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A Wellness Way of Life Cover Image
A Wellness Way of Life, 5/e
Gwen Robbins, Ball State University
Debbie Powers, Ball State University
Sharon Burgess, Ball State University

Developing Flexibility and Muscular Fitness

Multiple Choice Quiz



1

Potential benefits of a flexibility program include: decreases risk of injury, decreases aches and pains, enhances athletic performance, and ____________________
A)decreases resting pulse
B)increases oxygen uptake
C)decreases muscular tension
D)increases reaction time
E)decreases isometric contractions
2

A correct guideline for flexibility development is
A)stretch to the point of pain and hold.
B)warm up before stretching.
C)avoid stretching during the cool down.
D)bounce while stretching to increase range of motion.
E)stretch until muscles quiver.
3

The type of stretching that is preferred in a general fitness program is ____________________ stretching.
A)static
B)specificity
C)plyometric
D)ballistic
E)dynamic
4

Potential benefits of muscular fitness programs include: appearance, injury prevention, weight control, athletic performance, and ____________________
A)increased oxygen uptake
B)decreased resting pulse
C)increased target heart rate
D)increased bone density
E)decreased metabolism
5

Three types of muscle contractions are:
A)fast-twitch, medium-twitch, slow-twitch
B)concentric, eccentric, voluntary
C)voluntary, involuntary, autogenic
D)isometric, isotonic, isokinetic
E)flexion, extension, facilitation
6

Identify a correct safety guideline for a muscular fitness workout.
A)Use partial range of motion with heavier weights.
B)Move joints from full extension to lockout.
C)Exhale on exertion and inhale on release.
D)Swing the weights and use momentum.
E)Arch your back to protect your lower back from pain.
7

An example of an isometric exercise would be
A)pressing your palms together
B)biceps curl
C)jumping jack
D)pushup
E)bench press on a Nautilus or Universal machine
8

Swinging or ballistic stretching may initiate
A)the specificity reflex
B)a relaxation response
C)the Valsalva maneuver
D)the stretch reflex
E)muscle hypertrophy
9

For general conditioning, which of the following weight training programs is recommended?
A)50-60% resistance for 1-2 sets of 15-20 repetitions
B)70-75% resistance for 1-2 sets of 8-12 repetitions
C)70-80% resistance for 3-5 sets of 5-10 repetitions
D)80-90% resistance for 1-3 sets of 4-6 repetitions
E)90-100% resistance for set of 2-3 repetitions
10

In weight training, a group of lifts is called a
A)repetition
B)workload
C)sequence
D)circuit
E)set
11

Stretching for flexibility is most effective during the cool-down.
A)true
B)false
12

An example of an isotonic exercise is a sit-up.
A)true
B)false
13

A good guideline for maintaining flexibility in resistance training is to exercise from full contraction to full extension with joint lockout.
A)true
B)false
14

Hypertrophy occurs when a muscle is stimulated by an increased workload.
A)true
B)false
15

To breathe correctly when lifting weights, inhale on exertion.
A)true
B)false