Strength Training Quiz

What is functional reserve?

• The ability to perform daily tasks without fatigue

• The maximum strength/power a person can generate

• The minimum force necessary to accomplish a task

• The endurance level of a person

Answer explanation

Functional reserve refers to the maximum strength or power a person can generate, which is crucial for performing high-intensity tasks. This distinguishes it from endurance or daily task performance.

What primarily accounts for initial strength gains during resistance training?

• Increase in muscle mass

• Improved cardiovascular efficiency

• Neural adaptations

• Enhanced flexibility

Answer explanation

Initial strength gains during resistance training are primarily due to neural adaptations. These adaptations improve the efficiency of muscle recruitment and coordination, allowing for greater force production without significant increases in muscle mass.

Which of the following is NOT a neural adaptation to resistance training?

• Increased number of motor units recruited

• Increased firing rate of motor units

• Increased motor unit synchronization

• Decreased muscle fiber size

Answer explanation

Decreased muscle fiber size is NOT a neural adaptation; rather, resistance training typically leads to increased muscle fiber size (hypertrophy). The other options reflect neural adaptations that enhance strength.

How does resistance training affect skeletal muscle mass?

• Through increased flexibility and endurance

• By improving cardiovascular health

• Via hyperplasia and hypertrophy

• By reducing fat tissue

Answer explanation

Resistance training increases skeletal muscle mass primarily through hypertrophy, which is the enlargement of existing muscle fibers, and hyperplasia, the formation of new muscle fibers.

What is hyperplasia?

• The addition of new myofibers (muscle cells).

• The growth of existing myofibers.

• The increase in muscle proteins.

• The increase in cross-bridges.

Answer explanation

Hyperplasia refers to the addition of new myofibers (muscle cells), which increases muscle mass. This is distinct from hypertrophy, which is the growth of existing myofibers.

What is the primary factor that skeletal muscle hypertrophy depends on?

• The amount of actin and myosin.

• The number of mitochondria.

• The level of calcium ions.

• The presence of lactic acid.

Answer explanation

Skeletal muscle hypertrophy primarily depends on the amount of actin and myosin, as these proteins are essential for muscle contraction and growth. Increased synthesis of these proteins leads to muscle fiber enlargement.

Which of the following is NOT a signaling event that leads to increases in muscle protein synthesis?

• Increased mRNA.

• Activation of mTOR.

• Increase in ribosomes.

• Decrease in ATP.

Answer explanation

Decrease in ATP is NOT a signaling event that promotes muscle protein synthesis. In fact, low ATP levels can hinder energy availability, negatively impacting protein synthesis, unlike increased mRNA, mTOR activation, and ribosome increase.

What role do satellite cells play in muscle growth?

• They provide myonuclei to muscle fibers.

• They increase calcium storage.

• They decrease protein synthesis.

• They remove lactic acid.

Answer explanation

Satellite cells are essential for muscle growth as they provide myonuclei to muscle fibers. This addition of nuclei supports increased muscle fiber size and repair, which is crucial for muscle hypertrophy.

What is the recommended daily allowance (RDA) of protein to maintain muscle mass?

• 0.8 g/kg/day

• 1.2 g/kg/day

• 1.6 g/kg/day

• 2.0 g/kg/day

Answer explanation

The recommended daily allowance (RDA) of protein to maintain muscle mass is 0.8 g/kg/day. This amount is sufficient for most adults to support basic bodily functions and muscle maintenance.

What is one of the effects of resistance training on muscle fibers?

• Hypertrophy of all fibers

• Decrease in glycolytic enzymes

• Decrease in lactic acid tolerance

• Reduction in Type II fiber size

Answer explanation

Resistance training primarily leads to hypertrophy, which is the increase in size of muscle fibers, particularly Type I and Type II fibers. This adaptation enhances muscle strength and endurance.