HES 403

Exam #2

which intracellular pathways directly increase muscle protein translation/synthesis?

mTOR activation

Satellite cell activation contributes to hypertrophy primarily by

adding myonuclei to muscle fibers

which of the following best describes the relationship between mechanical tension and hypertrophy?

mechanical tension activates intracellular signaling pathways that increase protein synthesis

which stimulus is considered the primary driver of hypertrophy?

Mechanical tension

which stimulus is most clearly associated with accumulation of metabolites such as lactate?

tension exposures

how are metabolites involved with capillary blood flow

arteriole vasodilation

how are metabolites involved with cell swelling

increase osmotic pressure which attracts fluid into the cell

how are metabolites involved with hypertrophy

causes fatigue and subsequent full motor unit recruitment

why does fluid move into the muscle fiber during high-rep exercise

accumulation of osmolytes (metabolites) inside muscle fiber

stretching of the sarcolemma during cell swelling most directly contributes to

activation of anabolic signaling pathways

what is the primary role of satellite cells in muscle growth

add nuclei to muscle fibers

increasing the number of myonuclei allows a muscle fiber to

produce more contractile proteins

a hypertrophy program does not include:

3-5 sets per muscle group per week

a training program designed to maximize metabolic stress does not include:

long rest periods

a hypertrophy program designed to maximize tension exposure does not include:

very low training volume

A hypertrophy program designed to maximize sustainable progress does not include:

heavy >90% 1RM sets preformed frequently

a training program aiming to maintain good recoverability does not include:

less than 24 hrs between hard sessions for the same muscle

where would anabolic hormones most strongly amplify the hypertrophy pathway?

mTOR signaling

if anabolic steroids increase androgen receptor signaling in muscle cells, which effect would most likely occur.

increased protein synthesis

A lifter performs sets at 35% 1RM and terminates each set with 5 reps in reserve. Based on current hypertrophy principles, which outcome is most likely.

limited hypertrophy due to insufficient type II motor unit recruitment

two athletes complete identical weekly set volumes. Athlete A trains at 85% 1RM with 2-3 RIR. Athlete B trains at 40% 1RM to 0-1RIR. Which statement best explains why both programs could produce similar hypertrophy?

high intensity and high fatigue are alternative mechanisms to achieve full motor unit recruitment.

An advanced lifter requires longer muscle recovery between sessions than a novice lifter, even though the advanced lifter experiences reduced delayed-onset muscle soreness. What is the most physiologically sound explanation for why the advanced lifter needs more rest?

advanced lifters recruit a greater absolute and relative proportion of motor units

A program emphasizes 1-3 repetition maximum sets exclusively, with minimal total sets per muscle group. Based on the lecture framework, which limitation is most likely?

inadequate tension exposure to maximize hypertrophy

a coach programs 25 weekly sets per muscle group, with more than half of those sets performed to complete failure. which outcome is most consistent with the recoverability principle discussed.

elevated risk of overtraining due to excessive volume and failure frequency

Hypertrophy is primarily driven by ______________, which activates _____________ signaling to increase protein synthesis.

mechanical tension; mTOR

Cell swelling is a result of arteriole ___________ and venule ______________, which results in an increase in capillary _______________, and a subsequent increase in interstitial fluid following the osmotic gradient into the cell which is caused by an increase in ____________.

Vasodilation, venoconstriction, hydrostatic pressure, and metabolites

Rick referred to __________ as the factor that “turned on the factories” for protein synthesis and ___________ as the factors taht “provided the muscle with more factories.”

mTOR, satellite cells

According to lecture, what directly increases mTOR signaling

leucine/BCAAs, cell swelling, mechanical tension, and testosterone.

According to lecture, what directly decreases mTOR signaling

IGF-1