ADV MAGYARI EXAM 1 CH 13-16
Given: A 50-year-old man with a resting heart rate of 70 beats/min and a maximal HR of 180 beats/min. What is the target heart rate range as determined by the percentage of maximal heart rate method if exercise intensity is set at 60-80% HRmax?
108-144 beats/min
Given: A 50-year-old man with a resting heart rate of 70 beats/min and a maximal HR of 180 beats/min. What is the target heart rate range as determined by the heart rate reserve method if exercise intensity is set at 40-60% HRR?
114 - 136 beats/min
Endurance exercise training programs (e.g., 3 days/week @ 60% VO2 max for 12 weeks) typically results in a ______.
15-25% improvement in VO2 max
Four-to-ten weeks of anaerobic training (high intensity exercise lasting 10-30 seconds) can increase the peak anaerobic capacity by ______ across individuals.
3-25%
Following a single bout of resistance exercise training, muscle protein synthesis can remain elevated above sedentary levels for as much as ______ in both trained and untrained individuals.
35-50 hours
The average VO2 max value for the young (e.g., 21 years old) male sedentary population is approximately
45 ml • kg-1 • min-1.
Type I diabetes typically develops early in life and represents about _____% of those with diabetes.
5
Heritability (i.e., genetics) determines approximately _____% of VO2 max variability in sedentary adults.
50
High responders to endurance exercise training (i.e., individuals that achieve large increases in VO2 max) can achieve up to ______% improvement in VO2 max following a prolonged and intense training program.
50
A single bout of resistance exercise training increases muscle protein synthesis by as much as ______% above resting levels?
50-150
It is recommended that MVPA should be performed for approximately _____ MET-min/week.
500-1000
In general, an optimal aerobic exercise training intensity to improve VO2 max is ______.
60-80 VO2 max
To realize health benefits of physical activity, adults should perform _____________.
75-150 minutes of vigorous-intensity physical activity per week
Exercise guidelines indicate vigorous-intensity physical activity should be performed at least ____ minutes/week, while moderate-intensity physical activity be performed at least ____ minutes/week.
75; 150
It is estimated that _______% of the differences in muscle mass between individuals can be explained by genetic variation.
80
The majority of epidemiological studies observe a greater reduction in the risk of developing cardiovascular disease with an aerobic exercise training intensity ______.
>6 mets
In general, the risk of orthopedic and cardiac complications associated with exercise training increases at exercise intensities ____________.
>80% VO2 max
Which of the following factors contribute to the initial decline in VO2max observed during the first 12 days of detraining?
A decrease in maximal stroke volume
In theory, concurrent resistance and endurance exercise training can impair muscle protein synthesis following a bout of resistance exercise. The proposed mechanism to explain this inhibition is _____________________________________.
AMP kinase activation of TSC2
Which of the following does NOT summarize a fitness variable that is improved by regularly performing both aerobic exercise and strength exercise?
All of these answers are correct: -Resting metabolic rate -Submaximal exercise rate pressure product and resting BP -Insulin sensitivity and glucose control
Which of the following statements are true regarding the impact of regular physical activity on health?
All of these answers are correct: -a lower risk of breast cancer -reduced falls in older adults -physically active people have lower rates of all-cause mortality
Type II diabetics often exhibit a number of risk factors for coronary heart disease including __________________.
All of these answers are correct: -hypertension and obesity -high blood cholesterol -hypertension and inactivity
Epidemiological studies confirm that regular physical activity
All of these answers are correct: -reduces the risk of developing coronary heart disease. -lowers the risk of all-cause mortality. -reduces the risk of heart disease in both smokers and hypertensive individuals.
Increased production of radicals in skeletal muscles during periods of prolonged inactivity (prolonged bedrest) and promotes muscle atrophy because:
All of these are correct: -oxidative stress prevents mTOR activation -oxidative stress decreases protein synthesis in muscle fibers -oxidative stress activates proteases in muscle fibers
Which of the following statements are true about the effect of endurance training or detraining on mitochondria volume in human skeletal muscle?
All of these are true: -After a period of detraining, approximately 4 weeks of retraining is required to regain the lost mitochondrial volume. -Seven days of detraining can reduce mitochondrial volume by 50% below the trained level. -Five weeks of endurance training can increase skeletal muscle mitochondrial volume by two times about normal.
The relative risk ratio (i.e., chance) of developing coronary heart disease due to physical inactivity is about _________.
1.9
Which of the following general statements about step counts and physical activity in healthy adults is false?
10,000 is a firm step count goal that all people should achieve on a daily basis
Using the FITT principle, the volume of exercise performed can be computed as ____________.
frequency × intensity × time
When compared to resistance exercise training, aerobic exercise training generally results in ____________.
greater improvements in both mitochondrial volume and mitochondrial density
Which of the following variables is the least sensitive to exercise (training)?
high-density lipoproteins (HDL)
A single bout of resistance exercise training results in an increase in skeletal muscle protein synthesis. This exercise-induced increase in muscle protein synthesis can occur within _____ following the exercise session.
hours
Following an acute bout of endurance exercise training, the increase in mitochondrial biogenesis occurs within _____ following the completion of the exercise session.
hours
Several origins of the metabolic syndrome have been proposed. Which of the following causes is NOT considered a major cause of the metabolic syndrome?
hypertension
Which of the following risk factors for coronary heart disease CAN be changed?
hypertension
A 30-year-old woman achieves her target heart rate on a hot humid day by jogging at 6 mph. If she were to exercise on a cool day with low humidity, she would have to ________________________.
increase the speed of her run to achieve her target heart rate
Which of the following endurance training adaptations results in lower lactate production in the contracting muscles?
increased H4 form of LDH
Which of the following physiological factors contributes to the endurance exercise training-induced increase in the maximal a-vO 2 difference?
increased capillaries in the blood
Which of the following factors contributes to the endurance exercise training-induced improvement in stroke volume during exercise?
increased cardiac contractility
Which of the following factors contribute to the endurance exercise training-induced improvement in VO2max?
increased maximal cardiac output
Which of the following endurance training adaptations assist in maintaining acid-base balance during exercise?
increased mitochondrial volume in skeletal muscle
Which of the following training adaptations occurs in skeletal muscles following 4-10 weeks of anaerobic exercise training?
increased muscle buffer capacity
Endurance training has been shown to reduce the oxygen deficit in subjects performing a bout of submaximal exercise. This is likely due to
increases in the number of mitochondria and capillaries.
Physical inactivity is considered to be a(n) _____________ risk factor for coronary heart disease.
independent
Atherosclerosis results in the deposition of plaque in the inner lining of an artery. The first steps that "trigger" the initial formation of atherosclerotic plaque include ______________.
inflammation within the artery following by production of adhesion molecules and the attraction of monocytes
Following an acute bout of endurance exercise training, the rise in the activity of calcinuneurin, calmodulin kinase, and AMP kinases occurs within _____ following the exercise session.
minutes
Endurance exercise training results in an increase in mitochondria volume within skeletal muscle fibers. The process of synthesizing mitochondria in cells is called ______.
mitochondrial biogenesis
The removal of damaged mitochondria in skeletal muscle and other cells is called
mitophagy
The phenomenon that previous strength training accelerates the re-acquisition of both muscular strength and hypertrophy is commonly referred to as _________.
muscle memory
During the first 8 weeks of a resistance training program, the initial increase in muscular strength is primarily due to
neural adaptations.
Muscles receive a neural activation signal from motor neurons located in the spinal cord. This neural signal is referred to as ________.
neural drive
The frequency of exercise can be best described in terms of
number of days per week.
The metabolic syndrome describes connections between
obesity, insulin resistance, hypertension, and dyslipidemia.
A condition that is regarded as a contributing cause of Type 2 diabetes is
obesity.
It is established that resistance exercise training promotes an increase in muscle protein synthesis by activating the mechanistic target of rapamycin (mTOR) which results in increased protein synthesis. Recent evidence suggests that two signaling molecules interact to directly activate mTOR. These molecules are:
phosphatidic acid and Ras homologue enriched brain (Rheb)
Which of the following are classified as an inflammatory cytokine and or a biomarker of inflammation?
Both TNF-α and C-reactive protein are correct answers
The addition of myonuclei to growing muscle fibers ______________.
Both appears to be essential for optimal muscle hypertrophy in response to resistance training and is likely required to maintain the high level of transcriptional capacity needed to synthesize muscle proteins and allow muscle fibers to grow during resistance training are correct
Post-exercise hypotension can be clinically problematic when
It produces symptoms such as lightheadedness and dizziness.
Several mechanisms have been proposed to explain why concurrent endurance and resistance (strength) training impedes strength development compared to strength training alone. Which of the following mechanisms has been proposed to explain why concurrent training impedes strength development?
Neural factors
Which of the following statements about resistance training is NOT true?
None of these statements are not true: The loss of strength in older adults is due, in part, to a loss of muscle mass, Resistance training in older adults results in a smaller increase in muscle protein synthesis following a bout of exercise, Resistance training results in strength gains in people of all ages.
The relationship between regular physical activity and cancer prevention is best described by which of the following?
Physically activity individuals can lower their changes of contracting many major forms of cancer by 12%-25%.
The clustering of two or more diseases is called:
a comorbidity
For a given person, 80% of HRR is __________________ to 80% HRmax.
a higher intensity as compared
Which of the following individuals would gain the greatest health benefits from changing their level of physical activity?
a sedentary person who becomes moderately active
Many heart attacks and strokes occur because of
a sudden rupture of plaque that triggers a blood clot.
Several factors contribute to neural drive. Which one of the following factors is NOT a contributor to neural drive?
activation of the Golgi tendon organ
The enhanced capacity of the trained muscle to use fatty acids as a fuel results in
all of these answers are correct: -decreased utilization of muscle glycogen. -increased uptake of fatty acids. -sparing of blood glucose.
The principle of specificity of training refers to the fact that exercise training is specific to
all of these are correct: -the muscles involved in the activity. -the principal energy system (i.e., aerobic vs. anaerobic) involved in the activity. -the fiber types recruited.
Which of the following physical activity intensity categories is listed incorrectly?
all of these are correct: Low-intensity physical activity (LPA) = 1 .1 - 2.9 METs, Moderate-intensity physical activity (MPA) = 3 - 5.9 METs, Vigorous-intensity physical activity (VPA) = 6 + METs
A muscle (i.e., prime mover) that results in movement of a limb in the desired direction is labeled as _____________.
an agonist
Resistance training results in an increase in the rate of contractile protein synthesis which is matched by _________________.
an increase in the synthesis of collagen in tendons and ligaments
The term hyperplasia refers to ________________.
an increase in the total number of muscle fibers
Physical activity is defined as
any form of muscular activity.
Regular exercise training provides numerous health-related benefits. The two health-related benefits that are the MOST responsive to exercise are
blood pressure and insulin sensitivity.
Prolonged inactivity of skeletal muscle leads to rapid muscle atrophy; this occurs due to:
both a decrease in muscle protein synthesis and increased protein breakdown in muscle fibers are correct
The increase in VO2 max that occurs following 16 months of endurance exercise training results from
both an increase in the maximal a-vO2 difference and an increase in maximal cardiac output are correct.
Exercise is defined as ____________.
planned physical activity with the goal of improving or maintaining fitness
A drop in blood pressure in the minutes following a bout of steady state aerobic exercise is called:
post-exercise hypotension
Aging is associated with a decline in strength, with most of the decline occurring after age 50. The loss of strength is due, in part, to a loss of muscle mass; this age-related loss of muscle mass is termed
sarcopenia.
By comparison to the rate of detraining following endurance training, the rate of detraining (i.e., loss of muscular strength) following a resistance training program is _________.
slower
Which of the following factors contribute to the endurance exercise training-induced increases in fat metabolism during exercise?
slower blood flow in muscle
Which of the following is an example of an environmental risk factor?
socioeconomic factors
Endurance training results in increased mitochondrial and capillary density in muscle but has no effect on muscle glycolytic capacity. This is an example of what training principle?
specificity
Cross-sectional studies demonstrate that the physiological variable responsible for the large variation in VO2 max across the normal (untrained) population is maximal
stroke volume.
Several hormones have the potential to increase muscle protein synthesis. These include:
testosterone, insulin-like growth factor-1 (IGF-1), and growth hormone
According to the FITT principle, the letter "I" signifies
the "intensity" of exercise.
An important physiological factor that may contribute to the inhibition of motor unit activation during resistance training is ____________.
the Golgi tendon organ
Growing evidence reveals that, independent of resistance exercise, ____________ can activate mTOR and promote small increases in muscle protein synthesis.
the amino acid leucine
The slope of the exercise "dose/response" curve provides information about ___________.
the dose of exercise (i.e., minutes/week) required to promote health benefits
Following several weeks of endurance exercise training, the capacity to transport glucose into skeletal muscle fibers is increased. Which of the following training-induced changes contribute to this training effect?
the increase in the number of GLUT4 glucose transporters
Neural drive is defined as ___________________________________.
the magnitude of the efferent neural output from the central nervous system to the motor units and the muscle fibers that they activate
The term cross-education refers to ___________________.
the observation that if one limb engages in resistance training, muscular strength increases in the untrained (contralateral) limb
Which of the following is not a method that is useful for prescribing the recommended intensity of exercise training?
the onset of sweating.
The heart rate and ventilatory responses to constant load submaximal exercise are lower (i.e., lower heart rate and lower minute ventilation) following an endurance training program. This training-induced adaptation is primarily due to changes in the
trained skeletal muscles.
In resting skeletal muscle fibers, Ras homologue enriched brain (Rheb) activation of mTOR is inhibited by ______.
tuberous sclerosis complex 2 (TSC2)
It is established that low-grade inflammation is linked to a wide variety of chronic diseases. Which of the following diseases is linked to chronic inflammation?
type 2 diabetes
Resistance training increases the specific force production of ________.
type I muscle fibers
Research reveals that resistance training induced muscle hypertrophy is associated with an increase in myonuclei. The source of these additional myonuclei is _____________.
via satellite cell activation
During the first four months of an endurance exercise training program, the initial increase in VO2 max is primarily due to
Both increases in stroke volume and increases in maximal cardiac output are correct.
Exercise at high altitude (e.g., >7,000 feet above sea level) could result in
Both reduced oxygen bound to hemoglobin and an increase in the heart rate response to a fixed level of exercise are correct.
In response to an increase in inflammatory factors, the liver releases _______________.
C-reactive protein
The reason that HR can be used to estimate aerobic exercise intensity is that
HR and VO2 cost of muscular activity are linearly related to workload.
An oral glucose tolerance test (OGTT) is used to test the body's acute insulin response to a controlled amount of sugar ingestion. Which of the following correctly describes the OGTT response in various types of individuals?
Prediabetic individuals experience an extended duration insulin spike of several hours.
When an elevation in blood biomarkers highlight one's risk for chronic conditions such as cardiovascular disease, but are not directly diagnostic for those conditions, it is said that the risk factors are
Sensitive but not specific for disease.
Which of the following blood pressure categories is NOT listed correctly below?
Stage 1 Hypertension = 130-139 mm Hg or > 90 mm Hg
The risk of cardiac complications during exercise is
directly related to the degree of pre-existing cardiac disease.
Which of the following risk factors for coronary heart disease CANNOT be modified?
family history
Resistance training results in a __________________.
fast-to-slow shift in muscle fiber types
Oxidative stress occurs when
free radicals accumulate and react with cellular components.
Risk factors for chronic disease can be divided into three categories. These include _____________.
inherited/biological, environmental, and behavioral
When maximal strength gain is the principal goal of the strength training program, current evidence suggests that single-set protocols are
less effective than multiple-set protocols.
Which of the following health issues is NOT directly associated with the Metabolic Syndrome?
low bone mineral density
A major regulator of protein synthesis and muscle size is ____________.
mTOR
The Karvonen (or heart rate reserve) method of calculating the "heart rate reserve" is computed as _____________.
maximal heart rate minus resting heart rate
