Test On Chapter 4 (includes Quiz 3)

Question 1

The amount of force a muscle can produce with a single maximum effort

Answer 1

Muscular strength

Question 2

The ability of a muscle or a group of muscles to remain contracted or to contract repeatedly

Answer 2

Muscular endurance

Question 3

Order muscle parts from biggest to smallest

Answer 3

Muscles, fascicles, muscle fiber, myofibril

Question 4

Myofibrils are…

Answer 4

Protein strands

Question 5

Strength training increases the size of muscle fibers by increasing the number of myofibrils

Answer 5

Hypertrophy

Question 6

Inactivity results in the loss of myofibrils (they dissolve)

Answer 6

Atrophy

Question 7

What are the 3 attributes of slow twitch muscles?

Answer 7

1. Fatigue resistant
2. Not as powerful, rapid, or forceful as fast twitch
3. Relies on oxidative energy system

Question 8

What are the 3 attributes of fast twitch muscles?

Answer 8

1. Contract rapidly
2. Fatigue quickly
3. Relies on nonoxidative energy system

Question 9

By the age of 75, how many men and women can’t lift ten pounds?

Answer 9

30% men

75% women

Question 10

How is muscular strength assessed?

Answer 10

Determining one repetition max

1RM

Question 11

This is assessed by counting the maximum # of repetitions of a particular muscle contraction (continuously)

Answer 11

Muscular endurance

Question 12

What are the two types of strength training exercises?

Answer 12

Static and dynamic

Question 13

A muscle contraction without a change in the length of the muscle

Answer 13

Static exercise

Question 14

A muscle contraction with a change in the length of the muscle

Answer 14

Dynamic exercise

Question 15

What are the two types of dynamic exercises

Answer 15

Concentric and eccentric

Question 16

Muscle applies force as it SHORTENS

Answer 16

Concentric contractions

Question 17

Muscle applies force as it LENGHTENS

Answer 17

Eccentric contractions

Question 18

How frequent should you exercise?

Answer 18

2-3 days a week for specific muscle training

Question 19

How long should you allow for rest in between exercise?

Answer 19

48 hours (one full day)

Question 20

What are the 2 steps to building strength?

Answer 20

1. Lift heavy weights (80-90% of 1RM)

2. Perform a low number of reps

Question 21

What are the 2 steps to building endurance?

Answer 21

1. Lift light weights (40-60% of 1RM)

2. Perform a high number of reps

Question 22

To build strength or endurance:

Answer 22

Do enough repetitions to FATIGUE the muscle

Question 23

What is a muscle in a state of contraction?

Answer 23

Agnost

Question 24

What is the opposing muscle that must relax and stretch to contraction by the agonist

Answer 24

Antagonist

Question 25

Bench press

Answer 25

Chest, shoulders, triceps

Question 26

Chin ups

Answer 26

Lats, biceps

Question 27

Upright row

Answer 27

Deltoids, traps

Question 28

Curls

Answer 28

Biceps

Question 29

Squats

Answer 29

Glutes, quads

Question 30

Heel raises

Answer 30

Calves

Question 31

crunches

Answer 31

Abs

Question 32

Side bridge

Answer 32

Obliques

Question 33

Mist injuries would be prevented with

Answer 33

Proper technique and form

Question 34

What are the first 5 side effects to anabolic steroids?

Answer 34

1. Liver damage
2. Reduced HDL
3. worse immune system
4. Psychological disturbances
5. High blood pressure, heart disease, cancer

Question 35

What are the last 4 side effects to anabolic steroids?

Answer 35

6. Depressed testosterone
7. Masculinity in women and children
8. Pre mate closure of bone growth plates
9. Increased acne