PED 110 Midterm Review
Exam Questions and
Answers All Correct
What is rate of perceived exertion? - Answer-A perception scale to monitor or interpret
the intensity of aerobic exercise
What is a MET? - Answer-Short for "metabolic equivalent," the rate of energy
expenditure at rest; 1 MET is equivalent to a VO₂ of 3.5 mL\kg\min.
What are some tips to starting and maintaining a program? - Answer-Attempt to train 5
to 6 times a week for 30 min. at a time, say at a regular time for exercise, exercise early
in the day, select aerobic activity you enjoy. To maintain fitness you should keep up a
regular exercise program even during vacations.
Define muscular strength and endurance. - Answer-Strength is a basic health-related
fitness component and is an important one this component for optimal performance in
daily activities such as sitting, walking, running, lifting and carrying objects. Endurance
is necessary to help maintain a healthy heart, good strength contributes more to
independent living than any other fitness component.
Benefits of strength training. - Answer-Helps control blood sugar, increases and
maintains muscle and a higher resting metabolic rate; encourages weight loss and
maintenance, prevents obesity; lessens the risk of injury; reduces chronic lower back
pain; alleviates arthritic pain; aids in childbearing (additional benefits on page 210)
How does body composition change in relation to strength training? - Answer-A
decrease of adipose or fatty tissue around muscle fiber themselves
Why is strength training important for older adults? - Answer-Enhances the quality of
life, improves balance and restores mobility
Be familiar with the tests to measure muscular strength and endurance. - Answer-Bench
jumps, modified push-ups (women), modified dips (man), bent leg curl up, abdominal
crunches (see page 218 for additional exercises)
, What factors affect strength? - Answer-Neural stimulation, type of muscle fiber,
overload, and specificity of training
What is overload and how does it occur? - Answer-A training concept that the demand
placed on a system (cardiorespiratory or muscular) must be increased systematically
and progressively over time to cause physiological adaptation (development or
improvement).
What is specificity of training? - Answer-Principal that training must be done with the
specific muscle the person is attempting to improve.
Define SAID training. - Answer-Specific application to impose demand - training
principle stating that, for improvement to occur in a specific activity, the exercise
performed during strength - training program must resemble as closely as possible the
movement pattern in counter to that particular activity.
Isometric training. - Answer-Strength - training method referring to a muscle contraction
that produces little or no movement (pushing or pulling against an immovable object)
Dynamic training. - Answer-Strength training method referred to a muscle contraction
with movement
Free weights versus machines. - Answer-See page 224 for information
Table 7.5 sets and reps for general fitness. - Answer-See page 226 for information
Plastic elongation and elastic elongation. - Answer-Plastic elongation - permanent
lengthening of soft tissue. Elastic elongation - temporary lengthening of soft tissue
Ballistic, static and PNF stretching - Answer-Ballistic - exercise to avoid jerking, rapid,
bouncing movements, or slow, short, and sustained movements. Static - exercises in
which the muscles are linked in gradually through a joints complete range of motion.
PNF - mode of stretching that uses reflexes and neuromuscular principles to relax or the
muscles being stretched
Best time to stretch? - Answer-After exercising and Before steady activity (walking,
jogging, cycling). Up to 10 min. before stopping collectivities (racquet sports, basketball,
and soccer) and athletic participation in general (football and gymnastics)
Contraindicated exercises. - Answer-May cause harm because of the excessive strain
the place on muscles and joints, in particular the spine, lower back, knees, neck and
shoulders
What factors determine health and longevity? - Answer-Genetics, environment, and
behavior
Exam Questions and
Answers All Correct
What is rate of perceived exertion? - Answer-A perception scale to monitor or interpret
the intensity of aerobic exercise
What is a MET? - Answer-Short for "metabolic equivalent," the rate of energy
expenditure at rest; 1 MET is equivalent to a VO₂ of 3.5 mL\kg\min.
What are some tips to starting and maintaining a program? - Answer-Attempt to train 5
to 6 times a week for 30 min. at a time, say at a regular time for exercise, exercise early
in the day, select aerobic activity you enjoy. To maintain fitness you should keep up a
regular exercise program even during vacations.
Define muscular strength and endurance. - Answer-Strength is a basic health-related
fitness component and is an important one this component for optimal performance in
daily activities such as sitting, walking, running, lifting and carrying objects. Endurance
is necessary to help maintain a healthy heart, good strength contributes more to
independent living than any other fitness component.
Benefits of strength training. - Answer-Helps control blood sugar, increases and
maintains muscle and a higher resting metabolic rate; encourages weight loss and
maintenance, prevents obesity; lessens the risk of injury; reduces chronic lower back
pain; alleviates arthritic pain; aids in childbearing (additional benefits on page 210)
How does body composition change in relation to strength training? - Answer-A
decrease of adipose or fatty tissue around muscle fiber themselves
Why is strength training important for older adults? - Answer-Enhances the quality of
life, improves balance and restores mobility
Be familiar with the tests to measure muscular strength and endurance. - Answer-Bench
jumps, modified push-ups (women), modified dips (man), bent leg curl up, abdominal
crunches (see page 218 for additional exercises)
, What factors affect strength? - Answer-Neural stimulation, type of muscle fiber,
overload, and specificity of training
What is overload and how does it occur? - Answer-A training concept that the demand
placed on a system (cardiorespiratory or muscular) must be increased systematically
and progressively over time to cause physiological adaptation (development or
improvement).
What is specificity of training? - Answer-Principal that training must be done with the
specific muscle the person is attempting to improve.
Define SAID training. - Answer-Specific application to impose demand - training
principle stating that, for improvement to occur in a specific activity, the exercise
performed during strength - training program must resemble as closely as possible the
movement pattern in counter to that particular activity.
Isometric training. - Answer-Strength - training method referring to a muscle contraction
that produces little or no movement (pushing or pulling against an immovable object)
Dynamic training. - Answer-Strength training method referred to a muscle contraction
with movement
Free weights versus machines. - Answer-See page 224 for information
Table 7.5 sets and reps for general fitness. - Answer-See page 226 for information
Plastic elongation and elastic elongation. - Answer-Plastic elongation - permanent
lengthening of soft tissue. Elastic elongation - temporary lengthening of soft tissue
Ballistic, static and PNF stretching - Answer-Ballistic - exercise to avoid jerking, rapid,
bouncing movements, or slow, short, and sustained movements. Static - exercises in
which the muscles are linked in gradually through a joints complete range of motion.
PNF - mode of stretching that uses reflexes and neuromuscular principles to relax or the
muscles being stretched
Best time to stretch? - Answer-After exercising and Before steady activity (walking,
jogging, cycling). Up to 10 min. before stopping collectivities (racquet sports, basketball,
and soccer) and athletic participation in general (football and gymnastics)
Contraindicated exercises. - Answer-May cause harm because of the excessive strain
the place on muscles and joints, in particular the spine, lower back, knees, neck and
shoulders
What factors determine health and longevity? - Answer-Genetics, environment, and
behavior
