finish exam follow the instruction it is a open test very easy. only answer the teacher will only grade 50% or even less of the examWellness Component Quiz
Wellness Component Quiz
QUIZ TAKER:
_______________________________________________________
Disclaimer: This quiz may attempt some comedic effect and is in no way to offend anyone taking the quiz
Students may not keep this quiz as questions are confidential
Directions: Circle the best answer that fits. The FIRST 100 points will be graded.
Long form/Essay questions will be graded first. Multiple Choice questions are 1
points apiece. Long Form questions are 10 points. You may get partial credit on
long form questions. You may only answer up to 70 Multiple Choice (no more) and
7 Long Form. Must answer 30 MC and 3 Long Form.
Options (Circle One)
7 Essay | 30 Multiple Choice
6 Essay | 40 Multiple Choice
5 Essay | 50 Multiple Choice
4 Essay | 60 Multiple Choice
3 Essay | 70 Multiple Choice
Wellness Quiz
Page 1
QUIZ TAKER:____________________________________
Answer Key |
Essay:___/10 Multiple Choice:___/100
1
21
41
61
81
2
22
42
62
82
3
23
43
63
83
4
24
44
64
84
5
25
45
65
85
6
26
46
66
86
7
27
47
67
87
8
28
48
68
88
9
29
49
69
89
10
30
50
70
90
11
31
51
71
91
12
32
52
72
92
13
33
53
73
93
14
34
54
74
94
15
35
55
75
95
16
36
56
76
96
17
37
57
77
97
18
38
58
78
98
19
39
59
79
99
20
40
60
80
100
Total:_______
Total:_______
Total:_______
Put the Letter that Best Fits the Answer in these Squares
Quiz Instructor: Matthew Francis Gawors
Total:_______
Total:_______
Page 2
QUIZ TAKER:____________________________________
(1) SMART GOALS
Grade Y / N (Circle)
Create your own goals, objectives, and objectives within objectives using SMART parameters for ALL
Goals and Objectives
1) SMART Goal
a. Objective (All SMART Sub-Goals)
i. Task (All SMART Tasks)
ii. Task
iii. Task
b. Sub-Goal
i. Task
ii. Task
iii. Task
c. Sub-Goal
i. Task
ii. Task
iii. Task
Quiz Instructor: Matthew Francis Gawors
Page 3
QUIZ TAKER:____________________________________
(2) MACRONUTRIENTS AND GLYCEMIC INDEX
ANSWER BOTH PARTS
Grade Y / N (Circle)
Give 4 Natural Sources for each structural macronutrient and explain why you picked them, aka. Why
they are more Natural than other foods? (Hint: Think LESS Processing…). And then Give 2 sources for
High, Medium, and Low foods on the Glycemic Index and when the best time to ingest High, Medium,
and Low food would be. Explain your reasoning.
Structural Macro #1 ___________________
1) Source__________
2) Source__________
3) Source__________
4) Source__________
3) Source__________
4) Source__________
Structural Macro #2 ___________________
1) Source__________
2) Source__________
High Glycemic Food
1) Source
__________________________________
2) Source
__________________________________
3) When would you eat?
__________________________________
Medium Glycemic Food and Why?
1) Source
__________________________________
2) Source
__________________________________
3) When would you eat?
__________________________________
Low Glycemic Food and Why?
1) Source
__________________________________
2) Source
__________________________________
3) When would you eat?
__________________________________
Quiz Instructor: Matthew Francis Gawors
Page 4
QUIZ TAKER:____________________________________
(3) MICRONUTRIENTS
Grade Y / N (Circle)
Fill out 6 micronutrients, with 2 functions and 2 sources for each that are chosen
Micronutrient #1 :
Function(s) _________________________Sources_____________________________
Micronutrient #2 :
Function(s) _________________________Sources_____________________________
Micronutrient #3 :
Function(s) _________________________Sources_____________________________
Micronutrient #4 :
Function(s) _________________________Sources_____________________________
Micronutrient #5 :
Function(s) _________________________Sources_____________________________
Micronutrient #6 :
Function(s) _________________________Sources_____________________________
(4) ENERGY SYSTEMS
Grade Y / N (Circle)
Fill out the following metabolic table, and what muscle fiber types and energy systems are engaged.
Zones
Muscle Fiber Types
Energy System
5c
Primary
Secondary
Primary
Secondary
5b2
Primary
Secondary
Primary
Secondary
5b1
Primary
Secondary
Primary
Secondary
5a
Primary
Secondary
Primary
Secondary
4
Primary
Secondary
Primary
Secondary
3
Primary
Secondary
Primary
Secondary
2
Primary
Secondary
Primary
Secondary
1
Primary
Secondary
Primary
Secondary
Quiz Instructor: Matthew Francis Gawors
Page 5
QUIZ TAKER:____________________________________
(5) MUSCULAR ANATOMY
Grade Y / N (Circle)
Label the following muscular anatomy
Quiz Instructor: Matthew Francis Gawors
Page 6
QUIZ TAKER:____________________________________
(6) Workout Sets and Volume
Grade Y / N (Circle)
Zone Type
% of 1 RM
(WT Only)
Sets+reps
(Weight Train
only)
Rest
(All)
Race
(Swim or Run only)
Heart Rate
(All)
Low Impact
Plyometrics
High Impact
Plyometrics
Power
(Zone 5c)
Strength
VO2 Max
(Zone 5b2)
Hypertrophy
VO2 Max
(Zone 5b1)
Anaerobic End
Super-Threshold
(Zone 5a)
Sub-Threshold
Cardio Zone 4
Tempo
Cardio Zone 3
Endurance
Cardio Zone 2
Recovery
Cardio Zone 1
Quiz Instructor: Matthew Francis Gawors
Page 7
QUIZ TAKER:____________________________________
(7) Create Your Own Workout
Grade Y / N (Circle)
•
ATTENTION: This answer can only be answered when the SMART GOAL (1), Energy Systems (4),
and Workout Sets and Volume (6) have all been answered as well.
Create your Own Workout based on the Goals selected above using the Full Range of Proper
Periodization techniques and explain why you chose to pick the exercises and weights you did.
(Hint: What Macrocycle are you in? What Mesocycle are you in? Orders? Speeds? Specificity?)
Quiz Instructor: Matthew Francis Gawors
Page 8
QUIZ TAKER:____________________________________
(8) PERSONALITY TRAITS
Grade Y / N (Circle)
Describe the 8 different Personality Traits. How does each effect a person’s motivation and tendency
in fitness?
Acr
Trait Name
Description
E
I
S
N
T
F
J
P
(9) RECOVERY
Grade Y / N (Circle)
Describe 6 different recovery techniques. How does each effect the body’s adaptation?
Recovery Name
Unique Description
1
2
3
4
5
6
Quiz Instructor: Matthew Francis Gawors
Page 9
QUIZ TAKER:____________________________________
(10)
PERIODIZATION
Grade Y / N (Circle)
Describe the 6 Mesocycles. How much volume? Intensity? Ect…
Mesocycle
Volume
Intensity
Quiz Instructor: Matthew Francis Gawors
Description
Page 10
QUIZ TAKER:____________________________________
1) 1pt Question: Which of the following goals is the “SMART”est? (based on today)
1) I would like to lose weight
2) I would like to lose 5 pounds of fat by
increasing my exercise volume and decreasing my
nutrition intake in 5 weeks.
3) I would like to gain Upper Body Strength by
4) I want to get jacked by September
gaining 5 pounds of upper body muscle in 5
weeks.
2) 1pt Question: What does SMART stand for?
1) Specific, Measurable, Attainable, Realistic,
2) Scientific, Murky, Attainable, Realistic, TimeTime-Bound
Bound
3) Specific, Measurable, Attainable, Realistic,
4) Scientific, Measurable, Achievable, Relatable,
Timely
Time-Bound
3) 1pt Question: The following goal portrays which of the SMART acronym?
a. I want to lose 5 pounds of weight
1) S
2) A
3) M
4) T
4) 1pt Question: What MSRP price point indicates quality footwear / cushion materials?
1) $50 – $90
2) $90 – $110
3) $160 – $200
4) $120 – $160
5) 1pt Question: Let’s try that one more time… The following goal portrays which of the SMART
acronym?
a. I want to lose weight by October 15th
1) S
2) R
3) M
4) T
6) 1pt Question: Pick the GOAL from the Objectives
1) I want to achieve a high GPA of a 4.0 by the
2) I need to get an “A” in Chemistry by sitting
end of the Fall 2013 semester
next to my Genius friend during tests 😉
3) I need to get an “A” in Management 411 by
4) I need to get an “A” in Weight Training by
doing… ?
taking naps!
7) 1pt Question: How does a Macrocycle, Mesocycle, and Microcycle Differ?
1) Bird’s Eye View of Training Plan : Specific
2) Cycles or Periods of General Training: Specific
Order of Days usually within a week : Cycles or
Order of Days usually within a week : Bird’s Eye
Periods of General Training
View of Training Plan
3) Specific Order of Days usually within a week :
4) Bird’s Eye View of Training Plan : Cycles or
Bird’s Eye View of Training Plan : Cycles or
Periods of General Training : Specific Order of
Periods of General Training
Days usually within a week
Quiz Instructor: Matthew Francis Gawors
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QUIZ TAKER:____________________________________
8) 1pt Question: If an athlete engages in the 60 meter dash (the shortest race in Track and
Field, World Record 6.63 seconds), what primary mix of energy systems would be used?
1) ATP/Glycolosis
2) ATP/CP
3) Krebs/Anaerobic
4) CP/Krebs
9) 1pt Question: What is the molecular purpose of sleep?
1) To archive memories into long term, while
2) To participate in class.
creating new cells, and repairing old, allowing
Cortisol levels to become balanced.
3) To feel refreshed and strong
4) To get through the weekend
10) 1pt Question: What is Negative Re-inforcement? Positive Punishment?
1) Stop booing at an athlete / Booing at an
2) Cheering for an athlete / Stop cheering for an
athlete
athlete
3) Cheering for an athlete / Stop booing at an
4) Stop Cheering for an athlete / booing at an
athlete
athlete
11) 1pt Question: What are structural macronutrients?
1) Macronutrients that can be used to build the
2) Proteins and Fats
body’s “structure” like muscles, and membranes
3) Macronutrients that can only be used for Energy 4) Carbohydrates
12) 1pt Question: What is the most important macronutrient?
1) Water
2) Water
3) Water
4) Water
13) 1pt Question: What are the 5 macronutrients?
1) Alcohol, Water, Amino Acids, Proteins, Fats
2) Alcohol, Water, Proteins, Fats, Carbohydrates
3) Water, Calcium, Amino Acids, Fats,
4) Water, Fats, Proteins, Phytochemicals, Food
Carbohydrates
14) 1pt Question: What does the Glycemic Index Indicate?
1) GI indicates how quickly carbohydrates are
2) GI indicates a direct relationship with insulin
digested by the body.
and blood sugar spikes in the blood stream
3) GI indicates how quickly glycogen is used
4) GI deals with intestinal problems
during exercise
15) 1pt Question: What is proper size/fitting for athletic footwear?
1) What your size comes out to on the brannock
2) Whatever your casual / formal shoe size is
device (foot measuring device)
Quiz Instructor: Matthew Francis Gawors
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QUIZ TAKER:____________________________________
3) A full thumbwidth from the front bumper of
the shoe to the tip of your toe.
4) To the edge of the front of the shoe.
16) 1pt Question: When would be the most reasonable time to ingest a low Glycemic food?
1) During lunch on a day that you are studying for 2) During a workout
long periods at a time
3) Immediately Before a workout
4) Immediately After a workout
17) 1pt Question: What are Phytochemicals?
1) Chemicals from plants that aid in body
processes
3) Nutrients that give the body energy
2) Chemicals that are created by plants that aid in
human body processes
4) Chemicals that help develop film
18) 1pt Question: What is a food processing technique?
1) Heat and Chemical Additives
2) Burning
3) Juicing
4) Time
19) 1pt Question: What is the effect of processing on the Nutrients of Foods?
1) Macronutrients, Micronutrients, and
2) Macronutrients are damaged and
Phytochemcials are lost and damaged when food Micronutrients and Phytochemcials are lost and
is processed
damaged when food is processed
3) Macronutrients are lost and Micronutrients
4) Macronutrients, Micronutrients, and
and Phytochemcials are lost and damaged when
Phytochemicals are lost when food is processed
food is processed
20) 1pt Question: What is the purpose of eating a variety of foods from Natural Sources?
1) Eating a variety of Natural foods allows for the 2) Because Mommy said so…
body to digest thousands of phytochemcials,
micronutrients and highly usable macronutrients
to properly function at its optimal rate
3) Variety of foods allows the body to digest
4) Natural Source Foods are cheaper per calorie
faster
than otherwise processed foods
21) 1pt Question: What would be a description of a Base Cycle?
1) High Volume, Low Intensity
2) Low Volume, High Intensity
3) Low Volume, Low Intensity
4) Low Intensity, High Volume
22) 1pt Question: What would be a description of a Peak Cycle?
1) High Volume, Low Intensity
2) Lower Volume, High Intensity
3) Low Volume, Low Intensity
4) Low Intensity, High Volume
Quiz Instructor: Matthew Francis Gawors
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QUIZ TAKER:____________________________________
23) 1pt Question: What would be a description of a Goal Cycle?
1) High Intensity, High Volume
2) Keeping an athlete’s skills sharp as well as
staying rested.
3) A phased to prepare for the goal
4) High Intensity, Low Volume
24) 1pt Question: What would be the description of a Build Cycle?
1) High Volume, Low Intensity
2) Low Volume, High Intensity
3) Low Volume, Low Intensity
4) Low Intensity, High Volume
25) 1pt Question: Why do we want to eat foods lower on the Glycemic Index?
1) They contain more vitamins & minerals
2) They lower blood sugar spikes
3) They contain more phytochemicals
4) They contain more faster usable energy
26) 1pt Question: What type of week prepares a person for the next cycle in a training plan?
1) Crash Week
2) Base Week
3) Recovery Week
4) Build Week
27) 1pt Question: Compared to the 1st week of a training plan, how does the training differ in
the 10th week of a training plan?
1) The 10th week is more intense then the 1st
2) The 10th week is more goal oriented then the
week.
1st week.
th
st
3) The 10 week has more volume then the 1
4) The 1st week focuses on general fitness
week.
exercises to strengthen the body.
28) 1pt Question: What is a crash week?
1) A phase of intense multiple day subsequent
workouts followed by an easy workout period of
time
3) A phase of increasing volume and decreasing
intensity.
2) Overtraining Stage 1
4) A phase of increasing intensity and decreasing
volume
29) 1pt Question: How does the build cycle differ from the peak cycle?
1) The Build cycle has a slightly higher volume of
2) The build cycle builds in volume where the
exercising than peak cycles but both increase in
peak cycle builds in intensity
intensity per week
3) The build cycle keeps to shorter-intense
4) They both use a wide variety of cross training
workouts where the peak cycle starts using
and plain endurance runs
intensity for the first time
30) 1pt Question: Where do most adaptations come from when starting a new training plan or
doing new exercises?
Quiz Instructor: Matthew Francis Gawors
Page 14
QUIZ TAKER:____________________________________
1) Neuro-Muscular Communication
3) Neurological Development
31) 1pt Question : What are intervals?
1) 1 minute “on” – 1 minute “off” for 30
minutes
3) Crossing the lactate threshold from aerobic
to anaerobic systems and back again
2) Muscular Size Development
4) Respiratory Development
2) Cycles between hard training and rest
4) Pick One, Two, or Three
32) 1pt Question: What are Type 1 Fiber types?
1) Mid-Aerobic/Anaerobic Muscle Type
2) Aerobic Muscle Type
3) Anaerobic Muscle Type
4) Explosive strength Fiber Type
33) 1pt Question: What are Type IIa fiber types?
1) Mid-Aerobic/Anaerobic Muscle Type
2) Aerobic Muscle Type
3) Anaerobic Muscle Type
4) Explosive strength Fiber Type
34) 1pt Question: What are Type IIx (b) fiber types?
1) Mid-Aerobic/Anaerobic Muscle Type
2) Aerobic Muscle Type
3) Anaerobic Muscle Type
4) Explosive strength Fiber Type
35) 1pt Question: What types of plyometrics are there?
1) Explosive, Agility
2) Explosive, coordinating
3) Skill, Agility
4) Skill (drill), Explosive, Agility
36) 1pt Question: How do plyometrics aid in the adaptation of the body?
1) Plyometrics increase metabolic cardio
2) Plyometrics increase tendon strength and
adaptations that allow the body to recover faster explosive power to allow for higher force
from workouts
production
3) Plyometrics increase the range of motion of
4) Plyometrics increase coordination and balance
the body
which allows the body to become more efficient
37) 1pt Question: What are the 3/(4) types of energy systems?
1) (ATP Storage), Glycolosis, CP, Aerobic
2) Aerobic, Glycolosis, CP, (ATP Storage)
3) (ATP Storage), Krebs Cycle, CP, Aerobic System 4) (ATP Storage), Anaerobic, CP, Krebs Cycle
38) 1pt Question: What is the Lactate Threshold (better known as the Anaerobic Threshold)?
Quiz Instructor: Matthew Francis Gawors
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QUIZ TAKER:____________________________________
1) The point at which Lactate Acid burns the
muscles
3) The point at which the muscles fail and cannot
produce any force
2) The point at which the body primarily uses the
CP system instead of the glycolysis system
4) The point at which the body switches to use
primarily anaerobic energy systems. (instead of
aerobic)
39) 1pt Question: What is NOT a benefit from Aerobic Exercise?
1) Increased Mitochondria and metabolic systems 2) Increases Neuromuscular Coordination
3) Increases Oxygen Transport
4) Increases Fat Storage
1)
3)
1)
3)
40) 1pt Question: What is NOT a symptom of overtraining?
Washed Out Feeling, lowered libido
2) Significant Muscular Growth
Insomnia
4) Increased Resting Heart Rate
41) 1pt Question: What IS a benefit of Cardio Training?
Increased Fat Utilization
2) Washed out feeling
Increased Recovery Rates
4) Compromised Immune System
42) 1pt Question: What is nutritional food pairing?
1) Food synergy is when components within or
2) When you pair foods for taste: Ect. Salmon &
between foods work together in the body for
Broccoli or Steak & Eggs.
maximum health benefits
3) The body absorbs more calcium with the
4) Cooking certain foods together makes
presence of Vitamin D
chemical reactions occur during the cooking
process to release health nutrients.
Quiz Instructor: Matthew Francis Gawors
Page 16
QUIZ TAKER:____________________________________
43) 1pt Question: Recognize which graph represents an increase in fitness? Decrease in fitness?
a)
B)
c)
1) a and c
3) c and b
Quiz Instructor: Matthew Francis Gawors
d)
2) b and d
4) b and c
Page 17
QUIZ TAKER:____________________________________
44) 1pt Question: This graph represents “DETRAINING” the process in which too much rest and
recovery is given between workouts where the fitness adaptations from the previous
workout wears off before the stress of the next workout. If the exerciser decided to
shorten the rest and recovery time between each workout indefinitely, what would be the
end result of their training assuming they did this over a long enough period of time?
1)
2)
→
→
→
3)
→
→
→
→
→
→
4)
→
→
→
45) 1pt Question: What is the purpose of massage?
1) To stimulate nerve endings in the muscles to
2) To allow the body to create new cells
promote recovery
3) To increase blood flow in the muscles to
4) To reduced inflammation
promote recovery
46) 1pt Question: What is the purpose of low level exercise?
1) To stimulate nerve endings in the muscles to
2) To allow the body to create new cells
promote recovery
3) To increase blood flow in the muscles to
4) To reduced inflammation
promote recovery
Quiz Instructor: Matthew Francis Gawors
Page 18
QUIZ TAKER:____________________________________
47) 1pt Question: Based on the graphs about detraining above, why does the slope of the lines
after the dotted vertical line flatten out?
1) The person is pursuing consistent exercise and 2) The body is in a state of overtraining and does
not allowing the body to sleep or eat
not have the capacity to recover quickly
3) The body did not have a stimulus to adapt to,
4) That is the workout time and the body does
therefore did not increase in fitness
not recover during workout sessions
48) 1pt Question: What is NOT an example of a low level exercise recovery technique?
1) Stretching
2) Aqua Jogging
3) Walking
4) Ice-Bath
49) 1pt Question: What is the most important recovery technique?
1) Ice-Bath
2) Stretching
3) Sleep
4) Proper Nutrition
50) 1pt Question: An athlete goes to the gym to meet a friend to run. There, she strikes up a
conversation with two other girls who look to be athletes and invites them to come run
with her. According to this profile, what motivation and personality traits fit best?
1) High in Affiliation, Sensing
2) High in Achievement, Extroverted
3) High in Affiliation, Extroverted
4) High in Extroversion, High in Achievement
51) 1pt Question: An athlete does the same 3 mile course every 2 weeks to keep track of their
performance level. This person is most likely…
1) High in Affiliation
2) High in Achievement
3) High in Motivation
4) High in Power
52) 1pt Question: An athlete gets recharged in the day by going to the gym to show how fast he
can run. Afterward, he strength trains with a few people he doesn’t know that cannot lift
as much weight as he can. This Guy has the most likely motivation and personality profile.
(I would like to point out, he does not brag, but feels motivated to “show off”)
1) High in Affiliation, Introverted
2) High in Power, Extroverted
3) High in Achievement, Feeling
4) High in Extroversion, High in Achievement
53) 1pt Question: What are trigger points?
1) A point in the body which can be used as a
painful self-defense technique.
3) A point in the body which can be focused on to
meditate effectively.
Quiz Instructor: Matthew Francis Gawors
2) A point in the body which is the strength &
power point for the muscle.
4) A point in the body which releases
pain/tightness in another area if massaged.
Page 19
QUIZ TAKER:____________________________________
54) 1pt Question: Recognize the Base Cycle of the training plan based on the Goal
a. Goal: Bench 190 Pounds in 1 Rep Max (Currently 150)
Week
General Workout for Week
1
2
3
4
5
6
7
8
9
10
11
Exercise 1) Bench Press 3 Reps 3 Sets (4 Sets) (5 Sets)
Exercise 2) Fly 3 Reps 3 Sets (4 Sets) (5 Sets)
Exercise 3) Front Arm Raise 8 Reps 3 Sets (4 Sets) (5 Sets)
Exercise 4) Dips 14 Reps 3 Sets (4 Sets) (5 Sets)
Exercise 5) Pushups 25 Reps 3 Sets (4 Sets) (5 Sets)
Exercise 6) Lateral Arm Raise 8 Reps 3 Sets (4 Sets) (5 Sets)
Exercise 7) Situps 25 Reps 3 Sets (4 Sets) (5 Sets)
Exercise 8) Back Extensions 25 Reps 3 Sets (4 Sets) (5 Sets)
Exercise 9) Squats 15 Reps 3 Sets (4 Sets) (5 Sets)
Exercise 10) Lunges 15 Reps 3 Sets (4 Sets) (5 Sets)
Each Week Sets for Exercises Increase
Exercise 1) Bench Press 10 Reps 3 Sets
Exercise 2) Pushups 25 Reps 3 Sets
Exercise 3) Cardio
Exercise 1) Bench Press 3 Reps (5 Sets)
Exercise 2) Fly 3 Reps 3 Sets (5 Sets)
Exercise 3) Dips 14 Reps 3 Sets (5 Sets)
Exercise 4) Pushups 25 Reps 3 Sets (5 Sets)
Exercise 5) Situps 25 Reps 3 Sets (5 Sets)
Exercise 6) Back Extensions 25 Reps 3 Sets (5 Sets)
Exercise 7) Squats 15 Reps 3 Sets (5 Sets)
Each Week Weights for Exercises Increase
Exercise 1) Bench Press 10 Reps 3 Sets
Exercise 2) Pushups 25 Reps 3 Sets
Exercise 3) Cardio
Exercise 1) Bench Press 3 Reps (5 Sets)
Exercise 2) Bench Press Pyramid Weight Set (5-6 Reps per set decrease by 10lbs)
Exercise 3) Pushups 25 Reps 3 Sets (5 Sets)
Exercise 4) Situps 25 Reps 3 Sets (3 Sets)
Exercise 5) Back Extensions 25 Reps 3 Sets (3 Sets)
Exercise 6) Squats 15 Reps 3 Sets (3 Sets)
Each Week Weights for UPPER BODY Exercises Increase
Exercise 1) Bench Press 3 Reps (5 Sets)
Exercise 2) Bench Press Pyramid Weight Set (5-6 Reps per set decrease by 10lbs)
Training
Hours
4
6
8
2
6
6
6
2
5
5
3
Exercise Trial Workout : Bench Press 1 Rep 190lbs
1) Weeks 1-4
2) Weeks 9-10
3) Weeks 5-8
4) Week 11
Quiz Instructor: Matthew Francis Gawors
Page 20
QUIZ TAKER:____________________________________
55) 1pt Question: Where do most strength gains come from when starting a new training plan
or doing new exercises?
1) Neuro-Muscular Facilitation Development
2) Muscular Size Development
3) Muscular Strength Development
4) Respiratory Development
56) 1pt Question: Define Eccentric Motion
1) Shortening of a muscle under tension
3) Force Creation without movement of a muscle
2) Lengthening of a muscle under tension
4) Quick Explosive Motion
57) 1pt Question: Define Concentric Motion
1) Shortening of a muscle under tension
3) Force Creation without movement of a muscle
2) Lengthening of a muscle under tension
4) Quick Explosive Motion
58) 1pt Question: Define Isometric Exercise
1) Shortening of a muscle under tension
3) Force Creation without movement of a muscle
2) Lengthening of a muscle under tension
4) Quick Explosive Motion
59) 1pt Question: What is a compression force?
1) Force created by the body (without muscles)
2) Lengthening of a muscle under tension
that attempts to shorten a structure
3) Force created by the body (without muscles)
4) Shortening of a muscle under tension
that attempts to lengthen a structure
60) 1pt Question: Why do athletes perform exercises in a controlled & full range of motion?
1) To decrease the injury rates that occur to that
2) To increase the power output for that athlete
athlete.
3) To improve the performance
4) To stretch further into an exercise.
61) 1pt Question: What is the concept of Overtraining Stage 1?
1) To apply a stimulus to the body after which the 2) To apply a stimulus to the body after which the
body goes through a period of optimal rest &
body goes through a long period of rest &
recovery before the next workout.
recovery before the next workout.
3) To apply a stimulus to the body after which the 4) The body has difficulty reacting to a stimulus
body goes through a period of shortened rest &
even with periods of long rest.
recovery before the next workout.
62) 1pt Question: What is the concept of Overtraining Stage 2?
1) To apply a stimulus to the body after which the 2) To apply a stimulus to the body after which the
body goes through a period of optimal rest &
body goes through a long period of rest &
recovery before the next workout.
recovery before the next workout.
Quiz Instructor: Matthew Francis Gawors
Page 21
QUIZ TAKER:____________________________________
3) To apply a stimulus to the body after which the
body goes through a period of shortened rest &
recovery before the next workout.
63) 1pt Question: What is distracted force?
1) Force created by the body (without muscles)
that attempts to shorten a structure
3) Force created by the body (without muscles)
that attempts to lengthen a structure
4) The body has difficulty reacting to a stimulus
even with periods of long rest.
2) Lengthening of a muscle under tension
4) Shortening of a muscle under tension
64) 1pt Question: What is the concept of Detraining?
1) To apply a stimulus to the body after which the 2) To apply a stimulus to the body after which the
body goes through a period of optimal rest &
body goes through a long period of rest &
recovery before the next workout.
recovery before the next workout.
3) To apply a stimulus to the body after which the 4) The body has difficulty reacting to a stimulus
body goes through a period of shortened rest &
even with periods of long rest.
recovery before the next workout.
65) 1pt Question: What is the typical cushioning durability of athletic footwear?
1) 1-2 months
2) 3-6 months
3) Over 1 year
4) 2+ Years
66) 1pt Question: An exerciser just performed 3 exercises 90% Training Load, what primary
muscle fiber type, and energy system are engaged, and how much rest should they take
between sets?
1) Type IIx, CP, 4-6min
3) Type IIa, CP, 2-3min
2) Type IIx, Aerobic, 2-3min
4) Type IIx, Glycolosis,
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