KINE 2115 TEST QUESTIONS AND ANSWERS A+
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Muscular Strength
the amount of force a muscle can produce with a single maximum effort
Muscular Endurance
the ability of your muscles to perform physical tasks over a period of time without tiring
Periodization
The systematic planning of athletic or physical training.
Overload Principle
In order to improve, athletes must continually work harder as their bodies adjust to
existing workouts.
Fast Twitch Fibers
Generate more force, but are quicker to fatigue when compared to slow-twitch fibers.
Slow Twitch Fibers
Fatigue resistant, and focused on sustained, smaller movements and postural control
Functional strength
The ability to run your load-joints (shoulders, hips, knees, and ankles) through a full
range of motion without pain, stiffness, or restriction.
Muscle atrophy
When muscles waste away. It's usually caused by a lack of physical activity.
Isotonic contraction
Maintain constant tension in the muscle as the muscle changes length.
Isometric contraction
Muscle Actively Held at a Fixed Length.
Eccentric phase
The lowering phase of a movement when the muscles under contraction are
lengthening.
Concentric phase
The phase of the movement that is overcoming gravity or load, while the eccentric
phase is the phase resisting gravity or load.
How does muscle mass affect metabolism?
When you increase your muscle mass, you boost your resting metabolism
What percent of our body weight is muscle?
40%
What are the 3 components of a sound strength training program?
Mode, Volume, Frequency
What percent of a one-rep maximum if a good level to start a weight training
program?
50-60%
What is the required time-frame to see significant strength improvement?
8 consecutive weeks
How does reduced strength affect the aging person?
Lessons the quality of his/her mobility and can lead to musculoskeletal injury
, Is walking sufficient for sustaining muscle mass in the lower body?
No
How does strength training affect the female's muscle(s)?
Activating more muscle fibers/increasing the force each fiber can generate.
Do men and women have the same quality of muscle fibers?
No
What assessments are used to determine muscular endurance?
Push-ups, Curl-Ups, Repetition Exercises
When is a spotter recommended?
When lifting max/near max loads
Daily total fat should be what % of daily total caloric intake?
20-35%
Cholesterol consumption should be kept below _____per day.
300mg
General daily sodium intake should be less than _____per day.
23mg
Vegetarianism
The practice of abstaining from the consumption of meat.
Nutrient Density
Food that is high in nutrients but relatively low in calories.
Carbohydrates - Simple
Broken down quickly by the body to be used as energy.
Carbohydrates - Complex
Found in foods such as peas, beans, whole grains, and vegetables.
Fats
Found in salmon, avocados, olives, and walnuts, and vegetable oils like soybean, corn,
canola, and olive oil.
Saturated Fat
Found in meat and other animal products, such as butter and cheese.
PUFAs & MUFAs
Liquid at room temperature and are found in many vegetable and fish-based foods.
Protein - Incomplete
A protein lacking one or more of the essential amino acids.
Protein - Complete
Contain all of the essential amino acids in adequate amounts.
Amino acids
Compounds that combine to make proteins.
Added sugars
Sugars added during the processing of food or are packaged
Vitamins
Fat Soluble / Water Soluble Any of various organic compounds that are needed in small
amounts for normal growth and activity of the body.
Minerals
Inorganic nutrients.
Fibers - Insoluble
GRADED. Buy Quality Materials!
Muscular Strength
the amount of force a muscle can produce with a single maximum effort
Muscular Endurance
the ability of your muscles to perform physical tasks over a period of time without tiring
Periodization
The systematic planning of athletic or physical training.
Overload Principle
In order to improve, athletes must continually work harder as their bodies adjust to
existing workouts.
Fast Twitch Fibers
Generate more force, but are quicker to fatigue when compared to slow-twitch fibers.
Slow Twitch Fibers
Fatigue resistant, and focused on sustained, smaller movements and postural control
Functional strength
The ability to run your load-joints (shoulders, hips, knees, and ankles) through a full
range of motion without pain, stiffness, or restriction.
Muscle atrophy
When muscles waste away. It's usually caused by a lack of physical activity.
Isotonic contraction
Maintain constant tension in the muscle as the muscle changes length.
Isometric contraction
Muscle Actively Held at a Fixed Length.
Eccentric phase
The lowering phase of a movement when the muscles under contraction are
lengthening.
Concentric phase
The phase of the movement that is overcoming gravity or load, while the eccentric
phase is the phase resisting gravity or load.
How does muscle mass affect metabolism?
When you increase your muscle mass, you boost your resting metabolism
What percent of our body weight is muscle?
40%
What are the 3 components of a sound strength training program?
Mode, Volume, Frequency
What percent of a one-rep maximum if a good level to start a weight training
program?
50-60%
What is the required time-frame to see significant strength improvement?
8 consecutive weeks
How does reduced strength affect the aging person?
Lessons the quality of his/her mobility and can lead to musculoskeletal injury
, Is walking sufficient for sustaining muscle mass in the lower body?
No
How does strength training affect the female's muscle(s)?
Activating more muscle fibers/increasing the force each fiber can generate.
Do men and women have the same quality of muscle fibers?
No
What assessments are used to determine muscular endurance?
Push-ups, Curl-Ups, Repetition Exercises
When is a spotter recommended?
When lifting max/near max loads
Daily total fat should be what % of daily total caloric intake?
20-35%
Cholesterol consumption should be kept below _____per day.
300mg
General daily sodium intake should be less than _____per day.
23mg
Vegetarianism
The practice of abstaining from the consumption of meat.
Nutrient Density
Food that is high in nutrients but relatively low in calories.
Carbohydrates - Simple
Broken down quickly by the body to be used as energy.
Carbohydrates - Complex
Found in foods such as peas, beans, whole grains, and vegetables.
Fats
Found in salmon, avocados, olives, and walnuts, and vegetable oils like soybean, corn,
canola, and olive oil.
Saturated Fat
Found in meat and other animal products, such as butter and cheese.
PUFAs & MUFAs
Liquid at room temperature and are found in many vegetable and fish-based foods.
Protein - Incomplete
A protein lacking one or more of the essential amino acids.
Protein - Complete
Contain all of the essential amino acids in adequate amounts.
Amino acids
Compounds that combine to make proteins.
Added sugars
Sugars added during the processing of food or are packaged
Vitamins
Fat Soluble / Water Soluble Any of various organic compounds that are needed in small
amounts for normal growth and activity of the body.
Minerals
Inorganic nutrients.
Fibers - Insoluble
