Foundations of Human Performance Practice Test

Foundations of Human Performance Practice Test

 

1. Which of the following is considered a primary component of human performance in strength training?
   A) Cardiovascular endurance
   B) Flexibility
   C) Muscular strength
   D) Coordination

 

2. The principle of specificity in strength training implies that:
   A) Adaptations occur based on the type of activity performed
   B) General fitness improvements are always the goal
   C) Strength is developed through any kind of resistance exercise
   D) Flexibility should be the only focus in training

 

3. What does the term “biomechanics” refer to?
   A) The mental processes involved in athletic performance
   B) The study of the body’s movement and mechanical properties
   C) The study of nutrition and its effect on athletic performance
   D) The application of psychology to training programs

 

4. What is the primary role of an exercise physiologist in the context of strength training programs?
   A) To design the program and ensure it meets general fitness goals
   B) To assess and track physiological adaptations to exercise
   C) To market the programs to clients
   D) To provide nutritional counseling

 

5. Which of the following is a biomechanical principle important in strength training?
   A) Energy transfer
   B) Overload principle
   C) Inertia
   D) Balance of forces

 

6. Which of these is NOT a component of a well-designed strength training program?
   A) Progressive overload
   B) Specificity of training
   C) Non-specific adaptations
   D) Regular evaluation of progress

 

7. The Fitt principle of program design stands for which of the following components?
   A) Flexibility, intensity, training, technique
   B) Frequency, intensity, time, type
   C) Frequency, interval, target, type
   D) Flexibility, intensity, type, training

 

8. Which of the following is the best example of a “closed kinetic chain” exercise?
   A) Bicep curl
   B) Squat
   C) Leg extension
   D) Seated chest press

 

9. In the context of strength training, the overload principle refers to:
   A) Working muscles beyond their capacity to improve strength
   B) Decreasing weight as training progresses
   C) Exercising only one muscle group at a time
   D) Balancing the body’s natural movements

 

10. In evaluating the effectiveness of a strength training program, which of the following is a direct measurement of progress?
    A) BMI
    B) Muscle endurance test
    C) Resting heart rate
    D) Maximum repetition strength test

 

11. What does the term “periodization” refer to in strength training?
    A) The process of gradually increasing intensity over time
    B) A breakdown of exercise phases for muscle recovery
    C) Cycling training intensity for optimal performance
    D) Measuring muscular endurance

 

12. A client complains of fatigue during exercise sessions. Which physiological factor could be primarily responsible?
    A) Lack of oxygen delivery to muscles
    B) Low hydration levels
    C) Poor program progression
    D) All of the above

 

13. The concept of “muscle fatigue” refers to:
    A) The point at which a muscle can no longer perform at a high intensity
    B) The inability to gain strength despite training
    C) A temporary loss of coordination in the muscle
    D) A permanent decline in muscle performance

 

14. What type of exercise best enhances anaerobic power?
    A) Long-distance running
    B) Sprinting
    C) Swimming
    D) Light weightlifting

 

15. What is the primary benefit of incorporating flexibility training into a strength training program?
    A) To improve muscular strength
    B) To enhance range of motion and reduce injury risk
    C) To increase cardiovascular endurance
    D) To increase muscle hypertrophy

 

16. Which of the following measurements is commonly used to evaluate muscle strength?
    A) 1RM (one-repetition maximum)
    B) Flexibility tests
    C) Body fat percentage
    D) Oxygen consumption

 

17. The term “load” in resistance training refers to:
    A) The amount of time spent in each exercise
    B) The amount of weight lifted during an exercise
    C) The number of repetitions performed
    D) The duration of rest between sets

 

18. Which type of muscle contraction occurs when the muscle shortens during force application?
    A) Isometric
    B) Concentric
    C) Eccentric
    D) Isotonic

 

19. The SAID principle in training stands for:
    A) Specific Adaptation to Imposed Demands
    B) Strength Adaptation for Increasing Demand
    C) Systematic Adjustment of Intensity and Duration
    D) Specific Adjustments in Diet for Training

 

20. In the context of program evaluation, which is the most important factor for assessing client progress?
    A) The client’s overall fitness goals
    B) The client’s adherence to the program
    C) Physiological measurements and performance data
    D) Client’s body composition

 

21. What is an example of a non-functional exercise used in strength training?
    A) Squats
    B) Bicep curls
    C) Deadlifts
    D) Push-ups

 

22. Which of the following is the most effective way to increase muscular endurance?
    A) High repetitions with low resistance
    B) Low repetitions with high resistance
    C) Short duration, high-intensity training
    D) Prolonged aerobic exercise

 

23. Which energy system is primarily used during high-intensity, short-duration activities like sprinting?
    A) Aerobic system
    B) Anaerobic lactic system
    C) ATP-PCr system
    D) Glycolytic system

 

24. What is the role of protein in strength training recovery?
    A) To provide energy for endurance exercises
    B) To facilitate the repair and growth of muscle tissues
    C) To increase the efficiency of aerobic metabolism
    D) To decrease inflammation in muscles

 

25. Which of the following is an example of a dynamic assessment in strength training?
    A) Measuring heart rate at rest
    B) Using a vertical jump test to assess lower body power
    C) Monitoring sleep patterns during recovery
    D) Calculating body fat percentage

 

26. What type of exercise is most beneficial for enhancing aerobic capacity?
    A) Plyometrics
    B) High-resistance weight training
    C) Continuous low to moderate intensity exercise
    D) High-intensity interval training

 

27. Which of the following is an example of a “plyometric” exercise?
    A) Deadlift
    B) Jump squats
    C) Bicep curls
    D) Chest press

 

28. What does the term “neuromuscular adaptation” refer to in strength training?
    A) Changes in the brain’s ability to regulate movement and muscle activation
    B) The increase in muscle size during hypertrophy
    C) The increased efficiency of aerobic metabolism in muscles
    D) The increase in cardiovascular endurance through strength training

 

29. Which of the following best describes the principle of “progressive overload”?
    A) Gradually increasing the intensity of exercise over time to enhance adaptation
    B) Repeating the same level of intensity until improvement stops
    C) Incorporating complex movements to challenge the body
    D) Varying exercises every session for maximum results

 

30. Which type of program is most appropriate for enhancing both muscular strength and cardiovascular fitness simultaneously?
    A) Circuit training
    B) Aerobic running
    C) Yoga
    D) Bodybuilding

 

 

31. The primary energy source used during short-duration, high-intensity activities (e.g., weightlifting) is:
    A) Carbohydrates
    B) Protein
    C) Fat
    D) Creatine phosphate

32. The ability of a muscle to resist fatigue during extended periods of activity is called:
    A) Muscular endurance
    B) Muscular power
    C) Muscular strength
    D) Muscular hypertrophy

33. The primary goal of “recovery” during a strength training program is:
    A) To increase strength levels
    B) To repair muscle fibers and replenish energy stores
    C) To reduce the intensity of training
    D) To improve flexibility

34. In biomechanics, the “moment arm” refers to:
    A) The point of rotation during an exercise
    B) The distance from the axis of rotation to the point where force is applied
    C) The angle at which muscles contract
    D) The force exerted on the joints

35. Which of the following is the most effective method for tracking progress in strength training?
    A) Regular body fat measurement
    B) One-repetition maximum (1RM) test
    C) Monitoring heart rate during exercises
    D) Subjective measures of pain

36. The concept of “muscle hypertrophy” refers to:
    A) Decreased muscle mass over time
    B) Increased muscle size due to resistance training
    C) Increased flexibility of muscle fibers
    D) Short-term fatigue due to intense training

37. What is the primary function of ATP in muscle contraction?
    A) To store energy
    B) To activate muscle fibers for contraction
    C) To increase muscle endurance
    D) To regulate heart rate

38. Which of the following statements about muscle fiber types is correct?
    A) Type I fibers are primarily used for explosive, high-intensity activities
    B) Type II fibers are used for endurance activities like marathons
    C) Type I fibers are resistant to fatigue and are best for endurance activities
    D) Type II fibers are slow-twitch fibers used for long-duration tasks

39. In the context of resistance training, the term “repetition maximum” refers to:
    A) The maximum number of reps a person can perform at a given weight
    B) The number of sets performed during a workout
    C) The total weight lifted during a workout
    D) The highest number of exercises completed in one session

40. The primary role of the antagonist muscle during a resistance exercise is to:
    A) Help stabilize the body
    B) Create the force necessary for movement
    C) Resist the movement and control the speed
    D) Prevent the synergist from being overworked

41. Which of the following factors has the greatest influence on flexibility?
    A) Muscle size
    B) Joint structure
    C) Muscle fiber composition
    D) Nutritional intake

42. In the context of resistance training, the “eccentric” phase refers to:
    A) When the muscle shortens under tension
    B) When the muscle lengthens under tension
    C) The pause between repetitions
    D) The rest period between sets

43. A fitness assessment that measures a client’s cardiovascular fitness would most likely include:
    A) Body composition testing
    B) Resting metabolic rate testing
    C) A treadmill or cycle ergometer test
    D) A flexibility test

44. Which of the following is the best measure of maximal strength in an individual?
    A) The number of repetitions a person can perform at 70% of their 1RM
    B) The amount of time a person can hold a plank position
    C) The one-repetition maximum (1RM) test
    D) The total number of exercises completed in a workout

45. In biomechanics, “torque” refers to:
    A) The force applied in an angular direction around a joint
    B) The total weight lifted during a resistance exercise
    C) The speed of movement during exercise
    D) The amount of muscle fibers recruited

46. What type of muscle contraction occurs when the muscle remains at a constant length while generating force?
    A) Isotonic
    B) Isometric
    C) Eccentric
    D) Concentric

47. The principle of “rest and recovery” is important in strength training because:
    A) It helps prevent overuse injuries and promotes muscle repair
    B) It helps build strength and endurance simultaneously
    C) It leads to quicker improvements in muscle size
    D) It allows for constant training at peak intensity

48. The physiological adaptation that occurs during the first few weeks of resistance training is most likely:
    A) Increased muscle size (hypertrophy)
    B) Increased neuromuscular efficiency
    C) Increased muscle fiber recruitment
    D) Increased capillary density

49. Which of the following describes “muscular power”?
    A) The ability to generate force at high speed
    B) The total force a muscle can generate
    C) The muscle’s ability to sustain long periods of exertion
    D) The amount of weight a muscle can lift during one repetition

50. The ability to perform a task such as a squat properly while maintaining an efficient body posture is referred to as:
    A) Flexibility
    B) Core stability
    C) Motor control
    D) Agility

51. What does the “overload principle” state in relation to strength training?
    A) Muscles will grow larger when stressed beyond normal functioning levels
    B) Muscles require minimal stress to see results
    C) Repetitions must always be kept at low levels to improve strength
    D) Stretching is unnecessary in strength programs

52. Which of the following is an example of a dynamic assessment tool used in strength training?
    A) A resting metabolic rate test
    B) A vertical jump test
    C) Skinfold caliper measurements
    D) Circumference measurements of muscles

53. The term “bioenergetics” in exercise science refers to:
    A) The study of the body’s energy systems and their role in exercise
    B) The influence of genetics on athletic performance
    C) The application of biomechanics to exercise movements
    D) The interaction between strength and flexibility in training

54. The principle of “progressive overload” in strength training is essential for:
    A) Preventing burnout
    B) Maximizing cardiovascular fitness
    C) Ensuring continuous improvement in strength and endurance
    D) Maintaining a consistent level of training intensity

55. Which of the following exercises is considered a “compound movement”?
    A) Bicep curls
    B) Leg press
    C) Bench press
    D) Lateral raises

56. Which energy system is predominantly used during a 10-second sprint?
    A) Aerobic system
    B) Anaerobic glycolysis
    C) ATP-CP (creatine phosphate) system
    D) Fat metabolism

57. A client is doing a squat and feels pain in their lower back. What could be a potential cause of this discomfort?
    A) Excessive depth of the squat
    B) Incorrect alignment and posture
    C) Lack of proper warm-up
    D) All of the above

58. The term “cross-sectional area” in muscle physiology refers to:
    A) The length of muscle fibers
    B) The angle at which fibers are aligned in a muscle
    C) The size of the muscle fibers at their widest point
    D) The strength of muscle contraction

59. A common error in strength training program design is:
    A) Incorporating progressive overload
    B) Training the same muscle groups multiple days in a row without recovery
    C) Varying exercises to prevent overtraining
    D) Including both aerobic and resistance training in the same routine

60. In program design, a “deload” phase is typically used to:
    A) Increase training intensity
    B) Prevent overtraining and allow for recovery
    C) Maximize endurance improvements
    D) Focus solely on cardiovascular fitness

 

61. Which of the following is an example of an open kinetic chain exercise?
    A) Squat
    B) Push-up
    C) Leg extension
    D) Deadlift

62. In resistance training, “muscular endurance” is defined as:
    A) The maximum force a muscle can exert
    B) The ability to sustain repetitive movements over time
    C) The ability to lift heavy weights for a short period
    D) The total mass of a muscle

63. The concept of “recovery” following exercise refers to:
    A) Restoring glycogen levels and repairing muscle fibers
    B) Increasing exercise intensity gradually
    C) Maximizing muscle growth immediately after exercise
    D) Completing a warm-up before training

64. Which of the following factors is most important when designing a program for a sedentary individual?
    A) Frequency and intensity should be high from the beginning
    B) Gradual progression with a focus on cardiovascular and muscular endurance
    C) Emphasizing muscle hypertrophy over endurance
    D) Prioritizing flexibility over strength training

65. A client is performing deadlifts with a rounded lower back. What biomechanical principle is most likely being violated?
    A) Flexibility
    B) Core stability
    C) Force application
    D) Range of motion

66. The term “muscle fiber recruitment” refers to:
    A) The number of muscle fibers activated during a contraction
    B) The endurance of the fibers recruited
    C) The speed at which fibers contract
    D) The specific type of muscle fibers that are used

67. What is the most significant factor influencing the choice of resistance for a given exercise?
    A) The size of the muscle group being targeted
    B) The individual’s strength level and goals
    C) The duration of the workout
    D) The frequency of exercise sessions

68. What does “muscle atrophy” refer to in a strength training context?
    A) The increase in muscle size
    B) The decrease in muscle size due to disuse
    C) The increase in muscle endurance
    D) The muscle’s ability to contract for extended periods

69. In program design, the “overload principle” can be applied by:
    A) Increasing the volume or intensity of exercise over time
    B) Maintaining the same intensity level throughout a program
    C) Reducing the intensity during each workout
    D) Focusing only on aerobic exercises

70. Which type of stretching is most effective after a strength training session?
    A) Ballistic stretching
    B) Static stretching
    C) Dynamic stretching
    D) Proprioceptive neuromuscular facilitation (PNF) stretching

71. Which of the following is true about Type II muscle fibers?
    A) They are used primarily for endurance activities
    B) They contract slowly and are highly resistant to fatigue
    C) They are used for explosive, high-intensity movements
    D) They contain a high amount of mitochondria

72. Which energy system is primarily used for activities lasting between 10 and 60 seconds at a high intensity, like a 400-meter sprint?
    A) Aerobic system
    B) ATP-PCr system
    C) Anaerobic glycolysis
    D) Fat oxidation

73. Which of the following is NOT a component of muscular strength?
    A) The ability to generate force
    B) The ability to maintain force over time
    C) The ability to exert maximal force
    D) The ability to recover quickly between sets

74. The term “rate of force development” (RFD) is best described as:
    A) The speed at which a muscle contracts
    B) The time required to achieve peak force during a muscle contraction
    C) The amount of force a muscle can generate during a single contraction
    D) The ability to maintain force during an exercise

75. A “compound” exercise involves:
    A) Isolation of a specific muscle group
    B) A multi-joint movement that recruits several muscle groups
    C) A movement focused on balance and flexibility
    D) A low-intensity, high-repetition movement

76. A key characteristic of a well-designed strength training program is:
    A) Focusing on high-intensity exercises only
    B) Balancing exercises that target all major muscle groups
    C) Using only bodyweight exercises
    D) Performing exercises that target only one muscle group

77. The ability to quickly change direction or movement is called:
    A) Agility
    B) Flexibility
    C) Stability
    D) Coordination

78. Which of the following is a major difference between aerobic and anaerobic systems?
    A) Aerobic metabolism uses oxygen, whereas anaerobic does not
    B) Anaerobic metabolism uses oxygen, while aerobic does not
    C) Both systems rely on the same energy sources
    D) Aerobic metabolism is more efficient in producing energy than anaerobic metabolism

79. In the context of biomechanics, “lever arm” is defined as:
    A) The point where force is applied during a movement
    B) The total distance covered during an exercise
    C) The distance between the axis of rotation and the point of force application
    D) The ability of the muscle to generate torque

80. To develop a training program for an elderly population, the primary focus should be on:
    A) Flexibility and endurance only
    B) High-intensity strength training
    C) Low-impact, moderate-intensity exercise that includes balance and stability
    D) Extreme endurance activities to improve stamina

81. The term “muscle soreness” that occurs 24-48 hours after exercise is known as:
    A) Delayed-onset muscle soreness (DOMS)
    B) Acute muscle fatigue
    C) Muscle strain
    D) Muscle atrophy

82. Which of the following best describes the “safer” option for muscular strength training in older adults?
    A) Incorporating complex, high-intensity exercises
    B) Focusing on high-load lifting with minimal repetitions
    C) Incorporating low-load, high-repetition training
    D) Focusing only on aerobic exercises to avoid muscle injury

83. Which of the following muscles is NOT primarily involved in a squat exercise?
    A) Quadriceps
    B) Gluteus maximus
    C) Hamstrings
    D) Trapezius

84. The principle of “progressive resistance exercise” is intended to:
    A) Improve flexibility and mobility
    B) Gradually increase the intensity of exercise to induce muscle growth
    C) Reduce injury by avoiding any increase in load
    D) Focus on improving cardiovascular fitness

85. Which of the following is an example of an anaerobic exercise?
    A) Jogging at a steady pace
    B) Sprinting 100 meters
    C) Swimming laps
    D) Cycling at moderate intensity

86. Which component of fitness is most directly improved by resistance training?
    A) Flexibility
    B) Muscular strength
    C) Cardiovascular endurance
    D) Body composition

87. The term “neuromuscular efficiency” refers to:
    A) The rate at which the muscles contract
    B) The body’s ability to use oxygen during exercise
    C) The ability of the nervous system to activate muscles more effectively during exercise
    D) The ability of muscles to grow in size

88. Which of the following describes the function of “glycogen” in exercise?
    A) Glycogen is a primary energy source used during aerobic activities
    B) Glycogen stores are depleted only during intense weight training
    C) Glycogen is the storage form of glucose and is used for energy during both aerobic and anaerobic activities
    D) Glycogen is used primarily for muscle recovery

89. In biomechanics, the “axis of rotation” refers to:
    A) The center of mass of the body
    B) The fixed point around which a joint rotates
    C) The force generated during movement
    D) The total distance covered during a movement

90. The primary adaptation to strength training in the first few weeks is:
    A) Increased muscle mass
    B) Neural adaptation (improved coordination and muscle recruitment)
    C) Increased bone density
    D) Increased fat oxidation

 

91. The term “maximal oxygen uptake” (VO2 max) is used to measure:
    A) Muscle endurance
    B) Cardiovascular fitness
    C) Muscular strength
    D) Flexibility

92. Which of the following is NOT a benefit of aerobic exercise?
    A) Improved heart function
    B) Increased muscle hypertrophy
    C) Enhanced blood circulation
    D) Increased lung capacity

93. Which of the following is an example of a closed kinetic chain exercise?
    A) Leg curl
    B) Leg press
    C) Pull-up
    D) Seated row

94. The “stretch-shortening cycle” in a plyometric exercise involves:
    A) A rapid stretching of the muscle followed by a quick contraction
    B) A slow contraction of the muscle before it stretches
    C) A continuous, steady muscle contraction
    D) A complete relaxation of the muscle before contraction

95. The principle of “specificity” in training states that:
    A) Training must be progressive to see improvement
    B) Exercises must mimic the specific movements of a sport or activity for the best results
    C) Flexibility should be emphasized in all programs
    D) A variety of exercises must be included in a program to prevent boredom

96. The primary role of carbohydrates in exercise is to:
    A) Provide essential vitamins and minerals
    B) Serve as a source of immediate energy
    C) Help with the repair of muscle tissue
    D) Increase endurance performance during high-intensity activities

97. Which of the following exercises primarily targets the gluteus maximus?
    A) Bench press
    B) Deadlift
    C) Lateral raises
    D) Bicep curls

98. In biomechanical terms, the “center of mass” refers to:
    A) The point where the body’s weight is evenly distributed in all directions
    B) The muscle with the highest strength
    C) The most flexible joint in the body
    D) The point of maximal muscle contraction during exercise

99. Which of the following is a primary characteristic of Type I muscle fibers?
    A) They fatigue quickly and generate high force
    B) They are more efficient for endurance activities
    C) They are primarily used for anaerobic activities
    D) They are larger in size than Type II fibers

100. The “FITT” principle stands for:
     A) Frequency, Intensity, Time, Type
     B) Flexibility, Intensity, Training, Target
     C) Functional, Internal, Target, Training
     D) Force, Intensity, Time, Target

101. The primary purpose of “warming up” before exercise is to:
     A) Increase muscle mass
     B) Improve flexibility
     C) Prepare the body by gradually increasing blood flow and body temperature
     D) Decrease the risk of injury by relaxing muscles

102. Which of the following would be an appropriate way to measure a client’s progress in a strength training program?
     A) Monitoring body weight changes only
     B) Tracking the number of repetitions performed at a given load
     C) Measuring resting heart rate
     D) Recording daily caloric intake

103. What is the primary energy source used during low-intensity, long-duration exercise?
     A) Protein
     B) Fat
     C) Carbohydrates
     D) Creatine phosphate

104. The primary difference between “static” and “dynamic” stretching is:
     A) Static stretching involves holding a stretch, while dynamic stretching involves movement
     B) Static stretching is performed before exercise, while dynamic stretching is done after
     C) Static stretching increases flexibility, but dynamic stretching does not
     D) Dynamic stretching is safer than static stretching

105. What does the term “periodization” refer to in exercise program design?
     A) The use of resistance training to increase strength
     B) The gradual progression of exercises over time to prevent plateau
     C) The manipulation of training variables (e.g., intensity, volume) over time for optimal performance
     D) A method of measuring cardiovascular endurance

106. A person lifting a weight and lowering it slowly is performing which type of muscle contraction?
     A) Isometric
     B) Concentric
     C) Eccentric
     D) Dynamic

107. The term “progressive overload” refers to:
     A) Gradually increasing the intensity, duration, or frequency of exercise to enhance performance
     B) Maintaining the same level of intensity for a given period
     C) Reducing intensity to recover after a workout
     D) Performing exercises at low intensity for longer durations

108. Which of the following is NOT an example of a resistance training exercise?
     A) Push-up
     B) Leg press
     C) Rowing machine
     D) Squat

109. The term “dynamic stability” in exercise refers to:
     A) The ability to maintain balance while moving
     B) The ability to hold a position without any movement
     C) The ability to generate force during high-intensity movements
     D) The ability to maintain flexibility during static stretches

110. In terms of muscle physiology, “sarcomeres” are:
     A) The protein structures responsible for muscle contraction
     B) The basic functional units of muscle fibers
     C) The connective tissue that supports muscles
     D) The enzymes that break down glycogen

111. What is the primary benefit of plyometric exercises in a training program?
     A) Increasing muscle size
     B) Improving the efficiency of oxygen uptake
     C) Enhancing explosive power and speed
     D) Focusing on improving muscular endurance

112. The term “core stability” refers to:
     A) Strength and control of the abdominal and lower back muscles
     B) Flexibility of the hips and thighs
     C) Power generation in the legs
     D) Muscle endurance in the arms

113. Which of the following is an example of an exercise that targets the quadriceps?
     A) Squats
     B) Deadlifts
     C) Pull-ups
     D) Chest presses

114. What is the primary function of the ATP-PCr energy system during exercise?
     A) To provide energy for short, high-intensity movements lasting up to 10 seconds
     B) To sustain energy for long-duration, low-intensity activities
     C) To fuel anaerobic glycolysis for moderate-intensity exercise
     D) To generate ATP during rest periods

115. The “two-for-two” rule in strength training means that:
     A) If a client can complete two more repetitions than their goal in two consecutive workouts, increase the load
     B) A client must complete two sets of each exercise for optimal results
     C) A client should aim to complete two repetitions per minute for maximal strength
     D) Two rest days should be taken for every two days of training

116. Which of the following is NOT a benefit of flexibility training?
     A) Enhanced range of motion in joints
     B) Improved muscle coordination
     C) Decreased risk of injury
     D) Increased cardiovascular endurance

117. The concept of “rest-pause” training refers to:
     A) Allowing long breaks between sets
     B) Performing multiple sets with minimal rest between each set
     C) Taking short, frequent rest intervals within a set to increase total volume
     D) Resting for 5-10 minutes between sets to maximize recovery

118. A “macrocycle” in a periodized training program refers to:
     A) A short training cycle lasting 1-2 weeks
     B) The entire training cycle, typically lasting a year or more
     C) A microcycle lasting 1-2 days
     D) A single training session focused on one type of exercise

119. Which of the following is a primary benefit of resistance training for older adults?
     A) Improved flexibility
     B) Increased bone mineral density and reduced risk of osteoporosis
     C) Increased cardiovascular efficiency
     D) Decreased muscle size and strength

120. What is the primary goal of a “cool-down” after exercise?
     A) To increase muscle strength
     B) To bring the body back to its resting state by reducing heart rate and muscle temperature
     C) To improve flexibility immediately after exercise
     D) To prepare for the next workout session

 

121. Which of the following is an example of a proprioceptive exercise?
     A) Jogging on a treadmill
     B) Squatting on a balance board
     C) Running on a flat surface
     D) Swimming laps

122. The term “muscle hypertrophy” refers to:
     A) An increase in the size of muscle fibers
     B) A decrease in muscle fiber size
     C) The ability of muscles to contract rapidly
     D) The ability to sustain muscle contractions over time

123. Which of the following is NOT a primary benefit of strength training for women?
     A) Increased lean muscle mass
     B) Improved bone density
     C) Increased body fat percentage
     D) Improved muscular endurance

124. The primary function of the cardiovascular system during exercise is to:
     A) Increase blood flow to working muscles
     B) Increase oxygen uptake by muscle cells
     C) Deliver nutrients to the muscles
     D) All of the above

125. Which of the following muscles is primarily targeted during a deadlift?
     A) Quadriceps
     B) Latissimus dorsi
     C) Hamstrings
     D) Pectoralis major

126. The principle of “reversibility” in training suggests that:
     A) The longer you train, the more benefits you’ll see
     B) After a period of detraining, you will lose the gains made from training
     C) Progress can only be made with increasing intensity
     D) Performance will plateau after a set period of training

127. What is the primary cause of delayed-onset muscle soreness (DOMS)?
     A) Increased muscle temperature
     B) Microscopic damage to muscle fibers due to eccentric contractions
     C) Accumulation of lactic acid in muscles
     D) Insufficient rest between workouts

128. In biomechanical terms, “torque” refers to:
     A) The force generated by the muscles during contraction
     B) The rotational force that causes a body to rotate around an axis
     C) The speed at which a joint moves
     D) The amount of power generated during an exercise

129. The primary energy system used for brief, high-intensity activities (lasting about 10 seconds) is:
     A) Aerobic system
     B) Anaerobic glycolysis
     C) ATP-PCr system
     D) Fat oxidation system

130. Which of the following is an example of an exercise targeting the upper body muscles?
     A) Lunges
     B) Leg press
     C) Bench press
     D) Squats

131. Which of the following is the most effective way to increase cardiovascular endurance?
     A) Performing low-intensity, long-duration exercise consistently
     B) Engaging in high-intensity, short-duration interval training
     C) Focusing on strength training with long rest periods
     D) Engaging in exercises that focus only on flexibility

132. The primary function of “collagen” in muscles and connective tissue is to:
     A) Provide energy during exercise
     B) Allow for muscle contraction
     C) Provide structural support and elasticity
     D) Facilitate oxygen transport

133. What is the primary difference between “dynamic” and “static” stretching?
     A) Static stretching involves movement; dynamic stretching is stationary
     B) Dynamic stretching involves movement, whereas static stretching involves holding a stretch
     C) Static stretching is used before exercise, while dynamic stretching is used after
     D) Both types of stretching have the same effect on muscle flexibility

134. Which of the following best describes “anaerobic glycolysis”?
     A) A system that generates energy in the presence of oxygen
     B) The breakdown of glycogen into lactic acid when oxygen is scarce
     C) The use of fat as the primary fuel source during low-intensity exercise
     D) The breakdown of proteins into amino acids for energy

135. The process of “muscle fiber recruitment” refers to:
     A) The recruitment of different muscle fibers to maintain balance
     B) The process by which the body activates more muscle fibers to generate force
     C) The relaxation of fibers after a contraction
     D) The recruitment of motor neurons to stimulate muscle contraction

136. A person who engages in regular resistance training will see an increase in muscle size mainly due to:
     A) Increased fat storage in muscle tissue
     B) Increased muscle fiber recruitment
     C) Increased protein synthesis in muscle fibers
     D) Increased capillary density in muscle tissue

137. Which of the following is NOT a component of the “overload principle”?
     A) Gradually increasing the intensity of exercise
     B) Using the same intensity and volume in every workout
     C) Increasing the duration or frequency of exercise
     D) Training at intensities above the normal level of effort

138. Which of the following is an appropriate way to avoid overtraining?
     A) Increase intensity in every workout
     B) Focus exclusively on strength training and avoid cardiovascular exercise
     C) Allow for proper rest and recovery between workouts
     D) Train every muscle group every day without breaks

139. The main purpose of “circuit training” is to:
     A) Increase muscle size by using high weights and low reps
     B) Improve cardiovascular endurance by performing exercises with minimal rest
     C) Focus on a single muscle group until it is fully fatigued
     D) Perform long-duration exercises to burn fat

140. Which of the following is a primary function of the “skeletal system” during exercise?
     A) Providing energy for muscle contractions
     B) Protecting internal organs
     C) Generating force for movement
     D) Regulating body temperature

141. The “energy systems continuum” refers to:
     A) The relationship between various energy systems used during exercise
     B) The transition between aerobic and anaerobic systems during exercise
     C) The efficiency of the energy systems during rest
     D) The use of fat, carbohydrates, and protein as energy sources

142. The primary goal of a “cool-down” is to:
     A) Stretch muscles and improve flexibility
     B) Gradually decrease heart rate and body temperature
     C) Build muscle strength
     D) Increase lactic acid production to help recovery

143. Which of the following is a major benefit of performing aerobic exercises like running or cycling?
     A) Increased muscle mass
     B) Enhanced fat oxidation and improved cardiovascular health
     C) Increased joint stability and strength
     D) Improved flexibility in the hamstrings

144. “Isometric” exercises are characterized by:
     A) Muscular contractions that do not change muscle length
     B) Movements that involve constant joint rotation
     C) Exercises that involve quick, explosive movements
     D) Stretching exercises that lengthen muscles

145. The principle of “variation” in training programs refers to:
     A) Changing the intensity of the workout every day
     B) Changing the type of exercises, intensity, or volume over time to prevent plateaus
     C) Focusing only on one exercise for a period of time
     D) Performing the same workout routine every session

146. Which of the following is the most effective way to prevent muscle imbalances in a training program?
     A) Focus on high-intensity exercises for the chest
     B) Alternate between working the upper and lower body muscles
     C) Perform exercises targeting only the large muscle groups
     D) Include both agonist and antagonist exercises for all muscle groups

147. The term “biomechanics” refers to:
     A) The study of the muscles involved in exercise
     B) The mechanics of how body movements occur
     C) The energy systems used during physical activity
     D) The measurement of muscle strength

148. The “law of inertia” in biomechanics states that:
     A) A body will remain at rest or in uniform motion unless acted upon by an external force
     B) The amount of force exerted is directly proportional to the speed of movement
     C) A person’s momentum will increase with faster movement
     D) Energy systems must adjust based on exercise duration

149. Which of the following best describes the role of “muscle spindles”?
     A) To prevent excessive stretching of the muscle
     B) To stimulate muscle growth during exercise
     C) To monitor muscle temperature during exercise
     D) To detect changes in muscle tension and initiate reflexive contraction

150. The “law of specificity” in exercise physiology states that:
     A) Exercise must be intense to be effective
     B) Exercise must be designed to meet the specific needs of the individual’s sport or goal
     C) All forms of exercise produce the same results
     D) Regular exercise will always lead to immediate performance gains

 

151. Which of the following is a key component of a warm-up routine before engaging in physical activity?
     A) Performing static stretching for 15 minutes
     B) Gradually increasing the heart rate and blood flow to muscles
     C) Immediately lifting heavy weights to activate muscles
     D) Engaging in high-intensity exercises for short durations

152. The term “rate of force development” (RFD) refers to:
     A) The maximum force a muscle can generate
     B) The speed at which a muscle can develop force
     C) The endurance of a muscle during prolonged activity
     D) The total amount of force a muscle generates over a period of time

153. What is the most likely result of training at submaximal intensities for extended periods?
     A) Increase in muscle hypertrophy
     B) Enhanced aerobic endurance
     C) Improvement in maximal strength
     D) Development of anaerobic endurance

154. The term “motor unit” refers to:
     A) A single muscle fiber contracting in response to a stimulus
     B) A muscle and its corresponding motor nerve
     C) A group of muscles performing a synchronized movement
     D) A muscle and its related tendon

155. Which of the following is a function of the Golgi tendon organs (GTOs)?
     A) To detect changes in muscle tension and protect against injury
     B) To initiate muscle contraction during movement
     C) To monitor muscle length and initiate the stretch reflex
     D) To coordinate muscle movements during balance exercises

156. Which of the following types of muscle fibers are more prevalent in athletes who specialize in endurance events?
     A) Type I fibers (slow-twitch)
     B) Type IIa fibers (fast-twitch, oxidative)
     C) Type IIb fibers (fast-twitch, glycolytic)
     D) Hybrid fibers

157. Which of the following is the primary benefit of anaerobic training?
     A) Improved flexibility and range of motion
     B) Enhanced ability to perform high-intensity efforts for short durations
     C) Increased cardiovascular efficiency for long durations
     D) Reduced risk of metabolic diseases

158. The main role of the respiratory system during exercise is to:
     A) Produce energy for the muscles
     B) Regulate body temperature
     C) Deliver oxygen to the bloodstream and remove carbon dioxide
     D) Increase circulation to the brain

159. A program focused on “eccentric training” is likely to:
     A) Focus on the shortening of muscles during movement
     B) Emphasize muscle lengthening during contraction
     C) Limit the range of motion during exercises
     D) Focus on quick, explosive movements

160. The primary goal of “super sets” in resistance training is to:
     A) Work the same muscle group twice in a workout
     B) Increase workout intensity by performing two exercises back-to-back with minimal rest
     C) Target one muscle group with multiple exercises
     D) Perform endurance-based exercises without resting

161. Which of the following best describes the relationship between “power” and “strength”?
     A) Power is the ability to generate a large amount of force quickly, while strength is the ability to generate force at any speed
     B) Strength refers to speed, while power refers to the amount of force generated
     C) Power and strength are the same concept and can be used interchangeably
     D) Strength is the ability to maintain force, while power involves maximal effort over short periods

162. “Rest interval” in resistance training refers to:
     A) The time taken between sets to allow for muscle recovery
     B) The time between warm-up and main workout
     C) The time between the start of a workout and the end of stretching
     D) The time between different types of exercise modalities

163. What is the main role of “antagonistic muscles” during resistance training?
     A) To provide a balance to the movements and prevent injury
     B) To assist in generating more power during exercises
     C) To initiate movement in opposition to the target muscle
     D) To contract for prolonged periods without fatigue

164. “Fast-twitch muscle fibers” are primarily responsible for:
     A) Long-term endurance and sustained activity
     B) High-intensity, short-duration bursts of energy
     C) Flexibility and joint stability
     D) Low-intensity, aerobic activities

165. Which of the following is an example of a “plyometric” exercise?
     A) Squat
     B) Jump squat
     C) Deadlift
     D) Leg press

166. In the context of exercise physiology, “VO2 max” is used to measure:
     A) The strength of muscles
     B) The capacity of the lungs
     C) The maximum amount of oxygen the body can utilize during exercise
     D) The efficiency of the heart during rest

167. The “law of acceleration” in biomechanics suggests that:
     A) The velocity of an object will increase as the mass increases
     B) The force exerted on a body is proportional to its mass and the acceleration produced
     C) Energy is transferred when a body reaches maximum velocity
     D) Muscle contraction slows down as the load increases

168. The term “motor control” refers to:
     A) The development of aerobic capacity during exercise
     B) The nervous system’s role in coordinating muscle activity and movement
     C) The ability to increase muscle size
     D) The way muscles respond to different types of stress

169. Which of the following is the most important consideration when designing a strength training program for a beginner?
     A) High-intensity lifts to maximize results
     B) A gradual introduction to resistance with proper technique
     C) Maximizing hypertrophy through heavy weight lifting
     D) Focusing only on compound lifts

170. The “stretch reflex” occurs when:
     A) A muscle is stretched too quickly, causing it to contract to prevent injury
     B) A muscle is held in a stretched position for a prolonged period
     C) The muscle fibers increase in size
     D) The muscle relaxes after a contraction

171. Which of the following is an example of an “open kinetic chain” exercise?
     A) Push-up
     B) Leg curl
     C) Squat
     D) Lunge

172. The primary goal of “functional training” is to:
     A) Increase overall muscle size
     B) Improve strength in movements that mimic daily activities
     C) Focus on bodybuilding techniques for muscle hypertrophy
     D) Improve anaerobic performance only

173. The term “muscular endurance” refers to:
     A) The maximum force a muscle can generate
     B) The ability to sustain repeated muscle contractions over time
     C) The total time a muscle can stretch without injury
     D) The rate at which a muscle contracts during explosive movements

174. What is the most appropriate rest period between sets for improving muscular endurance?
     A) 1-3 minutes
     B) 3-5 minutes
     C) 30 seconds to 1 minute
     D) 5-10 minutes

175. Which of the following is a characteristic of “Type IIb muscle fibers”?
     A) High endurance capacity, used during long-distance running
     B) High contraction speed, used for short, powerful bursts of movement
     C) Slow to fatigue and primarily aerobic
     D) More mitochondria and high oxygen utilization

176. The primary purpose of “hydrotherapy” in injury rehabilitation is to:
     A) Increase flexibility without any risk of injury
     B) Use water resistance for low-impact strength training
     C) Accelerate muscle hypertrophy
     D) Focus solely on aerobic conditioning

177. Which of the following is an example of a “compound movement”?
     A) Leg curl
     B) Chest press
     C) Barbell squat
     D) Bicep curl

178. The “repetition maximum” (RM) refers to:
     A) The total weight lifted during a workout
     B) The maximum number of repetitions that can be performed with a given weight
     C) The maximum amount of weight one can lift in a single set
     D) The time taken to complete a set of repetitions

179. Which of the following is NOT considered a benefit of high-intensity interval training (HIIT)?
     A) Improved cardiovascular health
     B) Increased muscle endurance
     C) Greater muscle hypertrophy
     D) Faster fat loss

180. The primary purpose of “deloading” in a training program is to:
     A) Increase training intensity
     B) Promote recovery and reduce the risk of overtraining
     C) Focus on speed and agility training
     D) Maximize hypertrophy gains in the muscles

 

181. Which of the following is the primary function of the “sarcoplasmic reticulum” in muscle cells?
     A) To provide energy for muscle contractions
     B) To store and release calcium ions during muscle contraction
     C) To remove lactic acid from muscle tissue
     D) To synthesize protein for muscle repair

182. The “overload principle” suggests that in order to improve physical performance, a person must:
     A) Maintain a consistent intensity for long periods
     B) Exercise at a higher intensity than the body is accustomed to
     C) Focus only on aerobic exercises
     D) Reduce exercise frequency to prevent injury

183. In which phase of the muscle contraction does the actin and myosin filaments “slide past” each other?
     A) Resting phase
     B) Contraction phase
     C) Refractory phase
     D) Relaxation phase

184. Which of the following is the primary function of “mitochondria” in muscle cells during exercise?
     A) To synthesize collagen fibers for muscle recovery
     B) To produce ATP through aerobic metabolism
     C) To transport oxygen to muscle fibers
     D) To increase the speed of muscle contractions

185. Which energy system is primarily used for activities lasting between 30 seconds and 2 minutes at high intensity?
     A) ATP-PCr system
     B) Aerobic energy system
     C) Anaerobic glycolysis system
     D) Fat oxidation system

186. What is the primary difference between “isotonic” and “isometric” muscle contractions?
     A) Isotonic contractions involve no movement of the muscle, while isometric contractions involve movement
     B) Isotonic contractions involve muscle movement, while isometric contractions involve no movement
     C) Isotonic contractions are low-intensity, while isometric contractions are high-intensity
     D) Isometric contractions only involve the fast-twitch muscle fibers

187. Which of the following exercises best targets the quadriceps muscles?
     A) Deadlift
     B) Squat
     C) Bench press
     D) Leg curl

188. Which of the following factors has the greatest impact on improving aerobic capacity?
     A) Increasing the weight lifted in resistance training
     B) Engaging in high-intensity aerobic intervals
     C) Performing low-intensity aerobic exercises for extended periods
     D) Focusing on muscular endurance exercises

189. The “lactate threshold” refers to:
     A) The point at which lactic acid begins to accumulate in the bloodstream
     B) The time it takes for muscles to recover after a workout
     C) The maximum heart rate during exercise
     D) The transition from aerobic to anaerobic metabolism

190. Which of the following exercises is an example of a “closed kinetic chain” movement?
     A) Leg press
     B) Deadlift
     C) Push-up
     D) Leg extension

191. The primary role of “ATP” during muscle contraction is to:
     A) Activate enzymes that break down glycogen
     B) Power the myosin heads to attach and detach from actin filaments
     C) Deliver oxygen to the muscles
     D) Protect the muscles from injury during movement

192. Which of the following is the best way to target “muscular power” in training?
     A) High-volume, low-intensity training
     B) Low-repetition, high-intensity exercises with explosive movements
     C) Long-duration, steady-state cardio
     D) Static stretching for increased flexibility

193. Which of the following is true regarding the “stretch-shortening cycle” (SSC)?
     A) The SSC involves a rapid lengthening followed by a rapid shortening of the muscle, improving power output
     B) The SSC only occurs during anaerobic exercise
     C) The SSC has no effect on athletic performance
     D) The SSC involves primarily concentric muscle actions

194. “Open kinetic chain” exercises are typically characterized by:
     A) A fixed foot or hand position during the movement
     B) Non-weight-bearing movements, such as leg curls or bicep curls
     C) Simultaneous contraction of multiple muscle groups
     D) Functional exercises involving whole-body movements

195. Which of the following is NOT a typical adaptation to strength training?
     A) Increase in the size of muscle fibers (hypertrophy)
     B) Increased muscle endurance
     C) Decrease in bone density
     D) Improved neuromuscular efficiency

196. The “principle of progression” in exercise training refers to:
     A) Gradually increasing the intensity, duration, or frequency of exercise over time
     B) Focusing only on aerobic exercises
     C) Working at maximum intensity for short durations
     D) Maintaining the same workout routine for several months

197. In which phase of a workout is “dynamic stretching” most appropriately performed?
     A) Cool-down phase
     B) Before the warm-up
     C) During the warm-up phase
     D) After the workout

198. “Rhabdomyolysis” is a condition that results from:
     A) Excessive flexibility training
     B) Extreme muscle breakdown due to overtraining or excessive intensity
     C) Chronic undertraining
     D) Inadequate protein intake during training

199. Which of the following is a benefit of “periodization” in training?
     A) It prevents overtraining by varying the intensity and volume of training over time
     B) It focuses only on one exercise modality
     C) It reduces the overall time spent exercising
     D) It allows for maximum intensity throughout every training cycle

200. Which of the following muscle fibers are the most resistant to fatigue?
     A) Type I (slow-twitch) fibers
     B) Type IIb (fast-twitch, glycolytic) fibers
     C) Type IIa (fast-twitch, oxidative) fibers
     D) Hybrid fibers

201. What is the primary role of the “heart” during exercise?
     A) To supply oxygenated blood to working muscles
     B) To store energy for muscle contractions
     C) To regulate body temperature
     D) To produce ATP for muscle contraction

202. The “biomechanical principle of leverage” suggests that:
     A) Longer levers make it easier to lift heavier loads
     B) Shorter levers allow for more force generation during movement
     C) The amount of force required to move an object depends on the angle and length of the lever
     D) Levers have no impact on the efficiency of movement

203. The “energy continuum” describes:
     A) The relationship between all three primary energy systems during rest
     B) The balance between aerobic and anaerobic energy production across different types of activities
     C) The complete exhaustion of one energy system before transitioning to another
     D) The use of fat exclusively as an energy source during exercise

204. What is the primary focus of “core training” exercises?
     A) To build strength in the lower body
     B) To increase flexibility in the hamstrings
     C) To improve stability and strength in the muscles surrounding the trunk
     D) To focus on endurance for the upper body

205. The “law of diminishing returns” in exercise suggests that:
     A) The more you train, the faster your progress will be
     B) After a certain point, further improvements in performance require significantly greater effort
     C) Training intensity should remain constant for the best results
     D) Beginners see slower improvements than advanced athletes

206. What is the best training approach for improving “flexibility” in the muscles?
     A) Static stretching after exercise
     B) Plyometric exercises for explosiveness
     C) High-intensity interval training (HIIT)
     D) Dynamic stretching before exercise

207. “Oxygen debt” occurs when:
     A) The body consumes oxygen faster than it can be replenished during intense exercise
     B) The body produces more energy than is needed during exercise
     C) Oxygen is readily available for immediate use during anaerobic efforts
     D) There is a sufficient oxygen supply for all physical activities

208. Which of the following is a typical characteristic of “Type IIa muscle fibers”?
     A) They are highly resistant to fatigue and primarily used for endurance activities
     B) They generate a large amount of force but fatigue quickly
     C) They are primarily used for aerobic activities with slow contraction speeds
     D) They rely mainly on fat oxidation for energy

209. A key component of “functional movement patterns” in training is to:
     A) Focus on isolated movements for individual muscles
     B) Improve overall body mechanics and coordination in real-life activities
     C) Perform exercises that emphasize maximal weight lifting
     D) Only train in a seated position

210. The primary purpose of “cardiovascular training” is to:
     A) Increase muscle hypertrophy
     B) Improve the efficiency of the heart, lungs, and blood vessels in oxygen delivery
     C) Decrease muscle endurance
     D) Focus on anaerobic performance

 

211. The “stretch reflex” is triggered when a muscle is:
     A) Lengthened too quickly
     B) Contracted rapidly
     C) Held in a stretched position for an extended period
     D) Shortened too quickly

212. Which of the following is a physiological response to strength training?
     A) Decreased neural activation
     B) Increased muscle fiber hypertrophy
     C) Increased fat storage in muscle cells
     D) Decreased bone density

213. The “ATP-PCr energy system” primarily supplies energy for which type of activity?
     A) Short bursts of high-intensity effort lasting 10–15 seconds
     B) Long-duration, low-intensity aerobic activity
     C) Moderate-intensity endurance exercises lasting 1–2 minutes
     D) Low-intensity, prolonged exercise lasting several hours

214. The “muscle spindle” detects:
     A) The level of muscle tension and triggers the stretch reflex
     B) The speed of muscle contraction
     C) The length of the muscle during contraction
     D) The rate of energy production in muscle cells

215. In the context of human performance, “movement efficiency” refers to:
     A) The amount of force produced during a movement
     B) The optimal use of energy during a movement to minimize waste
     C) The flexibility of the joints during a movement
     D) The maximal strength produced during an exercise

216. Which of the following training strategies would be most effective for improving muscular endurance?
     A) Low repetitions with high weight
     B) High repetitions with low to moderate weight
     C) High-intensity sprints
     D) Powerlifting

217. Which of the following best describes the “concentric” phase of a muscle contraction?
     A) The muscle is lengthening while producing force
     B) The muscle is shortening while producing force
     C) The muscle is not moving, but still active
     D) The muscle remains at rest

218. Which of the following is a potential risk of excessive high-intensity training without proper recovery?
     A) Increased muscle flexibility
     B) Decreased injury risk
     C) Overtraining syndrome
     D) Increased aerobic capacity

219. What is the primary adaptation seen in muscle fibers after prolonged aerobic training?
     A) Increase in the size of Type IIb fibers
     B) Increase in the number of mitochondria and capillaries
     C) Increase in the force generation capacity of Type I fibers
     D) Decrease in the number of Type I fibers

220. “Functional training” focuses on:
     A) Isolating muscle groups to target specific muscles
     B) Improving movement patterns that translate to daily activities or sports
     C) Maximal strength training using free weights
     D) Enhancing cardiovascular endurance

221. Which of the following is the primary role of “glycogen” during exercise?
     A) To provide immediate energy for muscle contraction
     B) To store fat for long-term energy use
     C) To maintain hydration in muscle cells
     D) To supply glucose for ATP production in muscles

222. Which of the following types of muscle contraction occurs when a muscle lengthens while producing force?
     A) Concentric contraction
     B) Eccentric contraction
     C) Isometric contraction
     D) Isokinetic contraction

223. The “lactate threshold” represents the point at which:
     A) Lactic acid is no longer produced
     B) The body can no longer produce enough energy aerobically
     C) The rate of lactate production exceeds lactate clearance
     D) The body transitions from fat to carbohydrate metabolism

224. Which of the following is a key feature of “anaerobic” exercise?
     A) It requires oxygen to produce ATP
     B) It is sustained for long periods of time
     C) It involves high-intensity, short-duration efforts
     D) It primarily utilizes fat for fuel

225. Which of the following energy systems is responsible for producing ATP for activities lasting between 10 seconds and 1 minute?
     A) ATP-PCr system
     B) Anaerobic glycolysis
     C) Aerobic metabolism
     D) Fat oxidation

226. “Overtraining syndrome” may result in all of the following EXCEPT:
     A) Decreased performance
     B) Decreased appetite
     C) Increased injury risk
     D) Enhanced recovery rate

227. The “anaerobic glycolysis system” produces which byproduct that contributes to muscle fatigue?
     A) Oxygen
     B) Carbon dioxide
     C) Lactic acid
     D) Creatine phosphate

228. In a “plyometric” exercise, the focus is on:
     A) Gradual progression of resistance weight
     B) Rapidly stretching a muscle followed by an explosive contraction
     C) Holding a muscle at a specific length for an extended period
     D) Performing high-repetition, low-resistance training

229. Which of the following is an example of an exercise that improves “muscular power”?
     A) Leg press
     B) Jump squat
     C) Long-distance running
     D) Bicep curl

230. Which of the following is true about “type I muscle fibers” (slow-twitch)?
     A) They generate high force but fatigue quickly
     B) They are efficient at using oxygen for prolonged aerobic activity
     C) They rely primarily on anaerobic energy systems
     D) They are predominantly used for explosive, high-intensity efforts

231. “Speed work” in a training program is most often associated with improving:
     A) Muscular endurance
     B) Maximum strength
     C) Running velocity and explosive movements
     D) Flexibility

232. Which of the following is a key physiological benefit of regular cardiovascular exercise?
     A) Decreased stroke volume
     B) Increased capillary density in muscles
     C) Decreased mitochondrial activity
     D) Increased heart rate during rest

233. Which of the following is the main function of the “Golgi tendon organ” (GTO)?
     A) To monitor muscle length and stimulate the stretch reflex
     B) To detect changes in muscle tension and inhibit excessive force
     C) To transmit sensory information about joint position
     D) To assist in regulating movement speed

234. Which of the following best describes a “compound exercise”?
     A) An exercise that isolates a single muscle group
     B) An exercise that involves multiple muscle groups and joints
     C) An exercise that is performed using machines only
     D) An exercise that focuses on endurance training

235. “Dynamic stretching” is most beneficial when performed:
     A) During the cool-down phase of a workout
     B) At the beginning of a workout to prepare the body for movement
     C) During rest intervals between sets
     D) After muscle fatigue has been reached

236. The “repetition maximum” (RM) is defined as:
     A) The maximum amount of weight that can be lifted in one set
     B) The maximum weight lifted for a specific number of repetitions
     C) The time it takes to complete a set of repetitions
     D) The total number of sets performed

237. The “work-to-rest ratio” in high-intensity training refers to:
     A) The amount of time spent resting between exercises
     B) The relationship between effort and recovery time during exercise intervals
     C) The time spent working in a set versus the time spent working out
     D) The time between the warm-up and the start of the workout

238. Which of the following is a correct statement about “isometric contractions”?
     A) The muscle lengthens as it contracts
     B) The muscle shortens as it contracts
     C) The muscle remains the same length while contracting
     D) The muscle produces little to no force

239. “Cross-training” in exercise refers to:
     A) Focusing on one exercise modality to maximize performance
     B) Engaging in multiple types of exercise to improve overall fitness and reduce injury risk
     C) Training for strength without aerobic activity
     D) Focusing on flexibility training exclusively

240. “Circuit training” typically involves:
     A) Performing a series of exercises targeting one muscle group
     B) Completing a variety of exercises targeting different muscle groups with minimal rest
     C) Lifting maximum weight for a single repetition
     D) Stretching muscles before and after each set

 

241. The “Sliding Filament Theory” explains:
     A) How muscles contract by the interaction between actin and myosin filaments
     B) The increase in the number of mitochondria with endurance training
     C) The process of fat oxidation during prolonged exercise
     D) The role of neurotransmitters in muscle contraction

242. Which energy system predominates in activities lasting between 2–4 minutes at a high intensity?
     A) ATP-PCr system
     B) Anaerobic glycolysis system
     C) Aerobic energy system
     D) Fat oxidation system

243. The “cardiovascular drift” refers to:
     A) A decrease in heart rate with prolonged exercise at steady intensity
     B) An increase in heart rate due to dehydration or heat stress during prolonged exercise
     C) A plateau in heart rate despite increased exercise intensity
     D) The variation in blood pressure during interval training

244. The “Fick Principle” describes:
     A) The relationship between oxygen uptake, cardiac output, and oxygen extraction
     B) The process of lactate accumulation during anaerobic exercise
     C) The effect of resistance training on muscle fiber type conversion
     D) The contribution of different energy systems during exercise

245. Which of the following is NOT a function of the skeletal system in human performance?
     A) Protects internal organs
     B) Produces hormones that regulate metabolism
     C) Acts as a lever for muscle movement
     D) Stores calcium and phosphorus

246. Which of the following best describes “muscle hypertrophy”?
     A) Decrease in muscle size due to lack of use
     B) Increase in the number of muscle fibers
     C) Increase in the size of muscle fibers due to resistance training
     D) Increase in mitochondrial density within muscle fibers

247. During aerobic exercise, the body primarily uses which of the following as fuel sources?
     A) Protein
     B) Carbohydrates and fats
     C) Creatine phosphate
     D) Phosphocreatine

248. “Periodization” in training involves:
     A) Using the same exercise routine throughout the training cycle
     B) Gradually increasing the volume and intensity of exercise in planned phases
     C) Reducing training intensity to allow for optimal adaptation
     D) Maintaining high intensity throughout the entire training period

249. What is the primary role of the “liver” during prolonged exercise?
     A) To release glucose into the bloodstream for energy
     B) To produce bile for fat digestion
     C) To break down lactic acid into glucose
     D) To store oxygen for muscle use

250. Which of the following is an example of a “closed kinetic chain” exercise?
     A) Bicep curls
     B) Leg press
     C) Squats
     D) Leg extensions

251. The “Valsalva maneuver” is used during weightlifting to:
     A) Increase core stability and intra-abdominal pressure
     B) Reduce stress on the lower back
     C) Improve lung ventilation
     D) Improve flexibility during the stretch phase

252. The “law of specificity” in exercise suggests that:
     A) Exercise training should be specific to the individual’s goals
     B) Only aerobic training can improve cardiovascular health
     C) Stretching before exercise can reduce the risk of injury
     D) Strength training has no effect on aerobic capacity

253. The “cardiac output” during exercise is the product of:
     A) Heart rate and stroke volume
     B) Blood pressure and blood volume
     C) Oxygen extraction and blood volume
     D) Stroke volume and blood oxygen content

254. “Supercompensation” occurs when:
     A) The body adapts to a new level of stress following an overload training period
     B) The body experiences an injury from overtraining
     C) Performance temporarily decreases after training
     D) Aerobic capacity remains the same despite training

255. Which of the following is true about “eccentric contractions”?
     A) The muscle shortens during contraction
     B) The muscle lengthens under tension
     C) The muscle is not activated during the movement
     D) Eccentric contractions are not important for strength training

256. What is the main purpose of the “cool-down” phase after exercise?
     A) To improve flexibility by stretching muscles
     B) To promote muscle growth and hypertrophy
     C) To gradually lower heart rate and prevent dizziness or fainting
     D) To increase the intensity of the workout

257. “Isokinetic” exercises involve:
     A) The muscle shortening while producing force
     B) A controlled movement with a constant speed and variable resistance
     C) The muscle lengthening under tension
     D) A joint remaining at a fixed position

258. “Neuromuscular adaptations” to resistance training result in:
     A) Increased muscle fiber size and capillary density
     B) Increased strength without an increase in muscle mass
     C) Decreased joint stability
     D) Decreased tendon strength

259. Which of the following is most likely to cause muscle soreness within 24–48 hours after a workout?
     A) Short bursts of high-intensity activity
     B) Eccentric (lengthening) muscle contractions
     C) Isometric (static) exercises
     D) Steady-state aerobic exercise

260. “Overreaching” in training refers to:
     A) The intentional increase in training intensity to elicit short-term fatigue
     B) The point at which training intensity is reduced to allow full recovery
     C) The decrease in strength or performance from inadequate rest
     D) An increase in muscle mass and strength

261. The “oxidative” energy system predominantly uses which fuel source?
     A) Protein
     B) Carbohydrates and fats
     C) Creatine phosphate
     D) Phosphocreatine

262. Which of the following is a benefit of “high-intensity interval training” (HIIT)?
     A) Improved muscle hypertrophy with low-intensity effort
     B) Improved cardiovascular fitness and fat loss
     C) Increased flexibility with minimal risk of injury
     D) Decreased calorie consumption due to reduced exercise duration

263. The “intrinsic” factor of motivation in exercise refers to:
     A) External rewards such as medals or trophies
     B) The enjoyment and personal satisfaction derived from the activity itself
     C) The pressure of competition from others
     D) The desire to lose weight for aesthetic purposes

264. The “muscle fiber recruitment” during exercise refers to:
     A) The increase in size of muscle fibers over time
     B) The activation of specific muscle fibers depending on the exercise intensity
     C) The breakdown of glycogen to fuel muscle contractions
     D) The movement of actin and myosin filaments during contraction

265. Which of the following types of exercises would be most beneficial for improving “core stability”?
     A) Running
     B) Squats
     C) Planks and stability ball exercises
     D) Bicep curls

266. The “afferent” nervous system transmits signals:
     A) From the brain to muscles
     B) From sensory receptors to the brain
     C) From the muscles to the spinal cord
     D) From motor neurons to the muscles

267. “Aerobic capacity” is best assessed by:
     A) The number of repetitions performed at a specific weight
     B) The ability to lift the maximum amount of weight for one repetition
     C) The maximal volume of oxygen the body can utilize during intense exercise
     D) The number of minutes a person can maintain a specific heart rate

268. “Muscle glycogen” is stored primarily in:
     A) Bone tissue
     B) The liver
     C) Muscle cells
     D) Blood plasma

269. Which of the following is true about “fast-twitch” muscle fibers?
     A) They are more resistant to fatigue than slow-twitch fibers
     B) They produce more force but fatigue quickly
     C) They are primarily used during endurance activities
     D) They rely primarily on aerobic metabolism

270. The “threshold” for aerobic adaptation refers to:
     A) The point at which lactate levels increase dramatically
     B) The intensity at which aerobic training becomes ineffective
     C) The level of intensity below which no energy is burned
     D) The amount of protein needed to support muscle repair

 

271. The “stretch-shortening cycle” (SSC) refers to:
     A) A sequence of muscle contractions that result in hypertrophy
     B) The use of eccentric contractions followed by a rapid concentric contraction
     C) A decrease in the muscle length during resistance training
     D) A muscle’s ability to increase in length during static stretches

272. Which of the following is a benefit of “aerobic endurance training”?
     A) Increase in the size of Type IIb fibers
     B) Increased ability of muscles to utilize oxygen
     C) Decrease in the number of mitochondria within muscle fibers
     D) Increased reliance on anaerobic metabolism

273. The “Principle of Overload” suggests that:
     A) The body should be trained at its maximum capacity to improve performance
     B) The training intensity must be increased to exceed the body’s current fitness level
     C) Rest periods are more important than the intensity of exercise
     D) Performance improves only if training intensity is maintained at a steady level

274. “Concurrent training” is defined as:
     A) Training for strength and endurance simultaneously
     B) Performing strength training in the morning and aerobic training in the afternoon
     C) Periodizing strength and aerobic training into separate blocks of time
     D) Training all muscle groups in a single exercise session

275. What is the primary function of the “lactic acid” produced during anaerobic exercise?
     A) To be used as an energy source for long-duration activities
     B) To serve as a byproduct that contributes to muscle fatigue
     C) To stimulate muscle growth during resistance training
     D) To improve joint stability and flexibility

276. “Biomechanics” refers to the study of:
     A) The psychological factors that affect exercise performance
     B) The mechanical aspects of movement in humans
     C) The chemical processes involved in energy metabolism
     D) The physiological response of muscles to exercise

277. The “rate of perceived exertion” (RPE) scale is used to:
     A) Measure the maximum heart rate during exercise
     B) Estimate the intensity of exercise based on an individual’s perception
     C) Track the number of calories burned during exercise
     D) Quantify the number of repetitions completed in strength training

278. The “specificity principle” in exercise states that:
     A) Exercises should be tailored to the individual’s muscle fiber type
     B) The type of exercise must match the desired fitness outcome
     C) Aerobic training will improve both strength and endurance
     D) Adaptations from exercise occur equally across all muscle groups

279. Which of the following muscle fiber types is best suited for explosive, high-intensity activities?
     A) Type I (slow-twitch) fibers
     B) Type IIa (fast-twitch oxidative) fibers
     C) Type IIb (fast-twitch glycolytic) fibers
     D) Type III fibers

280. The “principle of reversibility” in training suggests that:
     A) Once training stops, performance gains will be maintained indefinitely
     B) Training adaptations are temporary and will reverse without continued exercise
     C) High-intensity training is always superior to moderate-intensity training
     D) Periodization is not necessary for long-term performance gains

281. The “muscle spindle” detects changes in:
     A) Muscle tension and helps prevent overextension
     B) Muscle length and helps initiate the stretch reflex
     C) Joint angle during movement
     D) The force output of muscles during contraction

282. The “Cardiopulmonary system” includes which two primary organs?
     A) The heart and lungs
     B) The heart and liver
     C) The lungs and kidneys
     D) The heart and brain

283. “Flexibility training” primarily improves the:
     A) Size of muscle fibers
     B) Length and elasticity of muscles and tendons
     C) Bone density and joint strength
     D) Endurance capacity of muscle fibers

284. Which of the following is an example of a “static stretch”?
     A) Lunges
     B) Arm circles
     C) Holding a hamstring stretch for 30 seconds
     D) Walking on a treadmill

285. Which of the following is a true benefit of “resistance training”?
     A) Decreased bone mineral density
     B) Improved joint flexibility
     C) Increased lean muscle mass and strength
     D) Decreased production of red blood cells

286. The “zone of discomfort” during exercise refers to:
     A) The period of time when the body is in its aerobic state
     B) A training intensity level just below maximal effort
     C) A training intensity that leads to a lack of motivation
     D) A point in training where lactate accumulation causes muscle fatigue

287. “Metabolic conditioning” refers to:
     A) Training that enhances the efficiency of energy systems during exercise
     B) The process of cooling down after an intense workout
     C) Improving the balance between aerobic and anaerobic energy systems
     D) Performing static stretches to prevent injury

288. The “cross-education effect” suggests that:
     A) Training one limb can increase strength in the opposite, untrained limb
     B) Aerobic training is more effective for muscle growth than resistance training
     C) Strength gains from resistance training are only specific to the trained muscle
     D) Flexibility training improves strength output in non-targeted muscles

289. Which of the following is a common method of assessing “aerobic fitness”?
     A) One-repetition maximum (1RM) testing
     B) Timed sprints over short distances
     C) The 12-minute Cooper Run test
     D) Vertical jump height

290. “Type I muscle fibers” are best for:
     A) Explosive power movements like sprinting
     B) High-intensity, short-duration activities
     C) Long-duration, low-intensity aerobic activities
     D) Quick, explosive strength efforts

291. Which of the following is a benefit of “high-intensity interval training” (HIIT)?
     A) It exclusively improves strength and power
     B) It increases the use of aerobic energy systems only
     C) It improves both aerobic and anaerobic fitness
     D) It decreases the overall training time needed for maximum gains

292. The “cardiac cycle” includes:
     A) The phases of heart rate during exercise
     B) The rhythm of electrical impulses in the heart
     C) The period of contraction and relaxation of the heart
     D) The amount of blood pumped with each heartbeat

293. The “glycogen supercompensation” method suggests that:
     A) Eating carbohydrates after exercise promotes muscle recovery
     B) Depleting glycogen stores through exercise followed by high-carbohydrate intake can increase glycogen storage
     C) High-protein intake reduces glycogen usage during exercise
     D) Excessive carbohydrate consumption can lead to muscle fatigue

294. Which of the following is a key characteristic of “anaerobic exercise”?
     A) It relies on the use of oxygen to produce energy
     B) It primarily uses fats for fuel
     C) It produces rapid energy without using oxygen
     D) It requires long durations to complete

295. The “muscle-tendon unit” works together to:
     A) Increase the force output of muscles during isometric contractions
     B) Absorb the energy produced during eccentric muscle actions
     C) Regulate heart rate during exercise
     D) Facilitate rapid muscle contraction without energy loss

296. The “principle of variation” in exercise involves:
     A) Using only one mode of exercise for all training sessions
     B) Varying exercise intensity, volume, and type to avoid plateaus
     C) Maintaining consistent training loads over time for optimal progression
     D) Reducing exercise volume in favor of longer rest periods

297. The “maximum heart rate” (MHR) is typically estimated using which formula?
     A) 220 – age
     B) 180 – age
     C) 240 – age
     D) 200 – age

298. Which of the following is true regarding “creatine supplementation”?
     A) It is effective for improving performance in high-intensity, short-duration activities
     B) It improves endurance performance over long durations
     C) It has no effect on muscle strength or power
     D) It increases fat utilization during exercise

299. “Capillary density” within muscles is primarily increased by:
     A) Resistance training
     B) Aerobic endurance training
     C) High-intensity sprinting
     D) Static stretching

300. The “liver glycogen stores” are primarily used to:
     A) Provide glucose for muscle contractions during exercise
     B) Store fat for later use during low-intensity exercise
     C) Break down lactate for energy during aerobic exercise
     D) Provide amino acids to the muscles for repair

301. Which of the following is a primary function of the “muscular system” in human performance?
     A) It regulates body temperature during exercise
     B) It provides the body with a framework for movement
     C) It stores energy in the form of glycogen
     D) It secretes hormones related to muscle growth

302. The “concentric” phase of a muscle contraction occurs when:
     A) The muscle lengthens while generating force
     B) The muscle contracts and shortens under tension
     C) The muscle remains at a constant length during contraction
     D) The muscle relaxes after force generation

303. The “autonomic nervous system” controls:
     A) Voluntary movements like walking and speaking
     B) Involuntary functions such as heart rate, digestion, and respiratory rate
     C) The strength and power of muscle contractions
     D) The movement of skeletal muscles during exercise

304. What is the main role of “myoglobin” in muscle cells?
     A) To assist in muscle contraction
     B) To store and transport oxygen to muscles
     C) To break down glycogen during exercise
     D) To regulate muscle pH levels during exercise

305. The “muscle fiber recruitment” order follows which of the following patterns during exercise?
     A) Type IIb → Type IIa → Type I
     B) Type I → Type IIa → Type IIb
     C) Type IIa → Type I → Type IIb
     D) Type I → Type IIb → Type IIa

306. The primary function of “insulin” during exercise is to:
     A) Increase blood glucose levels
     B) Regulate fluid balance in the muscles
     C) Help with the storage of glucose and amino acids
     D) Facilitate the breakdown of fats during exercise

307. Which of the following is NOT a characteristic of “slow-twitch” muscle fibers?
     A) High endurance capacity
     B) Predominantly use aerobic energy pathways
     C) Quick to fatigue
     D) Rich in mitochondria and capillaries

308. During “anaerobic exercise,” the body predominantly relies on:
     A) Fat oxidation for energy
     B) Glycogen stored in muscles and liver
     C) Protein breakdown for energy
     D) Oxygen for ATP production

309. Which of the following is a characteristic of “fast-twitch” muscle fibers?
     A) High endurance capacity
     B) Use primarily aerobic energy pathways
     C) High power output but fatigue quickly
     D) Rich in mitochondria

310. “Oxygen debt” refers to:
     A) The amount of oxygen required after exercise to restore the body to its resting state
     B) The inability to consume enough oxygen during high-intensity exercise
     C) The body’s inability to perform aerobic metabolism during exercise
     D) The amount of oxygen the body uses for fat oxidation

311. The “ATP-PCr system” is primarily used during:
     A) Long-duration, low-intensity aerobic activities
     B) Short bursts of high-intensity activity
     C) Moderate-intensity endurance activities
     D) Prolonged exercise at a constant intensity

312. The “Golgi tendon organ” detects:
     A) Changes in muscle tension and helps prevent injury
     B) The rate of muscle contraction during exercise
     C) The amount of oxygen delivered to muscles
     D) Muscle length during static stretches

313. The “two-for-two” rule in strength training suggests:
     A) The trainee should perform the last two repetitions with perfect form
     B) If you can perform two more repetitions than your last workout, you should increase the weight
     C) You should always rest for two minutes between sets
     D) Only two sets are required for maximum muscle growth

314. The “crossover point” in exercise physiology is when:
     A) The body shifts from using fats to carbohydrates as the primary fuel source
     B) The body transitions from aerobic to anaerobic metabolism
     C) The heart rate reaches its maximum
     D) Oxygen consumption begins to exceed the body’s ability to supply it

315. “VO2 max” is a measure of:
     A) The maximum amount of oxygen the body can use during intense exercise
     B) The rate of lactate accumulation during anaerobic exercise
     C) The total volume of oxygen consumed during exercise
     D) The efficiency of fat oxidation during exercise

316. Which of the following best describes “dynamic stretching”?
     A) Stretching with a static hold at the end range of motion
     B) Stretching using controlled, swinging movements to increase flexibility
     C) Stretching by using external weights or resistance bands
     D) Stretching that involves rapid bouncing movements to increase flexibility

317. The “flexor reflex” is initiated by:
     A) Stretching of muscle spindles in the muscle
     B) Damage to the muscle fiber
     C) Contraction of the agonist muscle during isotonic exercise
     D) Prolonged muscle fatigue

318. Which of the following is true about the “lactic acid system”?
     A) It provides energy for long-duration, low-intensity exercise
     B) It operates when the body uses oxygen as its primary energy source
     C) It produces ATP rapidly but results in the accumulation of lactate
     D) It produces ATP through fat oxidation

319. The “preload” phase in resistance training involves:
     A) Decreasing the weight lifted gradually
     B) Warming up muscles and joints before starting heavy lifting
     C) Performing high-intensity sets at the beginning of the workout
     D) Stretching the muscles immediately after exercise

320. The “Fartlek” training method is characterized by:
     A) Alternating between periods of high and low-intensity running
     B) A fixed, steady-state pace throughout the workout
     C) Focusing solely on maximal strength training
     D) Repeating the same exercise at the same intensity over time

321. The “motor unit” consists of:
     A) A single motor neuron and all the muscle fibers it innervates
     B) A single muscle fiber and its associated blood supply
     C) A single muscle and its tendon
     D) The combination of muscle spindles and Golgi tendon organs

322. The “principle of individuality” in exercise states that:
     A) Everyone responds to exercise in the same way
     B) Individual differences must be accounted for when designing exercise programs
     C) Everyone must follow the same training program to see progress
     D) Exercises should be the same for all age groups

323. The “muscle action” that occurs when a muscle lengthens while generating force is called:
     A) Concentric contraction
     B) Eccentric contraction
     C) Isometric contraction
     D) Isokinetic contraction

324. The “delayed onset muscle soreness” (DOMS) typically peaks at:
     A) 12-24 hours post-exercise
     B) 48-72 hours post-exercise
     C) 4-6 hours post-exercise
     D) 1 week post-exercise

325. “Lactate threshold” refers to:
     A) The point at which lactate begins to accumulate in the blood during exercise
     B) The point at which the body stops using carbohydrates as a fuel source
     C) The highest intensity at which an individual can exercise without fatigue
     D) The maximum rate at which the body can burn fat during exercise

326. Which of the following is a benefit of “aerobic exercise” for the cardiovascular system?
     A) Increased heart rate during exercise
     B) Decreased stroke volume
     C) Improved blood flow and reduced blood pressure
     D) Increased risk of plaque formation in arteries

327. The “creatine phosphate” system primarily supports energy production during:
     A) Long, steady-state exercise
     B) Moderate-intensity activities
     C) Short, explosive movements like sprinting and heavy lifting
     D) Endurance activities lasting several hours

328. The “principle of progression” in exercise programming emphasizes:
     A) Exercising without any rest between sets
     B) Gradually increasing intensity, duration, or volume over time
     C) Maintaining the same intensity throughout a program
     D) Periodically switching exercises to avoid plateauing

329. “Eccentric overload training” is designed to:
     A) Maximize aerobic conditioning
     B) Improve muscle strength by lengthening muscles under tension
     C) Increase cardiovascular endurance through high-intensity intervals
     D) Minimize muscle soreness after exercise

330. Which of the following is the most important factor in “muscle strength development”?
     A) The speed of the movement during lifting
     B) The number of repetitions performed per set
     C) The amount of weight lifted relative to the lifter’s 1RM
     D) The frequency of exercise per week

$19.99 – Purchase Checkout Added to cart