Chapter 4: Muscular Strength and Endurance

Question 1

Muscle fibres are made of ____

Answer 1

Myofibrils

Question 2

Strength training causes the ____ of individual muscle fibres to increase by _______

Answer 2

• Size

- Increasing the number of myofibrils

Question 3

3 things muscle fibres are classified according to

Answer 3

• Strength
• Speed of contraction
• Energy source

Question 4

The body recruits one or more _____ to contract a muscle

Answer 4

Motor units

Question 5

Strength training improves the body’s ability to _____________

Answer 5

Recruit motor units

Question 6

6 benefits of muscular strength and endurance

Answer 6

• Improved performance of physical activities
• Injury prevention
• Improved body composition
• Enhanced self-image and quality of life
• Improved muscle and bone health with aging
• Prevention and management of chronic disease

Question 7

2 main types of exercise

Answer 7

• Static (isometric)

- Dynamic (isotonic)

Question 8

2 types of muscle contraction in isotonic exercise

Answer 8

• Eccentric

- Concentric

Question 9

Number of days per week recommended for weight training

Answer 9

2-4

Question 10

To build strength rapidly, lift weight as heavy as ___% of your maximum capacity

Answer 10

80

Question 11

For endurance, lift weight _____% of your maximum

Answer 11

40-60

Question 12

A heavy weight and low repetitions builds builds _____

Answer 12

Strength

Question 13

A light weight and high reps builds _____

Answer 13

Endurance

Question 14

For general fitness, do _____ reps of each exercise

Answer 14

8-12