APA 3325 MPC

Which of the following exercises is a fundamental exercise?

Bicep curl

Leg extension

Clean

Lat pulldown

Clean

The saying ‘No Pain, No Gain’ is scientifically justified.

True

Supersets and compound sets are an optimal approach to rapidly develop adaptations with beginners.

False

Which of the following training structures has the greatest effect on hypertrophy?

Eccentric resistance training, 30s rest between sets, 4x/week

Concentric resistance training, 30s rest between sets, 4x/week

Eccentric resistance training, 2min rest between sets, 2x/week

Concentric resistance training, 2min rest between sets, 2x/week

Eccentric resistance training, 30s rest between sets, 4x/week

Which of the following statements are FALSE?

The systolic blood volume and the ejection fraction can increase even before the start of aerobic exercise.

Epinephrine increases the strength of cardiac contraction during aerobic exercise.

The diastolic volume is greater than the systolic volume.

The diastolic volume is constant and does not vary during aerobic exercise.

The diastolic volume is constant and does not vary during aerobic exercise.

Select all applicable effects of aerobic exercise on skeletal muscles.

Increase in the number of capillaries, Increase in the number of mitochondria, Increase in oxidative enzyme activity, Increase in intramuscular glycogen, Increase in intramuscular myoglobin concentration

VO2max is strongly correlated with aerobic performance

True

What adaptations are created during plyometric training?

Motor unit adaptations, Golgi tendon organ adaptations, Spinal cord adaptations, Neuromuscular spindle adaptations

The Denver Broncos who train at 1600m have a better aerobic capacity than other NFL teams that train at lower altitudes.

False

Which of the following statements regarding chronic metabolic adaptations with aerobic training are FALSE?

Glucose becomes the primary source of energy during sub-maximal exercise

Ideally, you want to work hypertrophy and aerobic endurance simultaneously to maximize gains in muscle mass.

False

Neuromuscular junction adaptations include

Increase in neuromuscular junction surface area, Increase in the number of acetylcholine receptors

Which of the following exercises is most effective in increasing the bone density of the radius?

Floor push-ups

During a training session, isolation exercises should be completed before fundamental exercises.

False

Which of the following examples include compound sets?

Db biceps curls / Triceps pulley extension, Db pec fly / Bb bent-over row, Db military press / Cable lat pulldown

What load should be added to a squat exercise when a strong, highly-trained athlete is ready to progress?

5-10lbs

Which of the following statements is FALSE regarding cardiac output during aerobic exercise?

The diastolic volume is constant and does not vary during aerobic exercise.

It is possible to have too much stimulus during aerobic exercise resulting in adverse effects.

True

Which of the following exercises is an isolation exercise?

Leg extension

In an untrained individual, what condition would favour a greater increase in biceps brachialis strength?

Alternating db biceps curl

Chronic effects of aerobic exercise on insulin persist up to 4 weeks after training cessation.

True

Type I muscle fibres have a greater hypertrophic capacity than type II fibres.

False

What is the maximal number of weekly sessions a general population client should complete to improve conditioning?

4

How many weekly training sessions should be prescribed to a beginner client?

2-3

What is the MAIN adaptation for 3x10 at 75% IRM, 30s rest?

Hypertrophy

Women have better aerobic capacities than men.

False

The respiratory system is one of the most limiting factors of aerobic performance.

False

It is possible to increase the number of Type I and Type Ix fibres with resistance training.

True

What is the maximum number of weekly sessions to improve aerobic capacity?

5

A quarterback should complete 3 back exercises for every chest exercise.

True

A 10-14 day acclimatation period equalizes performance at 2500m with sea level.

False

Hydration level does not affect protein synthesis.

False

During aerobic exercise systolic volume and ejection fraction:

Both increase

Supersets and compound sets are optimal for beginners.

False

What exercise maintains minimal strength after distal quadriceps rupture?

3x6 right leg curl

Which is NOT a resistance training program objective?

Plyometrics

It is possible to have too much aerobic stimulus.

True

Which statement is FALSE regarding acute HR response?

HRmax=200-age (with at risk individuals)

Heart Rate Reserve is a good method of targeting intensity.

True

Age, gender and genetics influence aerobic adaptations.

True

What term matches the definition about motor unit recruitment?

Size principle

Even at rest most cardiac output goes to skeletal muscle.

False

Place resistance training types in order for beginners.

Endurance, Hypertrophy, Strength, Power

Diastolic arterial BP increases with exercise intensity.

False

Which components should be considered in sport-specific resistance assessments?

Biomechanical pattern, Position-specific abilities, Physiological analysis, Frequent injuries

Which individual has greatest potential VO2max?

20 yo male

Gas exchange at cellular level occurs by diffusion.

True

Which adaptation does NOT contribute to hypertrophy?

Increase in the number of muscle fibres

Which lower extremity plyometric exercise is most intense?

Depth jump

Which adaptation is NOT a chronic adaptation of aerobic exercise?

Decrease in HR at sub-max effort

Components of nervous system benefiting from anaerobic training

Primary motor cortex, Spinal cord, Receptors and neurotransmitters, Golgi tendon organs

There are several exercises that effectively work trunk muscles in plyometrics

True

Training at altitude allows for aerobic adaptations beyond sea level

False

Muscles important during changes in direction

Hip extensors, Hip flexors, Plantar flexors

Contacts per plyometric session for experienced athlete

130

Main objective of aerobic training

Improve VO2max

It is preferable to train hypertrophy and aerobic endurance simultaneously

False

If two athletes have same VO2max, performance depends on

Lactate threshold

Two main predictors of sprint speed

Impulse, Stride length

Most appropriate plyometric for 16-year-old basketball player with limited experience

Practice landing from 20 in

Client fatigue + higher HR at 50% VO2max

All three options valid (decrease frequency/intensity, stop sessions, change session type)

Professional endurance athletes benefit from circuit training

True

Tony’s 5km time unchanged, epinephrine level

Decreased

Heart Rate Reserve is good for targeting intensity

True

Very advanced athletes can combine resistance + plyometric exercises

True

Why core is difficult to train in plyometrics

Cross several joints, Difficult to generate rapid stretch

Diastolic arterial BP increases with exercise intensity

False

Factors important for plyometric session frequency

Age, Experience, Sport, Time in season/Periodization phase, Recovery

VO2max is strongly correlated with aerobic performance

True

Which factor does NOT influence oxygen consumption

BMI

Endurance athletes should perform most aerobic sessions in their sport mode

True

Interventions to reduce friction forces at the joint in sprinters

Mobility, Strength

Minimum altitude affecting aerobic capacity

1600m

Athlete should maintain high COM during direction changes

True

Factors influencing intensity of plyometric exercises

Experience, Point of contact, Speed, Height, Body mass

Which statements about chronic metabolic adaptations with aerobic training are FALSE

Glucose becomes the primary source of energy during sub-maximal exercise

During aerobic exercise, digestion receives less blood flow

True