Chapters 10 And 12
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Which term refers to the maximum force a muscle or muscle group can generate at a specified velocity?
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Power
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Strength
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Speed
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Work
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About This Quiz
This quiz titled 'Chapters 10 and 12' assesses knowledge on resistance training, covering key concepts like muscle strength, the overload principle, specific exercises for athletic improvement, and ACSM guidelines. It's designed for learners interested in enhancing muscular performance.
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- 2.
What principle of resistance training states that in order to enhance muscular performance, the body must exercise at a level beyond that to which it is normally stressed?
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Overload principle
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Principle of progression
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Principle of specificity
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Principle of regularity
Correct Answer
A. Overload principleExplanation
The overload principle states that in order to enhance muscular performance, the body must exercise at a level beyond that to which it is normally stressed. This means that the body needs to be subjected to a higher level of resistance or intensity in order to build strength and improve performance. By progressively increasing the workload, the muscles are continually challenged and forced to adapt, resulting in increased strength and performance gains.Rate this question:
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- 3.
Which exercise will most likely enhance the vertical jump performance of basketball players? a. leg extension
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Leg extension
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Leg curl
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Back squat
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Hip adduction
Correct Answer
A. Back squatExplanation
The back squat exercise is most likely to enhance the vertical jump performance of basketball players. This exercise targets the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves, which are all important for generating power and explosiveness in a vertical jump. The back squat also helps improve overall lower body strength and stability, which are essential for performing explosive movements like jumping.Rate this question:
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- 4.
What does the ACSM recommend regarding the volume and intensity of resistance training for apparently healthy adults?
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Perform a minimum of 8 to 10 separate exercises.
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Perform 1 set of each exercise to the point of volitional fatigue.
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Perform 8 to 12 repetitions per set.
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All of the above
Correct Answer
A. All of the aboveExplanation
The ACSM recommends that apparently healthy adults should perform a minimum of 8 to 10 separate exercises, perform 1 set of each exercise to the point of volitional fatigue, and perform 8 to 12 repetitions per set.Rate this question:
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- 5.
Which term best describes the type of muscular action in which the muscle length remains constant and no movement occurs?
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Concentric
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Eccentric
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Isometric
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Isokinetic
Correct Answer
A. IsometricExplanation
Isometric is the term that best describes the type of muscular action in which the muscle length remains constant and no movement occurs. In isometric contractions, the muscle generates force but does not change in length. This type of contraction is commonly seen in activities such as holding a static position or maintaining posture.Rate this question:
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- 6.
Which of the following exercises primarily strengthens the deltoids?
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Overhead press
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Bench press
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Lat pull-down
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Dumbbell fly
Correct Answer
A. Overhead pressExplanation
The overhead press primarily strengthens the deltoids, which are the muscles located at the top of the shoulders. This exercise involves lifting a weight overhead, directly targeting the deltoids and helping to increase shoulder strength and stability. The bench press primarily targets the chest muscles, the lat pull-down primarily targets the back muscles, and the dumbbell fly primarily targets the chest and shoulder muscles. Therefore, the overhead press is the exercise that specifically focuses on strengthening the deltoids.Rate this question:
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- 7.
A depth jump is an example of which of the following resistance training methods?
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Ascending pyramid training
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Super setting
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Plyometric training
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Isokinetic training
Correct Answer
A. Plyometric trainingExplanation
A depth jump is an example of plyometric training. Plyometric training involves quick, explosive movements that utilize the stretch-shortening cycle of the muscles. In a depth jump, an individual jumps off a raised platform and immediately upon landing, jumps again as high as possible. This exercise helps to develop power, speed, and agility by rapidly stretching and contracting the muscles. It is commonly used by athletes to improve performance in sports that require explosive movements such as sprinting, jumping, and throwing.Rate this question:
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- 8.
What system of resistance training is most likely to result in gains in muscular strength and cardiorespiratory endurance?
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Circuit training
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Single set
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Multiple set
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Assisted training
Correct Answer
A. Circuit trainingExplanation
Circuit training is a system of resistance training that involves performing a series of exercises in a sequence with minimal rest in between. This type of training combines both strength and cardiovascular exercises, making it an effective way to improve muscular strength and cardiorespiratory endurance. By continuously moving from one exercise to another, it keeps the heart rate elevated and challenges the muscles in different ways. This variety and intensity can lead to gains in both strength and endurance.Rate this question:
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- 9.
What is (are) the potential advantage(s) of using free weights instead of weight machines?
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Free weights are cheaper.
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Free weights can easily accommodate both short and tall individuals.
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Free weight exercises more closely mimic athletic activities.
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A, b, and c
Correct Answer
A. A, b, and cExplanation
Using free weights instead of weight machines has several potential advantages. Firstly, free weights are generally cheaper than weight machines, making them a more affordable option for individuals looking to set up a home gym or workout on a budget. Additionally, free weights can easily accommodate both short and tall individuals, as they can be adjusted to different heights and body sizes. Lastly, free weight exercises more closely mimic athletic activities, allowing for a more functional and dynamic workout that can better translate to real-life movements and sports performance.Rate this question:
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- 10.
A dumbbell lunge is an example of which of the following?
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Isotonic training
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Isokinetic training
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Dynamic constant external resistance training
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Isometric training
Correct Answer
A. Dynamic constant external resistance trainingExplanation
A dumbbell lunge is an example of dynamic constant external resistance training because it involves using external resistance (the dumbbells) to perform a dynamic movement (the lunge). In this type of training, the resistance remains constant throughout the range of motion, providing a consistent challenge to the muscles involved. Isotonic training involves movement with a constant load, isokinetic training involves movement at a constant speed, and isometric training involves holding a static position without movement.Rate this question:
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- 11.
A 50-yr-old man who weighs 193 lb and has a resting heart rate of 70 beats · min–1 wants you to help him calculate his target heart rate zone for 60% to 80% VO2R. Use the Karvonen (heart rate range) method to do so.
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70 to 90
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90 to 110
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100 to 130
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130 to 150
Correct Answer
A. 130 to 150Explanation
The Karvonen method is used to calculate target heart rate zones based on an individual's resting heart rate and desired intensity level. To calculate the target heart rate zone, we need to determine the heart rate reserve (HRR) by subtracting the resting heart rate from the maximum heart rate. The maximum heart rate can be estimated using the formula 220 - age. In this case, the maximum heart rate would be 170 (220 - 50). To calculate the target heart rate range, we multiply the HRR by the desired intensity level (60% to 80%) and add the resting heart rate. Therefore, the target heart rate range for 60% to 80% VO2R would be 130 to 150 beats per minute.Rate this question:
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- 12.
Following training, the heart rate response to the same work rate will be lower due to reduced cardiac output.
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True
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False
Correct Answer
A. FalseExplanation
The statement is false because following training, the heart rate response to the same work rate will actually be lower due to increased cardiac output. Through regular exercise and training, the heart becomes more efficient at pumping blood, resulting in a lower heart rate for the same level of exertion. This is known as cardiovascular adaptation and is a positive outcome of regular physical activity.Rate this question:
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- 13.
A 30-yr-old woman with a maximal heart rate of 180 beats · min–1 and a resting heart rate of 60 beats · min–1 needs help calculating a target heart rate range using the percent of maximal HR method. What is her THR zone equal to at 55% to 75% VO2max or 70-80% of HR max?
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75 to 100
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100 to 125
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126 to 144
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150 to 175
Correct Answer
A. 126 to 144Explanation
The target heart rate (THR) zone for this woman, calculated using the percent of maximal HR method, is equal to 55% to 75% of her maximal heart rate (HR max). Her HR max is given as 180 beats per minute. To find the lower and upper limits of her THR zone, we multiply her HR max by 0.55 and 0.75 respectively. This gives us 99 beats per minute and 135 beats per minute. Therefore, her THR zone is 126 to 144 beats per minute.Rate this question:
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- 14.
What range of RPE values (using a scale of 6 to 20) is recommended in a training program to achieve cardiorespiratory fitness goals?
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4 to 8
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8 to 12
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12 to 16
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16 to 20
Correct Answer
A. 12 to 16Explanation
A range of RPE values from 12 to 16 is recommended in a training program to achieve cardiorespiratory fitness goals. This range indicates a moderate level of exertion during the workout, which is ideal for improving cardiovascular endurance and respiratory capacity. It allows individuals to challenge their bodies without overexertion, ensuring a safe and effective training program.Rate this question:
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- 15.
What effect does 20 wk of regular, vigorous physical activity (conditioning) at the ACSM-recommended levels in normal sedentary persons have on resting heart rate?
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Decrease
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No change
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Increase
Correct Answer
A. DecreaseExplanation
Regular, vigorous physical activity at the ACSM-recommended levels can lead to a decrease in resting heart rate. This is because exercise strengthens the heart muscles, making it more efficient at pumping blood. As a result, the heart does not have to work as hard to meet the body's oxygen demands, leading to a lower resting heart rate.Rate this question:
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- 16.
What effect does 20 wk of regular, vigorous physical activity (conditioning) at the ACSM-recommended levels in normal sedentary persons have on heart rate during a standard submaximal work task?
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Decrease
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No change
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Increase
Correct Answer
A. DecreaseExplanation
Regular, vigorous physical activity for 20 weeks at ACSM-recommended levels in sedentary individuals is expected to have a positive impact on cardiovascular fitness. As the body becomes more conditioned, the heart becomes stronger and more efficient at pumping blood, resulting in a decrease in resting heart rate and heart rate during physical activity. This is because a conditioned heart can pump more blood with each beat, reducing the need for the heart to beat as frequently. Therefore, the correct answer is decrease.Rate this question:
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- 17.
What effect does 20 wk of regular, vigorous physical activity (conditioning) at the ACSM-recommended levels in normal sedentary persons have on maximal oxygen consumption, ml · kg–1 · min–1 (aerobic power)?
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Decrease
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No change
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Increase
Correct Answer
A. IncreaseExplanation
Regular, vigorous physical activity at the ACSM-recommended levels for 20 weeks will have an increasing effect on maximal oxygen consumption, also known as aerobic power. This means that the conditioning program will lead to an improvement in the body's ability to consume oxygen during exercise, resulting in increased aerobic capacity. As a result, individuals who engage in this level of physical activity can expect to experience an increase in their maximal oxygen consumption.Rate this question:
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- 18.
Recommendations for exercise modifications due to increased temperature or altitude include reduction in intensity and adequate hydration before and during exercise.
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True
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False
Correct Answer
A. TrueExplanation
The statement is true because when exercising in increased temperature or altitude, it is important to modify the intensity of the exercise to prevent overheating or altitude sickness. Higher temperatures can increase the risk of dehydration, so it is crucial to stay adequately hydrated before and during exercise. Additionally, exercising at higher altitudes can lead to decreased oxygen levels, making it necessary to reduce intensity to avoid overexertion. Therefore, reducing intensity and maintaining proper hydration are recommended exercise modifications in these conditions.Rate this question:
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- 19.
Fluids should be replaced before, during, and after activity in hot environments.
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True
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False
Correct Answer
A. TrueExplanation
In hot environments, the body loses fluids through sweat in order to regulate its temperature. Therefore, it is important to replace these lost fluids to prevent dehydration. Replacing fluids before, during, and after activity helps to maintain proper hydration levels and prevent heat-related illnesses. This is why it is true that fluids should be replaced in hot environments.Rate this question:
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Mar 20, 2023Quiz Edited by
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Mar 31, 2012Quiz Created by
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