Page 1 of 16
NASM STUDY GUIDE TO BODYBUILDING
QUESTIONS AND CORRECT ANSWERS LATEST
VERSION (VERIFIED ANSWERS)
Three Types of Muscle - Answer:
1. Skeletal
2. Cardiac
3. Smooth
2 forms of Hypertrophy - Answer:
1. In series
2. In parallel
Primary mechanism for hypertrophy associated with resistance training - Answer:
Increase in number of sarcomeres in parallel
How is in series hypertrophy achieved - Answer: Increasing the number of
sarcomeres- basic functional unit of muscle- along length of fiber
Though in series hypertrophy does take place in humans, it only occurs in extreme
cases such as
- Answer: Following immobilization of a joint by a cast
or
By performing very long duration incline treadmill walking
How is in parallel hypertrophy achieved?
,Page 2 of 16
- Answer: When sarcomeres (basic functional unit of muscle) are added next to
each other
(Muscle cross-sectional area is increased)
(Produces thicker/fuller muscle)
Maximal muscular strength v Hypertrophy - Answer: Maximal muscular strength:
Ability to lift heavy loads
Substantial neurological component (By enhancing various neurological factors, an
individual is better able to produce optimal force... the nervous system sends faster
and stronger electrical signals to muscles to increase strength)
Hypertrophy is regulated by a number of intracellular factors (factors within the
cell)
Sarcomere - Answer: Contractile unit of muscle
Muscle hypertrophy is ultimately a function of what? - Answer: Protein balance -
synthesize more muscle proteins than you break down and you will pack on size
Three mechanisms involved in exercise-induced muscle hypertrophy - Answer: 1.
Mechanical tension
2. Muscle damage
3. Metabolic stress
Mechanical Tension - Answer: The amount of force developed by muscle fibers in
response to a stimulus
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How can mechanical tension be developed? - Answer: Either by static (no
movement) or dynamic (traditional resistance training involving concentric and
eccentric actions) muscle activity
How does mechanical tension work? - Answer: When resistance is applied to a
muscle, the associated forces are sensed by the fibers and converted into chemical
signals that ultimately result in increased production of muscle proteins
Fibers recruited in accordance with the size principle: - Answer: Smaller Type 1
fibers (slow-twitch, endurance-based, + fatigue-resistant) activated first.
Then Type 2 fibers (fast-twitch, high force-producing capacity, + easily fatigued)
brought into play as demand on muscles increase
Which fiber type has the most impact on muscular gains? - Answer: Type 2
Damage to muscle fibers is fundamentally caused by which type of exercise? -
Answer: Eccentric
Concentric - Answer: Muscle shortening
Eccentric - Answer: Muscle lengthens
Contractile elements - Answer: Actin and mysoin
Exercise-induced muscle damage promotes hypertrophy in several ways - Answer:
Increased activation of satellite cells
NASM STUDY GUIDE TO BODYBUILDING
QUESTIONS AND CORRECT ANSWERS LATEST
VERSION (VERIFIED ANSWERS)
Three Types of Muscle - Answer:
1. Skeletal
2. Cardiac
3. Smooth
2 forms of Hypertrophy - Answer:
1. In series
2. In parallel
Primary mechanism for hypertrophy associated with resistance training - Answer:
Increase in number of sarcomeres in parallel
How is in series hypertrophy achieved - Answer: Increasing the number of
sarcomeres- basic functional unit of muscle- along length of fiber
Though in series hypertrophy does take place in humans, it only occurs in extreme
cases such as
- Answer: Following immobilization of a joint by a cast
or
By performing very long duration incline treadmill walking
How is in parallel hypertrophy achieved?
,Page 2 of 16
- Answer: When sarcomeres (basic functional unit of muscle) are added next to
each other
(Muscle cross-sectional area is increased)
(Produces thicker/fuller muscle)
Maximal muscular strength v Hypertrophy - Answer: Maximal muscular strength:
Ability to lift heavy loads
Substantial neurological component (By enhancing various neurological factors, an
individual is better able to produce optimal force... the nervous system sends faster
and stronger electrical signals to muscles to increase strength)
Hypertrophy is regulated by a number of intracellular factors (factors within the
cell)
Sarcomere - Answer: Contractile unit of muscle
Muscle hypertrophy is ultimately a function of what? - Answer: Protein balance -
synthesize more muscle proteins than you break down and you will pack on size
Three mechanisms involved in exercise-induced muscle hypertrophy - Answer: 1.
Mechanical tension
2. Muscle damage
3. Metabolic stress
Mechanical Tension - Answer: The amount of force developed by muscle fibers in
response to a stimulus
, Page 3 of 16
How can mechanical tension be developed? - Answer: Either by static (no
movement) or dynamic (traditional resistance training involving concentric and
eccentric actions) muscle activity
How does mechanical tension work? - Answer: When resistance is applied to a
muscle, the associated forces are sensed by the fibers and converted into chemical
signals that ultimately result in increased production of muscle proteins
Fibers recruited in accordance with the size principle: - Answer: Smaller Type 1
fibers (slow-twitch, endurance-based, + fatigue-resistant) activated first.
Then Type 2 fibers (fast-twitch, high force-producing capacity, + easily fatigued)
brought into play as demand on muscles increase
Which fiber type has the most impact on muscular gains? - Answer: Type 2
Damage to muscle fibers is fundamentally caused by which type of exercise? -
Answer: Eccentric
Concentric - Answer: Muscle shortening
Eccentric - Answer: Muscle lengthens
Contractile elements - Answer: Actin and mysoin
Exercise-induced muscle damage promotes hypertrophy in several ways - Answer:
Increased activation of satellite cells
