PHED 225 LATEST 2026 TEST PAPER QUESTIONS AND
ANSWERS RATED A+
✔✔Sliding Filament Theory - ✔✔When muscles contract, the actin filaments slide along
the myosin filaments to bring the Z-lines closer together (the zig-zag black lines from
Figure 2), thus shortening the entire sarcomere. The net length of a muscle is, in turn,
also shortened as a result of sarcomeres in series all shortening at the same time.
During muscular contractions, the length of the H-zone is reduced.
✔✔Actin and Myosin - ✔✔Myofilaments
✔✔Adenosine Triphosphate (ATP) - ✔✔Energy-carrying molecule found in the cells of
all living things.
✔✔Isometric Contractions - ✔✔Happen when tension is generated without changing the
length of the muscle.
✔✔Isokinetic Contractions - ✔✔Involve the muscle changing length at a constant
speed.
✔✔Isotonic Contractions - ✔✔Occur with constant force while the muscle changes
length (technically force production isn't completely constant during strength training,
but it is close enough to allow for the use of the term isotonic).
✔✔Concentric Contractions - ✔✔Those that occur to make a muscle shorten and
overcome the external load.
✔✔Eccentric Contractions - ✔✔Occur when the muscle lengthens as the external load
overcomes the muscle.
✔✔Type 1 Muscle Fibers - ✔✔Best suited for endurance events that require a long
duration of submaximal exertion.
✔✔Type 2 Muscle Fibers - ✔✔Better for maximal force, power, and speed. Most people
have a pretty even split between the two muscle fiber types.
✔✔Transverse Plane - ✔✔Divides the body into upper and lower portions. Includes
twisting movements.
✔✔Frontal or Coronal Plane - ✔✔Divides the body, back, and front. Includes
movements towards the side. Includes adduction and abduction.
✔✔Sagittal Plane - ✔✔Divides the body left and right. Movements in the forward and
backward directions occur in this plane. Includes flexion and extension.
, ✔✔Abduction - ✔✔When a limb gets further away from the body, like when an exerciser
spread their feet wider than normal to stretch the inside of the leg.
✔✔Adduction - ✔✔When a limb gets closer to the body.
✔✔Physical Activity Readiness Questionnaire (PAR-Q) - ✔✔Helps exercise and fitness
professionals identify potential areas of concern, including cardiovascular risk factors
such as high blood pressure, high cholesterol, or a family history of cardiometabolic
disease.
✔✔Valsalva Maneuver - ✔✔First, the lifter takes a deep belly breath. Then, the athlete
exhales without letting any air escape. This exhalation creates back pressure, which
provides extra support for the spine, particularly during the sticking point, or the portion
of the lift where the body is at the greatest mechanical disadvantage.
✔✔Baseline considerations to be aware of when preparing for a strength training
program. - ✔✔1. Be aware
2. Know yourself
3. Equipment
4. Don't show off or goof off
5. Technique
6. Have a plan
7. Use a spotter
✔✔Beneficial Effects of Warming Up - ✔✔1) Improved speed of contraction and
relaxation of unnecessary muscular tone.
2) Increased rate of force development and reaction time.
3) Improved strength and power production.
4) Muscles are less resistant to changes in length (reduced viscosity).
5) Increased body temperature for more efficient oxygen transfer and metabolism.
6) Working muscles also get more oxygen and nutrient delivery through increased blood
flow.
7) Improved mental preparation for subsequent lifts.
✔✔RAMP Protocol - ✔✔Raise, Activate, Mobilize, and Potentiate.
✔✔Dynamic Stretches - ✔✔Slow and controlled and programmed to replicate
movements anticipated to occur during a lifting session.
✔✔Static Stretches - ✔✔When a muscle is stretched to the point of mild discomfort and
held in that position for approximately 15-30 seconds.
✔✔Proprioceptive Neuromuscular Facilitation (PNF) Stretching - ✔✔An advanced form
of stretching, which relies on the influence of muscle spindles to facilitate
ANSWERS RATED A+
✔✔Sliding Filament Theory - ✔✔When muscles contract, the actin filaments slide along
the myosin filaments to bring the Z-lines closer together (the zig-zag black lines from
Figure 2), thus shortening the entire sarcomere. The net length of a muscle is, in turn,
also shortened as a result of sarcomeres in series all shortening at the same time.
During muscular contractions, the length of the H-zone is reduced.
✔✔Actin and Myosin - ✔✔Myofilaments
✔✔Adenosine Triphosphate (ATP) - ✔✔Energy-carrying molecule found in the cells of
all living things.
✔✔Isometric Contractions - ✔✔Happen when tension is generated without changing the
length of the muscle.
✔✔Isokinetic Contractions - ✔✔Involve the muscle changing length at a constant
speed.
✔✔Isotonic Contractions - ✔✔Occur with constant force while the muscle changes
length (technically force production isn't completely constant during strength training,
but it is close enough to allow for the use of the term isotonic).
✔✔Concentric Contractions - ✔✔Those that occur to make a muscle shorten and
overcome the external load.
✔✔Eccentric Contractions - ✔✔Occur when the muscle lengthens as the external load
overcomes the muscle.
✔✔Type 1 Muscle Fibers - ✔✔Best suited for endurance events that require a long
duration of submaximal exertion.
✔✔Type 2 Muscle Fibers - ✔✔Better for maximal force, power, and speed. Most people
have a pretty even split between the two muscle fiber types.
✔✔Transverse Plane - ✔✔Divides the body into upper and lower portions. Includes
twisting movements.
✔✔Frontal or Coronal Plane - ✔✔Divides the body, back, and front. Includes
movements towards the side. Includes adduction and abduction.
✔✔Sagittal Plane - ✔✔Divides the body left and right. Movements in the forward and
backward directions occur in this plane. Includes flexion and extension.
, ✔✔Abduction - ✔✔When a limb gets further away from the body, like when an exerciser
spread their feet wider than normal to stretch the inside of the leg.
✔✔Adduction - ✔✔When a limb gets closer to the body.
✔✔Physical Activity Readiness Questionnaire (PAR-Q) - ✔✔Helps exercise and fitness
professionals identify potential areas of concern, including cardiovascular risk factors
such as high blood pressure, high cholesterol, or a family history of cardiometabolic
disease.
✔✔Valsalva Maneuver - ✔✔First, the lifter takes a deep belly breath. Then, the athlete
exhales without letting any air escape. This exhalation creates back pressure, which
provides extra support for the spine, particularly during the sticking point, or the portion
of the lift where the body is at the greatest mechanical disadvantage.
✔✔Baseline considerations to be aware of when preparing for a strength training
program. - ✔✔1. Be aware
2. Know yourself
3. Equipment
4. Don't show off or goof off
5. Technique
6. Have a plan
7. Use a spotter
✔✔Beneficial Effects of Warming Up - ✔✔1) Improved speed of contraction and
relaxation of unnecessary muscular tone.
2) Increased rate of force development and reaction time.
3) Improved strength and power production.
4) Muscles are less resistant to changes in length (reduced viscosity).
5) Increased body temperature for more efficient oxygen transfer and metabolism.
6) Working muscles also get more oxygen and nutrient delivery through increased blood
flow.
7) Improved mental preparation for subsequent lifts.
✔✔RAMP Protocol - ✔✔Raise, Activate, Mobilize, and Potentiate.
✔✔Dynamic Stretches - ✔✔Slow and controlled and programmed to replicate
movements anticipated to occur during a lifting session.
✔✔Static Stretches - ✔✔When a muscle is stretched to the point of mild discomfort and
held in that position for approximately 15-30 seconds.
✔✔Proprioceptive Neuromuscular Facilitation (PNF) Stretching - ✔✔An advanced form
of stretching, which relies on the influence of muscle spindles to facilitate
