Ch4 – Muscular Strength & Endurance | Test Bank – 14e

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Student name:__________

1) How is muscular strength assessed?

A) by measuring the most force a muscle can produce in one effort
B) by measuring the most force a muscle can produce in 10 repetitions
C) by measuring the ability of a muscle to exert a submaximal force repeatedly over time
D) by measuring the ability of a muscle to exert force rapidly

2) How is muscular endurance assessed?

A) by measuring the most force a muscle can produce in a single maximal effort
B) by measuring the most force a muscle can produce in 10 repetitions
C) by measuring the ability of a muscle to exert a submaximal force repeatedly over time
D) by measuring the ability of a muscle to exert force rapidly

3) Which describes a muscle fiber?

A) a motor nerve attached to muscle cells
B) a protein structure within muscle cells
C) an enzyme that facilitates metabolism within muscle cells
D) an individual muscle cell

4) Which is a definition of hypertrophy?

A) an increase in muscle fiber size
B) a decrease in muscle fiber size
C) an increase in muscle fiber number
D) a decrease in muscle fiber number

5) What characterizes slow-twitch muscle fibers?

A) lack of endurance
B) rapid contraction
C) fatigue resistance
D) lack of oxidative energy

6) What characterizes fast-twitch muscle fibers?

A) aerobic energy system
B) rapid contraction
C) high reliance on oxidative metabolism
D) great endurance

7) Which activities predominantly use slow-twitch muscle fibers?

A) walking and jogging
B) jumping and sprinting
C) weight training and racket sports
D) shot putting and sprinting

8) Which activity predominantly uses fast-twitch muscle fibers?

A) walking
B) bike riding
C) sprinting
D) jogging

9) What makes up a motor unit?

A) one tendon and one muscle fiber
B) fast- and slow-twitch muscle fibers
C) one motor nerve connected to muscle fibers
D) one motor nerve connected to a tendon

10) Which of the following is a common result of inactivity and aging?

A) muscles contracting more quickly
B) nerves connecting with more muscles
C) an increase in fat-free mass
D) a loss of bone mass

11) How does strength training help prevent and manage chronic diseases such as diabetes and cardiovascular disease?

A) by increasing systolic blood pressure
B) by increasing LDL cholesterol
C) by improving glucose metabolism
D) by decreasing bone density

12) Which of the following is an accurate comparison between women's and men's body composition?

A) Women have more muscle tissue in the upper body than men do.
B) Women have approximately the same capacity for increases in strength as men do.
C) Women have a higher speed of nervous control of muscle than men do.
D) Women have larger muscle fibers than men do.

13) Which essential hormone do men have in higher amounts than women, thus allowing men to build more muscle mass than women?

A) estrogen
B) testosterone
C) adrenaline
D) insulin

14) Injuries such as low-back pain can be prevented by properly aligning the spine and the strong muscles in which areas?

A) abdomen and hips
B) shoulders and chest
C) neck and head
D) feet and lower legs

15) What percentage of all Americans will be afflicted with low-back pain at some point in their life?

A) 20%
B) 35%
C) 50%
D) 85%

16) How does strength training improve body composition?

A) primarily by decreasing body weight
B) primarily by increasing muscle mass
C) primarily by increasing fat weight
D) primarily by decreasing muscle mass

17) When does the metabolic rate increase?

A) when fat mass increases
B) when fat mass decreases
C) when muscle mass decreases
D) when muscle mass increases

18) How much can strength training boost resting metabolic rate?

A) up to 1%
B) up to 5%
C) up to 10%
D) up to 15%

19) At what age do people typically begin to lose muscle mass?

A) 30
B) 40
C) 50
D) 60

20) Which condition or training type plays a major role in the decrease in muscle strength that is often associated with aging?

A) malnutrition
B) inactivity
C) strength training
D) endurance training

21) Which statement about gender and strength training is accurate?

A) Men have more muscle mass in the lower body than women do.
B) Women tend to lose inches and increase strength with resistance training.
C) Men have about 10% greater upper body strength when compared to women.
D) Testosterone levels in women are about two times higher than those in men.

22) What is the best description for isometric exercise?

A) applying force with movement
B) applying force at a constant speed
C) applying force without a change in the length of the muscle
D) applying force while a muscle is lengthening

23) What is the best classification of muscular contraction that includes muscular force exerted as a muscle shortens?

A) eccentric
B) isometric
C) concentric
D) isotonic

24) During which of the following muscle contractions does a muscle lengthen as it contracts?

A) isometric
B) concentric
C) speed-loading
D) eccentric

25) Which of the following is a good resistance training technique for developing explosive strength?

A) eccentric loading
B) plyometrics
C) isokinetics
D) isometrics

26) Which type of isotonic exercise would athletes use to simulate the movement of sprinting or throwing?

A) variable resistance
B) plyometrics
C) speed loading
D) eccentrics

27) Which type of exercise is an individual performing when she or he jumps from a platform to the ground and then jumps back up on the platform?

A) plyometrics
B) isokinetics
C) speed loading
D) eccentrics

28) What is the best description of isokinetic exercise?

A) applying force with movement
B) applying force at a constant speed
C) applying force without movement
D) applying force while lengthening a muscle

29) Which advantage is associated with static exercises?

A) They mimic the speed of contraction needed for some sports.
B) They require no equipment.
C) They require inexpensive equipment.
D) They build strength but not endurance.

30) Which is true when comparing free weights and weight machines?

A) Free weights are less readily available than weight machines.
B) Free weights require less skill to use than weight machines.
C) Free weights strengthen in ways that are more adaptable to real-life motion.
D) Free weights require less coordination than weight machines.

31) Stability balls are particularly effective for working the

A) legs.
B) arms.
C) core.
D) neck.

32) Which term refers to a type of body weight exercise that specifically emphasizes control, movement flow, and breathing?

A) isometrics
B) plyometrics
C) isotonics
D) Pilates

33) What determines training intensity for weight training?

A) number of sets
B) amount of weight lifted
C) number of repetitions
D) amount of time lifting

34) What is the recommended amount of resistance and number of repetitions for improving muscular endurance?

A) 40% to 60% RM; 15 to 20 repetitions
B) 40% to 60% RM; 1 to 5 repetitions
C) 70% to 80% RM; 1 to 5 repetitions
D) 80% to 100% RM; 5 repetitions

35) What is the recommended amount of resistance and number of repetitions for building muscular strength rapidly?

A) 40 to 60% RM; 15 to 20 repetitions
B) 40 to 60% RM; 1 to 5 repetitions
C) 80% RM; 1 to 5 repetitions
D) 90 to 100% RM; 10 to 15 repetitions

36) What is the best way to build individual muscle strength and muscle size?

A) Use heavy resistance with few repetitions for multiple sets.
B) Use medium resistance with a medium number of repetitions.
C) Use light resistance with many repetitions.
D) Do resistance exercises for each muscle at least five days per week.

37) What is the best way to improve muscular endurance?

A) Use heavy resistance with few repetitions.
B) Use medium resistance with a medium number of repetitions.
C) Use light resistance with many repetitions.
D) Do resistance exercises for each muscle no more than 2 days per week.

38) In weight training, what is the definition of a set?

A) a group of exercises followed by a rest period
B) a group of repetitions followed by a rest period
C) a group of similar exercises followed by a rest period
D) a single muscle contraction

39) How long should the rest interval between sets last to gain muscular strength and endurance for general fitness?

A) less than 1 minute
B) 1 to 3 minutes
C) 3 to 5 minutes
D) more than 5 minutes

40) Which exercise program is an example of a weight-training program focused on building muscular endurance?

A) 1 set, 8 to 12 repetitions, 70% of 1 RM
B) 1 set, 3 to 5 repetitions, 85% of 1 RM
C) 3 sets, 4 to 6 repetitions, 80% of 1 RM
D) 3 sets, 8 to 12 repetitions, 40% to 60% of 1 RM

41) Which approach is recommended for strength training safety?

A) Hold your breath to stabilize your body during heavy lifts.
B) Hold your thumbs away from the bar.
C) Use an alternate grip when a spotter is unavailable.
D) Rest between sets of exercises.

42) For overall fitness, how many different exercises should a weight training program include?

A) 2 to 3
B) 5 to 6
C) 8 to 10
D) 12 to 14

43) Which defines an antagonistic muscle?

A) a muscle that relaxes as another contracts
B) a muscle that is a contracting muscle
C) a muscle that is a strong, powerful muscle
D) a muscle that is a small, weak muscle

44) Which activity is recommended when working with free weights?

A) Lift the weight in a smooth motion.
B) Use a spotter for all exercises.
C) Lift most of the weight with your arms.
D) Bounce the barbell against your body.

45) What does the term ergogenic aids refer to?

A) machine-assisted fitness techniques
B) performance-enhancing substances
C) free-weight lifting strategies
D) injury-prevention exercises

46) What are some possible side effects of energy drinks?

A) increased cancer risk and masculinization
B) liver damage and mental confusion
C) blood clots and high blood viscosity
D) insomnia and heart palpitations

47) Psychological disturbances and liver damage are side effects of which substance?

A) caffeine
B) anabolic steroids
C) energy drinks
D) erythropoietin

48) Which muscles do lunges help develop?

A) quadriceps
B) deltoids
C) obliques
D) triceps

49) Crunches primarily develop the

A) quadriceps.
B) rectus abdominis.
C) gastrocnemius.
D) deltoids.

50) Spine extensions primarily develop the

A) quadriceps.
B) erector spinae.
C) gastrocnemius.
D) deltoids.

51) Name the two major types of muscle fibers, and describe key differences between them. Give at least two examples of activities that primarily use each type of fiber.

52) Describe gender differences in muscular strength and endurance and in responses to strength training. List at least two factors that help explain these differences.

53) List at least five benefits of muscular strength and endurance, and describe specifically how developing strength and endurance provides each benefit.

54) Explain the difference between static and dynamic exercise, and between concentric and eccentric muscle contractions. Give at least two examples of each.

55) Apply the FITT-VP principle to strength training. Describe a complete weight training program for general fitness according to the FITT-VP guidelines.

56) How does one make progress in a weight training program? When and how should a person increase resistance for safe training benefits?

57) Describe three specific reasons why active people typically use nutritional supplements and drugs. Give two examples of performance aids targeted at weight trainers, and list two side effects of each.

58) Myofibrils are made up of groups of muscle fibers.

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⊚ false

59) The development of large muscle fibers is referred to as atrophy.

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⊚ false

60) Slow-twitch muscle fibers do not fatigue as rapidly as fast-twitch muscle fibers.

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⊚ false

61) Power activities, such as sprinting, use predominantly fast-twitch muscle fibers.

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⊚ false

62) A person recruits more motor units when picking up a small weight than when picking up a large weight.

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⊚ false

63) Strength training can lessen bone loss in postmenopausal women.

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⊚ false

64) Strength training can improve glucose metabolism.

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⊚ false

65) Compared to men, women have a much larger proportion of muscle tissue in the upper body.

⊚ true
⊚ false

66) Muscular strength can be assessed by measuring the maximum amount of weight a person can lift during one repetition.

⊚ true
⊚ false

67) Recent research on men indicates greater muscular strength is associated with lower rates of death from all causes, including cancer and cardiovascular disease.

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⊚ false

68) Increased muscular strength and endurance reduces one's risk of injury.

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⊚ false

69) Weight training improves body composition by increasing fat-free mass and raising metabolism.

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⊚ false

70) Muscular endurance can be assessed by measuring the speed at which a set amount of weight can be moved.

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⊚ false

71) Dynamic weight training involves applying force without a change in the length of the working muscles.

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72) To build strength using isometric exercises, it is best to hold the contraction maximally for at least 30 seconds.

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73) When a muscle lengthens as it contracts, the movement is referred to as an eccentric contraction.

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74) Training with free weights is a form of variable resistance exercise.

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⊚ false

75) Plyometrics involves moving a weight as rapidly as possible.

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⊚ false

76) Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day.

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⊚ false

77) For a strength-training program to develop general fitness, it is best to choose resistance of about 90% of 1 RM.

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78) For a strength training program to develop general fitness, it is sufficient to do just one set of each exercise.

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79) During a strength training exercise, the agonist muscle contracts and the antagonist muscle stretches to allow the contraction.

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⊚ false

80) Exercises involving small muscles should be done before exercises using large muscle groups.

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⊚ false

81) In a strength training program, you should increase resistance when you can do at least eight repetitions of a particular exercise with good form.

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82) Dietary supplements are regulated the same way drugs are.

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⊚ false

83) The isometric side bridge exercise develops the obliques.

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