRUE
Page Ref: 34
Section: Physical Activity and Exercise for Health and Fitness
Topic: Benefits of Physical Activity
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Remember
Accessibility: Keyboard Navigation
49) Cardiorespiratory endurance is the ability to perform short-duration, high-intensity exercise.
Answer: FALSE
Page Ref: 34
Section: Components of Physical Fitness
Topic: Cardiorespiratory Endurance; Health-Related Fitness
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
50) Swimming and jogging can help develop cardiorespiratory endurance.
Answer: TRUE
Page Ref: 35
Section: Components of Physical Fitness
Topic: Cardiorespiratory Endurance; Health-Related Fitness
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
51) Muscular strength is the ability to sustain a given level of muscular tension for a long period of time or to contract a muscle repeatedly.
Answer: FALSE
Page Ref: 35
Section: Components of Physical Fitness
Topic: Cardiorespiratory Endurance; Health-Related Fitness
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
52) Cardiorespiratory endurance training is the best way to increase muscle mass.
Answer: FALSE
Page Ref: 36
Section: Components of Physical Fitness
Topic: Muscular Strength; Body Composition; Health-Related Fitness
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
53) Endomorph, mesomorph, and ectomorph are all examples of somatotypes.
Answer: TRUE
Page Ref: 36
Section: Components of Physical Fitness
Topic: Body Composition
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
54) Coordination is considered a health-related component of fitness.
Answer: FALSE
Page Ref: 37
Section: Components of Physical Fitness
Topic: Health-Related Fitness
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
55) Balance is considered a skill-related component of fitness.
Answer: TRUE
Page Ref: 37
Section: Components of Physical Fitness
Topic: Skill-related Fitness
Learning Objective: Describe the components of physical fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
56) The principle of specificity states that placing increasing amounts of stress on the body causes adaptations that improve fitness.
Answer: FALSE
Page Ref: 37
Section: Principles of Physical training: Adaptation to Stress
Topic: Training Principles; Specificity
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
57) It is impossible to become an elite athlete if you have a disability.
Answer: FALSE
Page Ref: 38
Section: Principles of Physical training: Adaptation to Stress
Topic: Physical Fitness
Learning Objective: Adapt a fitness program to meet special health considerations.
Bloom’s: Remember
Accessibility: Keyboard Navigation
58) The amount of exercise a person needs to improve fitness is dependent on that person’s current level of fitness.
Answer: TRUE
Page Ref: 39
Section: Principles of Physical training: Adaptation to Stress
Topic: Training Principles; Progressive Overload
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
59) For most people, the optimal frequency for cardiorespiratory endurance exercise in a general fitness program is three to five days per week.
Answer: TRUE
Page Ref: 39
Section: Principles of Physical training: Adaptation to Stress
Topic: Cardiorespiratory Endurance; Training Principles; FITT-VP Principle
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
60) Cardiorespiratory endurance exercise should take place in sessions or bouts of at least 20 continuous minutes in order to build fitness.
Answer: FALSE
Page Ref: 39
Section: Principles of Physical training: Adaptation to Stress
Topic: Cardiorespiratory Endurance; FITT-VP Principle
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
61) To obtain fitness benefits, one must do high-intensity endurance exercise for a minimum of 45 to 60 minutes.
Answer: FALSE
Page Ref: 39
Section: Principles of Physical training: Adaptation to Stress
Topic: Progressive Overload; FITT-VP Principle
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
62) A person who stops exercising on a regular basis may lose up to 50% of her or his fitness improvements within two months.
Answer: TRUE
Page Ref: 40
Section: Principles of Physical training: Adaptation to Stress
Topic: Training Principles; Reversibility
Learning Objective: Explain training principles.
Bloom’s: Remember
Accessibility: Keyboard Navigation
63) The bottom level of the physical activity pyramid contains strength training and flexibility exercises.
Answer: FALSE
Page Ref: 42
Section: Designing Your Own Exercise Program
Topic: Fitness Activities; Fitness Program Design
Learning Objective: Explain how to design an exercise program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
64) Callisthenic exercises such as sit-ups and push-ups can develop muscular strength and endurance.
Answer: TRUE
Page Ref: 42
Section: Designing Your Own Exercise Program
Topic: Muscular Strength; Muscular Endurance; Physical Activity Recommendations
Learning Objective: Explain how to design an exercise program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
65) Lifestyle physical activities make up the tip of the physical activity pyramid.
Answer: FALSE
Page Ref: 42
Section: Designing Your Own Exercise Program
Topic: Fitness Activities; Physical Activity Recommendations
Learning Objective: Explain how to create a physical fitness program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
66) The three phases of an exercise program are the beginning, progress, and maintenance phases.
Answer: TRUE
Page Ref: 43
Section: Designing Your Own Exercise Program
Topic: Fitness Activities; Fitness Program Design
Learning Objective: List strategies that support long-term fitness programs.
Bloom’s: Remember
Accessibility: Keyboard Navigation
67) A warm-up increases blood flow to muscles.
Answer: TRUE
Page Ref: 44
Section: Designing Your Own Exercise Program
Topic: Fitness Activities; Training Principles
Learning Objective: Explain how to design an exercise program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
68) Training lightly during one workout and intensely during the next workout is an example of periodization.
Answer: TRUE
Page Ref: 45
Section: Designing Your Own Exercise Program
Topic: Fitness Activities; Physical Activity Recommendations
Learning Objective: Explain how to design an exercise program.
Bloom’s: Remember
Accessibility: Keyboard Navigation
69) Define physicalactivity and exercise, and describe the differences between them. Give at least three specific examples of each.
Answer: Answers will vary.
Page Ref: 30
Section: Physical Activity and Exercise for Health and Fitness
Topic: Physical Activity; Exercise
Learning Objective: Differentiate amongst physical activity, physical fitness, and exercise.
Bloom’s: Understand
Accessibility: Keyboard Navigation
70) Explain the differences among the guidelines for physical activity for health promotion, the guidelines for physical activity to promote weight management, and the guidelines for exercise to build physical fitness. For each set of guidelines, give an example of a program that meets the goals set by the guidelines.
Answer: Answers will vary.
Page Ref: 30-33
Section: Physical Activity and Exercise for Health and Fitness
Topic: Fitness Program Design
Learning Objective: Explain training principles.
Bloom’s: Apply
Accessibility: Keyboard Navigation
71) Explain the importance of physical activity for people with disabilities, and give two examples each of activities and competitive sports geared toward disabled individuals.
Answer: Answers will vary.
Page Ref: 38
Section: Principles of Physical training: Adaptation to Stress
Topic: Benefits of Physical Activity
Learning Objective: Adapt a fitness program to meet special health considerations.
Bloom’s: Remember
Accessibility: Keyboard Navigation
72) List and describe each dimension of progressive overload. Provide an example of how to apply each dimension to one of the components of health-related fitness.
Answer: Answers will vary.
Page Ref: 38-40
Section: Principles of Physical training: Adaptation to Stress
Topic: Progressive Overload; FITT-VP Principle; Health-Related Fitness
Learning Objective: Describe the components of physical fitness.
Bloom’s: Understand
Accessibility: Keyboard Navigation
73) Describe an appropriate warm-up and cool-down for an exercise session. List at least three positive effects that each exercise has on the body.
Answer: Answers will vary.
Page Ref: 43-45
Section: Designing Your Own Exercise Program
Topic: Fitness Program Design; Physical Activity Recommendations
Learning Objective: Explain how to design an exercise program.
Bloom’s: Understand
Accessibility: Keyboard Navigation
Fit & Well (Fahey), 13e
Chapter 4 Muscular Strength and Endurance
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 of a muscle to exert a submaximal force repeatedly over time
- D) by measuring the ability of a muscle to exert force rapidly
Answer: A
Page Ref: 100
Section: Introduction
Topic: Muscular Strength
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
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 of a muscle to exert a submaximal force repeatedly over time
- D) by measuring the ability of a muscle to exert force rapidly
Answer: C
Page Ref: 100
Section: Introduction
Topic: Muscular Endurance
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
3) 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
Answer: D
Page Ref: 100
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
4) 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
Answer: A
Page Ref: 100
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Understand
Accessibility: Keyboard Navigation
5) What characterizes slow-twitch muscle fibers?
- A) lack of endurance
- B) rapid contraction
- C) fatigue resistance
- D) lack of oxidative energy
Answer: C
Page Ref: 100-101
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
6) What characterizes fast-twitch muscle fibers?
- A) aerobic energy system
- B) rapid contraction
- C) high reliance on oxidative metabolism
- D) great endurance
Answer: B
Page Ref: 101
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
7) Which activities predominantly use slow-twitch muscle fibers?
- A) walking and jogging
- B) jumping and sprinting
- C) weight training
- D) shot putting
Answer: A
Page Ref: 101
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Understand
Accessibility: Keyboard Navigation
8) Which activity predominantly uses fast-twitch muscle fibers?
- A) walking
- B) bike riding
- C) sprinting
- D) jogging
Answer: C
Page Ref: 101
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Understand
Accessibility: Keyboard Navigation
9) 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
Answer: C
Page Ref: 101
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Motor Units
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
10) Which of the following is a common result of inactivity and aging?
- A) muscles contracting more quickly
- B) nerves connecting with more muscles
- C) an increase in fat-free mass
- D) a loss of bone mass
Answer: D
Page Ref: 102
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Age; Muscle Fitness
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
11) How does strength training help prevent and manage chronic diseases such as diabetes and cardiovascular disease?
- A) by increasing systolic blood pressure
- B) by increasing LDL cholesterol
- C) by improving glucose metabolism
- D) by decreasing bone density
Answer: C
Page Ref: 102
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fitness Benefits
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
12) Which of the following is an accurate comparison between women’s and men’s body composition?
- A) Women have more muscle tissue in the upper body than men do.
- B) Women have approximately the same capacity for increases in strength as men do.
- C) Women have a higher speed of nervous control of muscle than men do.
- D) Women have larger muscles fibers than men do.
Answer: B
Page Ref: 103
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Sex Differences
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
13) Which essential hormone do men have in higher amounts than women, thus allowing men to build more muscle mass than women?
- A) estrogen
- B) testosterone
- C) adrenaline
- D) insulin
Answer: B
Page Ref: 103
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Sex Differences
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
14) Injuries such as low back pain can be prevented by properly aligning the spine and the strong muscles in which areas?
- A) abdomen and hips
- B) shoulders and chest
C)neck and head
- D) feet and lower legs
Answer: A
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Injury Prevention
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
15) 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%
Answer: D
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Injury Prevention
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
16) 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
Answer: B
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Muscle Fitness Benefits
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
17) 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
Answer: D
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Muscle Fitness Benefits
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
18) How much can strength training boost resting metabolic rate?
- A) up to 1%
- B) up to 5%
- C) up to 10%
- D) up to 15%
Answer: D
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Muscle Fitness Benefits
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
19) At what age do people typically begin to lose muscle mass?
- A) 30
- B) 40
- C) 50
- D) 60
Answer: A
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Muscle Fitness Benefits
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
20) Which condition plays a major role in the decrease in muscle strength that is often associated with aging?
- A) malnutrition
- B) inactivity
- C) strength training
- D) endurance training
Answer: B
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Muscle Fitness Benefits
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
21) Which statement about gender and strength training is accurate?
- 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 have about 10% greater upper body strength when compared to women.
- D) Testosterone levels in women are about two times higher than those in men.
Answer: B
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Sex Differences
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
22) What is the best description for isometric exercise?
- 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
Answer: C
Page Ref: 105
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
23) What is the best classification of muscular contraction that includes muscular force exerted as a muscle shortens?
- A) eccentric
- B) isometric
- C) concentric
- D) isotonic
Answer: C
Page Ref: 106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
24) During which of the following muscle contractions does a muscle lengthen as it contracts?
- A) isometric
- B) concentric
- C) speed-loading
- D) eccentric
Answer: D
Page Ref: 106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
25) Which of the following is a good resistance training technique for developing explosive strength?
- A) eccentric loading
- B) plyometrics
- C) isokinetics
- D) isometrics
Answer: B
Page Ref: 106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training; Strength Training Exercise Types
Learning Objective: Describe weight training exercises.
Bloom’s: Remember
Accessibility: Keyboard Navigation
26) Which type of isotonic exercise would athletes use to simulate the movement of sprinting or throwing?
- A) variable resistance
- B) plyometrics
- C) speed loading
- D) eccentrics
Answer: C
Page Ref: 106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training; Strength Training Exercise Types
Learning Objective: Describe weight training exercises.
Bloom’s: Remember
Accessibility: Keyboard Navigation
27) Which type of exercise is an individual performing when she or 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
Answer: A
Page Ref: 106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training; Strength Training Exercise Types
Learning Objective: Describe weight training exercises.
Bloom’s: Understand
Accessibility: Keyboard Navigation
28) 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
Answer: B
Page Ref: 106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training; Strength Training Exercise Types
Learning Objective: Describe weight training exercises.
Bloom’s: Remember
Accessibility: Keyboard Navigation
29) 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 inexpensive equipment.
- D) They build strength but not endurance.
Answer: B
Page Ref: 107
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
30) Which is true when comparing free weights and weight machines?
- A) Free weights are less readily available than weight machines.
- B) Free weights require less skill to use than weight machines.
- C) Free weights strengthen in ways that are more adaptable to real-life motion.
- D) Free weights require less coordination than weight machines.
Answer: C
Page Ref: 107
Section: Creating a Successful Strength Training Program
Topic: Exercise Equipment
Learning Objective: Describe weight training exercises.
Bloom’s: Remember
Accessibility: Keyboard Navigation
31) Stability balls are particularly effective for working the
- A) legs.
- B) arms.
- C) core.
- D) neck.
Answer: C
Page Ref: 107
Section: Creating a Successful Strength Training Program
Topic: Strength Training Exercise Types; Exercise Equipment
Learning Objective: Describe weight training exercises.
Bloom’s: Remember
Accessibility: Keyboard Navigation
32) Which term refers to a type of body weight exercise that specifically emphasizes control, movement flow, and breathing?
- A) isometrics
- B) plyometrics
- C) isotonics
- D) Pilates
Answer: D
Page Ref: 108
Section: Creating a Successful Strength Training Program
Topic: Strength Training Exercise Types
Learning Objective: Describe weight training exercises.
Bloom’s: Remember
Accessibility: Keyboard Navigation
33) 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
Answer: B
Page Ref: 108
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
34) What is the recommended amount of resistance and number of repetitions for improving muscular endurance?
- A) 40% to 60% RM; 15 to 20 repetitions
- B) 40% to 60% RM; 1 to 5 repetitions
- C) 70% to 80% RM; 1 to 5 repetitions
- D) 80% to 100% RM; 5 repetitions
Answer: A
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
35) What is the recommended amount of resistance and number of repetitions for building muscular strength rapidly?
- A) 40 to 60% RM; 15 to 20 repetitions
- B) 40 to 60% RM; 1 to 5 repetitions
- C) 80% RM; 1 to 5 repetitions
- D) 90 to 100% RM; 10 to 15 repetitions
Answer: C
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
36) 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 five days per week.
Answer: A
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Understand
Accessibility: Keyboard Navigation
37) 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.
Answer: C
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Understand
Accessibility: Keyboard Navigation
38) In weight training, what is the definition of a set?
- A) a group of exercises followed by a rest period
- B) a group of repetitions followed by a rest period
- C) a group of similar exercises followed by a rest period
- D) a single muscle contraction
Answer: B
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
39) 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
Answer: B
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
40) 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
Answer: D
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Understand
Accessibility: Keyboard Navigation
41) Which approach is recommended for strength training safety?
- A) Hold your breath to stabilize your body during heavy lifts.
- B) Hold your thumbs away from the bar.
- C) Use an alternate grip when a spotter is unavailable.
- D) Rest between sets of exercises.
Answer: D
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
42) For overall fitness, how many different exercises should a weight training program include?
- A) 2 to 3
- B) 5 to 6
- C) 8 to 10
- D) 12 to 14
Answer: C
Page Ref: 110
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
43) Which defines an antagonistic muscle?
- A) a muscle that relaxes as another contracts
- 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
Answer: A
Page Ref: 110
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
44) Which activity is recommended when working with free weights?
- A) Lift the weight in a smooth motion.
- B) Use a spotter for all exercises.
- C) Lift most of the weight with your arms.
- D) Bounce the barbell against your body.
Answer: A
Page Ref: 112
Section: Creating a Successful Strength Training Program
Topic: Exercise Equipment
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
45) What does the term ergogenicaids refer to?
- A) machine-assisted fitness techniques
- B) performance-enhancing substances
- C) free-weight lifting strategies
- D) injury-prevention exercises
Answer: B
Page Ref: 113
Section: Creating a Successful Strength Training Program
Topic: Supplements
Learning Objective: Discuss the use of supplements.
Bloom’s: Remember
Accessibility: Keyboard Navigation
46) What are some possible side effects of energy drinks?
- A) increased cancer risk and masculinization
- B) liver damage and mental confusion
- C) blood clots and high blood viscosity
- D) insomnia and heart palpitations
Answer: D
Page Ref: 114
Section: Creating a Successful Strength Training Program
Topic: Supplements
Learning Objective: Discuss the use of supplements.
Bloom’s: Remember
Accessibility: Keyboard Navigation
47) Psychological disturbances and liver damage are side effects of which substance?
- A) caffeine
- B) anabolic steroids
- C) energy drinks
- D) erythropoietin
Answer: B
Page Ref: 114
Section: Creating a Successful Strength Training Program
Topic: Supplements
Learning Objective: Discuss the use of supplements.
Bloom’s: Remember
Accessibility: Keyboard Navigation
48) Which muscles do lunges help develop?
- A) quadriceps
- B) deltoids
- C) obliques
- D) triceps
Answer: A
Page Ref: 118
Section: Weight Training Exercises
Topic: Strength Training Exercise Types
Learning Objective: Describe weight training exercises.
Bloom’s: Remember
Accessibility: Keyboard Navigation
49) Crunches primarily develop the
- A) quadriceps.
- B) rectus abdominis.
- C) gastrocnemius.
- D) deltoids.
Answer: B
Page Ref: 119
Section: Weight Training Exercises
Topic: Strength Training Exercise Types
Learning Objective: Describe weight training exercises.
Bloom’s: Remember
Accessibility: Keyboard Navigation
50) Spine extensions primarily develop the
- A) quadriceps.
- B) erector spinae.
- C) gastrocnemius.
- D) deltoids.
Answer: B
Page Ref: 119
Section: Weight Training Exercises
Topic: Strength Training Exercise Types
Learning Objective: Describe weight training exercises.
Bloom’s: Understand
Accessibility: Keyboard Navigation
51) Myofibrils are made up of groups of muscle fibers.
Answer: FALSE
Page Ref: 100
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
52) The development of large muscle fibers is referred to as atrophy.
Answer: FALSE
Page Ref: 100
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
53) Slow-twitch muscle fibers do not fatigue as rapidly as fast-twitch muscle fibers.
Answer: TRUE
Page Ref: 100-101
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
54) Power activities, such as sprinting, use predominantly fast-twitch muscle fibers.
Answer: TRUE
Page Ref: 101
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
55) A person recruits more motor units when picking up a small weight than when picking up a large weight.
Answer: FALSE
Page Ref: 101
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Motor Units
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
56) Strength training can lessen bone loss in postmenopausal women.
Answer: TRUE
Page Ref: 102
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fitness Benefits; Sex Differences
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
57) Strength training can improve glucose metabolism.
Answer: TRUE
Page Ref: 102
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fitness Benefits
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
58) Compared to men, women have a much larger proportion of muscle tissue in the upper body.
Answer: FALSE
Page Ref: 103
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Sex Differences
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Remember
Accessibility: Keyboard Navigation
59) Muscular strength can be assessed by measuring the maximum amount of weight a person can lift during one repetition.
Answer: TRUE
Page Ref: 103
Section: Assessing Muscular Strength and Endurance
Topic: Muscular Strength
Learning Objective: Describe how to assess muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
60) Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes, including cancer and cardiovascular disease.
Answer: TRUE
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Muscle Fitness Benefits; Sex Differences
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
61) Increased muscular strength and endurance reduces one’s risk of injury.
Answer: TRUE
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Muscle Fitness Benefits
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
62) Weight training improves body composition by increasing fat-free mass and raising metabolism.
Answer: TRUE
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Muscle Fitness Benefits
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
63) Muscular endurance can be assessed by measuring the speed at which a set amount of weight can be moved.
Answer: FALSE
Page Ref: 105
Section: Assessing Muscular Strength and Endurance
Topic: Muscular Endurance
Learning Objective: Describe how to assess muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
64) Dynamic weight training involves applying force without a change in the length of the working muscles.
Answer: FALSE
Page Ref: 105
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Describe how to assess muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
65) To build strength using isometric exercises, it is best to hold the contraction maximally for at least 30 seconds.
Answer: FALSE
Page Ref: 105
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Describe how to assess muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
66) When a muscle lengthens as it contracts, the movement is referred to as an eccentric contraction.
Answer: TRUE
Page Ref: 106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Describe how to assess muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
67) Training with free weights is a form of variable resistance exercise.
Answer: FALSE
Page Ref: 106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
68) Plyometrics involves moving a weight as rapidly as possible.
Answer: FALSE
Page Ref: 106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
69) Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day.
Answer: TRUE
Page Ref: 108
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
70) For a strength-training program to develop general fitness, it is best to choose resistance of about 90% of 1 RM.
Answer: FALSE
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Describe how to assess muscular fitness.
Bloom’s: Remember
Accessibility: Keyboard Navigation
71) For a strength training program to develop general fitness, it is sufficient to do just one set of each exercise.
Answer: TRUE
Page Ref: 109
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
72) During a strength training exercise, the agonist muscle contracts and the antagonist muscle stretches to allow the contraction.
Answer: TRUE
Page Ref: 110
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
73) Exercises involving small muscles should be done before exercises using large muscle groups.
Answer: FALSE
Page Ref: 110
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
74) In a strength training program, you should increase resistance when you can do at least eight repetitions of a particular exercise with good form.
Answer: FALSE
Page Ref: 111
Section: Creating a Successful Strength Training Program
Topic: Progression
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Remember
Accessibility: Keyboard Navigation
75) Dietary supplements are regulated the same way drugs are.
Answer: FALSE
Page Ref: 114
Section: Creating a Successful Strength Training Program
Topic: Supplements
Learning Objective: Discuss the use of supplements.
Bloom’s: Remember
Accessibility: Keyboard Navigation
76) The isometric side bridge exercise develops the obliques.
Answer: TRUE
Page Ref: 120
Section: Weight Training Exercises
Topic: Strength Training Exercises
Learning Objective: Describe weight training exercises.
Bloom’s: Remember
Accessibility: Keyboard Navigation
77) 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.
Answer: Answers will vary.
Page Ref: 100
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscle Fibers
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Understand
Accessibility: Keyboard Navigation
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.
Answer: Answers will vary.
Page Ref: 103
Section: Basic Muscle Physiology and the Effects of Strength Training
Topic: Muscular Strength; Muscular Endurance; Sex Differences
Learning Objective: Discuss muscular physiology and function.
Bloom’s: Understand
Accessibility: Keyboard Navigation
79) List at least five benefits of muscular strength and endurance, and describe specifically how developing strength and endurance provides each benefit.
Answer: Answers will vary.
Page Ref: 104
Section: Assessing Muscular Strength and Endurance
Topic: Muscular Strength; Muscular Endurance
Learning Objective: Identify the benefits of muscular fitness.
Bloom’s: Understand
Accessibility: Keyboard Navigation
80) Explain the difference between static and dynamic exercise, and between concentric and eccentric muscle contractions. Give at least two examples of each.
Answer: Answers will vary.
Page Ref: 105-106
Section: Creating a Successful Strength Training Program
Topic: Muscular Training
Learning Objective: Describe how to assess muscular fitness.
Bloom’s: Understand
Accessibility: Keyboard Navigation
81) Apply the FITT-VP principle to strength training. Describe a complete weight training program for general fitness according to the FITT-VP guidelines.
Answer: Answers will vary.
Page Ref: 108-110
Section: Creating a Successful Strength Training Program
Topic: FITT-VP Principle
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Apply
Accessibility: Keyboard Navigation
82) How does one make progress in a weight training program? When and how should a person increase resistance for safe training benefits?
Answer: Answers will vary.
Page Ref: 111
Section: Creating a Successful Strength Training Program
Topic: Strength Training Program Planning
Learning Objective: Explain how to create a muscular fitness plan.
Bloom’s: Understand
Accessibility: Keyboard Navigation
83) Describe three specific reasons why active people typically use nutritional supplements and drugs. Give two examples of performance aids targeted at weight trainers, and list two side effects of each.
Answer: Answers will vary.
Page Ref: 113-115
Section: Creating a Successful Strength Training Program
Topic: Supplements
Learning Objective: Discuss the use of supplements.
Bloom’s: Understand
Accessibility: Keyboard Navigation
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