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NSCA CPT 3rd Edition > Chapter Five > Flashcards

Chapter Five Flashcards

(61 cards)

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1
Q

Which of the following is incorrect regarding stress responses to resistance exercise?
A. can lead to increases in bone mineral
C. leads to muscle growth density
D. results in increased strength
B. is a negative response that inhibits
adaptation

A

B

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2
Q

Which of the following is not a steroid hormone?

A.testosterone
B.growth hormone
C. estrogen
D. any hormone derived from cholesterol

A

B.

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3
Q

Which of the following is incorrect regarding endocrine adaptations to resistance exercise?
A.Testosterone has been shown to increase.
C. Resistance exerciBse leads to upregulation of androgen receptor content.
B.Chronic changes to hormones are greater than acute changes.
D. Growth hormone does not appear to increase.

A

B

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4
Q
  1. Approximately how often does resistance exercise need to be performed to prevent detraining?
A

l or 2 sessions per week

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5
Q

Resistance training is a substantial physiological stressor that primarily causes adaptations in the _______ system.

A

Musculoskeletal

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6
Q

The three main benefits of proper resistance training include muscle growth, increased _________, and enhanced strength.

A

Bone mineral density (BMD)

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7
Q

Progressive overload manipulates ________, intensity, or frequency to create sufficient stress.

A

Training volume

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8
Q

Only about _______% of individuals are considered low responders to muscle growth.

A

10 to 20

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9
Q

Strength increases typically occur within the first _______ of training.

Visible changes in muscle tone or mass occur after _______ months of consistent training.

A

month, 1-2

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10
Q

An effective plan to prevent overtraining includes:

A. 5 straight weeks of max-intensity work

B. Lifting to failure every session

C. Periodization with planned deloads 
D. Increasing volume all the time

A

C

Varying volume & including recovery prevents overtraining

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11
Q

After 14 days of no training, a client can expect:

A. Complete loss of strength

B. No change

C. Minimal decrease in strength
D. Immediate atrophy

A

C

4-day detraining results in small losses, not major strength decline

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12
Q

Which symptom is NOT typically associated with overtraining syndrome?

A. Persistent fatigue

B. Mood disturbances

C. Rapid muscle hypertrophy
D. Sleep issues

A

C

Overtraining causes plateaus and fatigue, not rapid gains

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13
Q

Cross-education in resistance training refers to:

A. Training both agonists and antagonists

B. Strength gains in the untrained limb after unilateral training
C. Educating clients across fitness levels

D. Stimulating both neural and muscular adaptations

A

B

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14
Q

Resistance training most effectively improves VO₂max in which population?

A. Young athletes (20–40 yrs)

B. Older or low-fitness adults (>60 yrs)
C. Individuals who do only resistance training

D. All individuals equally

A

B

Young adults see minimal increases; older/low-fitness clients benefit more

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15
Q

Resistance training–induced increases in tendon cross-sectional area are less pronounced in women because:
A. Higher testosterone in males

B. Females exercise less

C. Estrogen suppresses collagen synthesis
D. Females have less muscle mass

A

C

Estrogen reduces post-exercise collagen synthesis, limiting tendon adaptation

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16
Q

According to the size principle of motor unit recruitment:

A. Fast-twitch units are activated first


B. Recruitment is random

C. Low-threshold units are recruited before high-threshold units

D. Only rate coding governs recruitment

A

C

Motor units are recruited from small to large based on force requirements

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17
Q

Early strength gains (first 1–2 months) are primarily due to:

A. Increased muscle hypertrophy

B. Improved bone density

C. Neural adaptations
D. Elevated testosterone levels

A

C

Initial improvements come from increased motor unit activation, coordination, and firing rate

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18
Q

Which energy systems supply most ATP during a bodybuilding-style resistance training session?

A

. Phosphagen and glycolysis

Glycolysis and the phosphagen system drive ~80% of ATP during resistance work

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19
Q

____ responses occur during or shortly after exercise, while _______ adaptations occur after repeated bouts over time.

A

Acute, Chronic

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20
Q

An example of an acute response is depletion of _______ during high-intensity activity.

A

Creatine phosphate (CP)

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21
Q

Early strength gains are mostly due to _______ adaptations rather than hypertrophy.

A

Neurological

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22
Q

Chronic muscular changes include increased enzyme content, stored energy substrates, and _______ protein content.

A

Contractile and noncontractile

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23
Q

Muscle contraction is initiated when _______ binds to receptors on the sarcolemma.

A

Acetylcholine

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24
Q

_______ measures the electrical activity of muscle during contraction.

A

Electromyography (EMG)

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25
Small muscles rely more on _______ coding, while large muscles rely more on recruitment.
rate
26
Motor units are recruited in order based on the _______ principle.
size
27
Acute fatigue increases both motor unit recruitment and _______ to compensate for force loss.
Firing rate
28
The two primary energy systems during resistance training are the phosphagen system and _______
Glycolysis
29
CP depletion limits ATP production by reducing _______ availability.
ADP phosphorylation
30
Resistance training causes metabolite accumulation, such as lactate and _______ ions, lowering pH.
Hydrogen
31
Lactate accumulation may actually promote _______.

Hypertrophy
32
Anabolic hormones include testosterone, GH, insulin, and _______.
IGF-1
33
The hormone _______ increases fat and carbohydrate breakdown and motor unit activation.
Epinephrine
34
______ is a catabolic hormone that promotes protein breakdown for glucose.
Cortisol
35
2. Hormones drive hypertrophy by binding to specific _______ on muscle cells.

Receptors
36
The key intracellular signaling pathway that regulates muscle protein synthesis is the _______ pathway.

mTORc1
37
To maintain strength, _______ training session(s) per week are generally sufficient.
one
38
Detraining leads to faster atrophy in Type _______ muscle fibers.
II
39
Overreaching is short-term overtraining followed by rest to cause _______ gains.
Supercompensation
40
A strategy to prevent overtraining is planned variation called _______.
periodization
41
Overtraining may cause plateaus, mood changes, sleep disturbances, and loss of _______ mass.
lean body mass
42
The gene _______ is known as the “power gene” but is not essential for training adaptation.
ACTN3
43
Sarcopenia, or age-related muscle loss, begins around age _______ in sedentary individuals.
30
44
42. Strength improvements are greatest when the training is specific to the _______ tested.

Modality or task
45
Resistance training increases androgen receptor content, amplifying the effect of _______
Testosterone
46
Myth: 1 lb of muscle increases REE by 50 kcal/day. Truth: it increases it by less than _______ kcal/day.
10
47
The two-component body composition model separates fat mass and _______.
Fat-free mass (FFM)
48
Resistance training has minimal effects on VO2max in young adults, but more effect in adults over age _______.
60
49
Capillarization increases, helping to maintain _______ despite muscle growth.
Blood flow
50
Resistance training can augment aerobic performance by improving _______ and power.
Muscular strength
51
Hypertrophy dilutes mitochondrial and enzyme concentration, but _______ levels may still increase.
Absolute
52
Cartilage adaptations to training include increased content of glycosaminoglycan and _______.
Collagen
53
Dynamic loading enhances cartilage nutrient diffusion due to its _______ nature.
Avascular
54
Estrogen may inhibit _______ synthesis, leading to less tendon hypertrophy in females.
Collagen
55
The most BMD benefit for premenopausal women is seen in the _______ spine.
lumbar
56
Resistance training stimulates bone formation through _______.
Strain (deformation)
57
58
Hypertrophy is more pronounced in _______ twitch fibers.
Fast (Type II)
59
Chronic resistance training causes fiber type shifts from Type IIx to Type _______.
IIa
60
Cross-education refers to strength increases in the _______ limb after unilateral training.
Untrained
61
Increased EMG amplitude and motor unit synchronization are examples of chronic _______ adaptations
Neurological

NSCA CPT 3rd Edition (7 decks)

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