Exercise principles Chapter 10

Absolute strength gains are typically greatest in

a. women

b. men

c. children

d. the elderly

b. men

Strength is most accurately a property of the

a. muscle

b. motor nerve

c. motor unit

d. motor system

d. motor system

Rapid movement or ballistic-type training may be particularly effective in stimulating increases in motor unit

a. synchronization

b. asynchronization

c. rate coding

d. recruitment

c. rate coding

Resistance training can decrease inhibitory impulses to agonist muscles by reducing

a. frequency of stimulation

b. coactivation

c. asynchronization

d. autogenic inhibition

d. autogenic inhibition

Transient hypertrophy is primarily stimulated by

a. edema

b. lactic acid accumulation

c. glycogen depletion

d. fluid and electrolyte losses

a. edema

Which sarcomere structure reveals the most information about the intensity of eccentric workouts?

a. M-line

b. Z-disk

c. actin filament

d. myosin filament

b. Z-disk

Which intracellular change likely contributes the MOST to increases in fiber size, cross-sectional area, and strength?

a. more sarcoplasm

b. more mitochondria

c. more actin and myosin filaments

d. more connective tissue

c. more actin and myosin filaments

Protein synthesis ___________ during exercise and ____________ after exercise.

a. increases, decreases

b. decreases, decreases

c. increases, increases

d. decreases, increases

d. decreases, increases

Immobilization primarily affects

a. type I fibers

b. type IIa fibers

c. type IIx fibers

d. all fiber types equally

a. type I fibers

Resistance training can lead to the conversion of ________ fibers into _____ fibers.

a. type I, type IIx

b. type IIx, type IIa

c. type IIa, type I

d. type IIa, type IIx

b. type IIx, type IIa

A 10K runner who incorporates short-interval speed work and high-intensity resistance training may see a conversion of type ___ fibers to type ____ fibers.

a. IIx, IIa

b. IIa, IIx

c. IIa, I

d. I, IIa

d. I, IIa

An athlete training to increase muscle size should consume ______ to _____ g protein per kg body weight per day.

a. 0.8, 1.0

b. 1.0, 1.2

c. 1.2, 1.4

d. 1.6, 1.7

d. 1.6, 1.7

Which amino acids seems to act as a trigger for muscle protein synthesis?

a. lysine

b. leucine

c. arginine

d. glycine

b. leucine

_________ is the enzyme that controls the rate of protein synthesis within a myofibril.

a. Phosphofructokinase

b. Creatine phosphatase

c. Citrate synthase

d. mTOR

d. mTOR

Ingesting a single dose of amino acids stimulates muscle protein synthesis for

a. 15 to 20 minutes

b. 1 to 2 hours

c. 3 to 4 hours

d. 5 to 6 hours

b. 1 to 2 hours

The primary stimulus for muscle protein synthesis is

a. a high-protein diet

b. isometric contraction

c. neural recruitment of muscle fibers

d. mechanical stretch of the muscle

d. mechanical stretch of the muscle

Which of the following does NOT stimulate mTOR?

a. phosphatidic acid

b. insulin

c. leucine

d. glutamine

d. glutamine

Loss in fat free mass that accompanies aging is called

a. sarcopenia

b. atrophy

c. cachexia

d. aging syndrome

a. sarcopenia

At rest, fractional protein breakdown is _________ in an older person than a younger person.

a. greater

b. lesser

c. about the same

c. about the same

Strength increases in older populations is primarily due to

a. hypertrophy

b. neural adaptations

c. mTOR signaling

d. dietary protein

b. neural adaptations

Aging muscle requires ____________ grams of high-quality protein to stimulate muscle protein synthesis.

a. 5 to 10

b. 15 to 20

c. 20 to 25

d. 25 to 30

d. 25 to 30

Aging muscle is less sensitive to

a. insulin

b. branched-chain amino acids

c. anabolic stimuli

d. all of these

d. all of these

A major consideration when prescribing resistance training to children and adolescents is

a. progressive loading

b. training volume

c. proper training technique

d. sport-specific components

c. proper training technique

At what age can an adolescent progress to an entry-level adult program if the proper knowledge and experience has been achieved?

a. 14 years

b. 15 years

c. 16 years

d. 17 years

c. 16 years

___________________ is a form of exercise training in which the major focus is on gains in muscle strength and power.

Resistance training

An increase in muscle size is known as _______________.

hypertrophy

_______________ is the term used to describe a muscle's "wasting away" after it is no longer used or challenged.

Atrophy

Limited evidence suggests that as _____________ (or the frequency of motor neuron firing) increases, the muscle may reach a state of tetanus sooner.

rate coding

If recruitment is _____________, meaning that motor units are recruited at the same time, more force will be produced and the rate of production will be increased.

synchronized

__________________ serves as a protective mechanism in skeletal muscle by preventing the muscle from contracting with excessive force that could damage bones or tendons.

Autogenic inhibition

__________________ send signals from muscle to the brain regarding the degree of tension that is being placed on the tendons during muscle contraction.

Golgi tendon inhibition

____________________________________, a phenomenon in which agonist and antagonist muscles for a movement are stimulated at the same time, may be reduced by resistance training.

Coactiviation

__________________ is the term used to describe a muscle's increase in size during and immediately after a single exercise bout.

Transient hypertrophy

__________________ occurs via an increase in size or number of muscle fibers over a period of weeks and months.

chronic hypertrophy

An increase in the size of existing individual muscle fibers is called _____________________

fiber hypertrophy

An increase in the number of muscle fibers in a muscle is called _____________________

fiber hyperplasia

When __________________ occurs, individual muscle fibers appear to split in half and then each half grows back to the original size of the parent fiber.

hyperplasia

When the rate of __________________ exceeds the rate of protein degradation, the result is an increase in net protein content of a muscle fiber.

protein synthesis

Men have significantly more protein synthesis and muscle growth due to higher production of anabolic hormones, primarily the hormone __________________

testosterone

________________ are myogenic stem cells that may be involved in the generation of new muscle fibers.

Satellite cells

____________ is the term used to describe when trained athletes reduce their level of activity or cease training altogether.

Detraining

In this form of muscle inactivity, the rate of muscle protein synthesis starts to decrease within a matter of hours: ___________________.

immobilization

___________________ is the term used to describe when Z-disks exhibit discontinuity and myofibrils start to fuse in response to immobilizatio

Streaming z-disks

___________________ resistance training programs provide sufficient stress to the muscles to maintain existing levels of strength while allowing for a reduction in training intensity, duration, or frequency.

Maintenance

Fiber types can be altered if a type I motor unit is artificially innervated with a type II motor unit neuron or vice versa, a process known as ___________________.

cross-innervation

After significant resistance training, the percentage of type II ______ fibers decreases while the percentage of type II________ fibers increases.

x, a

The motor signaling pathway is stimulated through _______________________ and ____________

mechanical stretch of the muscle, protein intake

The DRI for protein intake is _____g protein per kilogram; however, athletes engaged in resistance training may need _________ that amount.

0.8, twice

_________ protein is rich in amino acids and leucine and is quickly digested.

Whey

Strength gains cannot occur unless there is an increase in muscle size.

a. True

b. False

False

In untrained individuals, motor units are recruited asynchronously.

a. True

b. False

true

Removal of autogenic inhibition most likely plays a key role in "superhuman" feats of strength.

a. True

b. False

true

Transient hypertrophy results from increased protein synthesis and lasts about a week.

a. True

b. False

false

Fiber splitting results from detraining and manifests as muscle atrophy.

a. True

b. False

false

Older adults have the same response to resistance training as younger adults.

a. True

b. False

false

It is unsafe for children and adolescents to engage in a resistance training program.

a. True

b. False

false

Under basal conditions, elderly people have less fractional protein synthesis and greater protein breakdown.

a. True

b. False

false

Women respond to resistance training in a way that's similar to men.

*a. True

b. False

true

All athletes benefit from substantial resistance training programs.

a. True

b. False

false

Resistance training is only beneficial for competitive athletes.

a. True

b. False

false