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