Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Physique coach practice test > Practice test > Flashcards

Practice test Flashcards

1
Q

Which gastric enzyme is initially utilized in the stomach to begin cleaving the peptide bonds found in protein-rich foods?

A

Pepsin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Where is the threshold effect for energy availability before a client becomes prone to bone demineralization and hormonal imbalances?

A

< 30 kcal/kg FFM

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Hypertrophy does not always occur uniformly and non-uniform hypertrophy can often occur on purpose, depending on programming. What exercise might a Physique Coach prescribe their client if the client wanted to focus on developing the distal quadriceps muscles?

A

Eccentric Leg Extensions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What strategies would limit the athlete’s ability to fill out during peak week?

A

Restricting water and sodium during a carbohydrate load

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

If a Physique Coach programs Phase 5 Power Training for a client, how long on average will they stay in this phase of training?

A

2 to 6 weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Which common peak week supplement may result in GI distress when used in very large doses?

A

vitamin C

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Water manipulation is a strategy utilized for competition prep for physique athletes and it is important to understand these strategies as a Physique Coach. What is the recommended water intake amount during the water restriction phase?

A

15 ml/kg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

During the carb-up process, what foods should the Physique Coach recommend that clients consume?

A

Same foods eaten regularly during prep

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

The interference effect appears to be attenuated or fully circumvented, especially for hypertrophy outcomes, when which of the following occurs?

A

When total cardio workloads are modest in magnitude and when cardio sessions are temporally separated from resistance training sessions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Which of the following describes a rest-pause set configuration for resistance training?

A

Using moderate to heavy loads taken to failure, followed by a short rest interval, and then taken to failure again

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

A Physique Coach is working with an athlete who demonstrates C-sign pain, indicating which common hip injury?

A

Femoroacetabular impingement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

When transitioning to the post-competition phase, what area is the most impactful in speeding up recovery?

A

Caloric intake increases

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Beta-alanine has been shown to increase work capacity by increasing the acid buffering capacity of the body. What molecule does beta-alanine get converted into once integrated into the body?

A

Carnosine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

As a Physique Coach, it is important to understand that clients with different levels of experience will have different expectations, and consults will look different. Which level of client will likely require the most in-depth initial consult?

A

novice client

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

A Physique Coach will often have to coach a client through a particular exercise and may need to change the shape of the resistance curve to help match a muscle’s natural ability to produce force at certain positions based on the dynamic status of the contractile tissue. What aspect of muscle tissue should the Physique Coach be thinking about in this situation?

A

The Length-Tension Relationship

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What phase of motor learning involves the consolidation of movement into a normal routine as the person becomes more confident with a movement through practice?

A

associative

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Which performance enhancing drug (PED) was originally developed for the treatment of lung diseases such as asthma, but has been utilized by physique athletes due to its ability to increase metabolic rate and result in accelerated fat loss?

A

Clenbuterol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Dominic is a novice physique athlete who has hired a coach to help him personalize his program. His Physique Coach is helping him determine his energy expenditure from various daily activities. Which estimate of energy expenditure will provide a low cost and fairly accurate estimate?

A

MET values

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What cells in men produce most of the testosterone in the human body?

A

Leydig cells

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Physique athletes are often looking to fully optimize their nutrition for muscle growth and recovery. What amount of protein per meal is considered optimal for muscle growth?

A

0.4 to 0.55 g/kg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Cardio exercise provides which of the following physiological adaptations?

A

Increase in mitochondrial density

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Protein is known for building muscle in a gaining phase, but what role does it play during a contest prep?

A

Maintain muscle mass.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

As physique athletes get closer to competition prep, standard body composition measuring devices become less beneficial as their error rates are larger than the weekly or monthly changes a client undergoes. What is often the best body composition assessment in the days and weeks leading up to competition?

A

progress photo

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

When would it be recommended for a Physique Coach to trial a peak week?

A

2 to 4 weeks before competition

25
Q

Which energy system is only an aerobic energy system?

A

Oxidative system

26
Q

Periodization does not appear to benefit muscle size changes when equating for which variable between different periodized models?
Select one:

A

Training volume

27
Q

Which recommendation represents an evidence-based approach for resistance training during competition prep?

A

Training each muscle group twice per week

28
Q

Physique Coaches who utilize a comprehensive warm-up to enhance performance can affect post-activation potentiation through which mechanism?

A

neural improvements

29
Q

Radicular pain can be described by which of the following?

A

Pain from the nerves exiting the spine that produces characteristic symptoms based on the nerve affected

30
Q

Which of the following would be a symptom of overtraining attributed to the sympathetic nervous system?

A

increase in heart rate

31
Q

What is an example of an outcome goal for the offseason?

A

Build larger glutes and hamstrings.

32
Q

Which method of nutrition assessment is most appropriate for assessing broad nutrition habits across a large population of people?

A

A Food Frequency Questionnaire

33
Q

Reverse dieting is a controlled increase of energy intake toward adequate energy availability. What is a characteristic of reverse dieting as defined in the literature?

A

Maintaining a high protein intake > 2 g/kg/bw

34
Q

When prescribing cardio for a physique athlete who is preparing for competition, which of the following intensity and duration combinations is appropriate?

A

Moderate-intensity, steady-state (MISS) cardio sessions should be ≤ 45 minutes each.

35
Q

During periods of weight change, which aspect of metabolism is generally the most affected by reductions or surpluses in calories?

A

Non-exercise thermogenesis

36
Q

What method of body composition assessment can provide insights into a client’s bone mineral density as well as body fat percentage?

A

DEXA

37
Q

What is the recommended lower limit for dietary fat in a client’s diet?

A

20%

38
Q

Why do most clients need a longer offseason?

A

more muscle to be competitive

39
Q

Which micronutrient when utilized as a supplement may actually impair exercise capacity by blunting the mobilization of fatty acids?

A

vitamin B3

40
Q

Bodybuilders that utilize pre-exhaustion in a training session would do which of the following?

A

Perform isolation movements early in a session.

41
Q

Devon is a novice bodybuilder and his Physique Coach has noticed that his deltoids are a weak point in his progression. To address this, his coach has adjusted his program to include specialization phases. Which of the following demonstrates this strategy?

A

program an increase in volume for the deltoids while reducing the training demands on other regions to maintenance.

42
Q

What does a slower rate of weight loss typically result in?

A

more weight loss from fat loss

43
Q

What is a resistance training programming strategy that can be used during peak week to bring up less-developed muscle groups?

A

Train weaker muscle groups later in the week

44
Q

Physique athletes training to achieve the look of a hollow mid-section should engage in which of the following?

A

Vacuum training

45
Q

Which hormone(s) has/have the strongest correlation to body fat levels and take(s) several months to restore to basal levels post-competition?

A

Leptin

46
Q

Which supplement is believed to help increase the transport of fatty acids into the mitochondria, but may have little actual effect on body fat loss?

A

L-Carnitine

47
Q

Judy is starting peak week with low muscle glycogen due to her prolonged low carb diet during prep. What strategy would best support her during peak week?

A

carbohydrate load

48
Q

What supplement is often used during peak week to help with diuresis but can increase the risk of kidney stones?

A

vitamin C

49
Q

Below what level of caloric intake is an athlete generally considered to be in a state of low energy availability?

A

30 kcals per kg of fat free mass

50
Q

What action is a detriment to assisting a physique athlete in transitioning from competition preparation to off-season?

A

Allowing the athlete to return to normal eating post-competition

51
Q

Which myokine, a chemical signal released by muscle tissue, regulates satellite cell function and may increased muscle protein synthesis?

A

IL-6

52
Q

How would the Physique Coach adjust protein during peak week for a standard peaking protocol with a client who does not typically spill over?

A

Maintain protein the same throughout the week.

53
Q

Physique Coaches often have to utilize every tool they have, even ones with modest efficacy, to help clients peak for their competitions. What is one of the mechanisms by which capsaicin might help blunt appetite?

A

Increasing the appetite regulating hormone GLP-1

54
Q

Which of the following performance enhancing drug’s (PED’s) primary mechanism of action is to build more contractile muscle tissue?

A

Testosterone

55
Q

What is the primary mechanism by which in parallel hypertrophy occurs?

A

An increase in contractile proteins

56
Q

When an athlete experiences an attenuation of gains in strength, power, or hypertrophy when cardio training is concurrently added to a resistance program, it is referred to by which of the following?

A

Interference effect

57
Q

As a Physique Coach, it is important to understand what aspects of an individual’s total daily energy expenditure can be changed to help clients increase or decrease expenditure. Which aspect of total daily energy expenditure is the least modifiable by the Physique Coach?

A

Resting Metabolic Rate

58
Q

What changes are accumulated during the resistance development stage of the general adaptation syndrome (GAS) model?

A

Training adaptations that promote increases in performance

59
Q

Exercise energy compensation has been found to occur with a wide variance between individuals. According to research, what is the average magnitude of exercise energy compensation?

A

30%

Physique coach practice test (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions