midterm

Question 1

weight vs. strength training

Answer 1

fitness levels and appearance // strength and athletic performance

Question 2

muscular strength

Answer 2

maximum force in a single effort (1 RM)

Question 3

muscular endurance

Answer 3

perform repeatedly for an extended period

Question 4

eccentric movement

Answer 4

muscle lengthens

Question 5

concentric

Answer 5

muscle shortens

Question 6

isometric movement

Answer 6

tension without movement (plank)

Question 7

skeletal muscle

Answer 7

voluntary:
- slow twitch (long)
- fast twitch (explosive)

Question 8

smooth and cardiac muscle

Answer 8

involuntary

Question 9

endurance program

Answer 9

“toning”
lower weight, higher reps, shorter rests

Question 10

hypertrophy program

Answer 10

muscle building
moderate weight, moderate reps, moderate rests

Question 11

strength program

Answer 11

strength and power
heavy weight, low reps, long rests

Question 12

major muscle groups

Answer 12

chest, back, legs, shoulders

Question 13

chest

Answer 13

pectoralis major

Question 14

shoulders

Answer 14

deltoid

Question 15

back

Answer 15

latissimus dorsi

Question 16

legs –quads

Answer 16

1. rectus femoris
2. vastus intermedius (beneath rectus femoris)
3. vastus lateralis (outer)
4. vastus medialis (inner)

Question 17

legs – hamstrings

Answer 17

1. biceps femoris
2. semitendinosus
3. semimembranosus

Question 18

arms

Answer 18

1. triceps brachii
2. biceps brachii

Question 19

variable resistance machine

Answer 19

load changes throughout ROM to maximize weight displacement

Question 20

pros to machines

Answer 20

back support; quick and easy; no spotter

Question 21

cons to machines

Answer 21

limited availability, limited ROM, limited weight

Question 22

kidney shaped wheel or cam

Answer 22

causes the distance between the pivot point and weight to change

Question 23

fixed resistance equipment

Answer 23

pre-set pulley

Question 24

free weights

Answer 24

constant resistance
*pros: cheaper, full ROM
*cons: requires spotter, more injury prone

Question 25

exercise balls

Answer 25

recruit more core muscle groups

Question 26

kettlebells

Answer 26

weight is distributed unevenly

Question 27

correct lifting technique

Answer 27

1. good grip
2. stable position
3. weight close to body
4. use legs

Question 28

descent:

Answer 28

breathe in

Question 29

ascent:

Answer 29

breathe out

Question 30

5 contact points for bench

Answer 30

head, shoulders, back, glutes, feet

Question 31

FITTVP

Answer 31

Frequency
Intensity
Time
Type
Volume
Progression

Question 32

SMART goals

Answer 32

Specific
Measurable
Achievable
Realistic
Timely

Question 33

specificity

Answer 33

training the body in a specific manner for a specific outcome

Question 34

muscle balance

Answer 34

choose exercises that train opposing muscle groups

Question 35

arranging exercises

Answer 35

large muscles before small
multiple joint exercises before single joint
most intense before least intense

Question 36

compound set

Answer 36

same muscle, different exercises

Question 37

superset

Answer 37

different muscles, different exercises