HHS-231 Chapter 7 Exam Questions With
Complete Answers
Muscle Fitness - answer A broad term that incorporates functional, strength, and
endurance activities focused on the musculoskeletal system. It is important to
understand that you can gain and build muscle by other activities besides lifting
weights. Strength training has numerous benefits, including arthritis relief, balance and
reduction of falls, strengthening bones, weight maintenance, improved glucose control,
sleep improvement, mental benefits and improved mood, better body mechanics,
boosting energy levels, and building muscle. Muscular fitness is classified into two main
categories: muscle endurance and muscle strength. The primary goals for muscle
fitness are safety and effectiveness.
Muscle Endurance vs. Muscle Strength - answer Muscle Endurance - The ability of a
muscle or group of muscles to sustain a level of muscular force (remain contracted) or
to contract repeatedly. We would measure muscle endurance by seeing how many
repetitions of an exercise you can do before exhaustion. EX: How long you can hold a
plank and how many push-ups in one minute.
Muscle Strength - A single maximum effort. A good way to gauge muscle strength is the
Repetition Max Test, where in one rep, the maximum weight someone can do.
Functional Training - answer Either endurance- or strength-focused training that builds
up muscles you would use on a day-to-day basis. This type of training gears your muscle
fitness routine toward more easily performing daily activities and reducing your
likelihood of injury. EX: Body weight squats, walking lunges, overhead press, and TRX
training.
Myths of Strength Training - answer 1) Lifting weights will make you bulky - Training with
higher reps and low weight reduces bulking.
2) Fat can turn into muscle or muscle can turn into fat - Muscle tissue and fat tissue are
different. If training stops, muscles atrophy (decrease in cell size) and fat cells
hypertrophy (increase in cell size).
3) Weight training is only for certain types of people - Everyone can benefit from weight
training. It is a versatile type of training for pregnant women, seniors, and disabled
people.
4) No pain, no gain - Good soreness is perfectly normal, whereas bad soreness can
mean pain or injury.
5) Spot reduction helps tone up the 'problem spots' - Spot reduction increases strength
but not necessarily visible definition. If you want improvement in your abs, you can't just
, work on abs, you have to do the whole area around, like obliques, back, and pecs.
6) Cardio is for health and weight loss, while weights are for muscle size and strength -
To increase your metabolism, combine cardio and strength training.
7) Men are stronger than women - Strength depends on training, but men tend to have
more muscle mass than women. Looking at strength with a pound-for-pound
comparison, women can be equal in strength to men.
8) Athletes who strength train will get slow - Training regimen is everything.
Hypertrophy vs. Atrophy - answer Hypertrophy - An increase in the size and number of
myofibrils, or muscle fibers, that typically occurs after about six to eight weeks of
strength training.
Atrophy - A decrease in the mass or size of the muscle that starts to occur after about
four to six weeks of inactivity.
Delayed Onset Muscle Soreness (DOMS) - answer Extreme soreness about 24 to 48
hours after an intense workout. Pain lasts 4-7 days. DOMS = Excessive amount of
damage or tearing to the muscle
Machines vs. Free Weights - answer Machines - Easy to use, don't need a spotter,
motions don't reflect functional activities, exercises can be restrictive to the natural
ROM. Generally safer and more convenient.
Free Weights - Difficult to use, need a spotter, motions do reflect functional activities,
exercises reflect the natural ROM. Generally not as safe and less convenient. Requires
more care, balance, and coordination.
Both - Appropriate for all levels, single and multi-joint exercises, can cause injury,
provide you with an adequate opportunity to develop both strength and endurance.
Optimal Total Training Time - answer Keep workouts (minus warm-up) under 1 hour.
This is because anabolic hormones peak at 40-45 minutes.
Designing a Muscle Fitness Program - answer Step 1 - Needs/Wants Analysis - A
needs/wants analysis examines what you want to get from your training. It is
recommended that you start by making a list of the things you need or want to
accomplish through your activities. It can help individuals set SMART goals for muscle
fitness training. Also journaling is a good thing because it will help you track our
workouts.
Step 2 - Exploring Training Variables - We use the FIRST principle and not FITT principle
for muscle fitness because if we measured time at the gym and gave the same workout
to two different people, the first could complete their workout in 1 hour while the second
individual took 2-3 hours because of machine choice, waiting for crowds, or chatting
with friends.
Complete Answers
Muscle Fitness - answer A broad term that incorporates functional, strength, and
endurance activities focused on the musculoskeletal system. It is important to
understand that you can gain and build muscle by other activities besides lifting
weights. Strength training has numerous benefits, including arthritis relief, balance and
reduction of falls, strengthening bones, weight maintenance, improved glucose control,
sleep improvement, mental benefits and improved mood, better body mechanics,
boosting energy levels, and building muscle. Muscular fitness is classified into two main
categories: muscle endurance and muscle strength. The primary goals for muscle
fitness are safety and effectiveness.
Muscle Endurance vs. Muscle Strength - answer Muscle Endurance - The ability of a
muscle or group of muscles to sustain a level of muscular force (remain contracted) or
to contract repeatedly. We would measure muscle endurance by seeing how many
repetitions of an exercise you can do before exhaustion. EX: How long you can hold a
plank and how many push-ups in one minute.
Muscle Strength - A single maximum effort. A good way to gauge muscle strength is the
Repetition Max Test, where in one rep, the maximum weight someone can do.
Functional Training - answer Either endurance- or strength-focused training that builds
up muscles you would use on a day-to-day basis. This type of training gears your muscle
fitness routine toward more easily performing daily activities and reducing your
likelihood of injury. EX: Body weight squats, walking lunges, overhead press, and TRX
training.
Myths of Strength Training - answer 1) Lifting weights will make you bulky - Training with
higher reps and low weight reduces bulking.
2) Fat can turn into muscle or muscle can turn into fat - Muscle tissue and fat tissue are
different. If training stops, muscles atrophy (decrease in cell size) and fat cells
hypertrophy (increase in cell size).
3) Weight training is only for certain types of people - Everyone can benefit from weight
training. It is a versatile type of training for pregnant women, seniors, and disabled
people.
4) No pain, no gain - Good soreness is perfectly normal, whereas bad soreness can
mean pain or injury.
5) Spot reduction helps tone up the 'problem spots' - Spot reduction increases strength
but not necessarily visible definition. If you want improvement in your abs, you can't just
, work on abs, you have to do the whole area around, like obliques, back, and pecs.
6) Cardio is for health and weight loss, while weights are for muscle size and strength -
To increase your metabolism, combine cardio and strength training.
7) Men are stronger than women - Strength depends on training, but men tend to have
more muscle mass than women. Looking at strength with a pound-for-pound
comparison, women can be equal in strength to men.
8) Athletes who strength train will get slow - Training regimen is everything.
Hypertrophy vs. Atrophy - answer Hypertrophy - An increase in the size and number of
myofibrils, or muscle fibers, that typically occurs after about six to eight weeks of
strength training.
Atrophy - A decrease in the mass or size of the muscle that starts to occur after about
four to six weeks of inactivity.
Delayed Onset Muscle Soreness (DOMS) - answer Extreme soreness about 24 to 48
hours after an intense workout. Pain lasts 4-7 days. DOMS = Excessive amount of
damage or tearing to the muscle
Machines vs. Free Weights - answer Machines - Easy to use, don't need a spotter,
motions don't reflect functional activities, exercises can be restrictive to the natural
ROM. Generally safer and more convenient.
Free Weights - Difficult to use, need a spotter, motions do reflect functional activities,
exercises reflect the natural ROM. Generally not as safe and less convenient. Requires
more care, balance, and coordination.
Both - Appropriate for all levels, single and multi-joint exercises, can cause injury,
provide you with an adequate opportunity to develop both strength and endurance.
Optimal Total Training Time - answer Keep workouts (minus warm-up) under 1 hour.
This is because anabolic hormones peak at 40-45 minutes.
Designing a Muscle Fitness Program - answer Step 1 - Needs/Wants Analysis - A
needs/wants analysis examines what you want to get from your training. It is
recommended that you start by making a list of the things you need or want to
accomplish through your activities. It can help individuals set SMART goals for muscle
fitness training. Also journaling is a good thing because it will help you track our
workouts.
Step 2 - Exploring Training Variables - We use the FIRST principle and not FITT principle
for muscle fitness because if we measured time at the gym and gave the same workout
to two different people, the first could complete their workout in 1 hour while the second
individual took 2-3 hours because of machine choice, waiting for crowds, or chatting
with friends.
