ES 380 FINAL EXAM Questions and Correct Answers 100% Verified Graded A+
Anaerobic training - High-intensity, intermittent bouts of exercise such as resistance
training; plyometric drills; and speed, agility, and interval training
Imposed demands - Adaptations are specific to the:
Low-threshold motor units are recruited first and have lower force capabilities than higher-
threshold motor units - Size principle:
Activated - Adaptations only occur in muscle fibers that are:
Neural adaptations - Source of strength gains from RT in the first 8-10 weeks:
Muscular adaptations - Source of strength gains from RT in after 10 weeks:
Young men - Greatest strength gains in:
40% - Mean strength increases in untrained participants:
20% - Mean strength increases in moderately trained participants:
16% - Mean strength increases in trained participants:
,10% - Mean strength increases in advanced participants:
2% - Mean strength increases in elite participants:
Heavier loads - Most effective for fiber recruitment:
Type of exercise used, its intensity, and its volume - The effects of training are related to
the:
Cannot; plasticity - Strength enhancement __________ occur without neural adaptations
via _________
Higher brain centers; individual muscle fibers - Anaerobic training may elicit adaptations
along the neuromuscular chain, beginning in the _____________________________ and
continuing down to the level of ___________________________
Activation of prime movers
Improved coactivation of the synergists
Reduced coactivation of the antagonists
Neuromuscular reflex potentiation (↑ rate of force development)
Increase neuromuscular junction area - Neural adaptations caused by resistance training is
due to an:
,Increase in neural drive
Increased motor unit firing frequency (rate coding)
Enhanced motor unit synchronization (recruiting motor units at same moment)
Increased motoneuron excitability (more ACh, more excitatory neurotransmitters, less inhibitory
neurotransmitters)
Down regulation of inhibitory pathways (Golgi tendon organ) - Neural adaptations caused
by resistance training from activation of prime movers is increased via:
= ↑ motor units firing, ↑ synergists muscles, ↑ firing sync - ↑ Neural drive =
Motor units are recruited in a sequential order by their size to produce high levels of force -
With heavy resistance training, all muscle fibers get larger b/c:
Recruiting larger ones first to promote great power or speed in a movement - In advanced
lifters, the CNS may adapt by allowing recruitment in non-consecutive order, by:
Increasing its size
, Facilitating fiber type transitions
Enhancing its biochemical and ultrastructural components - Skeletal muscle adapts to
anaerobic training primarily by:
Cross-sectional area - Muscle fiber hypertrophy → ↑ __________________
Greater - Type II fibers have ______________ increases in size than type I fibers
mTOR - Resistance training → ↑ protein synthesis via:
↓; ↑
↑; ↓ - During exercise:
__ synthesis, __ degradation
After exercise:
__ synthesis, __ degradation
20-25 g - Consume __-__ g protein after resistance exercise for muscle growth
1.6-1.7 g - Consume __-__ g protein per kg body weight per day to increase muscle mass
Testosterone - Fiber hypertrophy facilitated by:
Anaerobic training - High-intensity, intermittent bouts of exercise such as resistance
training; plyometric drills; and speed, agility, and interval training
Imposed demands - Adaptations are specific to the:
Low-threshold motor units are recruited first and have lower force capabilities than higher-
threshold motor units - Size principle:
Activated - Adaptations only occur in muscle fibers that are:
Neural adaptations - Source of strength gains from RT in the first 8-10 weeks:
Muscular adaptations - Source of strength gains from RT in after 10 weeks:
Young men - Greatest strength gains in:
40% - Mean strength increases in untrained participants:
20% - Mean strength increases in moderately trained participants:
16% - Mean strength increases in trained participants:
,10% - Mean strength increases in advanced participants:
2% - Mean strength increases in elite participants:
Heavier loads - Most effective for fiber recruitment:
Type of exercise used, its intensity, and its volume - The effects of training are related to
the:
Cannot; plasticity - Strength enhancement __________ occur without neural adaptations
via _________
Higher brain centers; individual muscle fibers - Anaerobic training may elicit adaptations
along the neuromuscular chain, beginning in the _____________________________ and
continuing down to the level of ___________________________
Activation of prime movers
Improved coactivation of the synergists
Reduced coactivation of the antagonists
Neuromuscular reflex potentiation (↑ rate of force development)
Increase neuromuscular junction area - Neural adaptations caused by resistance training is
due to an:
,Increase in neural drive
Increased motor unit firing frequency (rate coding)
Enhanced motor unit synchronization (recruiting motor units at same moment)
Increased motoneuron excitability (more ACh, more excitatory neurotransmitters, less inhibitory
neurotransmitters)
Down regulation of inhibitory pathways (Golgi tendon organ) - Neural adaptations caused
by resistance training from activation of prime movers is increased via:
= ↑ motor units firing, ↑ synergists muscles, ↑ firing sync - ↑ Neural drive =
Motor units are recruited in a sequential order by their size to produce high levels of force -
With heavy resistance training, all muscle fibers get larger b/c:
Recruiting larger ones first to promote great power or speed in a movement - In advanced
lifters, the CNS may adapt by allowing recruitment in non-consecutive order, by:
Increasing its size
, Facilitating fiber type transitions
Enhancing its biochemical and ultrastructural components - Skeletal muscle adapts to
anaerobic training primarily by:
Cross-sectional area - Muscle fiber hypertrophy → ↑ __________________
Greater - Type II fibers have ______________ increases in size than type I fibers
mTOR - Resistance training → ↑ protein synthesis via:
↓; ↑
↑; ↓ - During exercise:
__ synthesis, __ degradation
After exercise:
__ synthesis, __ degradation
20-25 g - Consume __-__ g protein after resistance exercise for muscle growth
1.6-1.7 g - Consume __-__ g protein per kg body weight per day to increase muscle mass
Testosterone - Fiber hypertrophy facilitated by:
