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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 |
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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. |
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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 |
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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 |
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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 |
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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. |
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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 |
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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 |
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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 |
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10 | |
In weight training, a group of lifts is called a |
| | A) | repetition |
| | B) | workload |
| | C) | sequence |
| | D) | circuit |
| | E) | set |
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11 | |
Stretching for flexibility is most effective during the cool-down. |
| | A) | true |
| | B) | false |
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12 | |
An example of an isotonic exercise is a sit-up. |
| | A) | true |
| | B) | false |
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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 |
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14 | |
Hypertrophy occurs when a muscle is stimulated by an increased workload. |
| | A) | true |
| | B) | false |
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15 | |
To breathe correctly when lifting weights, inhale on exertion. |
| | A) | true |
| | B) | false |
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2002 McGraw-Hill Higher Education