1. MATCH THE PRIME MOVER TO THE EXERCISE. The prime mover is the muscle primaril Leave a reply 1. MATCH THE PRIME MOVER TO THE EXERCISE. The prime mover is the muscle primarily responsible for the exercise movement and the muscle proximity developed by the exercise. In your textbook it is the first muscle listed for each exercise. ____ 1. Barbell Bench Press ____ 2. Seated Rowing Machine ____ 3. Shoulder Shrug ____ 4. Dumbbell Lateral Raise ____ 5. Arm Curl ____ 6. Parallel Bar Dips ____ 7. Reverse Wrist Curl ____ 8. Leg Curl ____ 9. Standing Calf Raise ____ 10. Back Extension a. Gluteus minimus b. Wrist extenders c. Iliopsoas d. Brachialis e. Pectoralis minor f. Rhomboids g. Internal Abdominal Obliques h. Trapezius i. Rectus Abdominis j. Hamstrings k. Quadriceps l. Pectoralis major m. Triceps n. External Abdominal Obliques o. Levator scapulae p. Deltoid q. Biceps r. Latissimus Dorsi s. Gatrocnemius t. Erector Spine2. Weight training is a form ofa. progressive resistance exerciseb. cardiovascular exercisec. flexibility exercised. cardiorespiratory exercise3. Which of the following should NOT attempt one-repetition maximum lifts?a. Men 15 to 30 years oldb. Women at any agec. Childrend. Anyone over the age of 254. Which of the following statements is TRUE?a. Weight training will make you muscle-bound.b. Muscle tissue turns to fat tissue when you stop training with weights.c. Weight training will make women look like men.d. Proper nutrition and rest are important for weight training purposes5. Which one of the following statements is FALSE?a. A well planned circuit weight training program can develop all aspects of health-related physical fitness.b. Heavy lifting could cause a herniac. Weight training can increase your speedd. Weight training for physical fitness requires long hours of heavy lifting each week.6. Which one of the following refers to the ability of muscle tissue to be stretched?a. Excitabilityb. Extensibilityc. Contractilityd. Elasticity7. Which one of the following types of muscles is under your conscious voluntary control?a. Cardiacb. Skeletalc. Smoothd. Visceral8. Which one of the following refers to a situation in which a muscle contracts and tries to shorten but it is overcome by the resistance and is forced to lengthen? This occurs wheneveryou control the speed as you lower a weight.a. Isometric muscle actionb. Concentric muscle actionc. Eccentric muscle actiond. Isokinetic muscle action9. Which type of stretch is recommended in your textbook?a. staticb. dynamicc. ballisticd. PNF10. Which one of the following is the best guideline for stretching intensity to increase flexibility?a. No discomfort or tension in the muscleb. Very light discomfort or tension in the musclec. Moderate discomfort or tension in the muscled. Extreme discomfort or tension in the muscle11. Which one of the following guidelines for performing a weight training exercise refers to focusing your full attention on the muscle as it moves the weight?a. Concentric Phaseb. Concentrationc. Full range of motiond. Strict exercise form12. Which one of the following is NOT one of the guidelines for spotters?a. Know how the lifter expects to be spotted.b. Check the bar before the lift for balanced loading and secured collars.c. Do not touch the bar during the exercise if the lifter can complete the lift without your helpd. If the lifter cannot complete a repition you should take the entire lift away from the lifter quickly.13. Which one of the following is an advantage of free weights when compared to weight training machines?a. Free weights offer more variety of exercise movements than machinesb. Free weights tend to be safer than machines for beginnersc. Changing weights is faster on barbells with collars than it is on stack weight machinesd. Beginners can learn exercise movements faster and easier with free weights than machines14. How many exercises for each major muscle group or joint action is recommended for beginners?a. 1b. 2c. 3d. 415. Which of the following combinations of sets and repetitions is recommended for beginners during their first two weeks of weight training?a. (5 X 5.b. (3 X 10.c. (2 X 8.d. (1 X 20.16. Which of the following does NOT contain energy in the form of calories?a. Fatsb. Carbohydratesc. Vitaminsd. Proteins17. According to the Food Guide Pyramid, how many servings daily are recommended from the Fruit Group?a. 1 to 2b. 2 to 4c. 3 to 5d. 6 to 1118. Which one of the following was NOT recommended in Chapter 7 for people trying to gain muscular weight?a. Perform brief heavy weight training workoutsb. Work the largest muscles in your bodyc. Take anabolic steroidsd. Eat smaller meals and more frequently19. There are many good reasons for keeping a written record of each of your training sessions. Which one of the following is NOT one of them?a. Record keeping can help you measure your progressb. Record keeping can help you evaluate the success of your training program.c. Record keeping can help provide motivation for each of your training sessions.d. Record keeping can allow you to tell others exactly how they should train.20. There are instructions in your Textbook for measuring all of the following EXCEPTa. Muscle toneb. Strengthc. Muscle Enduranced. Size21. When you are not making progress toward your weight training goals you should identify the one factor you believe to be the most responsible for your lack of progress and changethat variable. How long should you allow for that behavior change to start making a measurable difference?a. One Dayb. One Weekc. Four Weeksd. One Year22. Which one of the following steps in the formula for success comes first?a. Use your subconscious mindb. Develop written goalsc. Use positive thinkingd. Do it23. Which one of the following is the best example of a well-written weight training goal?a. I will increase my bench pressb. I would like to firm up my musclesc. I will try to get in shaped. I will perform 20 repetitions of the barbell curl using 50 pounds by a specific day, month, and year.24. You must exercise the exact muscles you want to develop. This is explained by which one of the following basic weight training principles?a. Specificityb. Overloadc. Progressiond. Concentration25. Which one of the following is the recommended resistance if you want to develop strength?a. 85% to 100% of your 1 RMb. 70% to 85% of your 1 RMc. 50% to 70% of your 1 RMd. 60% to 80% of your 1 RM26. What repetition range is recommended if you want to train for general muscle fitness or muscle tone?a. 1 to 5 repsb. 5 to 10 repsc. 8 to 12 repsd. 20 to 50 reps27. Which one of the following methods of increasing exercise intensity would be reached first?a. Forced Repsb. Concentric Failurec. Negativesd. Eccentric Failure28. Which one of the following is described by this statement? A series of exercises performed in a sequence with one exercise at each station.a. Double progressive systemb. Set systemc. Pyramid systemd. Circuit system29. According to your textbook, which one of the following types of equipment has been scientifically proven beyond all doubt as superior for the development of muscle tissue?a. Cybexb. Nautilusc. Free Weightsd. None of the above30. According to the Transtheoretical Model of Behavior Change the following statement would indicate that the person is at which stage in the behavior change process? I might start aweight training program.a. Pre-contemplationb. Contemplationc. Maintenanced. Adoption31. Most people seek pleasure and avoid pain. This statement is most closely related to which one of the following tips for sticking with your weight training program?a. Enjoymentb. Record Keepingc. Knowledged. 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