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NCSF Personal Trainer Exam > NCSF Exercise Physiology > Flashcards

NCSF Exercise Physiology Flashcards

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1
Q

As a person improves his/her VO2 max, he/she will have a _________ at any given intensity except for max; this is mainly attributed to an increased _____________.

A

lower heart rate; stroke volume

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2
Q

The volume of blood expelled by the left ventricle per minute is referred to as the heart’s _________.

A

cardiac output.

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3
Q

Cardiac output x Peripheral vascular resistance = ________.

A

Blood pressure

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4
Q

Which energy system pathway is used to predominantly fuel maximal activities lasting 2-3 minutes?

A

Anaerobic metabolism of glucose (glycolysis)

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5
Q

Slow oxidative (Type I) muscle fibers have the ________ diameter and replenish most of their ATP via _________ metabolism.

A

smallest; aerobic

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6
Q

_________ is the intensity of aerobic exercise during which the production rate of lactate is greater than its clearance rate, leading to a reduction in cellular pH, muscular fatigue and performance inhibition.

A

Lactate threshold

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7
Q

During maximal, short-term exercise lasting 5-10 seconds such as a 3RM squat, the predominant fuel source is _______.

A

the ATP-CP system

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8
Q

During muscular contraction, calcium is released by the sarcoplasmic reticulum and binds to troponin, a protein on actin, which leads to the release of tropomyosin from the actin molecule exposing the __________.

A

crossbridge binding sites where ATP is split.

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9
Q

Slow-twitch oxidative muscle fibers have more ______, ______, and ________ than fast-twitch glycolytic fibers, making them better suited for endurance activities.

A

oxidative enzymes, mitochondrial density, and capillary density

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10
Q

After vigorous exercise, a client will continue to burn calories post exercise for an hour or more due to _______.

A

Excess Post-Exercise Oxygen Consumption (EPOC), which is caused by exercise-induced changes in body temperature, elevated sympathetic neural activity, and metabolic oxygen debt.

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11
Q

During endurance exercise lasting at least 60 minutes, the primary fuel source can be expected to change from a heavy reliance on _______ at the start of exercise to a greater reliance on __________.

A

carbohydrates; fats

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12
Q

The contractile unit of skeletal muscle is the ______ which contains the tension-producing myofilaments actin and myosin.

A

sacromere

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13
Q

Skeletal muscle improves oxidative capacity by increasing the number of ______ and _______, allowing for greater oxygen extraction and usage in the muscle cell.

A

capillaries; mitochondria

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14
Q

The wave of electrical depolarization that travels from the muscle cell membrane down the transverse tubules to initiate a muscle contraction is called the ________.

A

action potential

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15
Q

_______ is released from the sarcoplasmic reticulum and initiates and affects the magnitude of the contraction.

A

Calcium

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16
Q

__________ refers to the performance decline associated with reductions in muscle glycogen storage due to localized muscular work.

A

Peripheral fatigue

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17
Q

Type _____ muscle fibers have the greatest capacity for hypertrophy and power output but are highly fatiguable.

A

Type IIb (fast twitch glycolytic)

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18
Q

Cellular adaptation to exercise will only occur if there is a _______ beyond that which the cell is accustomed.

A

new perceived stress

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19
Q

If a client has a measured VO2 max of 35 ml-kg -1 min -1, his /her maximal aerobic capacity expressed in METs would be ________.

A

10

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20
Q

Central fatigue is associated with depletion of the sugars (carbohydrates) in the ________ and has both metabolic and neural implications on performance.

A

liver

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21
Q

A thin polarized membrane enclosing a striated muscle fiber

A

Sarcolemma

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22
Q

A type of involuntary, monoucleated, or uninucleate, striated muscle found exclusively within the heart

A

Cardiac muscle

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23
Q

A type of muscle contraction in which the resistance is greater than the force applied by the muscle so that the muscle lengthens as it produces force.

A

Eccentric Contraction

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24
Q

A contraction in which muscle tension is increased, but the muscle is not shortened because the resistance cannot be overcome. There is no change in muscle length or joint angle.

A

Isometric Contraction

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25
Q

The oxygen-transporting protein of muscle, resembling blood hemoglobin in function.

A

Myoglobin

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26
Q

A large-diameter muscle fiber characterized by a reliance on the glycolytic pathways. This fiber type is quick to fatigue but is capable of high power outputs.

A

Type IIb fibers

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27
Q

A type of striated muscle attached to the skeleton and used to facilitate movement by applying force to bones and joints via contractions.

A

Skeletal muscle

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28
Q

The fine connective tissue sheath surrounding a muscle fiber.

A

Endomysium

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29
Q

A type of muscle contraction in which the muscle applies accelerating force to overcome the resistance. The length of the muscle shortens as force is produced.

A

Concentric contraction

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30
Q

A small-diameter muscle fiber characterized by aerobic metabolism and lower maximum tension. This fiber type is fatigue resistant and highly oxidative.

A

Type I fibers

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31
Q

An intermediate-diameter muscle fiber characterized by aerobic and anaerobic metabolism.

A

Type IIa fibers

32
Q

A type of non-striated muscle found within the walls of hollow organs.

A

Smooth muscle

33
Q

Used to fuel mechanical work

A

ATP

34
Q

Kinesthetic receptors situated near the junction of muscle fibers and a tendon that act as muscle-tension regulators

A

Golgi tendon organs (GTOs)

35
Q

List 3 ways in which the neuromuscular system will increase the force production of the muscle tissue:

A
  1. Increased firing rate
  2. Increased recruitment
  3. Improved synchronicity
36
Q

Name the three muscle fiber contractions:

A
  1. Eccentric
  2. Concentric
  3. Isometric
37
Q

List five causes of short-term muscle fatigue:

A
  1. Exhaustion of ATP/CP reserves
  2. Decreased muscle pH
  3. Insufficient Oxygen
  4. Reduced enzyme activity
  5. Tubular system disturbance
38
Q

List three causes of long-term muscle fatigue

A
  1. Depleted glycogen and blood glucose levels
  2. Damage to the sarcoplasmic reticulum
  3. Depletion of electrolyte ions
39
Q

Fast fatigue/fast twitch; High power output; Large fiber diameter

A

Type IIb

40
Q

Fatigue resistant/Slow twitch; Low power output; Small fiber diameter

A

Type I

41
Q

Fatigue resistant/Fast Twitch; Intermediate power output; Intermediate fiber diameter

A

Type IIa

42
Q

Which of the following muscle types maintains the highest concentration of mitochondria?

a. Smooth
b. Skeletal
c. Cardiac
d. All of the above

A

C. Cardiac

43
Q

Exercise related fatigue may occur in ______ compromising performance.

a. The central nervous system
b. The peripheral nervous system
c. The muscle fiber
d. All of the above

A

D. All of the above

44
Q 
What type of muscle contraction is commonly used for stabilization and is characterized by no change in the joint angle?
A. Isometric
B. Eccentric
C. Concentric
D. All of the above
A

A. Isometric

45
Q 
Which of the following is a kinesthetic receptor situated near the junction of muscle fibers and a tendon which serve as muscle-tension regulators?
A. Mitochondria
B. Sarcolemma
C. Muscle Spindles
D. Golgi Tendon Organs
A

D. Golgi Tendon Organs

46
Q

Which muscle fiber type would be the most predominant contributor to performance for an endurance athlete?

a. Type I fibers
b. Type IIa
c. Type IIb
d. None of the above

A

A. Type I fibers

47
Q

A natural steroid hormone produced from cholesterol by the adrenal glands

A

DHEA

48
Q

A group of organic molecules that includes fats, oils, and waxes.

A

Lipid

49
Q

Any naturally occurring amine functioning as a neurotransmitter or hormone.

A

Catecholamines

50
Q

Small particles, present in large numbers in every living cell, whose function is to covert stored genetic information into protein molecules

A

Ribosomes

51
Q

A positive, desirable form of stress that influences physical or physiological health

A

Eustress

52
Q

An unsaturated androgenic steroid that has a weaker biological potency than testosterone

A

androstenedione

53
Q

Any of a group of organic compounds belonging to the general class of biochemicals called lipids, which are easily soluble in organic solvents and slightly soluble in water.

A

Steroid

54
Q

A negative form of stress

A

Distress

55
Q

An unsaturated steroidal derivative of androstane

A

Androstenediol

56
Q

Any of the various hormones secreted by the adrenal cortex

A

Adrenocortical hormones

57
Q

Overdevelopment of the mammary glands in males; male breast development

A

Gynecomastia

58
Q

A hormone produced by the pancreas that stimulates an increase in blood sugar levels

A

Glucagon

59
Q

A natural hormone made by the pancreas that controls the level of the sugar glucose in the blood

A

Insulin

60
Q

Name five hormones that contribute to anabolic activity:

A
  1. Growth hormone
  2. Testosterone
  3. Insulin-like growth factors
  4. Insulin
  5. Thyroxine
61
Q

The concentration of testosterone in women is _____ times less than in men.

A

10

62
Q

The adrenal glands produce two categories of hormones referred to as:

A
  1. Neutral

2. Steroidal

63
Q

Growth hormone (GH) is excreted by which of the following endocrine glands?

a. Thyroid
b. Testes
c. Adrenal Medulla
d. Anterior Pituitary

A

D. Anterior Pituitary

64
Q

All of the following are reasons cortisol is viewed as a catabolic hormone except:

a. It increases proteolytic enzymes
b. It converts amino acids to glucose
c. It decreases muscle cell degradation
d. It inhibits protein synthesis

A

C. It decreases muscle cell degradation

65
Q

Protein enhancements leading to greater size and strength of the tissue as a result of cellular stimulation and hormone interaction take place in the _________.

a. Actin
b. Myosin
c. Structural non-contractile proteins
d. All of the above

A

D. All of the above

66
Q

The production of which of the following anabolic hormones is reduced in response to an acute bout of resistance training?

a. Insulin
b. Testosterone
c. Growth hormone
d. Insulin-like Growth Factor

A

A. Insulin

67
Q

What rest interval is associated with the greatest anabolic hormone response to resistance training when the exercise is performed for 8-12 repetitions using 70-80% of 1RM:

a. 30-60 seconds
b. 60-120 seconds
c. 120-180 seconds
d. the rest interval does not affect the hormone response

A

A. 30-60 seconds

68
Q

What muscle is responsible for shoulder flexion?

A

anterior deltoids

69
Q

During the pulling phase of the seated row the rhomboids: isometrically contract to act as a stabilizer

a. isokinetically contract to allow for proper back activation
b. concentrically contract to cause scapular retraction
c. eccentrically contract to encourage shoulder extension

A

concentrically contract to cause scapular retraction

70
Q

Which muscle is responsible for stabilizing the pelvis and spine in the frontal plane, and functions as a mover during lateral trunk flexion?

a. rectus abdominis
b. transverse abdominis
c. erector spinae
d. quadratus lumborum

A

d. quadratus lumborum

71
Q

What adjustment to the traditional lunge exercise would increase the proprioception requirement to the greatest extent?

a. switching the weight from a barbell to dumbbells
b. completing more repetitions
c. moving backward instead of forward
d. holding the resistance in front of the body

A

c. moving backward instead of forward

72
Q

What hand position increases biceps activity to the greatest degree during pulling exercises?

A

supinated grip

73
Q

To avoid excessive dorsiflexion and possible tibial translation at the knee during the box step-up exercise, the clients should be instructed to:

a. start closer to the box so they can take shorter steps
b. increase the speed of the movement
c. keep a lower center of gravity by maintaining hip flexion throughout the entire movement
d. step to the center of the box and push through the heel

A

d. step to the center of the box and push through the heel

74
Q

The performance of side lateral raises occurs in what movement plane?
anterior

sagittal

frontal

transverse

A

frontal

75
Q

Which of the following is a postural muscle characterized by a relatively greater slow-twitch fiber density?

a. trapezius
b. gluteus medius
c. obliques
d. soleus

A

d. soleus

76
Q

Which nutrient is most associated with anaerobic exercise performance?

a. stored carbohydrates
b. medium chain triglycerides
c. branched chain amino acids
d. essential proteins

A

a. stored carbohydrates

77
Q

During extended periods of endurance exercise, such as training for a marathon, which energy-yielding nutrient contributes up to 15% of the body’s energy needs?

a. protein
b. fat
c. carbohydrate
d. vitamins

A

a. protein

NCSF Personal Trainer Exam (9 decks)

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