PT - exam 2 study guide ch5

Q: Which statement best describes the SAID principle as it applies to resistance training?
a. Muscles adapt to random exercise stimuli regardless of type
b. Muscles adapt specifically to the type and intensity of stress placed on them
c. Muscles adapt only to endurance-type exercise
d. Muscles cannot adapt to resistance training

A: ✅ b. Muscles adapt specifically to the type and intensity of stress placed on them

Q: The SAID principle implies that training adaptations will be general and carry over to all types of physical performance.
a. True
b. False

A: ✅ b. False

Q: The SAID principle states that the body will produce __________ adaptations to the _________ demands placed upon it.

A: ✅ Specific; imposed

Q: Which of the following occurs during progressive overload with sufficient recovery time? [Select all that apply]
a. CHRONIC training adaptation occurs over time
b. Training plateaus
c. Decreased or NO training adaptations
d. Overtraining
e. Improvements in baseline fitness
f. Increased risk of injury

A: ✅ a. CHRONIC training adaptation occurs over time; ✅ e. Improvements in baseline fitness

Q: What enzyme facilitates the production of ATP by transferring a phosphate group from creatine-phosphate (PCr) to ADP?
a. Creatine Kinase
b. Phosphofructokinase (PFK)
c. Myosin ATPase
d. Lactate dehydrogenase (LDH)
e. ATP synthase
f. Isocitrate Dehydrogenase

A: ✅ a. Creatine Kinase

Q: Type II muscle fibers maintain their original size/shape when detraining occurs.
a. True
b. False

A: ✅ b. False

Q: How does the rate of decreased intensity impact the amount of detraining that occurs with resistance training?

a. If cessation of resistance training occurs, all adaptations that have occurred are sustained (no improvement/no reduction)
b. If an individual stops resistance training for two weeks, improvements may reduce significantly back to pre-training levels
c. If a person who was resistance trained stops fully, bed rest, their improvements return to pre-training level within 2 months

A: ✅ c. If a person who was resistance trained stops fully, bed rest, their improvements return to pre-training level within 2 months

Q: What best describes how the nervous system ACUTELY increases force production during resistance training? [Select all that apply]

a. Motor units are recruited randomly, depending on exercise
b. Larger motor neurons are activated first due to their higher activation threshold
c. Increased firing rate in large muscles
d. Smaller motor neurons are recruited first due to lower threshold of activation
e. Increased recruitment of larger motor units in large muscles
f. Increasing the EMG amplitude as intensity increases
g. Smaller muscles will increase their firing rate as intensity increases
h. Increasing the EMG frequency as intensity increases

A: ✅ d, e, f, g, and h

Q: Resistance training causes what percentage of glycogen depletion?
a. 10% – 25%
b. 80% – 95%
c. 24% – 40%
d. 55% – 70%

A: ✅ c. 24% – 40%

Q: A one repetition max (1RM) squat utilizes primarily which energy system?
a. Phosphagen
b. Slow Glycolysis
c. Fast Glycolysis
d. Aerobic Oxidation

A: ✅ a. Phosphagen

Q: An exercise set of twelve (12) repetitions completed in 45 seconds primarily utilizes which energy system?
a. Phosphagen
b. Slow Glycolysis
c. Fast Glycolysis
d. Aerobic Oxidation

A: ✅ c. Fast Glycolysis

Q: Describe the ACUTE changes that occur within the muscle because of the metabolic pathway stress during resistance training. What determines the rate of these changes?

A: During acute resistance training, PCr and glycogen levels decrease, ATP slightly decreases, and hydrogen ions (H⁺) and inorganic phosphate (Pi) increase, lowering cellular pH. The rate of these changes depends on exercise intensity, duration, and rest interval.

Q: Which of the following training variables is most effective for increasing acute testosterone concentrations during resistance training?
a. Using large muscle groups to complete a 90% 1RM with rest intervals of 60–90 seconds
b. High-intensity exercises that elevate lactate concentration with rest intervals of 30 seconds
c. Single set exercise routine using 30% of 1RM
d. Low volume isolation exercises, light loads, 3-minute rest periods

A: ✅ a. Using large muscle groups to complete a 90% 1RM with rest intervals of 60–90 seconds

Q: What endocrine hormone increases with ACUTE resistance training and could influence the CNS?
a. Cortisol
b. Testosterone
c. Growth hormone
d. Epinephrine (Adrenaline)

A: ✅ d. Epinephrine (Adrenaline)

Q: A client has the goal of increasing strength and has signed a contract to train with you for 6 months. After the first 12 weeks that client has started to feel like the training has plateaued. Which of the following was occurring during the first 12 weeks that led to the increase in strength?
a. Decreased MU recruitment and increased MU firing rate
b. MU synchronization and increased MU recruitment and firing rate
c. Increased hypertrophy of the muscle
d. Increased co-activation and cross-education

A: ✅ b. MU synchronization and increased MU recruitment and firing rate

Q: Which of the following does the shift in muscle fiber type during CHRONIC resistance training occur?
a. Type I fibers shift to Type II fibers
b. Type IIx fibers shift to Type IIa
c. Type IIa shifts to Type I
d. There is no fiber type shifting in resistance training

A: ✅ b. Type IIx fibers shift to Type IIa

Q: Hypertrophy performed near or to exhaustion (fatigue) can occur due to 2 types of stress: mechanical stress (high load, 8–12 reps) and metabolic stress (low load, >20 reps).
a. True
b. False

A: ✅ a. True

Q: Which of the following best describes the CHRONIC metabolic responses to resistance training?
a. ATP and phosphocreatine (PCr) concentrations increase dramatically during resistance training
b. Resistance training decreases concentrations of PFK, myokinase, and creatine kinase in all types of athlete

A: ✅ a. ATP and phosphocreatine (PCr) concentrations increase dramatically during resistance training

Q: CHRONIC resistance training causes changes in the cardiorespiratory system by:
a. Increasing the activity of aerobic enzyme activity in Type II muscle fibers, leading to better aerobic energy production
b. Increase the density and size of the skeletal muscle mitochondria leading to increased aerobic capacity
c. Everyone that does resistance training has an enhancement in their relative VO₂max
d. Type IIx fibers shift to Type IIa with increased capillarization and improved oxygen delivery to working muscle

A: ✅ d. Type IIx fibers shift to Type IIa with increased capillarization and improved oxygen delivery to working muscle

Q: If your starting muscle glycogen is 500 g and resistance training depletes 30%, how many grams are lost and how many remain?

A:
Depleted: 500 × 0.30 = 150 g
Remaining: 500 − 150 = 350 g

Q: How do you estimate your 1-repetition maximum (1RM) using the Epley formula if you lifted 85 kg for 5 reps?

A: Use 1RM = weight × (1 + reps / 30).
= 85 × (1 + 5/30)
= 85 × 1.1667
= ≈ 99.2 kg (1RM estimate)