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Section II Exercise Physiology (Q1-Q26) 1. Which of the following training techniques will most likely cause the greatest caloric expenditure from excess post-exercise oxygen consumption (EPOC) following a one-hour exercise bout? a. b. c. d. Weight training using 60-75% 1RM Yoga Steady-state aerobic training in the fat-burning zone Interval aerobic training in the carbohydrate zone 2. Completing three minutes of moderate intensity exercise would use fuel primarily from which metabolic pathway? a. b. c. d. Aerobic metabolism of proteins Anaerobic metabolism of creatine phosphate Aerobic metabolism of lipids Anaerobic metabolism of carbohydrates 3. Cellular adaptations to aerobic exercise include increasing the oxidative capacity of fast twitch muscle fibers via _________________. a. b. c. d. increased mitochondrial density increased anaerobic enzymes increased protein concentration reduced reliance on intramuscular fat 4. In general, it takes _____________ before protein synthesis will enhance a muscle’s size and the respective motor unit’s force capabilities. a. b. c. d. 1-2 weeks 3-4 weeks 6-8 weeks >3 months 5. Which of the following is the primary factor responsible for an increase in muscle hypertrophy in response to resistance training? a. b. c. d. The concentration of anabolic hormone An increase in the number of muscle fibers The conversion of slow twitch fibers to fast twitch The number of sarcomeres within a myofibril 6. A motor nerve and all of the muscle fibers it innervates is called a ___________. a. b. c. d. myofibril motor unit motor pool action potential 7. The cellular organelle responsible for aerobic energy production is the ___________. a. b. c. d. sarcoplasmic reticulum actomyosin sarcolemma mitochondria 8. ________ initiates a muscle contraction by binding to troponin. a. b. c. d. Sodium Potassium Calcium Magnesium 9. _________ is the primary fuel used to create ATP during a 3RM bench press test. a. b. c. d. Glucose Creatine Phosphate Acetyl-CoA Pyruvate 10. ________ is/are used to make ATP anaerobically during high intensity exercise, making it a key dietary fuel source for activity. a. b. c. d. Fat Carbohydrates Protein Vitamins 11. Cardiac output x (a-v)O2 difference represents _________, which determines the caloric cost of the exercise. a. b. c. d. oxygen consumption (VO2) blood pressure rate-pressure product myocardial demand 12. Which of the following minerals play a role in cellular fluid balance and affects risk of dehydration during exercise? a. b. c. d. Sodium Chloride Potassium All of the above 13. Although all energy systems are used to various extents, intense activities that last 30-45 seconds will predominantly rely on __________ for energy production. a. b. c. d. phosphagen (ATP-CP) anaerobic glycolysis fat oxidation aerobic glycolysis 14. Which of the following may cause inhibition to muscle cell contractility during physical activity? a. b. c. d. Lactic acid VO2max Heart rate CO2 15. Which of the following is the contractile unit of a skeletal muscle that runs in sequence along the myofibril? a. b. c. d. Sarcoplasmic reticulum Fascicule Sarcomere Actomyosin 16. Suppose that after several weeks of training a client’s VO2max increased from 34 ml∙kg1 ∙min-1 to 38 ml∙kg-1∙min-1. Which of these physiological adaptations played a role in the improvement? a. b. c. d. An increase in O2 extraction and increased cardiac output due to training An increase in glycolytic enzymes and increased maximum heart rate due to training An increase in heart size and fast-twitch motor units A decrease in (a-v)O2 difference and decreased cardiac output due to training 17. The __________ is the first system of the body to adapt to exercise. a. b. c. d. muscular system nervous system endocrine system cardiovascular system 18. The _________ muscle fiber is largest in diameter and has the greatest potential for increases in size. a. b. c. d. type I type IIa type IIb slow twitch 19. The voluntary action of muscle is controlled by signals from the nervous system called _________. a. b. c. d. action potentials motor signals voluntary impulses dynamic reflexes 20. Endurance athletes usually have a lower heart rate at rest due to ________. a. b. c. d. a greater stroke volume greater fat metabolism higher levels of epinephrine at rest reduced contractility of the left ventricle 21. A person’s approximate caloric expenditure for each liter of oxygen used is ___________. a. b. c. d. 5 kcal 20 kcal 100 kcal 3,500 kcal 22. A person’s unique adaptation response to a particular resistance training program is primarily due to ___________. a. b. c. d. aerobic adaptations differences in muscle fiber concentrations heart size fasting blood glucose levels 23. Diastolic blood pressure ___________ during aerobic exercise and ___________ during resistance training. a. b. c. d. decreases, increases slightly decreases, significantly decreases slightly increases, significantly increases increases, decreases 24. Which is NOT an adaptive change in the nervous system in response to resistance training? a. b. c. d. Increased recruitment of the motor units Increased motor unit firing synchronicity Increased firing rate of the motor units Increased protein synthesis 25. Which of the following is produced during energy metabolism and determines calories expended during an activity? a. b. c. d. Water Carbon dioxide Oxygen ATP 26. What is the primary reason it is necessary to take longer rest periods between subsequent sets of near maximal resistance training exercises for optimal strength gains? a. b. c. d. To convert lactic acid to lactate To replenish creatine phosphate in the muscle tissue To reduce heart rate response To reduce blood pressure response 27. What rest interval between sets of 5RM deadlifts would ensure restoration of the phosphagen system and proper performance in the next effort? a. 30 seconds b. 60 seconds c. 90 seconds d. 120 seconds 28. Stroke volume refers to the _______________. a. number of contractions of the heart per minute b. pressure of the blood in the right ventricle c. amount of blood expelled by the left ventricle per contraction (beat) d. volume of blood in the heart between beats 29. Aerobic metabolism in the muscle cell occurs within which organelle? a. mitochondria b. golgi tendons c. sarcomeres d. muscle spindles 30. Why would a low-intensity walking program be ineffective cardiovascular exercise prescription for reducing body fat in a physically-active client? a. low rate of caloric expenditure b. high rate of lactic acid production c. low turnover of ATP d. high bodily protein synthesis 31. The amount of O2 used by the body during a training session is referred to as ___________. a. VO2max b. (a-v)O2 difference c. oxygen uptake d. ejection fraction 32. What byproduct of glycolysis triggers an elevation in the respiration rate when concentrations are high in the blood? a. Acytel CoA b. nitrogen c. creatine d. lactic acid 33. When prescribing balance and stability training, such as having a client stand on one foot while performing trunk rotation, the emphasis for improvement occurs through: a. improvements in proprioception b. antagonist inhibition c. increased mass in local movers d. improved endocrine response 34. Which of the following adaptations will occur to slow-twitch fibers within a muscle after regular participation in a resistance training program? a. conversion into type II fibers b. increased force capacity c. new fibers will be created d. decreased glycogen storage capacity 35. What is the minimal rest time needed between vertical jump assessments so that the depleted ATP is fully replenished? a. 15 seconds b. 30 seconds c. 45 seconds d. 90 seconds 36. The breakdown of what biological energy source results in the production of lactic acid? a. ATP b. glucose c. creatine phosphate d. amino acids 37. An individual’s blood pressure is a product of which two factors? a. capillary density and glycogen storage b. VO2max and peripheral resistance c. cellular respiration and heart rate d. heart rate and peripheral resistance 38. Which superset would be optimal for maximizing fiber recruitment and promoting muscle hypertrophy? a. lunge and seated row b. bench press and dumbbell flyes c. leg press and lat pull-down d. shoulder press and abdominal crunches 39. Initial improvements in strength associated with resistance training are primarily due to: a. improvements in the nervous sytem b. cardiovascular system adjustments c. reduced endocrine system responses d. delayed onset of fatigue due to reduced heart rate responses 40. What is different in the endocrine response to a 5RM squat when compared with a 15RM squat? a. more insulin is released b. more glucagon is released c. more testosterone is released d. more cortisol is released 41. Which pairs of movements employ reciprocal inhibition in a set aimed at strength and flexibility? a. squat and rotator cuff stretch b. seated leg extension and hamstring stretch c. Romanian deadlift and pectoralis stretch d. triceps pushdown and triceps stretch 42. What is the minimal rest interval needed between sets of squats using a 3RM intensity to ensure adequate recovery? a. 30 seconds b. 60 seconds c. 90 seconds d. 180 seconds 43. Once stroke volume levels off, any further increase in intensity during aerobic exercise will be supported by an increase in: a. VO2max b. heart rate c. lactate production d. respiration rate 44. Which of the following energy substrates can be metabolized aerobically or anaerobically to produce ATP? a. glycogen b. amino acids c. trigylcerides d. complete proteins 45. What type of contraction is performed by the abdominals and erector spinae muscle group during the performance of a push-up? a. isokinetic b. isometric c. concentric d. eccentric 46. The storage of what energy is most associated with premature fatigue during both aerobic and anaerobic exercise. a. amino acids b. glycogen c. ATP d. creatine phosphate 47. A motor neuron and all of the muscle fibers it innervates form a ___________. a. cross bridge b. mitochondria c. motor unit d. sarcomere 48. The sliding filament theory of muscular contraction states ___________. a. thin actin filaments move over thick myosin filaments to produce force b. motor units cross each other as they are recruited c. filaments in ATP are separated by ATPase d. force is produced by tendons which pull on the connected bone 49. Which of the following is a postural muscle characterized by a relatively greater slow-twitch fiber density? a. trapezius b. gluteus medius c. obliques d. soleus 50. The fuel for a 12RM bench press will primarily come from _________. a. ATP b. creatine phosphate c. sugar d. fat 51. Which system of the body has the greatest adaptation rate when exposed to a new training program? a. nervous system b. cardiovascular system c. endocrine system d. digestive system 52. Which exercise would be most beneficial for promoting strength gains in the legs? a. walking lunge (12RM) b. overhead squat (15RM) c. vertical jump (1RM) d. leg press (6RM) 53. What type of activity is most beneficial for correcting myofascial restriction associated with previous training? a. static flexibility training b. low-level plyometrics c. foam rolling d. calisthenics 54. Which of the following supersets would be of the greatest benefit to a weight-loss goal? a. triceps pushdown superset with dumbbell lateral raise b. biceps curl superset with calf raise c. seated leg extension superset with back extension d. front squat to press superset with reverse lunge with MB rotation 55. Delayed-onset muscle soreness generally occurs: a. 30-60 minutes after a training session starts b. 1-3 hours after a training session ends c. 24-72 hours after a training session ends d. at least 72 hours after a training session ends 56. If attempting to lose body weight, what would be the best choice for conditioning when only 30 minutes is available? a. Steady-state training at 60-65% of VO2max b. Free weight training using compound exercises c. Two-minute, high-intensity interval circuits using resistance exercises d. Yoga in a hot environment