Weightlifting final

• The ability for a muscle to complete repeated contractions: Muscular endurance
• The force a muscle or group of muscles can exert in one single effort: Muscular strength
• The ability of muscles to conduct a full range of motion around a joint: Muscular flexibility
• T/F The human body needs some body fat to perform various bodily processes and maintain proper hormone levels: True
• T/F, Increasing muscle mass can raise the body's basal metabolic rate, which can facilitate fat loss: True
• What connects muscles to bone: Tendons
• What type of muscle contraction shortens the muscle: Concentric
• T/F, when lifting weights you should hold your breath in order to tighten your core: False
• T/F, when using a machine you've never used, start out with the middle weight resistance that the machine has and go from there: False
• T/F: Always use a spotter when performing free weight compound exercises: True
• What is defined as muscular movement that result in the joint angle decreasing: Flexion
• What is defined as muscular movement that results in the joint angle increasing: Extension
• Benefits of using machines for weight training: Great for beginners, reduce injury risk, have a set movement pattern
• T/F: Free weights are devices that provide resistance and are not restricted in terms of mobility: True
• T/F: When lifting weights, make sure you exhale during the eccentric phase: False
• How many basic movement patterns are there in weight training: 5
• T/F: A squat is any movement where the hips begin in extended position, flex, and extend again with little or no knee movement: False
• What are the big 3 lifts: Squat, Deadlift, bench press
• When benching, how many points of contact must be maintained to ensure safety: 5
• T/F, It is solely the responsibility of the spotter to ensure a safe lift attempt: False
• T/F, weight training goals should be vague that way they can be flexible and easily adjusted: False
• Having a goal that lines up with your lifestyle, resources, and desire level is an example of what part of the SMART acronym: Relevant
• This type of goal is one that can be achieved between 30 days and 6 month: Medium term
• T/F: Initial "strength" gains that occur when a novice begins a resistance training program is usually due to the central nervous system becoming more efficient at activating the muscles responsible for the movement: True
• Rest intervals between 0-45 seconds between sets is appropriate for which type of goal: Muscular endurance
• T/F A proper exercise plan according to the American college of sports medicine should include both single joint and multiple joint movements: True
• Percentage of 1 rep max and rate of perceived exertion are common ways to set what part of the FITT acronym: Intensity
• What type of exercise program design acts as a hybrid training method for both resistance and erobic training: Circuits
• This workout plan allows the lifter to pair antagonistic exercises to increase local muscle fatigue and decrease the overall time of a workout: Supersets
• This workout plan type refers to performing 5-6 sets of an exercise, and either starts with a high amount of weight with a low number of reps or vice versa: Pyramid
• T/F, A sprain is a stretching or tearing of a tendon: False
• This type of stretching requires a partner to complete and is one of the most effective forms of stretching for increasing flexibility: PNF
• This type of stretching involves holding the muscle at the end position for an extended period of time and is recommended to be completed at the end of a workout: Static
• This type of stretching involves actively manipulating a joint through a full range of motion and is common often used as a warm up before a workout: Dynamic
• All of the following are reasons for conducting a proper warm up except: Activates hypertrophy
• T/F, the main purpose for a cool down is to return the heart rate and blood pressure back to pre exercise level: True
• Allowing the barbell to bounce off your chest while performing the bench press is an example of which common mistake that can lead to the injury: Not controlling the eccentric part of the movement
• A complete rupture of the long head of the biceps brachii that requires surgery to repair is an example of what kind of injury: Grade 3 strain
• T/F When icing an injury, it is best to place the ice directly on the skin to allow for rapid swelling reduction: False
• This type of injury is an overuse injury that results in a hairline crack in the bones and commonly occurs in the lower extremities: Stress fracture