Principles of Strength and Conditioning Test 2

Chapters 5, 6, 10, 11

Muscle enlargement from an increase in the cross sectional areas of the existing fibers:

* hyperplasia
* hypertrophy
* muscle magnitude

hypertrophy

How much can cardiac output increase with maximal exercise?

* 4x resting level
* 10x resting level
* 6x resting level

4x resting level

Which type of muscle fiber experiences the most hypertrophy?

Type II

At submaximal intensity, tidal volume is __ while frequency is __.

Increased, reduced

Which of the following is not a result of aerobic training?

* increased max O2 uptake
* higher blood lactate levels at submaximal exercise
* increased respiratory capacity

higher blood lactate levels at submaximal exercise

Respiratory adaptations to aerobic training includes which of the following?

* Increased CO2 concentrations in blood
* decreased tidal volume
* increased tidal volume

Increased tidal volume

Which of the following statements is true about tendons, ligaments and fascia adaptations?

* adaptations take more time compared to skeletal muscle
* An adaptation to the tendons, ligaments, and fascia from anaerobic training is an increase in flexibility
* Tendons, ligaments, & fascia density decreases with anaerobic training

Adaptations take more time compared to skeletal muscle

Hypertrophy is evident in which type of muscle fibers?

* Type II
* Type I
* None of the above

Type II

What is mean arterial pressure (MAP)?

* The ratio of minute ventilation to oxygen uptake.
* The amount of air inhaled and exhaled with each breath.
* The average blood pressure throughout the cardiac cycle.

The average blood pressure throughout the cardiac cycle.

The size principle recruits motor units in ___ order according to thresholds and firing rates.

Ascending

All are markers of overtraining with aerobic exercise except

blood lipid changes

What ergogenic aid increases blood flow?

Arginine

How many calories over maintenance should you eat to gain muscle?

500

What may be impacted by losing weight too quickly?

* suppressed immune functioning
* gains in lean body mass
* increases in strength

suppressed immune functioning

What answer does not correlate to symptoms of anorexia?

* low blood pressure
* worn tooth enamel
* brittle hair and nails

worn tooth enamel

Isoleucine, leucine and valine are all examples of what?

* essential amino acids
* prohormones
* anabolic steroids

essential amino acids

Which substance can increase testosterone in males and was exploited as a weight loss supplement?

* HCG
* prohormones
* anabolic steroids

HCG

Which supplement / ergogenic aid was not banned by the FDA?

* ephedrine
* beta adrenic agonist
* arginine

arginine

What is energy commonly measured in, during training?

* Joules
* Kcals
* Watts

Kcals

What is not a psychological effect of anabolic steroid use?

* friendliness
* aggression
* arousal

friendliness

Which has the lowest effect on creatine?

* max power / strength
* single effort sprint performance
* max effort muscle contractions

single effort sprint performance

What does carb loading enhance?

* hunger during performance
* muscle glycogen before aerobic events
* resistance training

muscle glycogen before aerobic events

Which performance enhancing substance is found in the placenta of pregnant women and can increase testosterone production in males?

* Anabolic steroids
* HCG
* HMB

HCG

Bob is about to run a marathon. There is 1 hour until start time, which amount of carbohydrate would be optimal for him?

* 1g/kg CHO
* 3g/kg CHO
* 0.5g/kg CHO

0\.5g/kg CHO

Which of the following substances is banned by most sport governing bodies?

* Ephedrine
* Arginine
* HMB

Ephedrine

What common pre-workout supplement increases performance and nitric oxide levels?

* Creatine
* Beta-alanine
* Arginine

arginine

Which of the following cause the sensation of paresthesia?

* HCG
* Beta alanine 
* Anabolic steroids

Beta alanine

For optimal muscle remodeling after concurrent training, at least how much protein should be consumed per meal?

* 30-40 grams
* 20-30 grams
* 10-20 grams

20-30 grams

Which of the following is NOT a glycemic carb that’s recommended for recovery post strength and power workout?

* White potato
* Sweet potato
* Processed food

Sweet potato

Creatine supplementation increases creatine content of muscle by approximately ___ percent 

* 25%
* 15%
* 20%

20%

Which is FALSE, in terms of anabolic steroids?

* Stimulate protein synthesis
* Steroids are taken at a consistent time each day
* They are synthetic (man-made)

Steroids are taken at a consistent time each day

Which of the following does NOT influence energy intake/expenditure?

* Thermic effect of food
* Resting metabolic rate
* Physical inactivity

physical inactivity

How many grams of protein per kg of body weight per day should athletes eat when they are trying to lose weight?

* 2.5-3.2g
* 1.8-2.7g
* 3-5g

1\.8-2.7g

Which steroid primarily interacts with skeletal muscle tissue?

* Testosterone
* Insulin
* Human growth hormone

Testosterone

What is diffusion?

The movement of oxygen across the cell membrane

What is actin?

Thin filament of the sarcomere

Which of the following is not a sign of binge eating disorder?

* Eating large amounts of food when not physically hungry 
* Brittle hair and nails 
* Feelings of guilt after a meal

Brittle hair and nails

Which of the following is not an adverse effect of anabolic steroid use?

* Gynecomastia 
* Increased testicular size 
* Depression

Increased testicular size

Which of the following is an adverse effect of anabolic steroid use?

* Changes in aggression, arousal, and irritability
* Death, coma, or insulin-dependent diabetes
* Nausea, abdominal cramps, and vomiting

changes in aggression, arousal, and irritability

Which meal is the most important for long-term aerobic activity?

* Post-competition
* During competition
* Pre-competition 

pre-competition

Refers to 2 items having the same, or similar caloric values:

* Isocaloric
* Calorie deficit
* Caloric balancing

isocaloric

Which of the following is true about dietary supplements?

* Requires FDA approval. 
* Can only be a vitamin. 
* Must be able to ingest. 

Requires FDA approval

What are signs or symptoms of Anorexia Nervosa?

* Chronically inflamed and sore throat.  
* Brittle hair and nails. 
* Eating until feeling uncomfortably full.

Brittle hair and nails

Which of the following adaptations in muscle fiber type composition is likely to occur in response to chronic anaerobic training?

* Type 1 Fibers transition to Type 2
* There is no change
* The highest level glycolytic fibers transition to intermediate Type 2 fibers

The highest level of glycolytic fibers transition to intermediate Type II fibers

Which of the following is a primary neural adaptation to anaerobic training?

* Decreased neuromuscular junction size and increased firing rates
* Increased neural drive and reductions in inhibitory mechanisms
* Decreased firing rates and alterations to selective recruitment

Increased neural drive and reductions in inhibitory mechanisms

As an adaptation to anaerobic training, which of the following is a benefit of the myostatic stretch reflex?

* Increased energy expenditure
* Increased force production
* Decreased force production

Increased force production

If an athlete routinely performs 100 meter sprints as part of their anaerobic training program, they will likely:

* Reduce creatine phosphate levels
* Increase aerobic enzyme activity
* Increase stored ATP

Increase stored ATP

Which of the following is an adaptation in tendons following several months of high-intensity anaerobic training?

* Increased capillary density with collagen fibrils
* Increased packing density of collagen fibrils 
* Increased golgi tendon organ activity

increased packing density of collagen fibrils

Which of the following is a hemodynamic response that occurs during 10 repetitions of the leg press exercise using 85% of 1RM?

* Diastolic BP decreases
* Heart rate rises to 85% of age predicted max and stabilizes
* Venous return increases during the eccentric phase and decreases during the concentric phase

Venous return increases during the eccentric phase and decreases during the concentric phase

Jennifer has been training as a powerlifter for 12 years. She has a routine check up with her cardiologist. Which of the following will the cardiologist detect during the exam?

* Increased left ventricular wall thickness
* Cardiac fibrosis
* Increased left ventricular volume

Increased left ventricular wall thickness

Which system is the first to display altered function in the stages of overtraining?

* Cardiovascular 
* Nervous
* Immune

Nervous

True or false: Hypertrophy of muscle and muscle strength can decrease the force exerted on bones which may result in a corresponding decrease in bone mineral density.

False

True or false: As a result of low to moderate intensity anaerobic training does not markedly change the collagen content of connective tissue.

True

The effects of aerobic training are related to:

* All of the above
* Exercise selection
* How much volume is prescribed
* Intensity level

All of the above

True or false: Power training (cleans, snatches, etc) with slow velocities of movement leads primarily to improvements in maximal strength,

False

Which of the following terms does not fit with the others?

* Increased motor unit activity during unilateral compared to bilateral lifts
* Conversion of type IIa motor units to type IIx motor units
* Bilateral deficit

Conversion of type IIa motor units to type IIb motor units

Following 2 months of high volume, high intensity resistance and sprint training, Mark experiences increased resting HR, increased resting BP, and is having trouble sleeping. These are signs of:

* Acute fatigue syndrome
* Parasympathetic overtraining
* Sympathetic overtraining

Sympathetic overtraining

Jack has plateaued and has not shown progression in his program for several weeks. To “shock” the neuro-muscular system, his sports performance coach pushes Jack through 10 days of high volume, high intensity training, followed by several days of recovery. Then, the coach puts Jack back on a traditional training program and he had noticeably more strength and power, requiring adjustment to his program. This is an example of

* Non-functional overreaching
* Functional overreaching
* Acute overtraining syndrome

Functional overreaching

 When performing a plyometric exercise such as a box-to-box drop jump, in order to generate sufficient force in a limited amount of time (

Type I, slow twitch

The main function of cartilage adaptations to anaerobic training. Choose the answer that does not apply.

* Aids in blood circulation for the joints
* Aid in the attachment to connective tissue to the skeleton
* Provide smooth joint articulating surface
* Act as a shock absorber for forces directed through the joint

Aids in blood circulation for the joints

Which of the following terms does not fit with the others:

* Increased capillary density
* Increased anaerobic power
* Type 2 muscle fiber hypertrophy 

Increased capillary density

The amount of force applied to bone to stimulate an increase in bone density is 

* Minimal essentials strain
* Osteoblastic threshold 
* The bone formation index

minimal essentials strain

As a result of anaerobic training, there are several components of mechanical load that stimulate bone growth. which one of these components is NOT an influence:

* Magnitude of the load
* Location of the load
* Volume of loading
* Direction of the forces

Location of the load

Jess is a competitive weightlifter and has been forced into a period of detraining to deal with a recent injury. Which of the following physical characteristics will likely show the largest reduction as a consequence of detraining for this athlete?

* Fast-twitch fiber cross sectional area
* Total fat mass
* Slow- twitch fiber cross sectional area

Fast twitch fiber cross sectional area

True or false: Artificial sweeteners are preferred in sports drinks prior to an event because they do not cause a high insulin surge.

False

Glycogen loading may cause:

* Temporary cardiac arrhythmia
* Suppression of immune system
* A small amount of weight gain
* A feeling of lethargy leading up to the event

A small amount of weight gain

The current literature supports which of the following methods as most ideal for glycogen loading?

* Taper exercise volume for 3-4 days followed by 3 days of high carbohydrate intake
* Glycogen supercompensation only occurs after all glycogen depleted
* Perform glycogen depleting workouts while consuming low carbohydrates for 3 days. Then consume high carbs for 4 days
* Consume a high carb meal 4-6 hours prior to the event

Taper exercise volume for 3-4 days followed by 3 days of high carbohydrate intake

Following a glycogen depleting event and to prepare for the next event that is 4 hours away, the athlete should consume:

* High carbohydrate meal comprise of low glycemic index foods
* High carbohydrate meal with moderate fat
* High carbohydrate meal with moderate protein
* Avoid eating and focus on hydration

high carbohydrate meal with moderate protein

In general, in the time leading up to an endurance event, which fluid recommendation is best?

* The closer you get to an event, the more fluid you should consume
* The closer you get to an event, the less fluid you should consume
* Fluid consumption should be highest when less than 1 hour from the event
* Fluid consumption should remain constant, regardless of event timing

The closer you get to an event, the less fluid you should consume

Which of the following should not be part of a pre-competition meal?

* Low fat foods
* Sugar alcohols (artificial sweeteners)
* Protein
* Low fiber foods

Sugar alcohols (artificial sweeteners)

Weight loss from low carb diets seem effective in the short term because:

* There is rapid weight loss due to increased resting metabolic rate
* There is rapid weight loss through enhanced digestion
* There is rapid weight loss due to water loss
* There is rapid weight loss due to increased fat metabolism

There is rapid weight loss due to water loss

True or false: The purpose of having a high carbohydrate meal 4 hours prior to an event is to create a super-compensation of glycogen (carb loading) to support energy needs.

False

Glycogen is stored with:

* Water
* Potassium
* Sodium
* Calcium

Water

During an endurance event, which of the following is the least important component to look for in a sports drink?

* Potassium 
* Carbohydrates
* Protein
* Sodium

Protein

True or false: Glycogen loading provides the biggest impact in performance during strength training based events, such as weightlifting and powerlifting.

False

True or false: For athletes that have more than 8 hours between events, the immediate consumption of carbs following an event is less important.

True

6 hours prior to an endurance event, you consume 2.5 grams of carbohydrate per kilogram of body weight. From the following choices, select the concentration of carbs that would be best to consume once you are 1 hour away from competition.

* 2 grams/ kg
3 grams/ kg
4 grams/ kg
1 gram/ kg

1 gram/ kg

Overtraining syndrome develops in response to:

* Days of excess aerobic training intensity
* Days of excess aerobic training volume
* Months of excess aerobic training

Months of excess aerobic training

True or false: The concentration of cortisol in the blood increases acutely in response to aerobic and anaerobic training. However, a chronic adaptation to aerobic training is a larger acute increase in cortisol production compared to anaerobic training.

True

In response to chronic aerobic training, during maximal exertion efforts, anabolic hormone production:

* Stays the same
* Increases
* Decreases

Increases

Which of the following choices does not fit with the others?

* Increases in myocyte length greater than changes in myocyte width
* Resistance training
* Pressure overload

Increases in myocyte length greater than changes in myocyte width

Which of the following contributes to cardiac adaptations in response to chronic aerobic training?

* Volume overload
* Fibrosis
* Pressure overload

Volume overload

Aerobic over-training is mostly attributed to:

* Too many rest days
* Excess volume
* Excess intensity

Excess volume

A chronic adaptation to aerobic training that improves mechanical efficiency and reduces energy requirements is:

* Increased coordination between synergist muscle groups
* Increased activity of the flux capacitor
* Inhibition of antagonistic muscle groups

Increased coordination between synergist muscle groups

A hormonal indication of aerobic overtraining is:

* Increased growth hormone secretion
* Increased cortisol to testosterone ratio
* Decreased resting heart rate

Increased cortisol to testosterone ratio

Which part of the Fick equation is accounted for by chronic cardiac adaptation to aerobic training?

* VO2
* Cardiac output
* Atrial-venous oxygen difference

Cardiac output

Following 12 months of aerobic training, which adaptations would you expect to have the largest impact on increased exercise A-VO2 difference?

* Increased glycogen storage
* Reduced type 2 fiber cross sectional area
* Increased mitochondrial and capillary density

Increased mitochondrial and capillary density

A previously inactive 31 year old female begins an 8 month training program to prepare for a half marathon. Which of the following adaptations is not likely to occur as a result of this training?

* Increased mitochondrial and capillary density
* Glycogen sparing
* Increased cross sectional area of Type 2 fibers

Increased cross sectional area of Type 2 fibers

Aerobic overtraining may be associated with:

* Increased free testosterone levels
* A decrease in diastolic BP during exercise 
* Increased creatine kinase in the blood

Increased creatine kinase in the blood

Which of the following isn’t a chronic adaptation to aerobic training?

* Decreased capillary density
* Lower resting HR
* Increased mitochondrial density

Decreased capillary density

Which of the following is a chronic cardiovascular adaptation to aerobic training?

* Increased left ventricular wall thickness
* Fibrosis or stiffening of the left ventricle
* Increased left ventricular volume

Increased left ventricular wall thickness

Athletes that require a mix of aerobic and anaerobic power would get the best training effect from:

* Only resistance training
* Long moderate intensity training
* High intensity interval training

High intensity interval training

Which of the following describes a complete protein?

* contains all essential amino acids
* cannot be consumed on a vegetarian or vegan diet
* must be derived from animal sources

contains all essential amino acids

True or false: Anabolic steroids are made from extracted derivatives (natural) of the male sex hormone, testosterone.

False

If a role of a supplement is to increase the muscle’s buffering capacity, it may do so by:

* regulating H+ concentrations
* increasing testosterone production
* increasing muscle creatine levels

regulating H+ concentrations

One of your collegiate athletes that has a well structure strength and conditioning, and nutrition program, asks for your professional advice about which supplement he/she should use to improve anaerobic power. Of the choices below, which would be the best option?

* Caffeine
* Anabolic steroids
* Creatine

Creatine

Which of the following supplements is associated with a side effect called paresthesia?

* arginine
* creatine
* beta-alanine

beta-alanine

Performance enhancing supplements should be used:

* to compensate for inconsistent training
* to offset inadequate nutrition
* after nutrition and training parameters have been optimized

after nutrition and training parameters have been optimized

True or false: Creatine supplementation has been shown to be of most benefit for athletes involved in repeated short high intensity bouts of exercise.

True

Which of the following dietary supplements has been demonstrated to increase fat oxidation, enhance excitation-contraction coupling, and acutely improve aerobic and anaerobic performance?

* HCG
* HMB
* Caffeine

Caffeine