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|
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.|
The type of stretching that is preferred in a general fitness program is ____________________ stretching.
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|
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|
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.|
An example of an isometric exercise would be
|A)||pressing your palms together|
|E)||bench press on a Nautilus or Universal machine|
Swinging or ballistic stretching may initiate
|A)||the specificity reflex|
|B)||a relaxation response|
|C)||the Valsalva maneuver|
|D)||the stretch reflex|
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|
In weight training, a group of lifts is called a
Stretching for flexibility is most effective during the cool-down.
An example of an isotonic exercise is a sit-up.
A good guideline for maintaining flexibility in resistance training is to exercise from full contraction to full extension with joint lockout.
Hypertrophy occurs when a muscle is stimulated by an increased workload.
To breathe correctly when lifting weights, inhale on exertion.