Exam #3

1. Compared to someone who can squat 75 kg, someone else who can squat 150 kg has

Twice the strength

1. Who has the most power?

athlete A (bench presses 100 kg over 0.6 m in 0.5 s)

1. The explosive aspect of strength is

Power

1. Maximal anaerobic capacity would involve

maximal ATP production from PCr

1. Muscular endurance could be assessed by

number of repetitions completed at 75% 1RM

1. The loss of exercise capacity, strength, and performance after cessation of training is called

De-training

1. As muscles become stronger, what is required to continue gaining strength?

higher resistance

1. How long is a typical macrocycle?

1 year

1. Who would benefit the most from high-intensity upper-body free-weight resistance exercise?

Shot Putter

1. Who would be most likely to have similar responses to a given training program?

identical twins

1. A Tour de France winner may not be a great marathon runner due to the principle of

Specificity

1. Which of these is not a priority when designing a program to increase strength in action-specific movements?

programming a high number of reps and sets

1. After an individual can lift a given weight at or above the desired number of repetitions for two consecutive training sessions, how much should the resistance be increased?

2% to 10%

1. Which elbow joint angle is associated with the weakest force generated by the biceps?

180 degrees

1. Advanced weightlifters should particularly emphasize

free-weight resistance training

1. Plyometric training takes advantage of the

stretch reflex

1. Electrical stimulation provides the most benefit for muscular strength when

employed during immobilization after an injury

1. Static-contraction resistance training may be best suited for

injury recovery

1. By inserting rest intervals into anaerobic or aerobic power training programs, athletes

can perform a greater volume of work in a session

1. For sprint training, the most practical way to set the intensity of an interval is to

set a specific duration for a given distance

1. To train the anaerobic glycolytic system, what percentage of maximal heart rate should be attained?

85% to 100%

1. The best determinant of the length of a rest interval is

heart rate

1. Which type of aerobic power training is advised for recreational health-related exercise?

LSD training

1. Developing the ATP-PCr system requires an intensity of ____________.

90 to 100

1. A typical HIIT workout consists of 4 to 6 bouts of _______ s of all-out cycling followed by ____ min of recovery.

30, 3

1. High-intensity interval training increases maximal oxygen consumption by improving oxygen delivery through _____.

increased cardiac output

1. Absolute strength gains are typically greatest in

Men

1. Strength is most accurately a property of the

Motor system

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

Rate coding

1. Resistance training can decrease inhibitory impulses to agonist muscles by reducing

autogenic inhibition

1. Transient hypertrophy is primarily stimulated by

Edema

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

Z-disk

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

more actin and myosin filaments

1. Protein synthesis ___________ during exercise and ____________ after exercise.

decreases, increases

1. What is the minimum percentage of the 1-repetition maximum necessary to produce muscle hypertrophy?

1. 30%

1. Immobilization primarily affects

Type 1 fibers

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

TYPE 11X, TYPE 11a

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

I,IIa

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

1.6-1.7

1. Which amino acid seems to act as a trigger for muscle protein synthesis?

Leucine

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

mTOR

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

1-2 hours

1. The primary stimulus for muscle protein synthesis is

Mechanical stretch of the muscle

1. Which of the following does not stimulate mTOR?

Glutamine

1. Loss in fat-free mass that accompanies aging is called

Sarcopenia

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

About the same

1. Strength increases in older populations is primarily due to

Neural adaptations

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

25-30

1. Aging muscle is less sensitive to

insulin, branched-chain amino acids, and anabolic stimuli. (all of these)

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

proper training technique

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

16 years

1. The following variables improve after 12 weeks of supervised resistance training except

endothelial function

1. In previously untrained subjects, a chronic endurance training program would increase V\od\O2max by approximately

20%

1. V\od\O2max =

maximal cardiac output maximal difference

1. Which of the following is not a mechanism of increased stroke volume after endurance training?

increased resting and submaximal heart rate

1. Which chamber of the heart adapts most to chronic endurance training?

Left ventricle

1. Rob has been training for a 10K race off and on over the last couple of years and has been keeping track of his postworkout heart rate recovery. When was he probably most aerobically fit?

last December, when his HR decreased from 190 to 100 beats/min after 1 min

1. Which of the following statements correctly describes the change in cardiac output in response to aerobic training?

maximal cardiac output increases

1. After aerobic training, more existing capillaries are now open in exercising muscle vasculature. This phenomenon is called

Capillary recruitment

1. Plasma volume increases during the first two weeks of aerobic training because

Plasma protein synthesis increases

1. Which of the following changes does not occur in the blood after aerobic training?

Hematocrit increases

1. After aerobic training, submaximal pulmonary ventilation will be _________, and maximal pulmonary ventilation will be ___________.

decreased, increased

1. After aerobic training, increased capillary formation and capillary recruitment combine to lead to

increased capillary density

1. Which of the following is not true about oxidative enzyme response to aerobic training?

phosphorylase and phosphofructokinase activities are particularly high

1. Which of these statements is not true about myoglobin?

it increases by 40% after anaerobic training

1. In response to aerobic training, muscle fiber mitochondria

increase in size and number

1. A slower rate of glycogen utilization is

beneficial adaptation conferred by aerobic training

1. High-intensity interval training yields

aerobic fitness equal to that gained by chronic endurance training

1. Aerobic training leads to _____________ in lactate threshold.

an increase of approximately 30%

1. Which of the following is not a phenotypic adaptation in skeletal muscle after endurance training?

ability to mobilize protein as a substrate

1. Which of the following factors is considered the primary limiting determinant of V\od\O2max?

central and peripheral cardiovascular function

1. An individual who exhibits large improvements with training is termed a ________ responder.

High

1. Cardiorespiratory endurance is important for

All of the following, muscular strength, concentration and alertnes, agility and movement

1. Anaerobic training leads to all of the following changes except

increased activity of ATP-PCr system enzymes

1. High-intensity exercise such as resistance exercise leads to greater cross-sectional area in _______________fibers.

Type 11x and iia

1. Sprint training can cause a shift from type _____ to type _____ fibers.

I,IIa

1. Anaerobic training in 30 s bouts increases all but which of the following enzymes?

citrate synthase

1. A triathlon athlete who is simultaneously training for the swim, bike, and run portions of the event is practicing

Cross-training

1. After age 25, improvements in maximal oxygen consumption are due to increases in _____.

Mechanical efficiency

1. Which of the following most accurately represents the current state of exercise in the United States?

Only 20% of the population engages in physical activity sufficient to promote aerobic fitness

1. Physical activity guidelines for Americans recommend _________ hours per week of moderate-intensity or __________ hours per week of vigorous-intensity exercise.

2.5, 1.25

1. Why are preexercise medical evaluations not recommended for everyone?

the medical system is not prepared to provide this service to everyone

1. Imaging technology when added to a graded exercise test (GXT)

increases both the sensitivity and specificity

1. A graded exercise test is usually conducted using a

Treadmill

1. Tom is 57 years old. He lost his father to heart disease at 62 and quit smoking 3 months ago. His blood pressure is 132/74 and his total cholesterol is 247 mg/dl. How many risk factors for CAD does Tom have?

3

1. Which of the following measurements would be considered obese?

waist-to-hip ratio of 0.87 in women

1. Molly is a 34-year-old teacher. She is 5 feet 6 inches tall and 157 lb. She walks her dog twice each day for 45 min. Her blood pressure is 117/83, her total cholesterol is 175 mg/dl, and her HDL is 65 mg/dl. She is concerned about heart disease because her mother died at age 53 of a heart attack. How many risk factors for CAD does Molly have?

0

1. The overall minimal amount of exercise necessary for producing physiological benefits is called the

Threshold

1. Which of these is not a prescribed mode of aerobic endurance exercise?

Golfing, bowling, softball

1. Exercise modes should be

Walking, running, sprinting (enjoyable)

1. Optimal exercise duration for aerobic health benefits is

20-30 min per day

1. For most people, the appropriate exercise intensity for aerobic health benefits is

40-90% HRR

1. As little as______ min of continuous sitting has been found to negatively affect physiology.

300

1. ____________________ is the heart rate index that allows % HR to most closely match %V\od\O2max.

THR range

1. __________________ is the training heart rate index that allows for improvement in aerobic capacity with training since submaximal heart rate will change with conditioning.

Cooper test method

1. A drawback of using MET calculations for estimating exercise intensity is that they

fail to account for physical conditioning

1. A rating of 15 to 16 on the Borg RPE scale means that exercise is

Hard

1. A good warm-up can reduce

force of muscle contraction

1. Which of these recreati in onal activities would also be good for endurance training?

Hiking

1. How is a proper starting point determined for resistance training?

10 reps at 1/2 1RM leads to fatigue