Weight Training for Life: Chapters 1 – 7   MIDTERM REVIEW

 

DIRECTIONS:  Record on your scantron (882-E) form, the most appropriate letter for MULTIPLE CHOICE, COMPLETION questions or (A) for TRUE statements and (B) for FALSE statements. 75 questions worth 1.33 points each.

 

Chapter 1:

 

  1. Which of the following can have a significant impact on who you are and who you  become ?

A.  Your attitude              C.  Your behavior                   E. None of the above

B.  Your lifestyle              D.  All of the above

 

  1. Weight training is a form of progressive resistance exercise.

A.  True                 B.   False

 

  1. Weight Training can benefit the following groups of people:

A.  Olympic & Power lifters         D.  Body builders & athletes

B.  Medical patients                      E.  All of the above

C.  Fitness enthusiasts & weight trainers

 

  1. The three Olympic lifts are the bench press, the squat, and the dead lift.

A.. True                 B.  False

 

  1. The two Power lifts are the snatch lift and the clean and jerk lift.

A.  True                 B.  False

 

  1. Body builders concentrate on developing muscular strength rather than muscular size.

A.  True                 B.  False

 

  1. Dr. Thomas DeLorme is know for his work with:

A.  Olympic athletes in 1960                    D.  the Kenneth Cooper clinic

B.  Rehabilitation work post WWII         E.  the Mayo clinic

C.  the National Strength & Conditioning Association

 

  1. Women do not experience as much of an increase in muscle size as most men mainly due to:

A.  lower levels of estrogen                      D.  higher levels of estrogen

B.  lower levels of testosterone                 E.  higher levels of testosterone

C.  lower levels of progesterone

 

  1. There are physiological as well as psychological benefits to lifting weights.

A.  True                 B.  False

 

  1. In the adult population, a decline in muscle mass is mainly due to:

A.  the aging process                     D.  a sedentary lifestyle

B.  obesity                                     E.  all of the above

C.  arthritis

 

  1. Personal development includes:

A.  physical and mental development       D.  all of the above

B.  social and emotional development      E.  none of the above

C.  spiritual development

 

Chapter 2:

 

  1. Everyone who weight trains will develop bulk.

A.  True                 B.  False

 

  1. Muscle will turn into fat if you stop lifting weights.

A.  True                 B.  False

 

  1. Good nutrition and rest are important for weight training progress.

A.  True                 B.  False

 

  1. It is possible to spot train, but impossible to spot reduce.

A.  True                 B.  False

 

  1. The best way to change your metabolic rate is through aerobic exercise.

A.  True                 B.  False

 

  1. Using a full range of motion and working opposing muscle groups can keep you from becoming “muscle bound”.

A.  True                 B.  False

 

  1. Holding your breath and straining to lift a weight could cause you to develop a hernia.

A.  True                 B.  False

 

Chapter 3:

 

  1. The human body has approximately _____ muscles, making up about 50 percent of your total body weight.

A.  206                  D.  500

B.  300                  E. none of the above

C.  400

 

  1. The ability of a muscle to be stretch refers to:

A.  contractility     D. elasticity

B.  extensibility     E.  none of the above

C.  excitability

 

  1. The ability of muscle tissue to return to its normal resting length and shape after being stretched refers to:

      A.  contractility     D. elasticity

B.  extensibility     E.  none of the above

C.  excitability

 

  1. The ability of a muscle to receive a stimulus from the nervous system refers to:

      A.  contractility     D. elasticity

B.  extensibility     E.  none of the above

C.  excitability

 

  1. _______ is when a stimulus is received, muscle tissue can contract.

      A.  contractility     D. elasticity

B.  extensibility     E.  none of the above

C.  excitability

 

  1. Physical movement (weight lifting) is made possible by:

A.  tendons and ligaments                        D.  cardiac muscle

B.  smooth muscle                         E.  all of the above

C.  skeletal muscle

 

  1. Ligaments connect muscle to bone, and tendons connect bone to bone.

A.  True                 B.  False

 

  1. The types of muscular contraction are isometric, isotonic, concentric, eccentric, and isokinetic.

A.  True                 B.  False

 

  1. A contraction in which the muscle maintains an equal length is termed:

A.  isokinetic         D.  concentric

B.  isometric          E.  eccentric

C.  isotonic

 

  1. A contraction in which movement occurs but muscle tension remains the same is termed:

A.  isokinetic         D.  concentric

B.  isometric          E.  eccentric

C.  isotonic

 

  1. A contraction in which the muscle becomes shorter is termed:

A.  isokinetic         D.  concentric

B.  isometric          E.  eccentric

C.  isotonic

 

  1. A contraction in which the  muscle is overcome by the resistance and therefore          lengthens  is termed:

A.  isokinetic         D.  concentric

B.  isometric          E.  eccentric

C.  isotonic

 

  1. A contraction in which the muscle can contract 100% throughout the full range of motion on a specialized piece of equipment is termed:

A.  isokinetic         D.  concentric

B.  isometric          E.  eccentric

C.  isotonic

 

  1. The All or None Principle states that a muscle fiber contracts completely or not at all.

A.  True                 B.  False

 

  1. Muscle atrophy refers to diminished muscle size, or shrinking of the muscle

A.  True                 B.  False

 

  1. Muscle hypertrophy refers to increased muscle size, or muscular growth.

A.  True                 B.  False

 

  1. The principle of ______ states that you must exercise a specific muscle that you want to develop and follow specific guidelines to produce the desired result.

A.  progression      D.  improvement

B.  specificity        E.  none of the above

C.  overload

 

  1. The principle of _______ states that the muscles to be developed must be challenged, or forced to work harder than normal.

A.  progression      D.  improvement

B.  specificity        E.  none of the above

C.  overload

 

  1. The principle of ______ state that once the muscles adapt to a given workload, they no longer will improve.

A.  progression      D.  improvement

B.  specificity        E.  none of the above

C.  overload

 

 

Chapter 4:

 

  1. Warming up is preparing the body for work (exercise).

A.  True                 B.  False

 

  1. Performing light to moderate warm up sets is one way to warm up for a weight training workout.

A.  True                 B.  False

 

  1. Another way to warm up is to perform some type of aerobic activity.

A.  True                 B.  False

 

  1. Flexibility is joint specific (i.e. shoulder, hip, etc.)

A.  True                 B.  False

 

  1. Barbells allow for the greatest range of motion ad may contribute to one’s flexibility.

A.  True                 B.  False

 

  1. The preferred (safest) method of stretching is:

A.  ballistic            D.  all of the above

B.  static                E.  none of the above

C.  proprioceptive neuromuscular facilitation (PNF)

 

  1. To improve flexibility you must:
  1. experience moderate discomfort
  2. hold stretches for 10 to 30 seconds
  3. stretch 3 to 7 days per week
  4. all of the above
  5. none of the above

 

  1. When NOT to vigorously stretch:
  1. when muscles are cold
  2. during the rest between sets
  3. after working out
  4. all of the above
  5. none of the above

 

Chapter 5:

 

  1. Medical clearance becomes more important as you get older.

A.  True                 B. False

 

  1. By maintaining strict exercise form, you will keep the load on the muscles that the exercises were designed to develop.

A.  True                 B. False

48.  The eccentric phase may take twice as long to execute than the concentric phase.

A.  True                 B.  False

 

      49.  Breathing is an important part of correct exercise technique and the general rule

       in weight training is to:

  1. exhale during the lowering phase
  2. exhale during the lifting phase
  3. hold the breath during the lifting phase
  4. perform the valsalva maneuver
  5. none of the above

 

50.    Weight training requires concentration and focus on the muscles moving the weight so that you gain the maximum benefit from the exercise.

A.  True                 B.  False

 

51.    Reporting all repairs may possibly save someone from injury in the weight room.

A.  True                 B.  False

 

52.    It is considered proper weight room etiquette to wipe your perspiration off the equipment in the weight room.

A.  True                 B.  False

 

53.    A good training partner:

  1. stays ALERT
  2. helps load/unload weights
  3. offers positive motivation
  4. is on time for every training session
  5. all of the above

 

54.    Spotting is a grave responsibility and requires your total concentration.

A.  True                 B.  False

 

55.    Communication is the key to effective spotting.

A.  True                 B.  False

 

56.    I have read and understand what is required of me when I am spotting in Weight Training class at Del Mar College, what is required of me as a lifter being spotted and the general safety guidelines found on pages 27 and 28 in Chapter 5.

A.  True                 B.  False

 

Chapter 6

 

57.    There are advantages and disadvantages to free weights and machines.

A.  True                 B.  False

 

58.    The pronated grip is also referred to as the ______ grip.

A.  overgrip                       D.  wide grip

B.  undergrip                     E.  narrow grip

C.  mixed grip

 

59.    Healthy eating is critical to optimal weight training progress.

A.  True                 B.  False

 

60.    Rest is an essential part of your success formula.

A.  True                 B.  False

 

Chapter 7

 

61.    Which are NOT needed by your body to function properly:

A.  water                           D.  vitamins and minerals

B.  sugar and salt              E.  carbohydrates

C.  fats and proteins

 

62.    Vitamins and minerals supply the body with energy.

A.  True                 B.  False

 

63.    You can live longer without water than you can without food.

A.  True                 B.  False

 

64.    You should drink at least:

A.  4 to 6 glasses of water per day           D.  10 to 12 glasses of water per day

B.  6 to 8 glasses of water per day            E.  none of the above

C.  8 to 10 glasses of water per day

 

65.    Minerals are organic substances for some of the chemical activity that goes on in your body.

A.  True                 B.  False

 

66.    The major minerals include:

A.  calcium, phosphorous              D.  all of the above

B.  sodium, chloride                      E.  none of the above

C.  magnesium, potassium

 

67.    Trace minerals include iron, zinc, copper, fluoride and selenium.

A.  True                 B.  False

 

68.    Vitamins are inorganic substances that are necessary for some of the chemical activities that go on in the body.

A.  True                 B.  False

 

69.  The two major categories of vitamins are fat soluble and water soluble.

 A.  True                B. False

 

70.  Fat soluble vitamins consist of vitamins A, D, E, and K.

A.  True                 B.  False

 

71.    Water soluble vitamins consist of vitamins C and the eight B-Complex vitamins.

A.  True                 B.  False

 

72.    Simple carbohydrates provide your body with many of the valuable nutrients needed to keep you healthy.

A.  True                 B.  False

 

73.    Fiber has been proven to lower blood cholesterol and facilitate digestion and elimination.

A.  True                 B.  False

 

74.    We should consume less than 20% of our daily calories from FAT.

A.  True                 B.  False

 

75.    Proteins are primarily used form cellular growth and repair in the body.

A.  True                 B.  False