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S&C final

Terms in this set (194)

The pelvis is located _______________ to the patella.
proximal
Which of the following is the smallest contractile unit of skeletal muscle?
Sarcomere
Which of the following describes the flow of blood?
right atrium, right ventricle, lungs, left atrium, left ventricle, body
What is the name of the point at which muscle fibers and nerves (specifically the axon terminals/synaptic bulbs of motor neurons) connect?
Neuromuscular junction
Which of the following are the two main divisions of the skeletal system?
appendicular and axial
What joint comprises the ankle and wrist joints?
biaxial
What action allows actin and myosin to begin to slide by one another during muscle contraction, effectively shortening the sarcomere?
Th formation of cross-bridges
Muscle contraction is stimulated by the release of the neurotransmitter _______________ which causes the sarcoplasmic reticulum to release _______________ into the sarcoplasm.
actelylcholine; calcuim
The Krebs cycle occurs in which portion of the cell?
mitochondria
The law of mass action governing the phosphagen system states which of the following?
The concentrations of reactants or products will drive the direction of the reactions
Which of the following describes the All-or-None Principle of muscle contraction?
In the presence of a nervous signal, all of the muscle fibers in the motor unit contract and develop force at the same time.
In order for cross bridges to form, what long strand of protein must be moved to reveal active binding sites?
Tropomyosin
Two athletes are competing in upcoming competitions, a weightlifting meet and a marathon. Which energy systems will each be primarily using, respectively?
phosphagen and oxidative
Which of the following describes the portion of the total energy cost of exercise that must be supplied through anaerobic mechanisms due to the slow response of the aerobic system to the initial increase in the demand for energy?
oxygen deficit
Once the muscle fiber membrane depolarizes, the impulse must travel through which structure in order to release calcium into the muscle cell?
T-tubule
According to the chart in your book/slides, if an athlete completes a maximum effort sprint interval in 10 seconds as part of an interval training workout, which of the following is a recommended length of the rest period before the next sprint?
2 minutes
In addition to the presence of Calcium ions, the presence of what molecule inside the muscle fiber is necessary in order to allow myosin to bind to active binding sites on actin?
ATP
Which of the following is the chief end result of glycolysis?
pyruvate
Muscle spindles synapse with neurons at the spinal cord, rather than in the brain, creating reflexive responses to tension
true
Rank the energy systems in terms of speed/rate of ATP production from quickest to slowest
Phosphagen, fast glycolysis, slow glycolysis, carb oxidation, fat/protein oxidation
Which molecule in the phosphagen system is used in conjuction with ADP to synthesize ATP?
Creatine phosphate
A motor unit is comprised of:
A motor nerve and all muscle fibers it innervates
Which of the following best describes what occurs during muscle contraction as stated in the muscle filament sliding theory?
The H-zone shrinks and the I-band shrinks
Pyruvate, when it is not used in the Krebs Cycle, is converted to which molecule within the sarcoplasm?
Lactate
Which anatomical plane divides the body into left and right sections?
sagittal
The breakdown of proteins as an energy source during glycolysis is just as efficient for the body as the breakdown of carbohydrates
false
What must occur in order for the myosin head to release itself from the actin filament?
A new ATP molecule binds to the myosin head
A heart rate measuring faster than 100bpm is considered tachycardia
true
Which of the following phrases best describes the action by which the sarcomeres shorten during muscle contraction?
The sarcomere shortens without the thick or thin filaments changing in shape
Use your knowledge of energy production, metabolism, and the lactate threshold to answer this true/false question and the next 5 questions related to the following scenario:
An athlete runs a 5K at a cross country meet. At the beginning of the race, he decides to begin his run at a pace slightly faster than most of his normal race paces. During the middle of the 5K, he begins to feel a burning sensation in his legs and his breathing rate begins to increase rapidly, causing him to slow down, even though he was trying to continue running faster. He finishes the race with a worse time than his practice runs.
True/False:
The athlete was likely forced to slow down because his phosphagen system was not well trained and he could not use it effectively to supply his muscles with energy.
false
The athlete likely slowed down because he did not reach his lactate threshold.
false
The athlete's legs were burning most likely because the metabolites produced during fast glycolysis and the oxidative energy system built up at a rate faster than he could clear them from his muscles.
true
The athlete's muscle contraction rate began to slow in part because of the acidic environment created by hydrogen ions produced from fast glycolysis and the phosphagen energy system.
true
The presence of lactate in the athlete's blood likely explains the burning sensation he felt in his legs during the race.
false
In order to prevent himself from repeating his poor performance, the athlete could endeavor to train such that he moves his lactate threshold "up and to the right" (i.e. further into his V02 max than before).
true
Use your knowledge of bioenergetics and energy system development in training to answer the following true/false question and the next 5 questions:
The Law of Mass Action is the primary governing factor for the phosphagen energy system.
true
In order to enhance his peak power production, a football running back should perform 3 sets of 2 minutes of max effort box jumps.
false
Blood glucose is a more efficient substrate for the fast glycolytic energy system than muscle glycogen
false
The oxidative energy system has the slowest rate of energy production but the highest output of energy compared to other systems.
true
The primary energy system used during the shotput is the phosphagen system.
true
In order to develop her fast glycolytic energy system, a soccer player should perform repeated short distance sprints 30s-1min in duration for multiple sets
true
Use your knowledge of EPOC, the difference between anaerobic and aerobic exercise, and the following scenario to answer the following true/false question and the next 5 questions:
"On an outdoor track, a female basketball player performs a 10yd-20yd-10yd shuttle sprint drill, rests 30sec, and performs the drill again. At the same time, a male soccer player performs a 1 mile run, rests 3 minutes, then performs another 1 mile run."
True/false:
The female athlete likely performed better on her second sprint drill than the first because her EPOC was greater during the second drill than the first.
false
The male athlete likely caught his breath more quickly after his mile run than the female athlete after her first sprint.
true
After both athletes finished their workouts, the male athlete's EPOC likely lasted longer than the female's EPOC, because his oxygen debt was likely greater than the female's.
false
The female's EPOC was likely smaller than the male's EPOC, because her oxygen deficit was likely larger during exercise than the males.
false
The female's overall oxygen debt was likely greater than the male's, because she performed her sprints at an intensity above her VO2Max throughout both drills
true
The male athlete was likely able to "repay" his oxygen debt between his efforts, whereas the female was likely unable to repay her oxygen debt between her efforts.
true
Use your knowledge of metabolic acidosis and the following scenario to answer the subsequent questions below:
An athlete begins performing full-depth, moderately heavily loaded, quick reps on the leg press with very little rest in between reps. His goal is to perform at least 50 repetitions in the least amount of time possible. He accomplishes his goal in roughly 3 minutes and in roughly 6 sets with minimal rest in between sets, beginning the next set as soon as he can after stopping the previous set. When he finishes, his legs are shaking and he is breathing incredibly hard; he continues to breathe hard for 3-5 minutes.
Which of the following explains his elevated breathing after the exercise?
He is experiencing EPOC at a high level due to his significant use of anaerobic metabolism and sustained effort above his VO2 max
Which of the following explains why he experienced high levels of discomfort in his legs?
Which of the following explains why he experienced high levels of discomfort in his legs?
Why might the athlete's legs shake toward the end of the exercise and after he completes the final rep?
The acidic environment created by his exertion likely disrupted his muscles' contractile abilities
True or False: This athlete likely experienced metabolic acidosis due to the build-up of lactate inside the muscle and within the blood stream
false
True or False: If the athlete had taken longer rests between his sets, he likely would have accumulated greater amounts of lactate in the muscle cells leading to further acidosis
false
True or False: The athlete likely reached a state of peripheral fatigue because his oxidative energy system was undertrained and overactive
false
Use your knowledge of proprioceptors and the following scenario to answer the subsequent questions below:
A female soccer player is stretching her hamstrings. She finds that when she quickly bounces during her stretches, her muscles feel tight and reactive, but not necessarily loose or "stretched out". She also finds that when she holds a certain stretch for a long period of time, she is slowly able to push deeper into the stretch, with a large increase in range of motion occurring after around 10 seconds. She also notices that she feels less reactive after this long form of stretching; her hamstrings feel relaxed, but she also feels slightly less able to quickly sprint.

True or False: The athlete likely feels tight during her bouncing stretches because she is activating her GTOs and thereby increasing the tone of her hamstrings
false
The athlete likely feels better able to push into her stretch because the GTOs within her hamstrings inhibit the muscle belly and allow for greater relaxation of the muscle itself
true
The athlete should not bounce while stretching, as the increased tension created by her muscle spindles during such activity actually increases her muscle tone and predisposes her to muscle damage during the bounce, rather than relaxation.
true
The athlete likely feels less capable at sprinting after long slow stretches because her GTOs have increased the muscle tone within her hamstrings
false
The athlete might want to consider engaging in long, slow stretching (several minutes at a time) after physical exertion, rather than before, due to the relaxation and inhibition of her hamstrings caused by her GTOs during this type of stretching
true
This athlete could not push as deep into her long slow stretch at first likely because the initial increase in muscle tension activated her muscle spindles, thereby increasing her hamstring muscle tone and resisting the stretch
true
According to your book and the lectures, which of the following would not be a useful exercise variable to incorporate into a young man's training program when hoping to increase serum testosterone concentrations?
Long rest intervals (2-5 min.)
Which of the following is not considered a cardiovascular adaptation to aerobic training?
increased submaximal exercise heart rate
According to the book, which of the following is false concerning the training adaptations of testosterone in men?
Increases in serum testosterone necessarily leads to increased binding of testosterone to active binding sites in muscle cells
A coach informs his athletes that at the beginning of the competitive season he will be testing the back squat 1RM on all athletes and he hopes to see at least a 5% improvement for each team member. Shelby is excited by this new goal and the chance to evaluate her abilities. She likely is experiencing what type of motivation?
motivation to achieve success
Which of the following substances exerts an overt catabolic effect on the body?
cortisol
The theory that a given hormone interacts with a specific receptor is known as:
The lock and key theory
Of the following, which hormone can directly interact with the cell nucleus?
Steroid Hormones
According to the Drive theory, which of the following factors affect an athlete's level of arousal and, consequently, the athlete's performance?
arousal, attention to detail
The female athlete triad is the interrelationship between what three factors?
energy availability, menstrual function, bone mineral density
Which of the following is a potential marker of aerobic overtraining?
decreased total testosterone concentration
_________ anxiety is the actual experience of apprehension and uncontrolled arousal and __________ anxiety is a personality characteristic, which represents a latent disposition to perceive situations as threatening.
State Trait
Which of the following is true about the differences in aerobic training between men and women?
aerobic power output of women represents 73% to 85% of the values of men
Which of the following is not one of the major catabolic effects of cortisol?
Stimulating the growth of new, supernatural abilities like levitation and super-speed
Which of the following are primary neural adaptations to anaerobic training?
increased neural drive and reductions in inhibitory mechanisms
_______________ is the enlargement of muscle fiber cross-sectional area; ______________ is the hypothetical increase in the number of muscle fibers via longitudinal fiber splitting.
Hypertrophy; hyperplasia
Winning is typically the primary focus of what type of goal?
outcome goal
Which of the following is most true concerning the recreational runner who has trained for a month using the same 3 day/week protocol?
She will likely experience a plateau of adaptation
As an adaptation to resistance training, which of the following is a beneficial change in the structure of muscles?
increased angle of pennation
Punishment should be used sparingly because it increases the likelihood that the athlete will focus on what he or she is doing incorrectly.
true
Minimal essential strain is the minimal threshold stimulus needed to cause which of the following changes?
bone formation
Which of the following is an adaptation in tendons from high-intensity anaerobic training?
increased packing density of collagen fibrils
All of the following factors affect the degree to which muscles are stimulated to increase in size and strength production during anaerobic training EXCEPT
resting heart rate of the athlete
Which of the following accurately describes the presence of testosterone within women?
Women have ~15-20 times lower concentrations of circulating testosterone than men
All of the following describe the ideal performance state EXCEPT:
effective analysis of the performance
An athlete has spent the last four resistance training sessions overworking his body. He is hoping to see a substantial increase in performance after a week of active rest. Which of the following describes his current condition?
functional overreaching
Which of the following is the primary mechanism leading to strength gains in preadolescents?
neural factors (motor unit activation and synchronization)
A strength and conditioning professional is training two 16-year-old males; one has developed facial hair and a deepened voice, while the other has not. Which of the following is the most effective indicator of their physical maturation level?
skeletal age
Polypeptide hormones are made of chains of which of the following substances?
amino acids
__________ feedback is provided to the athlete by the athlete from the senses, while _________ feedback is provided to the athlete by an observer or other external source.
intrinsic, amegemnted
When comparing males and females, which of the following is true regarding strength and power capabilities?
When strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes.
Sarcopenia is associated with all of the following changes due to advancing age EXCEPT
decreased axial skeletal height
Which of the following IS a physiological role of growth hormone and its superfamily?
increased immune cell function
Which of the following substances exerts an overt catabolic effect on the body?
cortisol
Which of the following does not represent a neural adaptation to anaerobic resistance exercise protocols?
Increased size of muscle fibers within a motor unit
According to the Size Principle, which of the following is nottrue during muscle contraction?
Low-threshold motor units must be recruited after high-threshold motor units
Which of the following is true regarding muscle hypertrophy?
Muscle fibers increase in diameter by the increased synthesis of actin and myosin within the myofibril
Which of the following represents a chronic aerobic adaptation to training at an elevation greater than 3,900 feet?
Increased red cell production
Use the following scenario to answer the following 5 questions:
"An older woman (late 60s/early 70s) approaches you asking for help designing a training protocol. She is experiencing the onset of osteoporosis; she also reports less coordination than she had 5 years ago, along with an overall reduction in her strength. She's willing to do any kind of exercise in order to improve her current health condition except deadlifts, as she is afraid that she might hurt her back (she has no history of back pain or injury, just a fear of the movement)."

Which of the following represents how you might counsel this woman to begin training?
She should begin training with resistance exercise, but she should first work to master the basics of the movements without load or with very light load before attempting to progress
All of the following factors affect the degree to which muscles are stimulated to increase in size and strength production during anaerobic training EXCEPT
resting heart rate of the athlete
How might you counsel this woman to include aerobic exercise in her training protocol?
She should dose her training with moderate intensity cardio a few times per week, but she should be sure that this cardio does not keep her from training with weights
What types of exercise might she perform when training with weights in order to effectively reverse her osteoporosis and increase her strength?
She should primarily perform function, weight-bearing movements that emphasize safe loading of her long bones in order to achieve the best results
You believe that deadlifts would eventually help this woman become stronger and more resilient to injury in the future. Given her fear of deadlifts, what might you encourage her to do as a solution?
She could begin incorporating light dumbbell deadlifts to work on her form and help ease her fear, while using alternative means of strengthening her hamstrings along the way
Given her overall goals, how would you counsel this woman to approach her frequency, volume, and intensity of training?
She should train roughly 3 times per week, allowing 48-72 hours of rest between sessions of the same muscle groups, using 2-3 sets of 8-10 to begin
In the following 5 true/false questions, explain how you might train a young adolescent female (age 10) who has never trained in any way and has yet to reach puberty.

Given her inexperience, she should likely stick to cardio and not pursue any sort of resistance training for a few more years until her bones more fully develop
false
Since she is a female and is likely far weaker than her male counterparts, she should use different exercises than her male peers, focusing primarily on tone, rather than strength
false
Since relative strength is similar between prepubescent males and females, her training should look no different from her male peers
true
Given the fact that women typically have relatively lower absolute upper body strength than men, she should work hard to develop muscular hypertrophy at this stage
false
Since neuromuscular coordination is one of the leading factors related to ACL tears, this girl should begin performing functional movements designed to help her master the fundamentals of human movement and sport participation, with the hopes that she will retain this coordination throughout her training career
true
Use the following scenario to answer the next 5 questions:
"A young adult male approaches you asking advice on his training program. He began training roughly a year ago, and he has seen some decent results from his current regimen. He trains 3 days per week and uses primarily machines as the base of his program, though he also tries to incorporate bench press and overhead press on his upper body days. He uses the same exercise routine each week and has yet to vary it, since he saw so many results so quickly when he first began to train. He's eager to train and wants to learn new movements, but he has noticed a plateau in his strength and size gains that he has been unable to break for 2 months."

How would you encourage him to change his exercise routine in order to begin seeing new gains in muscle size?
He should incorporate heavy free weight exercises into his routine with regularity (squats, deadlifts, lunges, etc.)
What exercise suggestions would you give him in order to maximize his hypertrophy gains?
He should perform large muscle group exercises like squats, deadlifts, bench press, and barbell rows in order to maximize his overall stimulus and enhance hormonal repsonses
What might explain why he saw marked results at the beginning of his training but eventually declined in adaptation?
His initial gains were largely meural in nature, and did not change the structure of his muscles much
How might he change his training to begin to see new gains again?
He could simply incorporate more free weight exercises to further challenge his neural system
Which of the following would most likely be the primary contributor to increased strength if he began to perform fewer machine exercises and more free weight exercises (something he's never done)?
neural adaptation
In the following 5 true/false questions, explain how you might counsel a female collegiate cross country runner looking to improve her overall health and performance:

She should train differently than her male teammates, since, after puberty, her relative strength is drastically different than theirs
false
She should simply incorporate light, bodyweight exercises into her routine, since training with heavy weights might decrease her aerobic adaptations
false
She should be sure to train with exclusively high intensity cardio sessions in the off-season in order to get an edge over her competition
false
Since she is a runner, she should avoid resistance training in order to reduce her chronic injury risk
false
As a woman, she should perform resistance training exercises, but she should avoid high-power exercises, since her strength likely won't allow her to perform them as well as her male teammates
false
Use your knowledge of joint movement/biomechanics in the following scenario to answer this true/false question and the next 5 questions concerning how the athlete could improve her technique.
"An athlete begins to set up for the deadlift; her feet are behind the bar, with the bar over the tops of her toes, she grips the bar 6 inches outside of her legs on either side, and begins to stand. As she stands, her back rounds and the bar slowly rises. Once she finishes the lift, she mentions that her back feels tight and she didn't feel stable during the movement."
True/False:
The athlete would like feel more stable if she started the lift with the bar slightly farther away from her body.
false
Because her hands are farther apart than necessary, the athlete's force is not being applied linearly, and as such she is not able to lift as smoothly.
true
The athlete could reduce the moment arm of the resistance by bringing the bar closer to her shins at the beginning of the deadlift.
true
The athlete could use the valsalva maneuver to increase her spinal stability during the deadlift
true
The athlete should pull the bar off of the ground faster, even if her back rounds, because increasing the velocity of the movement will allow her to exert more torque on the barbell.
false
Since the back is not often injured during weight training, this athlete should feel safe continuing to lift in the manner described in the original scenario without fear of injury.
false
Use your knowledge of the factors which influence muscle force production to answer the following multiple choice question and the next 5 questions:
If all other factors are equal between two athletes performing a bicep curl, which of the following best represents what is true concerning the biceps tendons of the two athletes?
The athlete with a bicep tendon insertion located more distally than the other will likely be able to curl a heavier dumbbell
Which of the following is most true concerning muscle size?
In general, a larger muscle is a stronger muscle
Choose the answer that best explains why a novice lifter can make rapid strength gains even after only 1 week of training
Enhancements in neuromuscular coordination occur rapidly and constitute the first wave of adaptation for new lifters
Select the answer that properly describes the difference between the lifts of a 5'8" athlete and a 6'9" athlete
The taller athlete does more work than the smaller athlete because his exercises require him to move weights greater distances
Which of the following athletes most likely displayed the most power?
A 147lb soccer player performing a 195lb push jerk in .43sec
Which of the following athletes likely experienced the greatest amount of force in the target muscle during the following movements?
An athlete slowly extending his arm by lowering a heavy dumbbell curl
Acromegaly, a disfiguring disease characterized by a widening of the bones, arthritis, organ enlargement, and metabolic abnormalities, is a risk factor for athletes who use which of the following as an ergogenic aid?
HGH
A deficiency in which of the following nutrients is the most prevalent nutrition deficiency worldwide and can cause weakness, fatigue, and decreased exercise capacity?
iron
Which of the following contributes the most to total energy expenditure?
basal metabolic rate
Types of Warm-Ups Which of the following are the components of the RAMP protocol?
raise, activate, mobilize, potentiate
The most successful athletes are the most flexible athletes
false
After a 2-hour outdoor training session, an athlete lost 3 pounds (1.4 kg). How much fluid should this athlete consume to return to a more ideal hydration state?
1.5 L (50 ounces)
Which of the following is defined as "the average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex"?
Recommended Dietary Allowance
Which of the following types of body proportions is characterized by a rounder body with broader hips?
endomorph
Test Order If a coach is planning to schedule testing and it must all be performed on the same day, which is the most ideal sequence for testing?
nonfatiguing, agility, maximum power and strength, sprints, local muscular endurance, anaerobic capacity, aerobic capacity
Which of the following does not affect an individual's flexibility?
Blood pressure
Which type of testing is used to determine the overall success of a training program in achieving the stated training objectives?
Posttest
Which of the following substances should the strength and conditioning professional suspect an athlete is taking if the athlete is experiencing tremors, dizziness, heart palpitations, and insomnia?
clenbuterol
A good warm-up should begin with 5 to 10 minutes of slow activity like jogging.
True
A high serum level of which of the following substances is protective against heart disease?
HDL
Which of the following styles of training best matches a fat loss phase of dieting?
Hypertrophy training
All of the following are characteristics of sports with an increased prevalence of disordered eating and eating disorders EXCEPT
involvement of a strength component
Which of the following conditions is defined as having diluted blood sodium levels (<130 mmol/L)?
hyponatremia
Which of the following is not a positive effect on performance of a good warm-up?
Slower muscle contraction and relaxation of agonist and antagonist muscles
Which of the following is the main challenge with carbohydrate loading in females?
an insufficient overall caloric intake
Which of the following is a macronutrient?
protein
A marathon runner is looking to improve her time to fatigue and ability to run longer distances. A combination of which supplements would best help her to achieve these goals?
caffeine, citrus aurantium, and erythropoietin
Which of the following diet phases is the most appropriate phase during the competitive season for a basketball athlete?
Maintenance
An aerobic endurance athlete is planning a precompetition meal. If she is able to eat 2.5 hours before her event, what is the recommended amount of carbohydrate to consume if she weighs 110 pounds (50 kg)?
50 g
An athlete has been taking a supplement for roughly 40 days. He has seen an increase in his squat 1RM, body weight, and vertical jump height. Which of the following is he most likely supplementing with?
creatine
An athlete is complaining that he is suffering from constipation and frequently feels cold. Coaches have also noticed his skin has a slight yellow tint with dry patches. Which of the following conditions should the strength and conditioning professional suspect?
anorexia nervosa
An athlete who is an archer is struggling with anxiety prior to his performance, which is also causing his hands and body to shake. Which of the following would be the most ideal (legal or illegal) ergogenic aid to help him with these issues?
beta-blockers
An individual often eats his meals alone, is overweight, and seems to eat large amounts of food even when not very hungry. Which of the following conditions should the strength and conditioning professional suspect?
binge eating
Which of the following is the purported ergogenic effect of oral supplementation of arginine?
increased muscle blood flow
Which of the following is the term for hormone precursors that are theorized to increase the body's ability to produce a given specific hormone?
prohormones
If an adult athlete is training to increase muscle hypertrophy, which of the following is a primary nutrition recommendation?
Consume 20 g of high-quality, high-leucine protein every 3 to 4 hours.
Which of the following are the appropriate fluid intake recommendations during practice and competition for children weighing 40 kg (88 pounds), even if they do not feel thirsty?
5 ounces (148 ml) every 20 minutes
When would be the most appropriate time during the athletic calendar for an athlete to lose body fat?
During the off-season
The recommended intake of protein for athletes (based on our lecture in class) is ______ g/lbs of body weight.
1.0
Which of the following does not represent an important consideration when selecting tests to administer to an athlete?
The emotional status of the athlete
The muscle buffering capacity relates to an athlete's ability to:
regulate H+ concentrations
Use the following true/false statements to differentiate between Glycemic Index and Glycemic Load.
The Glycemic Index refers to an individual's specific insulin response upon consuming carbohydrates
false
Glycemic Load appears to be solely affected by the presence of fat within a food
false
Both Low GI and Low GL diets have proven to enhance insulin sensitivity
true
Glycemic Load applies the Glycemic Index directly to the ratio of carbs within a given food (takes amount of carbs within a food into account)
true
The Glycemic Index scores food in reference to either white bread or glucose
true
Use the following true/false statements to explain how you would counsel an athlete to begin gaining weight (specifically gaining lean mass without adding too much fat to his body).
The athlete should focus on increasing his caloric intake by roughly 1000-1200 calories per day
false
The athlete should continue to participate in hard, heavy resistance training workouts in order to stimulate weight gain due to muscle growth rather than fat deposition
true
The athlete must attempt to take in roughly 20 grams of high-quality leucine protein directly after an exercise session (within 30 minutes) in order to capitalize on the anabolic window and spur on protein synthesis; failing to do this will likely keep him from properly growing muscle tissue.
false
When attempting to gain weight, increased protein intake will be important for the athlete because muscle protein synthesis naturally decreases when in a caloric surplus
false
The athlete should first find his "maintenance calories" (caloric balance) in order to then establish an appropriate caloric surplus
true
An athlete expresses a desire to lose weight for her upcoming gymnastics season in an effort to feel more powerful and athletic. Use the following True/False statements to determine how you might counsel this athlete to appropriately drop weight.The athlete ought to prioritize high levels of protein intake to offset the natural decrease in muscle protein synthesis experienced when cutting weight
true
The athlete ought to increase her caloric intake in order to enter a caloric deficit
false
The athlete ought to attempt to reduce her caloric intake by roughly 500 calories per day below her maintenance calories in order to lose weight
true
You should mention to the athlete that her weight-management goal must remain centered on performance more than aesthetics
true
This athlete should likely work closely with a qualified professional since she has an increased risk of developing an eating disorder due to the nature of her sport
true
Use the following true/false statements to discern what an athlete who has decided to begin supplementing with creatine monohydrate might experience. This athlete will likely experience some weight gain
true
This athlete will likely see an increase in his 5K run times, but an overall decrease in his 1RM power clean
false
This athlete is likely to experience shakiness, tremors, heart palpitations, and elevated heart rate due to his supplementation
false
This athlete will likely experience strength gains as a result of the enhancement of his fast glycolytic energy system
false
This athlete will likely notice an increase in his bench press performance
true
A student approaches you with the intended purpose of losing weight. The student is a 19-year-old female who weighs 240 pounds and is 5'4" tall. She has no background with sports or training, but enjoys "running/walking occasionally" when the weather is nice. She reportedly eats only between 1,000-1,200 calories per day. Use the above scenario to answer the following 5 multiple choice questions
Which of the following is likely true about this individual?
She is likely experiencing a detrimental form of metabolic adaptation
Which of the following factor likely contributes most to this individual's inability to lose weight?
An overall low BMR
Which of the following methods of exercise would likely prove most effective (in the long term) in aiding this individual in her weight-loss process?
Free weight training incorporating compound (multi-joint) movements
Which of the following represents this individual's most pressing need with regards to optimal body composition alteration?
Enhancement of her BMR in order to properly regulate her caloric output
What primary goals with regards to exercise and nutrition ought this individual to set?
She should set muscle-growth goals in order to enhance her metabolism and should look to incorporate adequate amounts of quality protein in her diet on a regular basis
Use the following scenario to answer the subsequent questions:

A female soccer player approaches you to seek guidance for losing weight. She plays as a defensive back and says she feels like she could be leaner and wants to lose some fat. She is 5'6" and weighs 140lbs. Her competitive season began 4 weeks ago.

Given the current phase of her competitive calendar, what sort of diet plan do you think this athlete should enter?
caloric maintenance with an emphasis on performance enhancement
Given that her stated goal to you included fat loss, how should you counsel this athlete concerning her nutritional goals?
You should remind her that losing fat would likely require entering a caloric deficit which could impair her performance and make her more injury prone during the in-season phase
What should be the nutritional focus for this athlete?
Consuming at least 1g of protein per lb of body weight while maintaining a calorically neutral status
The athlete informs you that her coach recommended that she replace a lot of her meals with smoothies, fruits, and vegetables in order to support her health and fat loss goals. How should you counsel the athlete regarding this information?
She should focus on eating healthy foods, but should not replace any foods that suply protein and carbs, as this would likely lead to a performance decrease for her in the long run
What should this athlete's training goals be during this phase in her nutrition?
She should focus on strength and power acquisition with a focus on performance and recovery
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