Study Drill Hall Study Questions Flash Cards
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Drill Hall Study Questions
Drill Hall Study Questions
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Generally speaking, a person with desirable joint flexibility should reach the____mark on the sit & reach assessment.
a. 1-inch b. 5-inch c. 10-inch d. 15-inch |
| d. 15-inch |
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Which of the following biceps exercises requires most stabilization from the low back muscles?
a. barbell curl b. dumbbell preacher curl c. biceps curl d. preacher curl |
| a. barbell curl |
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Which of the following exercises place greatest emphasis on the upper trapezius muscle?
a. neck flexion b. barbell shoulder shrug c. neck lateral flexion d. dumbbell lateral raise |
| b. barbell shoulder shrug |
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Which of the following exercises work the most midsection muscles?
a. abdominal crunch b. trunk curl c. twisting knee-lift trunk curl d. truck extension |
| c. twisting knee-lift trunk curl |
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Based on the YMCA Leg Extension test a male who weighs 180 pounds & completes 10 leg extensions with 120 pounds has_________
strength in his quadriceps muscles. a. below average b. average c. above average d. high |
| b. average |
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Interval training workouts can be made more challenging by____________.
a. reducing the number of work intervals b. reducing the length of the lower effort intervals c. reducing the intensity d.reducing the length of the higher effort intervals |
| b. reducing the length of the lower effort intervals |
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Which is the correct muscle activation sequence during the pulling phase on a rowing machine?
a. legs, arms, back b. legs, back, arms c. arms, legs, back d. arms, back, legs |
| b. legs, back, arms |
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The main conditioning benefit from 20-minuet sessions of rowing exercise is_________.
a. enhanced joint flexibility b. improves cardiovascular fitness c. increased midsection strength d. increased upper body strength |
| b. improves cardiovascular fitness |
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Which of the following increases injury risk when training on a step machine?
a. keeping a light grip on the handrails b. keeping your body in a upright position c. keeping your hips and shoulders level d. supporting your upper body on your hands |
| d. supporting your upper body on your hands |
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Proper stepping technique on a step machine requires_______.
a. forward lean using the arms for upper body support b. quick and shallow stepping movements c. slow and deep stepping movements d. upright posture and moderate stepping movements |
| d. upright posture and moderate stepping movements |
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Which of the following endurance exercises produces the highest heart rate response at a give effort level?
a. stepping b. cycling c. treadmill walking/jogging d. skating |
| a. stepping |
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proper walking technique on a treadmill requires___________.
a. short and fast walking strides b. long and slow walking strides c. pronounced forward lean for balance control d. erect posture and normal walking strides |
| d. erect posture and normal walking strides |
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Proper use of motor-driven treadmills requires allof the following except_____
a. placing both feet on the treadmill before starting the motor b. walking/jogging tall with upright body position c. warming up and cooling down gradually d. stopping the motor before dismounting the track |
| a. placing both feet on the treadmill before starting the motor |
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The perferred pedaling cadence on upright and recumbent cycles is about___ revolutions per minuet.
a. 40 b. 60 c. 80 d. 100 |
| c. 80 |
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Proper seat position on exercise cycles requires the knee to be____in the extended pedal position.
a. completely straight b. slightly bent c. bent 45 degrees d. bent 90 degrees |
| b. slightly bent |
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Compared to upright cycles, recumbent cycles provide____________
a. less body support b. more exercise resistance c. enhanced blood flow from legs back to heart d. more upper body muscle activity |
| c. enhanced blood flow from legs back to heart |
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General guidelines for endurance exercise include all but the fllowing except__________.
a. checking with your personal physician prior to training. b. wearing properly-fitted athletic shoes c. wearing lightweight clothing with good heat transfer d. limiting water intake before and during exercise to advoid cramps |
| d. limiting water intake before and during exercise to advoid cramps |
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Which triceps exercise requires the most assistance from stabilizer muscles?
a. low triceps extension b. high triceps extension c. dumbbell triceps kickback d. triceps press |
| c. dumbbell triceps kickback |
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Which exercises best isolate the deltoid muscles?
a. lateral raise and overhead press b. dumbbell press and overhead press c. dumbbell lateral raise and dumbbell press d. lateral raise and dumbbell lateral raise |
| d. lateral raise and dumbbell lateral raise |
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Which exercise simultaneously work the deltoid and triceps muscles?
a. lateral raise and overhead press b. dumbell press and overhead press c. dumbell lateral raise and dumbbell press d. lateral raise and dumbbell lateral raise |
| b. dumbell press and overhead press |
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Which of the following exercises best isolates the latissimus dorsi muscle?
a. pulldown b. chin-up c. dumbbell bent row d. super pullover |
| d. super pullover |
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Which exercises simultaneously work the latissimus dorsi and biceps muscle?
a. super pullover and compound row b. dumbbell pullover and pulldown c. dumbbell bent row and chin-up d. weight-assisted chin-up and super pullover |
| c. dumbbell bent row and chin-up |
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Which of the following exercises best isolates the pectoralis major muscles?
a. pec dec b. barbell incline press c. weight-assisted bar dip d. vertical chest |
| a. pec dec |
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Which exercise simultaneously work the pectoralis major, anterior deltoid, and triceps muscles?
a. bench press and pec dec b. incline press and chest cross c. dumbbell bench fly and dumbbell incline fly d. barbell bench press and bar dip |
| d. barbell bench press and bar dip |
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Which of the following exercises best isolates the quadriceps muscles?
a. prone leg curl b. leg extension c. dumbbell lunge d. barbell squat |
| b. leg extension |
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Which exercise simultaneously work the quadricep, hamstring, & gluteal muscles?
a. leg extension and hip adductor b. leg curl and hip abductor c. leg press and barbell squat d. barbell deadlift and barbell heel raise. |
| c. leg press and barbell squat |
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The major difference between steady pace training and fartlek training is_______
a. frequency of workouts b. duration of workouts c. spontaneous changes in exercise intensity d. type of aerobic activity |
| c. spontaneous changes in exercise intensity |
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Cross training is most advantageous for__________
a. reducing the risk of overuse injuries b. increasing the training duration c. increasing the exercise intensity d. increasing the workout frequency |
| a. reducing the risk of overuse injuries |
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Regular endurance exercise may_______.
a. elevate blood cholesterol levels b. increase resting blood pressure c. reduce the risk of type 2 diabetes d. increase percent bodyfat |
| c. reduce the risk of type 2 diabetes |
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Which of the following is NOT a benefit of regular endurance exercise?
a. heart becomes a stronger pump b. circulatory system becomes more efficient c. blood becomes a better oxygen transporter d. muscles become stronger |
| d. muscles become stronger |
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Perons with high body weight & low aerobic fitness should begin training with which type of endurance exercise equipment?
a. treadmill b. recumbent cycle c.rowing machine d. stepping machine |
| b. recumbent cycle |
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The recommended exercise frequency for cardiovascular conditioning is_______.
a. 1 workout a week b. 2 to 3 workouts a week c. 5 to 6 workouts a week d. every day |
| b. 2 to 3 workouts a week |
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The recommended exercise intensity for cardiovascular conditioning is_____percent of maximum heart rate.
a. 10 to 20 b. 30 to 40 c. 50 to 60 d. 70 to 80 |
| d. 70 to 80 |
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Most people are likely to do aerobic activity that is performed for______ minutes at a time.
a. 20 to 30 b. 30 to 40 c. 40 to 50 d. 50 to 60 |
| a. 20 to 30 |
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Which of the following endurance exercises involves the most major muscle groups?
a. rolling b. cycling c. walking d. stepping |
| a. rowing |
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High-intensity strength training results may be enhanced by_________.
a. performing more frequent workouts b. performing longer workouts c. working with an instructor/trainer d. performing serval exercises for each muscle group |
| c. working with an instructor/trainer |
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Super Slow strength training is associated with_____________.
a. more momentum b. more muscle tension c. more repetitions d. less muscle force production |
| b. more muscle tension |
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Circuit endurance training offers each of the following benefits over standard endurance training except______.
a. less intense workouts b. more muscle group involvement c. less risk of overuse injuries d. more exercise variety |
| a. less intense workouts |
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Which muscle should be included in the stretching exercises??
A. low back b. biceps c. triceps d. upper trapezius |
| a. low back |
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During_____muscle action, the muscle produces force, lengthens, & is overcome by the resistance?
a. eccentric b. concentric c. isometric d. isotonic |
| a. eccentric |
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Which of the following exercise combinations is the best example of pre-exhaustion training?
a. leg extension followed by leg curl b. lateral raise followed by pulldown c. chest cross followed by dumbbell bench fly d. chest cross followed by bench press |
| d. chest cross followed by bench press |
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Assisted training requires manual assistance from a partner/trainer on____
a. negative muscle actions only b. positive muscle actions only c. both positive and negative muscles actions d. isometric muscle actions |
| b. positive muscle actions only |
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Breakdown training is typically characterized by immediately reducing the inital weight load by 10 to 20% & performing_____post-fatigue repetitions.
a. 2 to 4 b. 6 to 8 c. 10 to 12 d. 14 to 16 |
| a. 2 to 4 |
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The basic premise of high-intensity strength training is to_________.
a. perform more exercises b. perform more sets of exercises c. put more effort into each set of exercise d. perform more frequent exercise sessions |
| c. put more effort into each set of exercise |
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High-intensity strength training workouts require__________.
a. less frequent exercise sessions b. more nightly sleep c. more water/ fluids d. all of the above |
| d. all of the above |
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Which of the following high-intensity strength training program involves two successive exercise for the target muscle group.
a. breakdown training b. assisted training c. pre-exhaustion training d. slow-speed training |
| c. pre-exhaustion training |
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Which of the following is not a recommended method for overcoming a strength plateau?
a. choose difference training exercises b. change the resistance-repetitions relationship c. perform breakdown or assisted training d. increase your training frequency |
| d. increase your training frequency |
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Circuit strength training is more time efficient than standard strength training due to_______.
a. fewer exercises performed during the workout b. fewer repetitions of each exercise c. shorter rest periods between exercises d. faster repetition speeds |
| c. shorter rest periods between exercises |
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As you improve your cardiovascular endurance, you should notice_____at the same work level of your aerobic activity.
a. a lower exercise heart rate b. a higher exercise heart rate c. no change in exercise heart rate d. a higher blood pressure responce |
| a. a lower exercise heart rate |
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Unrestricted movement speed is possible when performing________.
a. isometric exercises b. free weight & weight-stack exercises c. isokinetic exercises d. all type of resistance exercise |
| b. free weight & weight-stack exercises |
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Variable resistance is necessary to ________.
a. maintain slow movement speeds b. perform full range movements c. train all of the major muscle groups d. match resistance force to muscle force throughout the movement range |
| d. match resistance force to muscle force throughout the movement range |
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An oval-shaped cam apparatus is one means for providing ______.
a. variable resistance b. balanced resistance c. direct resistance d. rotary movement |
| a. variable resistance |
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To best isolate the deltoid muscles, the resistance should be applied directly to the ____
a. hands b. forearms c. upper arms d. neck |
| c. upper arms |
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Men with desirable body composition should have about ____percent lean weight??
a. 55 b. 65. c. 75 d. 85 |
| d. 85 |
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According to research, combined strength & stretching exercise can increase strength gains by about ___percent.
a. 5 b. 10 c. 15 d. 20 |
| d. 20 |
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The recommended combined strength & endurence training session includes_____
a. no cool-down periods b. one cool-down period, following the endurance exercise c. two cool-down periods, following both the endurance & strength exercise d. two warm-up periods, before both the endurance & strength exercise |
| c. two cool-down periods, following both the endurance & strength exercise |
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Combined circuit strength & endurance training programs typically require about ____ seconds at each exercise station.
a. 10 to 20 b. 30 to 40 c. 50 to 60 d. 70 to 80 |
| b. 30 to 40 |
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A study of 1,132 men & women between 21 to 80 years of age indicated that strength training was _________.
a. more effective in younger adults b. more effective in middle-aged adults c. more effective in older adults d. equally effective in all age groups |
| d. equally effective in all age groups |
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Performing full range repetitions_______
a. reduces full-range muscle strength b. enhances joint flexibility c. decreases power potential d. increases joint instability |
| b. enhances joint flexibility |
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Muscles can produce more force output during____contractions.
a. concentric b. eccentric c. isometric d. isotonic |
| b. eccentric |
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Adults & seniors who complete a strength training program typically experience _____.
a. higher resting diastolic blood pressure b. higher resting systolic blood pressure c. reduced resting systolic & diastolic blood pressure d. no change in resting blood pressure |
| c. reduced resting systolic & diastolic blood pressure |
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Adding three pounds of new muscle through strength training raises resting metabolic rate by about ___ percent?
a. 1 b. 3 c. 5 d. 7 |
| d. 7 |
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Due to the combined effects of muscle loss & fat gain, adults typically experience a ______body composition change every decade of life.
a. 5-pound b. 10-pound c. 15-pound d. 20-pound |
| d. 20-pound |
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As we age, our maximum heart rate_____
a. increases about 5 beats a minuet each decade b. increases about 10 beats a minuet each decade c. stays about the same until the eighth decade of life. d. decreases about 10 beats a minuet each decade |
| d. decreases about 10 beats a minuet each decade |
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As a general rule of endurance training, you should not increase your exercise duration by more than ___ percent each week.
a. 10 b. 20 c. 30 d. 40 |
| a. 10 |
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The recommended training fequency for combined strength & endurance training is ____ days a week.
a. 2 b. 3 c. 4 d. 5 |
| b. 3 |
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Slower repetition speeds provide _____ than faster repetition speeds.
a. longer periods of muscle tension b. less muscle force c. more momentum d. higher injury risk |
| a. longer periods of muscle tension |
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Which of the following genetic characteristics is most advantageous for developing large muscles?
a. relatively short limbs b. relatively far muscle insertion points c. relatively long muscles d. relatively long tendons |
| c. relatievely long muscles |
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With respect to joint flexibility, strength training is most likely to____.
a. decrease range of motion b. increase range of motion c. have no effect on range of motion d. double range of motion |
| b. increase range of motion |
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People with ______ physiques have the greatest potential for developing large muscles through strength training.
a. ectomorphic b. endomorphic c. anthropometric d. mesomorphic |
| d. mesomorphic |
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When compared on an equitable (pound for pound) basis, women's strength level are___________.
a. about the same as men's b. much higher than men's c. much lower than men's d. too low to justify strength training |
| a. about the same as men's |
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Seniors who participate in a standard strength training program increase their lean (muscle) weight______.
a. much less than younger adults b. about the same as younger adults c. much more than younger adults d. so little it is not worth the effort |
| b. about the same as younger adults |
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An effective means for increasing the demands of your endurance exercise sessions is _______.
a. Steady pace running at 50 to 60% maximum heart rate b. interval training at 65 to 85% maximum heart rate c. cross training at 50 to 60% maximum heart rate d. all of the above |
| b. interval training at 65 to 85% maximum heart rate |
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The preferred procedure for stretching exercises is_____________.
a. fast stretch with no hold b. fast stretch with 10 second hold c. gradual stretch with 10 second hold d. gradual stretch with 20 second hold |
| d. gradual stretch with 20 second hold. |
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The most apporiate exercise for stretching the shoulder muscle is the _______ stretch.
a. step b. figure 4 c. letter T d. doorway |
| d. doorway |
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The figure 4 stretch is highly effective for stretching the _____
a. hamstrings b. quadriceps c. abdominal d. upper trapezius |
| a. hamstrings |
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When doing a combined circuit strength & endurance training program, each strength exercise should be performed with about____ percent of maximum resistance.
a. 25 to 35 b. 45 to 55 c. 65 to 75 d. 85 to 95 |
| b. 45 to 55 |
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In a single circuit strength training program, each exercise should be performed with about ____ percent of maximum resistance.
a. 25 to 35 b. 45 to 55 c. 65 to 75 d. 85 to 95 |
| c. 65 to 75 |
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Rotary movement exercises are necessary to__________.
a. provide positive muscle work b. provide negative muscle work c. isolate a target muscle d. permit fast movement speeds |
| c. isolate a target muscle |
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Fast-twist muscles fibers are better suited to_______________
a. endurance exercise b.strength exercise c. aerobic activity d. stretching activity |
| b. strength exercise |
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weight load progression should not exceed ____ percent between successive strength training sessions.
a. 1 b. 5 c. 10 d. 15 |
| b. 5 percent |
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The standard strength traning protocol is_________.
a. 1-4 reps w/ 55% of max resistance b. 4-8 reps w/ 65% of max resistance c. 8-12 reps w/ 75% of max resistance d. 12-16 reps w/ 85% of max resistance |
| c. 8-12 reps with 75% of maximum resistance. |
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Generally speaking, a total body strength workout should address major muscle groups in which order?
a. torso, legs, missection, arms b. legs, midsection, arms, torso c. midsection, legs, torso, arms d. legs, torso, arms, midsection |
| d. legs, torso, arms, midsection |
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Which type of resistance exercise required static muscle contractions?
a. isometric b. isokentic c. dynamic constant resistance d. dynamic variable resistance |
| a. isometric |
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