Exam 2

Question 1

muscular fitness

Answer 1

integrated function of muscular strength, muscular endurance, muscular power

Question 2

muscular strength

Answer 2

the ability of the muscle or muscle group to produce force

single reps

Question 3

the gold standard to test muscular strength

Answer 3

1RM

Question 4

static tests of muscular strength

Answer 4

dynamometers and tensiometers

Question 5

dynamic tests of muscular strength

Answer 5

repetition maximum using machines or free weights

Question 6

1RM test procedures

Answer 6

warm-up using submaximal repetitions
determine 1RM within 4 trials with 3-5 min of rest in between
select weight of 50-70% capacity
increase weight 2.5 to 20 kg until they can no longer lift
record last weight successfully lifted
all trials lifted at the same speed and range of motion

Question 7

bench press weight ratio

Answer 7

weighted lifted in-lbs / body weight in lbs

Question 8

3 formulas of muscular strength

Answer 8

Brzycki, Epley, lander

Question 9

muscular endurance

Answer 9

the ability of a muscle or muscle group to perform repeated contractions or repetitions against submaximal external resistance or the ability to sustain a required level of submaximal
specific to a muscle group

Question 10

muscular endurance assessment

Answer 10

perform a fixed amount of contractions of a set resistance or hold a static contraction for a period of time

Question 11

static muscular endurance

Answer 11

use of timed tests of holding the submaximal contraction

flexed arm hang or plank

Question 12

dynamic muscular endurance

Answer 12

performed with free weights, resistance machines, or using calisthenics
push-ups, curl-ups, YMCA bench press

Question 13

muscular power

Answer 13

relates to the balance between strength and velocity

Question 14

power

Answer 14

defined as work accomplished per unit of time

power = work / time

Question 15

work

Answer 15

force x distance

Question 16

muscular power tests

Answer 16

Wingate, margaria-kalamen stair tests, vertical jump, long jump

Question 17

issues of testing muscular fitness

Answer 17

learning effect, improper form, methods of loading weight

standardized assessments have not been developed, but do have normative data

Question 18

flexibility

Answer 18

functional capacity of joints to move through a full range of motion (ROM)
joint-specific

Question 19

why is flexibility important

Answer 19

required for efficient body movement, prevent and reduce pain, prevent injury

Question 20

the gold standard of flexibility

Answer 20

goniometer (test ROM)

laboratory assessment of ROM with a warm-up

Question 21

warm-up for flexibility

Answer 21

low-intensity whole-body aerobic exercise (walking or cycling)
involve both the upper and lower body to increase blood flow and temperature

Question 22

assessments to measure flexibility

Answer 22

visual methods, reach distance, ROM, digital video, and software

Question 23

distance test for flexibility

Answer 23

sit and reach, toe touch, floor touch, trunk rotation, etc

Question 24

YMCA bench press test

Answer 24

men 80 lbs and women 35 lbs

set metronome to 60, lift to the beat until they no longer are on the beat

Question 25

push-up tests

Answer 25

use a towel or something to measure chest to the floor
keep form, end tests when no longer in the form
keep count

Question 26

Margaria-Kalamen stair test

Answer 26

multiply stair height by 6