NSCA-CSCS CHAPTER 5 EXAM
QUESTIONS AND ANSWERS
Characterized by high-intensity, intermittent bouts of exercise - Correct Answers -
anaerobic training
Anaerobic energy systems include: - Correct Answers --Anaerobic Alactic System
(Creatine Phosphate or Phosphagen System)
-Anaerobic Lactic System (Glycolytic System)
The aerobic system has limited involvement in high-intensity activities, but does play an
important role in the recovery of ___________ during periods of low-intensity exercise
or _______ - Correct Answers -energy stores, rest
Exercises such as sprinting and plyometric drills primarily stress what system? What is
the duration and what is the recovery time between sets? - Correct Answers -CP; less
than 10 seconds in duration and minimize fatigue allowing almost complete recovery
between sets (i.e. 5-7 min)
Longer duration interval-type anaerobic training predominantly uses energy production
from what system? How long are the rest intervals - Correct Answers -Glycolytic, rest
intervals = 20-60 seconds and are shorter than when CP system is used
Physiological adaptations to anaerobic resistance training include changes to - Correct
Answers --nervous system
-connective tissue
-muscular
-CV
-endocrine
Increased neural drive is critical to maximizing the expression of muscular strength and
power. Augmented neural drive is thought to occur via .....
in which gains in maximal strength and power are generally associated with - Correct
Answers --increased agonist muscle recruitment
-improved neuronal firing rates
-greater synchronization in the timing of neural discharge during high-intensity muscular
contractions
-combo of these factors
,In addition to increased neural drive, a reduction in what happens with long-term
anaerobic training? - Correct Answers -inhibitory mechanisms (i.e. from the GTO)
True or false: research shows that only 71% of muscle tissue is activated during
maximal efforts in untrained populations as compared to trained populations. - Correct
Answers -True
After the use of anaerobic training methods, what muscle fibers are elevated as a
means to support heightened levels of force expression? - Correct Answers -fast twitch
True or false: all types of metabolism are involved to some extent in all activities -
Correct Answers -true
wet trying to figure out primary metabolic demands of various sports, what do you have
to take into consideration? - Correct Answers -Duration of activity and intensity of
activity
The functional unit of the neuromuscular system is called what? - Correct Answers -the
motor unit
What makes up a motor unit? - Correct Answers -alpha motor neuron and the muscle
fibers it activates
the summation of overlapping action potentials is expressed as - Correct Answers -
augmented contractile strength
Size principle - Correct Answers -motor units are recruited in order according to their
recruitment thresholds and firing rates
True or false: once a motor unit is recruited, less activation is needed in order for it to be
rerecruited. - Correct Answers -True- this is important for strength and power training,
as the high-threshold motor units may be more readily activated subsequent to prior
recruitment
Are low or high threshold motor units recruited first? - Correct Answers -low - which
have lower force capacities than higher-threshold motor units.
To get to higher-threshold motor units, the body must first recruit the lower-threshold
motor units
Selective recruitment and when it is used - Correct Answers -An exception to the size
principle: An athlete may inhibit the lower-threshold motor units and activate higher-
threshold motor units in their place.
Critical when force production is required at very high speeds for the expression of
muscular power
, Selective recruitment appears to be a beneficial intrinsic neural mechanism favoring
what type of exercise? - Correct Answers -explosive
With heavy resistance training, all muscle fibers hypertrophy because... - Correct
Answers -motor units are recruited in a sequential order by their size to produce high
levels of force
In advanced lifters, how does the CNS adapt in order to promote greater production of
power or speed in a movement? - Correct Answers -allows well-trained athletes to
recruit some motor units in a nonconsecutive order, by recruiting larger ones first
Explain the level of tissue activation that results from chronic resistance training for
muscular hypertrophy - Correct Answers -As muscle size increases, it does not require
as much neural activation to lift a given load
What is the relationship type between rate of firing of a motor unit and force production
magnitude? - Correct Answers -positive relationship
Increase in firing rate of a motor unit is dependent on: - Correct Answers -muscle size
(smaller muscles rely more on increased firing rate to enhance force production
whereas larger muscles depend more on recruitment
Resistance training may result in a more synchronized pattern of activation during the
exertion of large forces. Synchronization is potentially more critical to the ________ of
force production and less significant with regard to the overall _______ of force
developed - Correct Answers -TIMING, LEVEL
True or false: anaerobic training does not play a role in enhancing firing rates of
recruited motor units - Correct Answers -false - it DOES play a role (i.e. it might result in
a more sychonrized pattern where the firing of two or more motor units happen at a
fixed interval)
myotactic reflex - Correct Answers -harnesses the involuntary elastic properties of the
muscle and connective tissue and acts to positively increase force production w/o any
additional energy requirement.
Anaerobic training causes positive changes in the reflex (i.e. muscle spindle or stretch
reflex) response of the NM system and enhances the _____ and _____ of force
development via this myotactic reflex - Correct Answers -magnitude and rate
a common research tool used to examine the magnitude of neural activation within
skeletal muscle - Correct Answers -Electromyography (EMG)
An increase in EMG signal indicates... - Correct Answers -greater neuromuscular
activity
QUESTIONS AND ANSWERS
Characterized by high-intensity, intermittent bouts of exercise - Correct Answers -
anaerobic training
Anaerobic energy systems include: - Correct Answers --Anaerobic Alactic System
(Creatine Phosphate or Phosphagen System)
-Anaerobic Lactic System (Glycolytic System)
The aerobic system has limited involvement in high-intensity activities, but does play an
important role in the recovery of ___________ during periods of low-intensity exercise
or _______ - Correct Answers -energy stores, rest
Exercises such as sprinting and plyometric drills primarily stress what system? What is
the duration and what is the recovery time between sets? - Correct Answers -CP; less
than 10 seconds in duration and minimize fatigue allowing almost complete recovery
between sets (i.e. 5-7 min)
Longer duration interval-type anaerobic training predominantly uses energy production
from what system? How long are the rest intervals - Correct Answers -Glycolytic, rest
intervals = 20-60 seconds and are shorter than when CP system is used
Physiological adaptations to anaerobic resistance training include changes to - Correct
Answers --nervous system
-connective tissue
-muscular
-CV
-endocrine
Increased neural drive is critical to maximizing the expression of muscular strength and
power. Augmented neural drive is thought to occur via .....
in which gains in maximal strength and power are generally associated with - Correct
Answers --increased agonist muscle recruitment
-improved neuronal firing rates
-greater synchronization in the timing of neural discharge during high-intensity muscular
contractions
-combo of these factors
,In addition to increased neural drive, a reduction in what happens with long-term
anaerobic training? - Correct Answers -inhibitory mechanisms (i.e. from the GTO)
True or false: research shows that only 71% of muscle tissue is activated during
maximal efforts in untrained populations as compared to trained populations. - Correct
Answers -True
After the use of anaerobic training methods, what muscle fibers are elevated as a
means to support heightened levels of force expression? - Correct Answers -fast twitch
True or false: all types of metabolism are involved to some extent in all activities -
Correct Answers -true
wet trying to figure out primary metabolic demands of various sports, what do you have
to take into consideration? - Correct Answers -Duration of activity and intensity of
activity
The functional unit of the neuromuscular system is called what? - Correct Answers -the
motor unit
What makes up a motor unit? - Correct Answers -alpha motor neuron and the muscle
fibers it activates
the summation of overlapping action potentials is expressed as - Correct Answers -
augmented contractile strength
Size principle - Correct Answers -motor units are recruited in order according to their
recruitment thresholds and firing rates
True or false: once a motor unit is recruited, less activation is needed in order for it to be
rerecruited. - Correct Answers -True- this is important for strength and power training,
as the high-threshold motor units may be more readily activated subsequent to prior
recruitment
Are low or high threshold motor units recruited first? - Correct Answers -low - which
have lower force capacities than higher-threshold motor units.
To get to higher-threshold motor units, the body must first recruit the lower-threshold
motor units
Selective recruitment and when it is used - Correct Answers -An exception to the size
principle: An athlete may inhibit the lower-threshold motor units and activate higher-
threshold motor units in their place.
Critical when force production is required at very high speeds for the expression of
muscular power
, Selective recruitment appears to be a beneficial intrinsic neural mechanism favoring
what type of exercise? - Correct Answers -explosive
With heavy resistance training, all muscle fibers hypertrophy because... - Correct
Answers -motor units are recruited in a sequential order by their size to produce high
levels of force
In advanced lifters, how does the CNS adapt in order to promote greater production of
power or speed in a movement? - Correct Answers -allows well-trained athletes to
recruit some motor units in a nonconsecutive order, by recruiting larger ones first
Explain the level of tissue activation that results from chronic resistance training for
muscular hypertrophy - Correct Answers -As muscle size increases, it does not require
as much neural activation to lift a given load
What is the relationship type between rate of firing of a motor unit and force production
magnitude? - Correct Answers -positive relationship
Increase in firing rate of a motor unit is dependent on: - Correct Answers -muscle size
(smaller muscles rely more on increased firing rate to enhance force production
whereas larger muscles depend more on recruitment
Resistance training may result in a more synchronized pattern of activation during the
exertion of large forces. Synchronization is potentially more critical to the ________ of
force production and less significant with regard to the overall _______ of force
developed - Correct Answers -TIMING, LEVEL
True or false: anaerobic training does not play a role in enhancing firing rates of
recruited motor units - Correct Answers -false - it DOES play a role (i.e. it might result in
a more sychonrized pattern where the firing of two or more motor units happen at a
fixed interval)
myotactic reflex - Correct Answers -harnesses the involuntary elastic properties of the
muscle and connective tissue and acts to positively increase force production w/o any
additional energy requirement.
Anaerobic training causes positive changes in the reflex (i.e. muscle spindle or stretch
reflex) response of the NM system and enhances the _____ and _____ of force
development via this myotactic reflex - Correct Answers -magnitude and rate
a common research tool used to examine the magnitude of neural activation within
skeletal muscle - Correct Answers -Electromyography (EMG)
An increase in EMG signal indicates... - Correct Answers -greater neuromuscular
activity
