KIN 258 FINAL EXAM QUESTIONS WITH CORRECT ANSWERS LATEST UPDATE 2026
which technique offers the best relief of a muscle cramp? - Answers passive stretching
To improve flexibility, stretching exercises are most productive when they are performed ___ -
Answers at the end of the workout
Which of the following would be considered a benefit of increased flexibility? - Answers improved
joint movement
Slowly lengthening the muscle to a point where further movement is limited and holding that position
for a fixed period of time is referred to as stretching - Answers static
special muscle receptors that sense stretch are referred to as - Answers muscle spindles
What contributes to back pain? - Answers hamstring flexibility, strength of the back extensor muscles,
low back lumbar flexability
A slow stretch combined with alternating contraction and relaxation of muscle is called - Answers PNF
The intensity of stretching is monitored by feel. In general the limb should not be stretched beyond a
position creating - Answers mild discomfort
The purpose of stretching is to stretch - Answers muscles and tendons
Approximately what % of Americans will be disabled by low back pain in their lifetime - Answers 15
The four muscles, or sets of muscles, that contribute to proper posture to avoid low back pain are the
abdominal muscles, hamstrings, lower back muscles, and the ________ muscles. - Answers hip flexor
A hypokinetic disease is a disease associated with a lack of ________. - Answers exercise
Low back pain that lasts for longer than ________ is considered chronic. - Answers 6 months
Which of these statements is true about keeping joints healthy? - Answers Stretching increases
tension on the joint, tightening the ends of bones.
The shape of the ________ determines the amount of movement possible at each joint. - Answers
bones
________ are specialized receptors in muscles and tendons that provide feedback to the brain about
body position. - Answers Proprioceptor
Approximately what percentage of Americans will be disabled by low back pain in their lifetime? -
Answers 15
Special muscle receptors that sense stretch are referred to as ________. - Answers muscle spindles
The reaction that occurs when a muscle is suddenly stretched and therefore stimulates muscle
spindles is called ________. - Answers stretch reflex
The starter phase usually lasts _______________ weeks while the slow progression phase lasts
_________________ - Answers 1 to 3 weeks; 4 to 20 weeks
When performing an isotonic movement, you should _____________ during the eccentric phase or
lowering phase and __________ during the concentric or lifting phase. - Answers inhale, exhale
When performing an isometric contraction, you should hold individual contractions for ___________
seconds with total contraction time being at or above ______________ seconds - Answers 2,4
Someone wanting to enhance their explosiveness would benefit from performing a training program
focused on ______________________. - Answers power
When prescribing a hypertrophy program, one of the "T" 's could be - Answers 2-3sets and 30s-1.5min
rest
If you were prescribing a muscular strength program using the FITT principle, the "I" could be -
Answers 60% 1 RM and 15 repetitions
Type I fibers can become more like ______________ fibers but not __________________ fibers. -
Answers lla; llx
Dark meat chicken has more __________________ while white meat chicken has more
_______________ - Answers Type l fibers; Type llx fibers
When performing the curl-up test, an individual follows a metronome set at ____________ bpm -
Answers 50
Resistance training can provide improvements in - Answers body composition and flexibility
If more fibers are recruited then __________________ force can be generated. - Answers more
During lower intensities, 1-20%, _____________ fibers are primarily recruited. - Answers Type 1
On average, men's and women's initial response to resistance training ______________________ -
Answers does not differ
The initial adaptations to a resistance training program are due to alterations in - Answers fiber
recruitment patterns
, During muscle fiber recruitment, which type of muscle fiber is recruited first? - Answers slow twitch
The point of contact between a motor nerve and an individual muscle cell is called the ________. -
Answers neuromuscular junction
The primary determinant of how much force a muscle can generate is ________. - Answers muscle
size
The process of involving more muscle fibers to produce increased muscle force is referred to as
________. - Answers recruitment
The rate of strength improvement in weight training depends on ________ - Answers initial strength
level
The number and type of muscles fibers is determined primarily by ________. - Answers genetics
Muscular endurance is the ability ________. - Answers to do reps over and over
Muscular endurance is evaluated using the ________ test(s). - Answers push up and sit up
Which of the following muscle fiber types would you expect to find a high percentage of in a
marathon runner? - Answers slow twitch
The connective tissue that surrounds a bundle of muscle fibers is termed ________. - Answers
perimysium
Which of these is a major muscle of the back? - Answers trapezius and latissimusdorsi
The amount of weight that an individual can lift during one maximal effort is ________. - Answers
muscular strength
Where is the sartorius muscle? - Answers thigh
Muscles are attached to bones by ________. - Answers tendons
A motor nerve and all the fibers that it controls is called a ________. - Answers motor unit
A muscle contraction that results in movement of a body part with the same tension is called a(n)
________ contraction. - Answers isotonic
The number of times per week that exercise is performed is known as ________. - Answers frequency
Studies have shown that the key factor in maintaining cardiorespiratory fitness is________. - Answers
exercise intensity
Duration, frequency, and intensity are increased in an exercise program during the ________ phase. -
Answers improvement
Which of the following is a training technique that utilizes several different modes of exercise? -
Answers cross training
If Jimmy is has a max HR of 190 and a resting HR of 60, what is his heart rate reserve/range? - Answers
130
If your HRR is 130 and your resting heart rate is 60, what is your max heart rate? - Answers 190
The recommended FITT principle for the improvement stage is: - Answers F = 3 to 5 days
I = 60 to 85%
T = 20 to 30 minutes
T = Rhythmic, continuous and involves large muscle groups
The end FITT goal for someone in the initial phase is: - Answers F = 3 to 4
I = 40 to 60% HRR
T = 20 to 30 minutes
T = Rhythmic, continuous and involves large muscle groups
Once in the maintenance phase, you can adjust some of the FITT principles, but
___________________ must remain the same/ can not change. - Answers intensity
Based on what we know about the RPE scale, if you report an RPE of 14, we would expect your heart
rate to be around.___________ bpm. - Answers 140
For the 1 mile walk test, you are walk 1 mile _______________________ and keep track of
_____________________. - Answers as fast as possible ; how long it took you complete the mile.
The order from least accurate to most accurate in regards to assessment of cardiorespiratory fitness is
- Answers field tests, submaximal test, VO2max test
The ________ test for estimating VO2max is based on the principle that your heart rate returns to
resting levels faster after exercise when you have a high level of cardiorespiratory fitness. - Answers
step
For muscles to contract, ATP must be available. - Answers true
which technique offers the best relief of a muscle cramp? - Answers passive stretching
To improve flexibility, stretching exercises are most productive when they are performed ___ -
Answers at the end of the workout
Which of the following would be considered a benefit of increased flexibility? - Answers improved
joint movement
Slowly lengthening the muscle to a point where further movement is limited and holding that position
for a fixed period of time is referred to as stretching - Answers static
special muscle receptors that sense stretch are referred to as - Answers muscle spindles
What contributes to back pain? - Answers hamstring flexibility, strength of the back extensor muscles,
low back lumbar flexability
A slow stretch combined with alternating contraction and relaxation of muscle is called - Answers PNF
The intensity of stretching is monitored by feel. In general the limb should not be stretched beyond a
position creating - Answers mild discomfort
The purpose of stretching is to stretch - Answers muscles and tendons
Approximately what % of Americans will be disabled by low back pain in their lifetime - Answers 15
The four muscles, or sets of muscles, that contribute to proper posture to avoid low back pain are the
abdominal muscles, hamstrings, lower back muscles, and the ________ muscles. - Answers hip flexor
A hypokinetic disease is a disease associated with a lack of ________. - Answers exercise
Low back pain that lasts for longer than ________ is considered chronic. - Answers 6 months
Which of these statements is true about keeping joints healthy? - Answers Stretching increases
tension on the joint, tightening the ends of bones.
The shape of the ________ determines the amount of movement possible at each joint. - Answers
bones
________ are specialized receptors in muscles and tendons that provide feedback to the brain about
body position. - Answers Proprioceptor
Approximately what percentage of Americans will be disabled by low back pain in their lifetime? -
Answers 15
Special muscle receptors that sense stretch are referred to as ________. - Answers muscle spindles
The reaction that occurs when a muscle is suddenly stretched and therefore stimulates muscle
spindles is called ________. - Answers stretch reflex
The starter phase usually lasts _______________ weeks while the slow progression phase lasts
_________________ - Answers 1 to 3 weeks; 4 to 20 weeks
When performing an isotonic movement, you should _____________ during the eccentric phase or
lowering phase and __________ during the concentric or lifting phase. - Answers inhale, exhale
When performing an isometric contraction, you should hold individual contractions for ___________
seconds with total contraction time being at or above ______________ seconds - Answers 2,4
Someone wanting to enhance their explosiveness would benefit from performing a training program
focused on ______________________. - Answers power
When prescribing a hypertrophy program, one of the "T" 's could be - Answers 2-3sets and 30s-1.5min
rest
If you were prescribing a muscular strength program using the FITT principle, the "I" could be -
Answers 60% 1 RM and 15 repetitions
Type I fibers can become more like ______________ fibers but not __________________ fibers. -
Answers lla; llx
Dark meat chicken has more __________________ while white meat chicken has more
_______________ - Answers Type l fibers; Type llx fibers
When performing the curl-up test, an individual follows a metronome set at ____________ bpm -
Answers 50
Resistance training can provide improvements in - Answers body composition and flexibility
If more fibers are recruited then __________________ force can be generated. - Answers more
During lower intensities, 1-20%, _____________ fibers are primarily recruited. - Answers Type 1
On average, men's and women's initial response to resistance training ______________________ -
Answers does not differ
The initial adaptations to a resistance training program are due to alterations in - Answers fiber
recruitment patterns
, During muscle fiber recruitment, which type of muscle fiber is recruited first? - Answers slow twitch
The point of contact between a motor nerve and an individual muscle cell is called the ________. -
Answers neuromuscular junction
The primary determinant of how much force a muscle can generate is ________. - Answers muscle
size
The process of involving more muscle fibers to produce increased muscle force is referred to as
________. - Answers recruitment
The rate of strength improvement in weight training depends on ________ - Answers initial strength
level
The number and type of muscles fibers is determined primarily by ________. - Answers genetics
Muscular endurance is the ability ________. - Answers to do reps over and over
Muscular endurance is evaluated using the ________ test(s). - Answers push up and sit up
Which of the following muscle fiber types would you expect to find a high percentage of in a
marathon runner? - Answers slow twitch
The connective tissue that surrounds a bundle of muscle fibers is termed ________. - Answers
perimysium
Which of these is a major muscle of the back? - Answers trapezius and latissimusdorsi
The amount of weight that an individual can lift during one maximal effort is ________. - Answers
muscular strength
Where is the sartorius muscle? - Answers thigh
Muscles are attached to bones by ________. - Answers tendons
A motor nerve and all the fibers that it controls is called a ________. - Answers motor unit
A muscle contraction that results in movement of a body part with the same tension is called a(n)
________ contraction. - Answers isotonic
The number of times per week that exercise is performed is known as ________. - Answers frequency
Studies have shown that the key factor in maintaining cardiorespiratory fitness is________. - Answers
exercise intensity
Duration, frequency, and intensity are increased in an exercise program during the ________ phase. -
Answers improvement
Which of the following is a training technique that utilizes several different modes of exercise? -
Answers cross training
If Jimmy is has a max HR of 190 and a resting HR of 60, what is his heart rate reserve/range? - Answers
130
If your HRR is 130 and your resting heart rate is 60, what is your max heart rate? - Answers 190
The recommended FITT principle for the improvement stage is: - Answers F = 3 to 5 days
I = 60 to 85%
T = 20 to 30 minutes
T = Rhythmic, continuous and involves large muscle groups
The end FITT goal for someone in the initial phase is: - Answers F = 3 to 4
I = 40 to 60% HRR
T = 20 to 30 minutes
T = Rhythmic, continuous and involves large muscle groups
Once in the maintenance phase, you can adjust some of the FITT principles, but
___________________ must remain the same/ can not change. - Answers intensity
Based on what we know about the RPE scale, if you report an RPE of 14, we would expect your heart
rate to be around.___________ bpm. - Answers 140
For the 1 mile walk test, you are walk 1 mile _______________________ and keep track of
_____________________. - Answers as fast as possible ; how long it took you complete the mile.
The order from least accurate to most accurate in regards to assessment of cardiorespiratory fitness is
- Answers field tests, submaximal test, VO2max test
The ________ test for estimating VO2max is based on the principle that your heart rate returns to
resting levels faster after exercise when you have a high level of cardiorespiratory fitness. - Answers
step
For muscles to contract, ATP must be available. - Answers true
