Hypertrophy

Which is the best definition of the All-or-None Principle of motor unit activation?

When a motor unit is activated, all of its muscle fibers contract.

What is the basic functional unit of a muscle fiber?

a sarcomete

In regard to Exercise Order, current guidelines recommend ....

multi-joint before single-joint movements

Which of the following is NOT considered an in vivo site-specific technique for assessing muscle morphology?

muscle biopsy

Which site-specific technique would be best to assess if there was a change in the size of Type I muscle fibers?

muscle biopsy

Which myokine is a negative regulator of muscle growth and when the gene responsible for this myokine is either absent of damaged may result in uncontrolled muscle growth.

myostatin

The two systems that were addressed in chapter 1 of the text (as they relate to muscle hypertrophy) were:

neuromuscular and endocrine (in conjunction with paracrine and autocrine).)

The majority of gains in muscle mass result from increases in sarcomeres in

parallel

Beginning at puberty and continuing throughout the lifespan, on average, women have less muscle mass than men from an absolute and relative perspective.

true

Both concentric and eccentric actions should be incorporated to maximize hypertrophic response.

true

Eccentric RT exercises stimulate a greater protein synthesis response than concentric exercises, but also result in greater amounts of muscle damage.

true

Eccentric exercises are most appropriate for lifters who respond to a "load" stimulus in hypertrophy training.

true

Rest must be provided after the "loaded stretch", before next set, or volume decreases.

true

Since different exercises activate portions of a muscle differentially, a variety of exercises should be used to ensure stimulation of the entire muscle.

true

When selecting exercises for each muscle group in hypertrophy program design, it is important to include at least one compound/multi-joint exercise and at least one single joint exercises.

true

While in positive energy balance, with adequate intake of protein, RT is not mandatory for a hypertrophic response.

true

A double-split workout routine typically has a training frequency of...

twice a day

Based on the identical twin research mentioned in Ch 7, heredity is estimated to account for up to ____________ % of baseline muscle mass.

90

What is the total volume load for 4 sets of squats for 12 reps/set, with a bar loaded to 200lbs, which is roughly 80% 1RM.

9600 lbs

Rest between sets of ____________________ is recommended for compound exercises or multi-joint exercises.

> 2 min

Which best describes "intra-set rest"?

A prescribed rest after one or a series of reps within the same set.

Which is the best definition of a motor unit?

A single motor neuron and all the muscle fibers it innervates.

Which statement is NOT true?

All of the statements are true.

Which of the following is true for the "Cell Swelling" component of metabolic stress?

All of these answers are correct.

Which of the following are responses and/or adaptations to resistance training?

All of these answers are responses and/or adaptations to resistance training.

Which is true of satellite cells?

All of these answers are true.

Which best describes "staggered super-sets"?

Alternating exercises with muscles from different parts of the body in super set fashion.

Which can be a stand alone 4 compartment method of body composition analysis?

BIA (multifrequency)

The research clearly supports the hormone hypothesis(post-workout elevations in anabolic hormones are central to long-term increases in muscle size).

False

Which of the following is false in regard to sex differences and hypertrophy training?

Females have greater number of muscle fibers than males.

Which statement is NOT true as it relates to negative energy balance?

Hypertrophy is impossible while in negative energy balance.

As applied to attentional focus, which is more important in forming mind-muscle connection?

Internal focus

Which branched chain AA is known as a nutrient "trigger" for anabolism?

Leucine

Which best describes "drop sets"?

Lift heavy weight to volitional fatigue, reduce weight, repeat one or more times to volitional fatigue without rest.

Which would be the best in vivo method of hypertrophy research but its cost makes it impractical for most research projects?

MRI

Each person has a certain volume/time they can perform without incurring negative consequences. This is referred to as ___________________ in hypertrophy training.

Maximal Recoverable Volume (MRV)

Which is the best definition of mechanotransduction?

Mechanical forces in muscle are converted into molecular events that mediate anabolic and catabolic processes.

Phosphatidic Acid Pathway

anabolic

mTOR

anabolic

Which of the following anabolic hormones is produced in quantities 10x greater in males than females?

testosterone (T)

Which is generally referred to as the hypertrophy range for load?

60-85% 1RM

Rest between sets of ____________________ is recommended for machine or single-joint exercises.

60-90 seconds

Heavy loads (>80% 1RM), general produce the greatest amount of metabolic stress.

False

In regard to Exercise Order, data supports prioritizing lagging muscle groups later in the workout.

False

Metabolic stress increases testosterone to a greater extent than growth hormone acutely post-workout.

False

P70S6K

anabolic

PI3K/Akt Pathway

anabolic

Which of the following is a proper recommendation for repetition duration for hypertrophy?

1-3 sec concentric/rep

What is the protein intake range recommended for hypertrophy (as presented in the textbook)?

1.6 -2.2 g/kg/day

In general, Volumes between ___________________sets/muscle/week will maximize hypertrophy.

10 and 20

What percent of people who participate in resistance training studies show little or no growth do to the resistance training protocol.

25

After the age of 60, older adults loss muscle mass at about ___________ % per year.

3

Which is a 3 compartment method of body composition analysis?

DEXA

Which best describes the sagittal plane for human body movements?

Divides body in left and right halves (flexion and extension).

Which is not an accumulation strategy?

Eccentrics

Which of the following is true?

Exercise induced muscle damage that results in prolonged soreness is an indication that muscle tissue must be degraded/removed and replaced.

What type of activity maximizes metabolic stress?

Exercise that relies heavily on anaerobic glycolysis for energy production.

Which is NOT one of the 3 primary mechanisms by which resistance training (RT) is believed to influence protein synthesis?

Neural Drive

Which is not true in regard to hypertrophy in older adults?

Older adults require less volume per week of resistance training to maintain muscle mass.

In which periodization model is intensity and volume inversely structured so that mesocycles progress from low volume, heavy loads to high volume, lighter loads?

Reverse periodization

Which best describes the Henneman size principle?

Smaller (low threshold) motor units are recruited first, followed by progressively larger (higher threshold) motor units as the force demand increases.

Which is NOT true of a complex multi-joint hypertrophy exercises?

They allow for individual muscles to be activated to volitional fatigue maximizing metabolic stress.

Which is NOT true in respect to sleep and muscle hypertrophy?

Too little sleep can negatively impact hypertrophy.

An in vitro technique of muscle morphology is one where the tissue is taken out of the body for analysis.

True

Damas and colleagues demonstrated that the high levels of protein synthesis observed with damaging RT protocols did NOT correlate with muscle growth.

True

Metabolic stress appears to lower the recruitment threshold for fast Motor Units (MUs) allowing for additional recruitment of fast MUs with moderate-light loads.

True

No single tool/technique provides a comprehensive view of muscle hypertrophy. Therefore, researchers must typically employ multiple techniques in studies that assess muscle hypertrophy protocols.

True

While the body of evidence supports the hypertrophic benefit to training through full ROM, limited ROM training may be used to focus on areas of a muscle lagging in respect to hypertrophy.

True

Which human skeletal muscle fiber type has the fastest speed of contraction?

Type IIx

Concerning the length-tension relationship of a muscle, "when a 2-joint muscle is shortened by its position at one joint and contracted to move the other joint", it is an example of __________________ .

active insufficiency

Which technique is known as the gold standard of skeletal muscle morphology?

cadaver analysis

AMPK Pathway

catabolic

FOXO

catabolic

GSK3

catabolic

MSTN-SMAD Pathway

catabolic

The concept that "as people RT and their muscle mass approaches their genetic limit, it becomes progressively more difficult to increase muscle mass", is called the __________________________ effect.

ceiling

autocrine

do not enter systematic circulation, impact near/adjacent tissues

paracrine

do not enter systematic circulation, impact near/adjacent tissues

Typically, ______________ actions show preferential growth in distal aspects of muscle, while _________________ actions target the mid-portion of the muscle belly.

eccentric, concentric

endocrine

enter systematic circulation, circulate to all tissues bind to receptors

"Changes in the activity and expression of genes brought about by structural cellular modifications within ones lifespan.

epigenetics

Which best describes an accumulation strategy?

facilitate increased training volume/unit of time.

As a person progresses toward genetic potential in hypertrophy training, more energy is directed to hypertrophic response and less excess energy is conserved as fat.

false

Every lifter will respond to at least one of the accumulation strategies in the development of muscle hypertrophy.

false

Research shows that training first thing in the morning provides the best results in hypertrophy.

false

The same genes regulate normal baseline muscle growth and RT stress induced muscle growth.

false

As the load used in a given exercise goes up, the maximum number of reps that can be completed will ________________________ .

go down

As the load used in a given exercise goes up, the maximum volume of weight lifted per set will ____________________ .

go down

Which of the following anabolic hormones has both anabolic (promotes cellular uptake of amino acids) and catabolic (stimulates the breakdown of fats) properties?

growth hormone (GH)

The best evidence that we have at present suggests the majority of gains in muscle mass in humans is the result of ...

increases in muscle fiber size (hypertrophy).

Which of the following anabolic hormones has an isoform that is also known as "mechano growth factor"?

insulin-like growth factor-1 (IGF-1)

Training with loads across a large spectrum of rep ranges is recommended because ____________ loads impact Type I fibers more and ___________ loads impact Type II fiber more.

lighter, heavier

Exercise programs that have higher frequencies per week typically will have ______________ volumes per muscle per session.

lower

In planning a periodization program, which cycle typically encompasses the entire training period (6 months to several years)?

macrocycle

While both strategies are effective for reducing DOMS, which is most appropriate for hypertrophy training?

massage

"The physical properties produced by genetic material" best describes...

phenotype

Which is Not an intensification strategy for a hypertrophic response?

pre-exhause

Which is a myogenic stem cell capable of donating nuclei to existing muscle fibers?

satellite cell

Which best describes Volume Load?

sets x reps x load

Which best describes the acronym "SAID" in the Said Principle?

specific adaptations to imposed demands