1Questions 1-4 are True/False. For these questions, choose A if the statement is true and B if the statement is false.1. Proper cardiorespiratory endurance contributes more to independent living than any other fitness component.A. TrueB. False2. As long as women are able to train as hard as men, women can achieve the same amount of muscle hypertrophy (size) as men.A. TrueB. False3. To achieve significant strength gains, a minimum of 8 weeks of consecutive training is necessary.A. TrueB. False4. According to Dr. Ball, a woman who is interested in developing "Muscle Tone" and doesn't want to "bulk up," should perform very high reps (>15) using very light weight.A. TrueB. FalseQuestions 5-35 are multiple-choice. For these questions, choose the one best answer.5. If a female athlete takes steroids long enough, the steroids will:A. increase her breast size.B. produce masculinizing effects.C. produce desirable health effects.D. not build heavy musculature.6. The ability of a muscle to exert submaximal force repeatedly over time is known as:A. dynamic training.B. muscular strength.2C. muscular endurance.D. isometric training.7. Localized muscular endurance depends to a large extent on:A. muscular composition.B. cardiovascular endurance.C. muscular strength.D. body composition.8. The maximal amount of resistance an individual is able to lift in a single effort is used to measure:A. muscular resistance.B. muscular strength.C. muscular endurance.D. muscular maximum.9. Jane was able to hold a chin-up for 5 minutes. This is the measure of her:A. muscular maximum.B. muscular resistance.C. muscular strength.D. muscular endurance.10. The Hand Grip Test is a(n) ________ test.A. isometricB. isotonicC. dynamicD. isokinetic11. The advantage of the Muscular Endurance Test is that it:A. includes six easy-to-perform isometric exercises.B. does not require strength-training equipment.3C. assesses the endurance of each individual muscle.D. can be performed by anyone without a partner.12. The more muscle fibers a motor neuron innervates, the:A. more refined the muscle contraction.B. weaker the muscle contraction.C. more precise muscle contraction.D. stronger the muscle contraction.13. _____ have a greater capacity for aerobic work.A. Fast-twitch fibersB. Larger muscle fibersC. Smaller muscle fibersD. Slow-twitch fibers14. An activity must be _____ to activate fast-twitch fibers.A. moderateB. subtleC. intenseD. gentle15. To stimulate strength development, a resistance of approximately _____ percent of 1 RM is recommended.A. 90B. 100C. 70D. 8016. When an exercise becomes easier, the person should:A. apply the progressive resistance training principle.B. use a lower repetition maximum to avoid injuries.4C. stick to the same program to increase the strength.D. stop the program and enjoy the strength gained.17. Strength training should be done either through a total body workout _____ times a week, or more frequently if using a split body routine.A. 5-7B. 3-5C. 1-2D. 2-318. Altering training volume and intensity is known as:A. periodization.B. alternation.C. circuit training.D. variable training19. Plyometric exercises:A. incorporate speed and strength training to enhance explosiveness.B. have a lower risk for injuries than conventional training modes.C. generate the greatest amount of force in the longest time.D. attempt to rebound as slowly as possible on each jump.20. Strength gains:A. are seen in the first 6-8 weeks of training.B. can be 10 percent for strength-training novices.C. are about 40 percent in advanced individuals.D. are seen in the first 2 weeks of training.21. A major objective of core strength training is to exercise the _____ muscles in unison.A. pectorals and latissimus dorsiB. biceps and triceps5C. abdominals and lower backD. deltoids and trapezius22. Which exercise is most effective to help reduce (spot reduce) the fat around the midsection of the body and get "toned abs"?A. Seated Cable CrunchesB. Abdominal CrunchesC. Abdominal Crunches in combination with Twisting Sit-upsD. None is correct. You cannot spot reduce.23. According to the FIT formula for general (overall) muscular fitness if someone's max bench press is 300 lbs., he/she should be training with approximately:A. 120-180 lbs.B. 150-170 lbs.C. 160-175 lbs.D. 180-210 lbs.24. According to the FIT formula for general (overall) muscular fitness which of following is true?A. F = 6 days a weekB. I = 80-85% 1 RMC. T = 2-3 sets of 8-12 repsD. I = 85-90% 1 RM25. According to the FIT formula for muscular endurance which of following is true?A. I = 60-70% of 1RMB. T = 8-12 repsC. Rest periods between sets are short (30-60 seconds)D. None of the above26. In the Muscle Fitness video lecture, I recommended which of the following counts for the concentric (lifting phase) and eccentric phases (lowering).A. 1-36B. 2-1C. 3-1D. 2-327. The majority of strength gains in the first 6 weeks of training are due mostly to:A. neural adaptations.B. fiber type alterations.C. hyperplasia.D. hypertrophy.28. Dumbells would be an example of:A. fixed resistance.B. variable resistance.C. isokinetic resistance.D. None of the above29. According to the Muscle Fitness video lecture, which of the following is true?A. Approximately 20-30% of your strength gains can be accomplished by doing only one set to failure.B. Approximately 30-40% of your strength gains can be accomplished by doing only one set to failure.C. Approximately 50-60% of your strength gains can be accomplished by doing only one set to failure.D. Approximately 70-80% or more of your strength gains can be accomplished by doing only one set to failure.30. HypertrophyA. is an increase in cell (fiber) numberB. is an increase in cell (fiber) sizeC. is responsible for most of the strength gains at the start of a resistance programD. B and C31. To build strength:A. use low reps and high weight.7B. rest for a relatively long time between sets (several minutes).C. use short rest periods.D. A and B32. For general muscular fitness how long should you rest between sets?A. 15-30 secondsB. 40-45 secondsC. 1-2 minutesD. 3-5 minutes33. Machines that change the amount of resistance throughout the range of motion to match the strength curve are known as:A. variable resistance machines.B. isotonic machines.C. isometric machines.D. cybex machines.34. A muscle contraction in which there is no joint movement:A. is a concentric contraction.B. is an isometric contraction.C. is an eccentric contraction.D. A muscle cannot