Flashcards in Chapter 12 Deck (25)
Being significantly under a healthy body weight may be due to several factors. Which one of the following is NOT one of these factors?
A low basal metabolic rate, acquired through genetic material
IF one desires to gain weight, one should adhere to all of the following guidelines EXCEPT
Calculate your average energy needs weekly
The number of times you perform a specific exercise is referred to as
To train for strength you should combine _____ resistance with a _____ number of repetitions.
The method of resistance-training that involves the lengthening contraction of a muscle to resist gravity is called the _____ method.
A reasonable weight gain goal during the early stages of resistance-training would be _____ pounds of muscle per week.
When considering the different type of programs utilized for gaining weight, which of the following is true?
Isotonic and isokinetic programs are comparable in their ability to produce gains in muscle size and strength
Resistance-training is recommended mainly as a means of gaining muscle mass, body weight, and strength, but it may confer some additional physiological benefits. Which one of the following is a benefit?
It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL cholesterol and imrpoved glucose metabolism
How many Calories per day would be needed to allow a one pound increase in lean body weight per week during a resistance-training program?
Which of the following is true for a high-Calorie diet?
To gain weight wisely, one needs to eat healthful foods, but in greater amounts.
Resistance training will stimulate muscle growth by a variety of mechanisms. Which of the following is considered to be the least likely mechanism of increasing muscle size?
Which of the following would be the least likely dietary recommendation for somone trying to gain weight in lean muscle mass?
Consume plenty of drinks with caffeine, like soda and coffee
To gain one pound of muscle weight per week on a weight-training program, an
individual might need an additional 14 grams of protein per day above the RDA, in
addition to increased Calories. Which of the following would not supply at least that
amount of protein daily?
1 glass of orange juice, 2 slices of toast, and 1 banana
Which of the following statements is false relative to post-exercise nutrition?
Carbohydrate supplementation alone after resistance training promotes muscle protein synthesis
Which of the following is a high-quality protein?
All the above are high-quality proteins
The major concern when gaining weight must be to increase the fat-free mass, with little or no increase in body fat stores.
The specificity principle of training basically means that if an individual wants to gain muscle mass in a certain part of the body, those muscles must be exercised.
Muscle protein synthesis occurs for up to twenty-four hours after a single bout of heavy resistane exercise.
Resistance-training programs may be designed to train the ATP-PC and the oxygen energy systems only.
Resistance-training exercises may increase bone mineral content, thus, they are an important consideration for females to help prevent osteoporosis later in life.
Resistance-training should be avoided by the elderly.
In order to meet the needs of a weight-gaining program, protein, or amino acid supplementation is generally necessary.
For individuals attempting to lose weight, but maintain lean body mass, increasing the percentage of energy intake from protein may be recommended.
For athletes, timing of protein intake may be an important consideration. Research
reviews indicate evidence increasingly supports the conclusion that consumption of
protein in close temporal proximity to the performance of resistance exercise promotes
greater muscular hypertrophy.