ES3700 Exam 3

mTOR is a protein signaling pathway that occurs within skeletal muscle and is associated with protein synthesis.

True

Match the term with its definition. The entire training period (several months to years). Individual cycles (few days to several weeks) Two or more cycles within the overall training period (several weeks to months). 1. Macrocycle 2. Mesocycle 3. Microcycle

1 3 2

The work to rest ratio for interval training should be _____. 1 : 1 3 : 1 1 : 2 2 : 1

1 : 1

Which of the following is the maximum recommended weekly increase in training duration for an off-season athlete? 10% 5% 20% 15%

10%

A 30-year-old athlete with a resting heart rate of 50 beats/min is training at 60% of her maximal heart rate. Using the Karvonen method, what is her exercise heart rate? Question 7 options: 152 BPM 140 BPM 134 BPM 84 BPM

134 BPM

A _____ repetition range is typical for resistance training protocols where blood flow restriction is also used. 15+ 3 - 5 12 - 15 8 - 10

15+

Optimal increases in strength and size following blood flow restriction occurs when using cuff pressures set at _____. 150 - 200 mmHg 100 - 150 mmHg < 100 mmHg > 200 mmHg

150 - 200 mmHg

Match the injury with its description. 3rd degree strain 1st degree strain 1st degree sprain 2nd degree sprain 1. Partial tear of a ligament without increased joint instability 2. Partial tear of a ligament with minor joint instability 3. Complete tear of muscle fibers and is associated with very weak, painless muscle activity. 4. Partial tear of individual muscle fibers and is associated with strong but painful muscle activity.

3 4 1 2

Match the term with its definition. Question 3 options: The change in velocity within a specific time period Force expressed over a specific time period Displacement within a specific time period Distance traveled within a specific time period 1. Speed 2. Velocity 3. Acceleration 4. Impulse

3 4 2 1

Match the member of the sports medicine team to their primary responsibility. Exercise Physiologist Nutritionist Strength & Conditioning Professional Team Physician 1. Provides medical care to an organization, school, or team. 2. Focuses on strength, power, and performance enhancement 3. Provide guidelines regarding proper food choices to optimize tissue recovery. 4. Applies expertise in the metabolic response to exercise and subsequent adaptations in regards to healing process

4 3 2 1

Which of the following factors will affect a sprinters ability to change their momentum during a race? (Select all that apply) Rate of force development Peak force Rate of force fatigue Average force

All of them

Combining blood flow restriction with resistance training is attractive because _____. Low-loads stimulate a comparable degree of hypertrophy as high-load resistance training Individuals that are recovering from injury are able to use lower-intensity loads and still get a benefit It does not cause a great deal of damage to exercising muscles All of these

All of these

When can the effect of PAP can be taken advantage of _____. All of these At about 10 minutes following the conditioning activity At about 5 minutes following the conditioning activity Immediately following the conditioning activity

All of these

An athlete is performing back squats at 95% of her 1RM for six sets of two repetitions. This is most consistent with which phase of training? basic strength hypertrophy/strength endurance specific preparatory muscular endurance

Basic strength

The mechanism behind potentiation occuring in the motor neuron is related to elevated concentrations of _____ in the terminal end of the axon. Calcium Action potentials Regulatory light chains ACH

Calcium

An athlete has dramatically increased time spent practicing sport-specific skills and tactics and decreased overall training volume. This best describes an athlete who has entered which of the following periods of training? preseason strength/power phase competitive off-season

Competitive

In what method of periodization might an athlete perform five sets of four repetitions at 85% of 1RM on the first day of the week, five sets of four repetitions at 80% of 1RM on the next training day, and five sets of four repetitions at 70% of 1RM on the last training day of the week? undulating periodization nonlinear periodization daily undulating periodization traditional periodization

Daily undulating periodization

Which of the following programming factors are believed to affect the occurrence of PAP? (Select all that apply) Age Exercise volume load Training status Gender

Exercise volume load Training status

A benefit of a three-week second transition period would be to help prepare the athlete for the upcoming competitive period.

False

A lateral dumbbell raise is an example of a closed kinetic chain exercise because your feet are immobilized on the floor.

False

A low-moderate increase in growth hormone is expected when resistance training is accompanied by blood flow restriction.

False

A subluxation is characterized by an excess accumulation of blood and fluid in the tissues surrounding an injured muscle.

False

Although elite and novice sprinters typically possess similar stride lengths, elite sprinters are distinguished by their faster stride rates.

False

An aerobic athlete can see an ergogenic effect from altitude training for 2 hours/day at moderate altitudes for at least 3 weeks.

False

Blood flow restriction is thought to stimulate protein synthesis by increasing the mechanical stress of resistance training.

False

Due to the severe hypoxic conditions created by blood flow restriction training, developing rhabdomyolysis is a common adverse effect.

False

For blood flow restriction training to be effective, the external cuff pressure must be great enough to occlude the supplying artery of exercising muscles.

False

Gender will affect the timing of events within each phase of the tissue healing process.

False

Greater aerobic improvements are typically observed following long, slow distance training protocols compared to high-intensity interval training.

False

Ideally, athletes are tested during the first week of pre-season to determine initial training loads for the exercises in the first mesocycle.

False

Joint angle-specific training is best accomplished via isokinetic exercises.

False

Near-maximal traditional resistance exercise loads (> 90% 1RM) are necessary to stimulate a PAP effect.

False

Pace / Tempo training will typically utilize training intensities that are slightly below competition intensity.

False

Reduced muscle stiffness during the landing phase of a sprint will be more beneficial for increasing sprinting speed.

False

The effect of PAP is best taken advantage of between 1 - 4 minutes following the conditioning activity

False

Which of the following is the period between the preparatory and competitive periods? Second transition First transition Strength/Power Basic Strength

First Transition

Which of the following is the period between the preparatory and competitive periods? Strength/Power Second transition First transition Basic Strength

First Transition

Which of the following are stimulated by the hypoxic conditions produced by blood flow restriction? Myostatin All of these Heat shock proteins REDD1

Heat Shock proteins

The primary training adaptation that is expected from using blood flow restriction during resistance training is _____. hypertrophy speed and agility strength gain aerobic capacity improvement

Hypertrophy

The primary training adaptation that is expected from using blood flow restriction during resistance training is _____. speed and agility strength gain aerobic capacity improvement hypertrophy

Hypertrophy

Blood flow restriction during low-load resistance training can _____. Cause a greater number of fast-twitch muscle fibers to be recruited compared to high-load resistance training. Increase the number of fast-twitch muscle fibers that are recruited. None of these Decrease the number of fast-twitch muscle fibers that are recruited.

Increase the number of fast-twitch muscle fibers to be recruited compared to high-load resistance training

The proposed mechanisms of skeletal muscle potentiation include: (Select all that apply) Increased excitability of motor neurons Increased calcium within sarcomere enabling more actin-myosin crossbridges Increased quantity of neurotransmitters released by activated motor neurons Improved sensitivity of actin-myosin complex to calcium

Increased excitability of motor neurons Increased quantity of neurotransmitters released by activated motor neurons Improved sensitivity of actin-myosin complex to calcium

Which of the following describes how energy demands respond as the duration of exercise at a set pace increases? Decreases Increases Fluctuates Does not change

Increases

Blood flow restriction in combination with resistance training is suitable for: (Select all that apply) All individuals Individuals recovering from athletic injury Healthy athletes Elderly populations

Individuals recovering from athletic injury Healthy athletes Elderly populations

Which of the following are indicative of competitive aerobic success? (Select all that apply) Lactate threshold (i.e., occurring at a higher percentage of VO2max) Exercise economy (i.e., lower energy cost at a given pace) Aerobic capacity (i.e., greater VO2max) Muscle endurance (i.e., performing more repetitions at a given intensity load).

Lactate threshold (i.e., occurring at a higher percentage of VO2max) Exercise economy (i.e., lower energy cost at a given pace) Aerobic capacity (i.e., greater VO2max)

Which of the following would be LEAST effective for stimulating PAP? Leg Extensions Back Squat Jump Squat Power Clean

Leg Extensions

Which of the following has been shown to improve change-of-direction ability? decreased hip extension velocity lower center of mass height reduced braking impulse lessened lateral trunk tilt

Lower center of mass height

Which of the following describes an athlete's maximum lactate steady state? Maximal lactate production is greater than maximal lactate clearance. Blood lactate concentration is greater than resting lactate levels. Maximal lactate production is equal to maximal lactate clearance. Blood lactate concentration is lower than resting lactate levels.

Maximal lactate production is equal to maximal lactate clearance

Which of the following describes the rate and amplitude of impulses being sent from the nervous system to the target muscles? Neural drive eccentric-concentric coupling stretch-shortening cycle Elastic energy

Neural Drive

Which of the following is NOT a component of straight sprinting but is a component of agility? (Select all that apply) perceptual-cognitive ability capacity to produce force acceleration maximal velocity

Perceptual-cognitive ability

Which of the following is MOST likely to increase due to the effect of PAP? Rate of force development Contraction velocity Peak power Peak force production

Rate of force development

10 METS = 35 ml / kg / min

True

A short-term increase in training volume/intensity that results in short-term performance decrements is indicative of overreaching.

True

Although muscle strength and size gains following blood flow restriction training occur quickly, greater gains occur after 6 weeks of training.

True

An athlete has just finished the preparatory period of his training and is now focusing on his strength and power capabilities. This portion of training is generally referred to the first transition period.

True

An example of Fartlek training would involve easy running (70% VO2max) combined with short, fast bursts of running (85-90% VO2max) for short time periods.

True

Elevated concentrations of calcium (i.e., at the terminal end of the motor neuron axon and within the sarcomere) is the key characteristic behind the mechanisms proposed to explain PAP.

True

Essentially, potentiating a muscle increases the likelihood that high-threshold motor units will be recruited during subsequent contractions.

True

Fatigue and potentiation are both present at any time during muscle activity.

True

For a sprint athlete, the stretch-shortening cycle is best developed by incorporating full Olympic movements into resistance training.

True

If a sprinter maintains a constant velocity during a race, then his/her acceleration will be zero.

True

Insufficient push-off force during the start of a sprint will negatively impact the athlete's ability to achieve the appropriate angle/posture (i.e. they'll pop-up).

True

Kaatsu bands are a commercially-available product that can be used to apply a measured amount of external pressure to accomplish venous occlusion.

True

Lactate threshold typically occurs at 50 - 60% of VO2max in healthy, untrained adults.

True

Optimization of tissue function is a treatment goal for the rehabilitation during the maturation-remodeling phase of an injury.

True

Random deposits of collagen fibers is indicative of the fibroblastic repair phase of tissue healing.

True

Resisted sprints are more specific than traditional resistance training exercises for stimulating PAP in athletic movements but their superiority has not been demonstrated.

True

The De Lorme and Oxford recovery progressions for the rehabilitation of an injury are essentially the same except there order of sets/intensity are reversed.

True

The concept of periodization was adapted from the alarm, adaptation, and exhaustion response to an external stimulus observed by Hans Selye during the formulation of the general adaptation syndrome.

True

The mechanism behind PAP in skeletal muscle is believed to be related to elevated calcium within the sarcomere binding to regulatory light chains on myosin and improving the sensitivity of the myosin head to calcium.

True

The stimulus-fatigue-recovery-adaptation theory involves the relationship between the intensity of the training stimulus and the resultant fatigue and preparedness.

True

The type of resistance training activity (i.e., dynamic or isometric) does not affect the occurrence of PAP.

True

Using the maximal HR method, a 40-year-old athlete with a resting HR of 60 BPM, who intends to train at 50% of HRmax should exercise at 90 BPM.

True

Varying sets, repetitions, and intensity within the same microcycle is an example of undulating, non-linear periodization.

True

Years of chronic, long-distance aerobic training may result in a shift of type 2x fibers to type 1 fibers.

True

Which of the following has been shown to be LEAST effective for stimulating adaptations in athletes? Using a non-periodized program Using a linear periodization model Using a flexible, non-linear periodization model Using a daily undulating non-linear periodization model

Using a non-periodized program

The responsibility for the day-to-day physical health of an athlete falls to which of the following members of the sports medicine team? exercise physiologist physiotherapist athletic trainer strength and conditioning professional

athletic trainer

An athlete is performing back squats at 95% of her 1RM for six sets of two repetitions. This is most consistent with which phase of training? basic strength muscular endurance hypertrophy/strength endurance specific preparatory

basic strength

An athlete who typically runs for 70 minutes at 65% to 75% of her VO2max is looking to maintain a minimal level of conditioning. Which of the following workouts would provide the best stimulus for cross-training? cycling at 75% of VO2max for 70 minutes running at 50% of VO2max for 90 minutes swimming at 60% of VO2max for 50 minutes rowing at 55% of VO2max for 30 minutes

cycling at 75% of VO2max for 70 minutes

Which of the following is an example of a closed kinetic chain exercise? bench press shoulder press lateral raise deadlift

deadlift

When examining factors that provide insight into an athlete's change-of-direction and agility performance capabilities, which of the following are typically considered? (Select all that apply) ground reaction forces during the plant phase ground contact times during the plant phase duration of the test perceptual-cognitive ability

ground reaction forces during the plant phase ground contact times during the plant phase perceptual-cognitive ability

Which of the following makes the specific preparatory phase distinct from the general preparatory phase? higher training volumes inclusion of sport-specific training activities emphasis on general motor abilities and skills lower training intensities

inclusion of sport-specific training activities

Which of the following makes the specific preparatory phase distinct from the general preparatory phase? lower training intensities inclusion of sport-specific training activities emphasis on general motor abilities and skills higher training volumes

inclusion of sport-specific training activities

After suffering a broken wrist, what is the sequence of phases of healing that an athlete must go through before returning to play? inflammatory response, maturation-remodeling, fibroblastic repair fibroblastic repair, inflammatory response, maturation-remodeling maturation-remodeling, inflammatory response, fibroblastic repair inflammatory response, fibroblastic repair, maturation-remodeling

inflammatory response, fibroblastic repair, maturation-remodeling

Which of the following is the cause of an athlete's overstriding when sprinting at maximum velocity? deficient force production inadequate push-off force insufficient mobility misunderstanding of force application

misunderstanding of force application

Upon their initial foot-ground contact of each stride, elite sprinters will produce _____ force _____ during this phase compared to other athletes or untrained runners. more; at a steadier pace less; but at a much greater pace more; more quickly less; but at a steadier pace

more; more quickly

Which of the following is a treatment goal for rehabilitation during the inflammatory response phase of an injury? maintenance of function of the cardiorespiratory system prevention of new tissue disruption optimization of tissue function avoidance of excessive muscle atrophy

prevention of new tissue disruption

Which of the following is an exercise strategy during the fibroblastic repair phase of an injury? closed kinetic chain exercise proprioceptive training activities submaximal isokinetic exercise velocity-specific muscle activities

submaximal isokinetic exercise

Which of the following is an exercise strategy during the fibroblastic repair phase of an injury? submaximal isokinetic exercise proprioceptive training activities closed kinetic chain exercise velocity-specific muscle activities

submaximal isokinetic exercise

Following activity, skeletal muscle force production on future activity is dependent upon _____. the degree of potentiation achieved by previous activity the amount of fatigue accumulated from previous activity the balance between the degree of potentiation achieved by previous activity and the amount fatigue induced by that activity. neither fatigue or potentiation

the balance between the degree of potentiation achieved by previous activity and the amount of fatigue induced by that activity