1. MATCH THE PRIME MOVER TO THE EXERCISE. The prime mover is the muscle primaril

1. MATCH THE PRIME MOVER TO THE EXERCISE. The prime mover is the muscle primarily responsible for the exercise movement and the muscle proximity developed by the exercise. In your textbook it is the first muscle listed for each exercise.
____ 1. Barbell Bench Press
____ 2. Seated Rowing Machine
____ 3. Shoulder Shrug
____ 4. Dumbbell Lateral Raise
____ 5. Arm Curl
____ 6. Parallel Bar Dips
____ 7. Reverse Wrist Curl
____ 8. Leg Curl
____ 9. Standing Calf Raise
____ 10. Back Extension
a. Gluteus minimus
b. Wrist extenders
c. Iliopsoas
d. Brachialis
e. Pectoralis minor
f. Rhomboids
g. Internal Abdominal Obliques
h. Trapezius
i. Rectus Abdominis
j. Hamstrings
k. Quadriceps
l. Pectoralis major
m. Triceps
n. External Abdominal Obliques
o. Levator scapulae
p. Deltoid
q. Biceps
r. Latissimus Dorsi
s. Gatrocnemius
t. Erector Spine
2. Weight training is a form of
a. progressive resistance exercise
b. cardiovascular exercise
c. flexibility exercise
d. cardiorespiratory exercise
3. Which of the following should NOT attempt one-repetition maximum lifts?
a. Men 15 to 30 years old
b. Women at any age
c. Children
d. Anyone over the age of 25
4. Which of the following statements is TRUE?
a. Weight training will make you muscle-bound.
b. Muscle tissue turns to fat tissue when you stop training with weights.
c. Weight training will make women look like men.
d. Proper nutrition and rest are important for weight training purposes
5. Which one of the following statements is FALSE?
a. A well planned circuit weight training program can develop all aspects of health-related physical fitness.
b. Heavy lifting could cause a hernia
c. Weight training can increase your speed
d. Weight training for physical fitness requires long hours of heavy lifting each week.
6. Which one of the following refers to the ability of muscle tissue to be stretched?
a. Excitability
b. Extensibility
c. Contractility
d. Elasticity
7. Which one of the following types of muscles is under your conscious voluntary control?
a. Cardiac
b. Skeletal
c. Smooth
d. Visceral
8. Which one of the following refers to a situation in which a muscle contracts and tries to shorten but it is overcome by the resistance and is forced to lengthen? This occurs whenever
you control the speed as you lower a weight.
a. Isometric muscle action
b. Concentric muscle action
c. Eccentric muscle action
d. Isokinetic muscle action
9. Which type of stretch is recommended in your textbook?
a. static
b. dynamic
c. ballistic
d. PNF
10. Which one of the following is the best guideline for stretching intensity to increase flexibility?
a. No discomfort or tension in the muscle
b. Very light discomfort or tension in the muscle
c. Moderate discomfort or tension in the muscle
d. Extreme discomfort or tension in the muscle
11. Which one of the following guidelines for performing a weight training exercise refers to focusing your full attention on the muscle as it moves the weight?
a. Concentric Phase
b. Concentration
c. Full range of motion
d. Strict exercise form
12. Which one of the following is NOT one of the guidelines for spotters?
a. Know how the lifter expects to be spotted.
b. Check the bar before the lift for balanced loading and secured collars.
c. Do not touch the bar during the exercise if the lifter can complete the lift without your help
d. If the lifter cannot complete a repition you should take the entire lift away from the lifter quickly.
13. Which one of the following is an advantage of free weights when compared to weight training machines?
a. Free weights offer more variety of exercise movements than machines
b. Free weights tend to be safer than machines for beginners
c. Changing weights is faster on barbells with collars than it is on stack weight machines
d. Beginners can learn exercise movements faster and easier with free weights than machines
14. How many exercises for each major muscle group or joint action is recommended for beginners?
a. 1
b. 2
c. 3
d. 4
15. Which of the following combinations of sets and repetitions is recommended for beginners during their first two weeks of weight training?
a. (5 X 5.
b. (3 X 10.
c. (2 X 8.
d. (1 X 20.
16. Which of the following does NOT contain energy in the form of calories?
a. Fats
b. Carbohydrates
c. Vitamins
d. Proteins
17. According to the Food Guide Pyramid, how many servings daily are recommended from the Fruit Group?
a. 1 to 2
b. 2 to 4
c. 3 to 5
d. 6 to 11
18. Which one of the following was NOT recommended in Chapter 7 for people trying to gain muscular weight?
a. Perform brief heavy weight training workouts
b. Work the largest muscles in your body
c. Take anabolic steroids
d. Eat smaller meals and more frequently
19. There are many good reasons for keeping a written record of each of your training sessions. Which one of the following is NOT one of them?
a. Record keeping can help you measure your progress
b. Record keeping can help you evaluate the success of your training program.
c. Record keeping can help provide motivation for each of your training sessions.
d. Record keeping can allow you to tell others exactly how they should train.
20. There are instructions in your Textbook for measuring all of the following EXCEPT
a. Muscle tone
b. Strength
c. Muscle Endurance
d. Size
21. When you are not making progress toward your weight training goals you should identify the one factor you believe to be the most responsible for your lack of progress and change
that variable. How long should you allow for that behavior change to start making a measurable difference?
a. One Day
b. One Week
c. Four Weeks
d. One Year
22. Which one of the following steps in the formula for success comes first?
a. Use your subconscious mind
b. Develop written goals
c. Use positive thinking
d. Do it
23. Which one of the following is the best example of a well-written weight training goal?
a. I will increase my bench press
b. I would like to firm up my muscles
c. I will try to get in shape
d. I will perform 20 repetitions of the barbell curl using 50 pounds by a specific day, month, and year.
24. You must exercise the exact muscles you want to develop. This is explained by which one of the following basic weight training principles?
a. Specificity
b. Overload
c. Progression
d. Concentration
25. Which one of the following is the recommended resistance if you want to develop strength?
a. 85% to 100% of your 1 RM
b. 70% to 85% of your 1 RM
c. 50% to 70% of your 1 RM
d. 60% to 80% of your 1 RM
26. What repetition range is recommended if you want to train for general muscle fitness or muscle tone?
a. 1 to 5 reps
b. 5 to 10 reps
c. 8 to 12 reps
d. 20 to 50 reps
27. Which one of the following methods of increasing exercise intensity would be reached first?
a. Forced Reps
b. Concentric Failure
c. Negatives
d. Eccentric Failure
28. Which one of the following is described by this statement? “A series of exercises performed in a sequence with one exercise at each station.”
a. Double progressive system
b. Set system
c. Pyramid system
d. Circuit system
29. According to your textbook, which one of the following types of equipment has been scientifically proven beyond all doubt as superior for the development of muscle tissue?
a. Cybex
b. Nautilus
c. Free Weights
d. None of the above
30. According to the Transtheoretical Model of Behavior Change the following statement would indicate that the person is at which stage in the behavior change process? “I might start a
weight training program.”
a. Pre-contemplation
b. Contemplation
c. Maintenance
d. Adoption
31. Most people seek pleasure and avoid pain. This statement is most closely related to which one of the following tips for sticking with your weight training program?
a. Enjoyment
b. Record Keeping
c. Knowledge
d. Time

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