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CHAPTER 4
Preventing Injuries Through Fitness Training
MULTIPLE CHOICE
D, K
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1. An approach to conditioning that attempts to bring about peak performance
while reducing injuries and overtraining is known as:
A. cross training.
C. constancy.
B. periodization.
D. specificity.
2. Which of the following describes the time when conditioning is dedicated to
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unstructured recreational activities and physical restoration?
(56)
A. In-season
C. Off-season
B. Preseason
D. Postseason
M, A
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3. A soccer player running ten 120 yd sprints in under 20 seconds each with a 1
minute walking recovery period between each sprint is an example of:
A. continuous training.
C. interval training.
B. Fartlek training.
D. conditioning.
M, K
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4. Increasing the strenuousness of exercise to a consistently higher level through
maximum or near-maximum stimulation is an application of what principle?
A. Overtraining
C. Overload
B. Conditioning
D. DAPRE
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5. The predominance of one type of muscle fiber over another in the human body
results primarily from:
A. a conditioning program.
C. age.
B. gender.
D. inherited genetic factors.
6. Hopping, bounding and depth jumps are forms of:
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A. isokinetic exercises.
C. isotonic exercises.
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B. plyometric exercises.
D. circuit training.
7. Which strength training method changes the length of the muscle while the
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contraction is performed at a constant velocity?
(90)
A. Isometric
C. Isokinetic
B. Isotonic
D. Isodynamic
E, K
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8. The stretching method that uses an extreme stretch that is held for an extended
period of time is:
A. static stretch.
C. ballistic stretch.
B. dynamic stretch.
D. PNF stretch.
9. All the following are examples of closed kinetic chain exercises except:
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M, A
(90)
A. mini-squats.
B. seated knee extensions.
C. lateral step ups.
D. push ups.
M, K
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10. The warm-up prior to the start of practice or competition should last:
A. 5 to 10 minutes.
C. 15 to 20 minutes.
B. 10 to 15 minutes.
D. 20 to 30 minutes.
D, K
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11. It is believed that a proper warm-up will do all the following except:
A. stretch ligaments and muscles.
C. increase muscle soreness.
B. increase body temperature.
D. increase flexibility.
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12. The ability of a muscle group to exert force rapidly is called:
A. muscular endurance.
C. muscular strength.
B. muscular power.
D. muscular torque.
M, K
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13. How often must the average person engage in activity/exercise to see
improvements in cardiorespiratory endurance?
A. Every day
C. Twice a week
B. 3 days a week
D. Twice a day
14. An exercise performed by doing a maximal eccentric stretch immediately
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preceding a concentric contraction is called:
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A. free exercise.
C. plyometric exercise.
B. calisthenics.
D. isotonic exercise.
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15. Which stretching technique is capable of producing the most dramatic increases
in flexibility?
A. PNF
C. Ballistic
B. Static
D. None of the above
D, K
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16. The relaxation of what muscle occurs as a response to a contraction of the
opposing muscle?
A. Agonist
C. Static
B. Antagonist
D. Ballistic
D, K
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17. When a sprinter runs the 50 yard dash he/she is primarily using which type
of muscle fiber?
A. Muscle Spindles
C. Fast twitch
B. Golgi Tendon Organs
D. Slow twitch
18. What is primary reason for the strength difference in males vs. females?
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A. Women have increased testosterone levels, which decreases their
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ability to develop muscle bulk.
B. Women have smaller muscles than men.
C. Women are incapable of building significant muscular strength.
D. Women have a higher percentage of body fat which decreases the
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strength to body-weight ratio.
19. All of the following describe how cardiovascular exercise affects the heart except:
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A. increase in resting heart rate.
C. increase in stroke volume.
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B. increase in cardiac output.
D. increase in aerobic capacity.
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20. If the intensity of an activity is such that sufficient oxygen can be supplied
to meet the demands of working tissues, the activity is:
A. aerobic.
C. isotonic.
B. anaerobic.
D. isometric.
21. Which training technique involves alternating periods of relatively intense work
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and active recovery?
(106)
A. Cardiovascular training
C. Interval training
B. Fartlek training
D. Aerobic training
D, A
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E, A
(69)
22. Contraction of the antagonist and then the agonist while stretching is an
example of a:
A. contract relax.
C. slow-reversal-hold relax.
B. hold relax.
D. contact-hold relax.
23. A bicep curl using a dumbbell is an example of a/an:
A. isometric exercise.
C. isokinetic exercise.
B. isotonic exercise.
D. PNF.
TRUE/FALSE
M, K
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E, K
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M, K
(73)
E, K
(73)
24. The SAID principle states that any training of any intensity will prepare the
body for a specific sport.
25. Open kinetic chain exercises consist of those exercises in which the foot or hand
hand is in contact with the ground or some other object.
26. Currently muscles are classified into two basic types: slow-twitch powerful
fibers and fast-twitch endurance fibers.
27. Fast-twitch fibers are primarily anaerobic and do not depend on oxygen for
their energy supply.
28. Strength is determined by the number of muscle fibers and diameter of those
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D, K
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E, K
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fibers; therefore it is proportional to the cross-sectional diameter of muscle.
29. Isometric contractions increase the strength throughout the full range of motion
of any given joint.
30. When one is training a muscle, the number of muscle fibers increase which in
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turn increases the size of the muscle.
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31. Eccentric contractions create a greater force than concentric contractions.
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M, K
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M, K
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32. The strength training phase of the preparatory period utilizes low intensity
training with a high volume of reps.
33. The greater the stretch put on the muscle from its resting length immediately
before a concentric contraction, the greater the load the muscle can lift or
overcome.
34. Hold-relax is a static stretching technique.
E, K
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35. Continuous training involves four considerations: the mode, the frequency,
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the duration, and the intensity of exercise.
(100)
36. Overtraining can have a negative effect on muscular strength. Some of the ways
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to avoid this problem are to use proper training techniques and to get appropriate
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rest.
37. Ballistic stretching is very dangerous and should never be done.
M, K
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D, K
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38. A contraction of the agonist causes a reflex relaxation of the antagonist
allowing it to stretch.
39. Excessive weight training impairs one’s ability to develop flexibility.
M, K
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E, A
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40. A concentric or negative contraction occurs in the biceps as the weight is lowered
during a biceps curl.
41. Push-ups and sit-ups are examples of calisthenic exercises.
M, A
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42. Passive range of motion movements require a muscle contraction.
M, A
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D, A
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E, A
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43. When performing a knee extension exercise, the hamstrings are the agonist
muscle.
44. Core stabilization exercises strengthen the muscles of the low back, pelvis,
abdomen, and hips.
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