Final Exam Review

The minimum number of sets required for strength gain in untrained, beginning weightlifters is _______ set. A) 2 B) 3 C) 1 D) >4

C) 1

Four-to-ten weeks of anaerobic training (high intensity exercise lasting 10-30 seconds) can increase the peak anaerobic capacity by ___________ across individuals. A) 66-75% B) 50-60% C) 3-25% D) 30-30%

C) 3-25%

Heritability (e.g. genetics) determines approximately _______% of Vo2 max variability in sedentary adults. A) 90 B) 25 C) 50 D) 35

C) 50

Heat acclimation occurs generally within? A) 15 to 30 days B) less than 7 days C) 7 to 14 days D) 1 to 2 days

C) 7 to 14 days

Regulation of body core temperatures is important because? A) Cellular structures and metabolic pathways are affected by temperature B) High temperature can alter the structure can alter the structure and function of enzymes C) All of these D) Low temperature can promote abnormal cardiac function (e.g. arrythmias)

C) All of these

Which of the following statements are true about heat shock proteins? A) They stabilize and refold damages cellular proteins B) Repeated bouts of exercise in warm or hot environments increase their syntheses in cells. C) All of these D) They assist cells in tolerating heat stress

C) All of these

Any training injuries due to overtraining. A common sense guideline to avoid training-induced injuries is that training intensity or duration should not be increased more than ______ per week. A) 20% B) 15% C) 5% D) 10%

D) 10%

A single bout of resistance exercise training increases muscle protein synthesis by as much as _________& above resting levels. A) 10-20 B) 200-300 C) 50-60 D) 120-150

D) 120-150

Genetics influences the training response and exerts a significant influence on how much VO2 max can be improved with training. "Low responders" to endurance exercise training may only improve their VO2 mac by ___________. A) 20% B) 10% C) 15% D) 5%

D) 5%

Genetics influences the training response and exerts a significant influence on how much VO2 max can be improved with training. "High responders" to endurance exercise training can improve their VO2 max by as much as _________. A) 25% B) 35% C)85% D) 50%

D) 50%

Which of the following training intestines of exercise are likely to elicit the greater percentage of improvement in VO2 max? A) 65-70% VO2 max B) <50% VO2 max C) 55-60% VO2 max D) 80-100% VO2 max

D) 80-100% VO2 max

In theory, concurrent resistance and endurance training can impair muscle protein synthesis following a bout of resistance exercise. The proposed mechanism to explain this inhibition is ___________. A) AMP kinase activation of mTOR B) AMP kinase activation of PGC-1a C) p38 activation of TSC2 D) AMP kinase activation of TSC2

D) AMP kind activation of TSC2

At high environmental temperatures, which of the following variables impact the amount of heat loss by evaporation? A) Convective currents B) Ambient temperature and relative humidity C) Amount of exposed skin D) All of these

D) All of these

Starting an endurance exercise training session with low levels has been shown to A) Promotes protein synthesis in the active skeletal muscles B) Increase the activation PGC-1a C) Activation both AMP Kinase and p38 D) All of these

D) All of these

Which of the following theories has NOT been proposed to explain the repeated bout effect of protection against exercise-induced muscle soreness? A) Neural theory B) Cellular Theory C) Connective tissue theory D) Central nervous system theory

D) Central nervous system theory

Hypothermia is defined as a significant? A) Decrease in skin blood flow B) Decrease in skin temperature C) Increase in body core temperature D) Decrease in body core temperature

D) Decrease in body core temperature

A single bout of resistance exercise training results in an increase skeletal muscle protein synthesis. The exercise-introduced increase in muscle protein synthesis can occur within________ following the exercise session. A) Seconds B) Days C) Minutes D) Hours

D) Hours

Following an acute bout of endurance exercise training, the increase in mitochondrial biogenesis occurs within _______ following the completion of the exercise session. A) Sessions B) Days C) Minutes D) Hours

D) Hours

Which of the following does NOT contribute to the endurance exercise training-induced increased infant metabolism during exercise? A) Increased beta oxidation enzymes B) Increased FFA transporters C) Slower blood flow in muscles D) Increased fat storage in the liver

D) Increased fat storage in the liver

Endurance training has been shown to reduce the oxygen deficit in subject performing a sub-maximal exercise, This is due to A) An increase heart rate B) A greater anaerobic capacity C) An increased maximal cardiac output D) Increases in the number of mitochondria and capillaries

D) Increases in the number of mitochondria and capillaries

Current evidence suggest that compression garments _____________ A) Reduce wind resistance during running B) Increase VO2 max C) Improve performance in short-duration (I.e., events lasting <10 second) high intensity exercise D) May decrease swelling following exercise-induced muscle soreness

D) May decreases swelling following exercise-induced muscle soreness

Endurance exercise training results in a n increases turnover of mitochondria in skeletal muscle. The process of removing old and damaged mitochondria is called_________. A) None of these B) Mitochondrial biogenesis C) Mitochondrial Proteostasis D) Mitophagy

D) Mitophagy

It is well know that resistance exercise training promotes an increase in muscle protein synthesis by activating the mechanistic target of raps myosin (mTOR) which results in increased protein synthesis. Recent evidence suggests that two signaling molecules interact to directly activate mTOR. These molecules are: A) IGF-1 and phosphatidic acid B) IGF-1 and Ras homologue enriched brain (Rheb) C) IGF-1 and Akt D) Phosphatidic acid and Ras homologue enriched brain (Rheb)

D) Phosphatidic acid and Ras homologue enriched brain (Rheb)

The principal means of heat loss at rest in a cool indoor environment (20 C. low humidity) is via? A) Conduction B) Evaporation C) Convection D) Radiation

D) Radiation

Which of the following could be a mechanism of heat gain in a hot and sunny environment? A) Evaporation B) Conduction C) Radio Waves D) Radiation

D) Radiation

Exercise performance in endurance events is impaired in a hot and humid environment. Which of the following physiological factors does NOT have a negative impact on exercise performance in a a hot and humid environment? A) Cardiovascular dysfunction B) Accelerated muscle fatigue C) Central nervous system dysfunction D) Respiratory dysfunction

D) Respiratory dysfunction

Cross-sectional studies demonstrate that the physiological variable responsible for the large variation in VO2 max across the normal population is maximal A) Heart rate B) Systolic blood pressure C) Arteriovenous O2 Difference D) Stroke Volume

D) Stroke Volume

The primary source of heat production during exercise is? A) The gastrointestinal tract B) through the action of thyroxine and catecholamines C) The heart D) The contracting skeletal muscle

D) The contracting skeletal muscle

TRUE or FALSE Following endurance training, maximal cardiac output during exercise is increased due to an increase in the thickness of the left ventricular wall (I.e., ventricular muscle mass increases).

False

TRUE or FALSE The initial decrease in VO2 max with detraining occurs because skeletal muscle adaptations (a-vO2 difference) are lost.

False

TRUE or FALSE The majority of evidence demonstrated that resistance training-induced muscle hypertrophy is the result of muscle fiber hyperplasia.

False

TRUE or FALSE? A high percentage of body fat results in an increased ability to lose body heat during exercise.

False

True or False Ballistic stretching is though to be superior to static stretching due to a decreased chance of muscle injury.

False

True or False Evidence exists that men and women adapt differently to exercise training programs, which suggest that a different approach to physical conditioning should be taken for men versus women.

False

True or False In general, the longer the length of duration of the interval in interval training, the greater the contribution of anaerobic energy production during the interval.

False

True or False Stretching prior to exercise has been scientifically proven to reduce the incident of exercise

False

True or False Women involved in strength training programs do not gain strength as rapidly as men.

False

TRUE or FALSE Reducing the number of motor units required to perform an exercise task may reduce the heart rate and ventilation required to perform the task.

True

TRUE or FALSE Research indicated that anyone can increase his or her VO2 max with training, yet a genetic predisposition to have a VO2 max comparable to that of an elite endurance athlete.

True

TRUE or FALSE? Cold acclimatization results in an improved ability to sleep in a cold environment.

True

TRUE or FALSE? Dehydration that results in a loss of 1-2% of body weight is sufficient to impair exercise

True

TRUE or FALSE? During exercise in a hot and humid environment, heat loss via evaporation is decreased compared to exercise in a cold and low humidity environment.

True

TRUE or FALSE? During exercise, body temperature is regulated by making adjustments in the amount of heat that is lost.

True

TRUE or FALSE? In general, during exercise in a thermoneutral environment, the increase in core temperature is directly related to the exercise intensity.

True

TRUE or FALSE? Individuals with a high percentage of body fat have an advantage over lean individuals in tolerance to cold.

True

TRUE or FALSE? Pre-cooling the body before performing prolonged exercise in a hot and humid environment has been shown to significantly improve performance.

True

TRUE or FALSE? Training in a cool environment while wearing warm clothing (e.g. sweats) promotes heat acclimatization.

True

True or False A well-designed conditioning program allocated the appropriate amount of aerobic and anaerobic time to match the energy remain of the sport.

True

True or False Following endurance training, after load decreases during maximal exercise because there is a decrease in sympathetic vasoconstrictor activity in the arterioles of the exercising muscles

True

Which of the following condition would result in the highest vapor pressure in the air? A) 30 Degree Celsius, 75% relative humidity B) 25 Degree Celsius, 75% relative humidity C) 20 Degree Celsius, 100% relative humidity D) 30 Degree Celsius, 50% relative humidity

A) 30 Degree Celsius, 75% relative humidity

Training has been shown to improve the lactate threshold in endurance athletes by as much as ___________ during 10 years of training. A) 30% B) 5% C) 10% D) 20%

A) 30%

Following a single bout of resistance exercise training, muscle protein synthesis can remain elevated above baseline for as much as ______ in both trained and untrained individuals. A) 40-50 hours B) 10-15 hours C) 20-25 hours D) 15-20 hours

A) 40-50 hours

Preceding a static stretch with an isometric contraction of the muscle group to be stretched ________________. A) All of these B) is called proprioceptive neuromuscular facilitation C) Can activate the Golgi tendon organ D) Is effective in improving muscle relaxation

A) All of these

The enhanced capacity of the trained muscle to use fatty acids as a fuel results in A) All of these B) Sparing of blood glucose C) Increased uptake of fatty acids D) Decreased Utilization of muscle glycogen

A) All of these

The transfer of heat from the body into molecules of cooler objects in contact with its surface is called? A) Conduction B) Convection C) Radiation D) Evaporation

A) Conduction

Humans and other animals that maintain a rather constant body temperature are called? A) Homeotherms B) Poiklotherms C) Cold-Blooded Animals D) None of theses

A) Homeotherms

Exercise in the heat is associated with accelerated fatigue due, in part, to? A) Increase free radical production in the active skeletal muscle B) Decreased muscle glycogen utilization C) Decreased lactate production D) All of these

A) Increase free radical production in the active skeletal muscle

Which of the following endurance training adaptations does NOT result in lower lactate production in the contracting muscles? A) Increased glycogen utilization B) Decrease pyruvate formation C) Increased mitochondria uptake of pyruvate D) Increase H, form of LDH

A) Increased glycogen utilization

Several mechanisms have been proposed to explain why concurrent endurance and resistance (strength) training impeded strength development compared to strength training alone. Which the following mechanisms have NOT been proposed to explain why concurrent training impeded strength development? A) None of these B) Neural factors C) Overtraining D) Depressed muscle protein synthesis

A) None of these

Compared to exercise in a cool environment, prolonged exercise in the heat? A) Results in a more rapid onset of muscular fatigue B) Decreases muscle lactate production C) Increased muscle blood flow D) Decreases the production of free radicals in the working muscles

A) Results in a more rapid onset of muscular fatigue

Endurance retraining results in increase mitochondria and capillary density in muscle but has no affect on muscle glycolytic capacity. This is an example of what training principle? A) Specificity B) None of these C) Overload D) Reversibility

A) Specificity

Which of the following statements are TRUE about the use of non-steroidal anti-inflammatory drugs (NSAIDS) for the treatment of delayed onset muscle soreness (DOMS)? A) The use of NSAID increased the risk of stomach irritation B) The use NSAIDS does not reduce the pain associated with DOMS C) The use of NSAID has been shown to completely eliminate the muscle damage associated with DOMS within a 12 hour period D) The specific drug, treatment program, and dosage of NSAIDS to relieve DOMS pain Is well established in the literature.

A) The use of NSAID increased the risk of stomach irritation

The primary adaptation that occurs during heat acclimation are? A) A decreased plasma volume, earlier onset of sweating, and higher sweat rate. B) An increase plasma volume, earlier onset of sweating, and a higher sweat rate C) An increase plasma volume and lower sweat rate D) A decreased plasma volume, earlier onset of sweating, and a lower sweat rate

B) An increase plasma volume, earlier onset of sweating, and a higher sweat rate

Which if the following statements about body temperature homeostasis is correct? A) None of these B) Body temperature is a balance between heat loss and heat gain C) Core temperatures is constantly maintained at 34 degree C D) Skin temperature is usually equal to core temperature

B) Body temperature is a balance between heat loss and heat gain

Which of the following is NOT a common system of overloading? A) Loss of body weight B) Decrease in the heart rate response to exercise C) Chronic fatigue D) Decrease in performance

B) Decrease in the heart rate response to exercise

Intervals aimed at specific improvement tot he ATP-CP system should generally last _______ seconds. A) 90-180 B) 5-10 C) 30-60 D) >180

B) 5-10

Training has been shown to improve exercise economy in both runners and cyclist by as much as ________ over several years of training. A) 1-5% B) 8-15% C) 5-6% D) 25%

B) 8-15%

Cold acclimation results in which of the following physiological adaptations? A) Increase non shivering thermogenesis B) All of these C) Improved ability to prevent large decreases in skin temperature during skin cold exposure D) Improved ability to sleep in cold environments

B) All of these

Heat production can be increased through? A) the action of thyroxine and catecholamines B) All of these C) Non-shivering thermogenesis D) Shivering

B) All of these

Supplementation with mega doses of the antioxidant vitamins C and E has been shown to A) Accelerate training adaptation in skeletal muscles B) Diminish training adaptations in muscle because free radicals are required to promote amino acids uptake in muscle fibers C) Diminish training adaptation in muscle because free radicals are requires to promote amino acid uptake in muscle fibers D) Both diminish training adaptations in muscle because free radicals are requires to activate signal molecules and diminish training adaptations in muscle because free radicals are required to promote amino acid uptake in muscle fibers are correct

B) Diminish training adaptations in muscle because free radicals are required to promote amino acids uptake in muscle fibers

Which of the following is NOT an important factor that contributes to performance in endurance events? A) High VO2 max B) High anaerobic capacity C) Superior exercise efficient/economy D) High lactate threshold

B) High anaerobic capacity

Most, if not all, of the increase in muscle size due to strength training is the result of _________. A) Both hypertrophy and hyperplasia contribute equally B)Hypertrophy C) Hyperplasia D) An increase in muscle water content

B) Hypertrophy

Which of the following physiological factors does NOT contribute to the endurance exercise training-induced increase int he maximal a-vO2 difference? A) Increased muscle blood flow B) Increased hemoglobin in the blood C) Increased mitochondria volume in the muscle D) Increased capillaries in the muscle

B) Increased hemoglobin in the blood

Which of the following endurance training adaptations assist in maintain acid-base balance during exercise? A) Increased lactate production B) Increased mitochondrial volume in skeletal muscle C) increased pyruvate formation D) Increase M, form of LDH

B) Increased mitochondrial volume in skeletal muscle

Which of the following factors does NOT contribute to the endurance exercise training-induced improvements in stroke volume during exercise? A) Increased end-diastolic volume B) Increased peripheral resistance C) Decrease in total peripheral resistance D) Increased cardiac contractility

B) Increased peripheral resistance

The higher the relative humidity, the ________ vapor pressure gradient between the skin and the environment. A) No relationship exists between relative humidity and vapor pressure B) Lower C) None of these D) Higher

B) Lower

After a 15-week program of endurance exercise training, which of the following cardiovascular variable does NOT decrease after 14 days of detraining? A) Maximal stroke volume B) Maximal heart rate C) VO2 max D) Maximal cardiac output

B) Maximal heart rate

During the first 10 weeks of a resistance training program, the initial increases in muscular strength are due primarily to A) Both muscle fiber hypertrophy and muscle hyperplasia are correct B) Neural Adaptation C) Muscle fiber hypertrophy D) Muscle fiber hyperplasia

B) Neural Adaptation

The "RICE" treatment is recommended to improve the recovery from delayed onset muscle soreness. RICE is an abbreviation for ________________. A) None of these B) Rest, ice, compression, and elevation C) Rest, intensity, cold, and elevation D) Recovery, ice, compression, and elevation

B) Rest, ice, compression, and elevation

A cool-down period following heavy exercise is important in _________ A) Preventing muscle cramps B) Returning "pooled" blood from eh exercising skeletal muscle back to central circulation C) Preventing heart stroke D) Allowing the individual to reduce brain flow back to normal

B) Returning "pooled" blood from the exercising skeletal muscle back to central circulation

When an athlete stops exercise training, the training affect is quickly lost. This illustrates the concept of _______. A) Specificity B) Reversibility C) Overload D) The "ten percent rule"

B) Reversibilty

Providing high quantity protein to athletes immediately prior to or after a training session has been shown to A) Increase the activation PGC-1a B) Increase the rate of muscle protein synthesis following both endurance and resistance training C) Both increase the rate of muscle protein synthesis following both endurance and resistance training and accelerate gains in anaerobic power are correct D) Accelerate gains in anaerobic power

C) Both increase the rate of muscle protein synthesis following both endurance and resistance training and accelerate gains in anaerobic power are correct

In response to a decrease in body temperature, humans often exhibit ________ upon response to cold. A) Shivering B) Peripheral vasodilation C) Both peripheral vasoconstriction ands hovering are correct D) Peripheral vasoconstriction

C) Both peripheral vasoconstriction ands hovering are correct

An increase in body core temperature result in? A) Cutaneous Vasoconstriction B) Shivering C) Cutaneous Vasodilation D) Thyroxine release

C) Cutaneous Vasodilation

Th term overload, when used in conjunction with a sport condition program, is defined as A) Injury or damage a muscle group B) Exercise performed above 90% VO2 max C) Exercise training that stresses the cardiovascular and/or skeletal muscles above a level to which its accustomed D) Exercise that result in emotional stress

C) Exercise training the stresses the cardiovascular and/or skeletal muscles above a level to which its accustomed

The body thermostat is located in the? A) Cerebellum B) Brain stem C) Hypothalamus D) Thalamus

C) Hypothalamus

Which of the following factors contributes to the endurance exercise training-induced improvement in Vo2 max A) None of these B) Increased and diastolic volume C) Increase maximal stroke volume D) Increased maximal heart rate

C) Increase maximal stroke volume

A genetic predisposition for athletic talent______________. A) Has limited impact on the individuals climate athletic potential B) Is not necessary for an individual to compete at a work-class level C) Is essential is an individual is to compete at a world-class level D) Is important only power events such as sprinting

C) Is essential is an individual is to compete at a world-class level

Delayed onset of muscle soreness is likely due to __________. A) Muscle cramps B) Lactic acid buildup in muscles C) Microscopic tears in the muscle resulting in calcium release from the sarcoplasmic reticulum D) Depletion of muscle glycogen

C) Microscopic years in the muscle resulting in calcium release from the sarcoplasmic reticulum

Which of the following training adaptations does NOT occur in skeletal muscles following 4-10 weeks of anaerobic exercise training? A) Increased activities of key glycolytic enzymes B) Increased activities of myokinase and creatine phosphokinase C) None of these D) Increased muscle buffer capacity

C) None of these

The increase in VO2 max that occurs following 4 months of endurance exercise training results from an increaseinboth maximal cardiac output and maximal a-vO2 difference. Relatively short durations of endurance exercise training (e.g., 104 months) increases VO2 max primarily by increasing A) The maximal a-vO2 difference B) both the maximal cardiac output and the maximal heart rate are correct C) The maximal cardiac output D) The maximal heart rate

C) The maximal cardiac output

Th heart rate and ventilatory responses to a fixed sub maximal work rate 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 inthe A) AV Node B) Central nervous system C) Trained skeletal muscles D) Spinal Cord

C) Trained skeletal muscles