Exam 3 (Final) Study Guide
Which of the following is true regarding motor units?
the bigger the motor unit, the more the force production
As muscles become stronger, what is required in order to continue gaining strength?
Higher resistance
Which of the following DOES NOT occur as a result of resistance training?
Hyperplasia
Resting heart rate decreases as a result of aerobic training due to
Improved parasympathetic tone
A major consideration when prescribing resistance training to children and adolescents is
Proper training technique
Muscular endurance could be assessed by
Push-ups to failure
A tour de France winner may not be a great marathon runner due to the principle of
Specificity
Resistance training shifts motor unit recruitment __________ along the intensity spectrum.
to the right
Which of the following intensities (based on percentage of maximal oxygen uptake) is best suited for long, slow distance training?
50-75%
How long is a typical macrocycle?
1 year
For an intermediate athlete, which of the following intensities (based on percentage of 1RM) is best for muscular hypertrophy?
70-85%
Protein synthesis is typically elevated for up to __ hours postexercise.
24
Which of the following is NOT a primary factor that increases blood flow as a result of aerobic training?
Alterations in motor unit recruitment
Resistance training can decrease inhibitory impulses to agonist muscles by reducing
Autogenic inhibition
Which of the following is NOT a result of sympathetic nervous system overtraining?
Early onset and fatigue
What is the mechanism primarily responsible for increasing stroke volume due to aerobic training?
Frank-Starling mechanism
As opposed to muscular power, anaerobic power measures the capacity of the ____ system.
Glycolytic
In response to aerobic training, muscle fiber mitochondria
Increase in size and number
Which of the following is NOT an acute effect of aerobic training?
Increased coordination
Which of the following is NOT a mechanism of increased stroke volume after endurance training?
Increased resting and submaximal heart rate
What is the primary mechanism leading to increased cardiac output?
Increased stroke volume
Which of the following statements correctly describes the change in cardiac output in response to aerobic training?
Maximal cardiac output increases
ACSM recommendations for physical activity involve
Moderate intensity exercise 5 days per week, vigorous exercise 3 days per week
For an advanced athlete, which of the following volumes is best for muscular strength?
Multiple sets, 1-12 reps
All of the following are components of progressive overload that help optimize performance EXCEPT
Overtraining
Exercise adaptations are specific to all the following EXCEPT?
Overtraining
The unexplained, and often chronic, decline in performance and overall health that stems from overly intense training is called
Overtraining
Which of these is an unhealthy high degree of training?
Overtraining
Which of the following best describes block periodization?
Training blocks that focus on specific training elements
Compared to someone who can squat 75 kg, someone else who can squat 150 kg has
Twice the strength
Muscle hypertrophy involves an increase in muscle size brought about by muscle fiber remodeling related to disruptions in a sarcomere's __________.
Z-disk
Which of the following statements is true?
a high maximal oxygen uptake does not always mean good submaximal endurance
Which of the following best describes linear periodization?
a linear increase in intensity and decrease in volume leading to competition
Heart rate recovery is __________ when aerobically trained as compared to untrained individuals.
better
If overreaching is correctly done, performance will
acutely decrease, then increase further
Who has the most power?
athlete A (bench presses 100 kg over 0.6 m in 0.5 s)
Which of the following is NOT one of the primary anabolic hormones that stimulates muscular hypertrophy?
cortisol
Which of the following best describes undulating periodization?
daily or weekly fluctuations in volume and intensity
Which of these is NOT a primary symptom of overtraining syndrome?
enhanced desire to train
Increased neuromuscular efficiency as a result of resistance training means
fewer motor units are needed to achieve the same relative intensity
Which of the following is one of the primary muscular adaptations to aerobic training?
hypertrophy of Type I muscle fibers
Which chamber of the heart adapts most to chronic endurance training?
left ventricle
Which amino acid seems to act as a trigger for muscle protein synthesis?
leucine
Which of the following is the correct order (from smallest to largest)?
microcycle, mesocycle, macrocycle
Which intracellular change likely contributes the most to increases in fiber size, cross-sectional area, and strength?
more actin and myosin filaments
Which of the following are the main adaptations as a result of resistance training?
neural and hypertrophic
Electromechanical delay is __________ with resistance training.
reduced
The age-related loss of muscle size and function is
sarcopenia
Adaptations in anaerobic metabolism may be more dependent on __________ than __________.
strength and power output; ATP yield
All of the following increase as a result of aerobic training EXCEPT
submaximal oxygen uptake
Which of the following best describes the concept of progressive overload?
systematically increasing the stress placed upon the body
Which of the following best describes excessive training?
training above what is needed without reaching overtraining
All of the following are muscular adaptations from anaerobic training EXCEPT
transition of Type IIa muscle fibers to Type IIx muscle fibers
Detraining is evident within ____ after the cessation of training
weeks
