Training Types

1. Strength training is primarily a(n) _________________ activity, which means that it does not require the use of oxygen during exercise.
a. aerobic
b. anaerobic
c. lactose
d. circuit

Any activity that does not require the use of oxygen is called anaerobic. These activities require short bursts of energy.

2. Anaerobic exercise is any exercise that last less than _______________.
a. 30 seconds
b. 2 minutes
c. 5 minutes
d. 10 minutes

Any activity that occurs for less than 2 minutes is considered anaerobic. Different types of activities require different energy stores in order to take place.

3. Strength training automatically causes increases in muscular size.
a. true
b. false

Strength training does not immediately result in an increase in muscle size. The type of training, repetitions, weight, sets, and even hormones play an important role in the development of muscles. However, just because an muscle does not automatically increase in size does not mean that no strength gains are occurring.

4. Performing ________ repetitions primarily develop muscular strength, while __________ repetitions help to increase muscular endurance.
a. 5-6, 7-10
b. 15-20, 25
c. 1-5, 15-20
d. 7-10, 10-12

Performing less repetitions generally means that you are taking less time to perform the movements and that you are lifting heavier weights. To develop muscular strength, you want to use high weights with low repetitions. To develop muscular endurance, you want to use low weights with high repetitions.

5. Strength training can improve all of the following EXCEPT
a. elevated good cholesterol
b. increased muscle, tendon, & ligament strength
c. decreased risk for injury
d. increased range of motion

As muscles grow in size, if flexibility is not maintained, a deceased range of motion will occur over time. Stretching both before and after strength training helps decrease the likelihood that you will experience a decreased range of motion.

6. An important factor in weight training is __________, and if not properly achieved, performance may be affected.
a. Balance
b. Speed
c. Recovery
d. Tempo

If muscles are not given proper time to recover, the will not become stronger. This holds true for proper time between sets and also between workout sessions. If there are not adequate recovery times, the muscle may stay fatigued and not actually experience increases in strength or endurance. (The amount of rest between sets and sessions varies according to your training plan.) Rest is important!

7. A muscle does not increase in strength unless overload is achieved.
a. true
b. false

If you are training for an increase in muscle strength, you need to achieve muscle overload. This means that the muscle is worked to the point of fatigue, where it can no longer overcome the applied resistance, and then the muscle undergoes a period of healing. This healing process is what makes muscles stronger.

8. You should hold your breath while lifting weights.
a. true
b. false

While some people believe that holding their breath is helpful while lifting weights, the increased pressure that this causes within the body can actually be damaging to the heart and blood vessels. If you are holding your breath in order to lift weights, you may be lifting an amount that your body cannot manage. It is recommended that you breathe normally while lifting weights to prevent any further damage within your body.

9. Chronic soreness and lethargy is a sign of __________.
a. overtraining
b. weight training
c. proper form
d. muscle rebuilding

Overtraining leaves you feeling tired and sore. This is an indication that you may either be overworking your body or not giving it enough time for recovery. A constant state of fatigue can lead to injury and decreased performance, reminding you of the importance of listening to your body!




1. Weight training alone can greatly improve cardiovascular fitness.
True
False

While not completely false, weight training alone does not greatly improve cardiovascular fitness. You can do certain forms of circuit training that may have some cardiovascular benefits to the body, but only lifting weights does not bring about vast changes in cardiovascular fitness. A combination of weight training and cardiovascular fitness is very beneficial to the body.

2. An easy way to monitor your exertion during aerobic exercise is a pace that:
requires you to stop after 5 minutes of exercise. allows you to maintain a conversation.
is at a rate of 95% your maximal exertion or greater.
consumes proteins.

Exercising at a pace where you can maintain a conversation generally tells you that you are maintaining a beneficial pace over an extended period of time.

3. Aerobic exercise should last
2-3 minutes.
5 minutes or longer.
until complete exertion.
to the point where carbohydrate stores have been used up.

This is a poorly worded question, sorry! An exercise is classified as aerobic if it is longer than 2 minutes in duration. That is when the body starts to use oxygen as an energy source. Probably the best time frame for aerobic exercise is 20-30 minutes, based on your intensity, frequency of exercise, and your mode of exercise.

4. Aerobic exercise helps strengthen heart muscle.
True
False

Aerobic exercise is very helpful in strengthening cardiac muscle, which leads to a healthier heart.

5. The __________ the cardiovascular fitness of an individual, the __________ the exercise can be performed.
Higher, shorter
Lower, longer
Lower, shorter
Higher, longer

If you have a high level of cardiovascular fitness, it means you can exercise longer amounts of time at a certain intensity. A well-trained endurance athlete has the ability to efficiently consume and use oxygen at high rates while performing cardiovascular exercise.

6. Aerobic exercise is exercise that involves __________ consumption by the body.
Iron
Fat
Oxygen

Carbohydrate

Aerobic exercise uses oxygen to carry out the body’s processes. (Yes, carbohydrates are used for energy sources, this is probably another bad question!)

7. In order to reduce repetitive-type injuries that often arise with aerobic activity, exercise should be __________.
Low-impact
High-impact
Irregular
Performed to complete exhaustion

Especially for dancers, I recommend any exercise that is relatively low-impact. Any opportunity you have to save wear and tear on your body will be much appreciated by your body. Great examples of low-impact cardiovascular exercises include swimming, riding a stationary bicycle, and using an elliptical trainer.

8. An individual’s metabolic activity is higher several hours after aerobic activity, which is not beneficial.
True
False

A great benefit of aerobic exercise is that it increases your body’s metabolic activity for several hours after exercise. This can be very helpful in maintaining a healthy weight and diet.

9. Swimming is a beneficial form of aerobic exercise for dancers.
True
False

Swimming is a GREAT activity for dancers. Depending on your intensity, many benefits of cardiovascular exercise can be gained in about 30 minutes of activity. It is also a great form of exercise for those of you with back problems!