FITNESS FOR LIVING DUE 16TH
SEPTEMBER
Muscular Strength - CORRECT ANSWER-The greatest force that can be produced by a
muscle
Muscular Endurance - CORRECT ANSWER-How long a muscle can sustain a sub-
maximal contraction
Periodization - CORRECT ANSWER-manipulating the frequency, intensity, and volume
of training
Overload Principle - CORRECT ANSWER-exposure of the body to a stress that it is not
accustomed to
Fast Twitch Fibers - CORRECT ANSWER-muscle fibers that contract rapidly and
forcefully but fatigue quickly
Slow Twitch Fibers - CORRECT ANSWER-muscle fibers that contract at a slow rate
and have very good endurance
Functional Strength - CORRECT ANSWER-Addresses the specificity to an even greater
extent than modification of mode, volume, and frequency
Isotonic Contraction - CORRECT ANSWER-Muscle contraction against a variable
resistance and speeds
Isometric Contraction - CORRECT ANSWER-Muscular contraction with little or no
movement
Eccentric Phase - CORRECT ANSWER-Muscle Lengthens
Concentric Phase - CORRECT ANSWER-Contracts while shortening
When does our strength begin to decline naturally? - CORRECT ANSWER-between 20-
30 years
What are the functions of muscle tissue? - CORRECT ANSWER-Movement, Posture,
Generate heat, Return blood to the heart, Metabolism
, How does muscle mass affect metabolism? - CORRECT ANSWER-extra pound of
muscle can increase resting metabolism by about 35 calories per day
What percent of our body weight is muscle? - CORRECT ANSWER-40%
What are optimal training conditions to achieve gains in strength training in terms of
frequency per week? - CORRECT ANSWER-4-6 per week
What are the 3 components of a sound strength training program? - CORRECT
ANSWER-Mode, Volume, and Frequency
What percent of a one-rep maximum is a good level to start a weight training program? -
CORRECT ANSWER-50-60%
What is the required time frame to see significant strength improvement? - CORRECT
ANSWER-Minimum of 8 weeks
How does reduced strength affect the aging person? - CORRECT ANSWER-lessons
the quality of his/her mobility and can lead to musculoskeletal injury
Is walking sufficient for sustaining muscle mass in the lower body? - CORRECT
ANSWER-No
How does strength training affect the female's muscle(s)? - CORRECT ANSWER-
Decrease body fat and improved muscle
Do men and women have the same quality of muscle fibers? - CORRECT ANSWER-
Yes
What assessments are used to determine muscular endurance? - CORRECT
ANSWER-Bench Jump, Abdominal Crunch, Push-ups, Modified Dip
When is a spotter recommended? - CORRECT ANSWER-Free Weights
Daily total fat should be what % of daily total caloric intake? - CORRECT ANSWER-20-
35%
Cholesterol consumption should be kept below ____ mg per day - CORRECT
ANSWER-180 mg
General daily sodium intake should be less than _____mg per day. - CORRECT
ANSWER-2300 mg
Vegetarianism - CORRECT ANSWER-Consumption of a diet consisting predominantly
of plant foods.