Chapter 12

Question 1

Being significantly under a healthy body weight may be due to several factors. Which one of the following is NOT one of these factors?

Answer 1

A low basal metabolic rate, acquired through genetic material

Question 2

IF one desires to gain weight, one should adhere to all of the following guidelines EXCEPT

Answer 2

Calculate your average energy needs weekly

Question 3

The number of times you perform a specific exercise is referred to as

Answer 3

Repetitions

Question 4

To train for strength you should combine _____ resistance with a _____ number of repetitions.

Answer 4

High; low

Question 5

The method of resistance-training that involves the lengthening contraction of a muscle to resist gravity is called the _____ method.

Answer 5

Eccentric

Question 6

A reasonable weight gain goal during the early stages of resistance-training would be _____ pounds of muscle per week.

Answer 6

0.5-1.0

Question 7

When considering the different type of programs utilized for gaining weight, which of the following is true?

Answer 7

Isotonic and isokinetic programs are comparable in their ability to produce gains in muscle size and strength

Question 8

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?

Answer 8

It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL cholesterol and imrpoved glucose metabolism

Question 9

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?

Answer 9

400-500

Question 10

Which of the following is true for a high-Calorie diet?

Answer 10

To gain weight wisely, one needs to eat healthful foods, but in greater amounts.

Question 11

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?

Answer 11

Rapid hyperplasia

Question 12

Which of the following would be the least likely dietary recommendation for somone trying to gain weight in lean muscle mass?

Answer 12

Consume plenty of drinks with caffeine, like soda and coffee

Question 13

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?

Answer 13

1 glass of orange juice, 2 slices of toast, and 1 banana

Question 14

Which of the following statements is false relative to post-exercise nutrition?

Answer 14

Carbohydrate supplementation alone after resistance training promotes muscle protein synthesis

Question 15

Which of the following is a high-quality protein?

Answer 15

All the above are high-quality proteins

Question 16

T/F

The major concern when gaining weight must be to increase the fat-free mass, with little or no increase in body fat stores.

Answer 16

True

Question 17

T/F

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.

Answer 17

True

Question 18

T/F

Muscle protein synthesis occurs for up to twenty-four hours after a single bout of heavy resistane exercise.

Answer 18

True

Question 19

T/F

Resistance-training programs may be designed to train the ATP-PC and the oxygen energy systems only.

Answer 19

False

Question 20

T/F

Resistance-training exercises may increase bone mineral content, thus, they are an important consideration for females to help prevent osteoporosis later in life.

Answer 20

True

Question 21

T/F

Resistance-training should be avoided by the elderly.

Answer 21

False

Question 22

T/F

In order to meet the needs of a weight-gaining program, protein, or amino acid supplementation is generally necessary.

Answer 22

False

Question 23

T/F

For individuals attempting to lose weight, but maintain lean body mass, increasing the percentage of energy intake from protein may be recommended.

Answer 23

True

Question 24

T/F

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.

Answer 24

True

Question 25

T/F

Research findings suggest that protein quality may be an important consideration in
promoting muscular hypertrophy with resistance training. For example, some research
indicates that whey protein is better able to support muscle protein synthesis than is soy
protein, and the practice of consuming high-quality proteins after exercise should lead to
greater hypertrophy.

Answer 25

True