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WorksheetsScience of Strength
Total questions: 42
Worksheet time: 22mins
Which macronutrient is primarily responsible for muscle repair and growth?
Carbohydrates
Protein
Fats
Vitamins
What is the main function of the mitochondria in muscle cells?
Protein synthesis
Energy production
Fat storage
Hormone secretion
Which human body system is responsible for transporting oxygen to muscles during exercise?
Digestive system
Nervous system
Circulatory system
Endocrine system
Which vitamin is essential for calcium absorption in the human body?
Vitamin A
Vitamin C
Vitamin D
Vitamin K
What is the primary energy source during high-intensity, short-duration exercise?
Fatty acids
Glycogen
Protein
Fiber
Which hormone increases blood glucose levels during exercise?
Insulin
Glucagon
Estrogen
Testosterone
Which mineral is most important for oxygen transport in the blood?
Calcium
Iron
Sodium
Potassium
Which process describes the breakdown of glucose for energy in the absence of oxygen?
Aerobic respiration
Anaerobic glycolysis
Lipolysis
Gluconeogenesis
Which body system is primarily responsible for regulating body temperature during exercise?
Respiratory system
Integumentary system
Skeletal system
Lymphatic system
What is the recommended daily protein intake for most strength athletes, according to current research?
0.5 g/kg body weight
1.2–2.0 g/kg body weight
3.0–4.0 g/kg body weight
5.0 g/kg body weight
Calculate the total caloric value of a meal containing 30g protein, 50g carbohydrates, and 20g fat. (Protein and carbohydrates: 4 kcal/g, Fat: 9 kcal/g)
370 kcal
470 kcal
530 kcal
610 kcal
A person wants to increase their muscle mass. Which combination of nutrition and exercise is most effective?
High protein intake and resistance training
Low fat diet and endurance training
High carbohydrate intake and yoga
Low calorie diet and walking
If an athlete is experiencing muscle cramps during exercise, which electrolyte imbalance is most likely responsible?
Low sodium
High calcium
Low iron
High glucose
During prolonged exercise, which energy system becomes the primary source of ATP?
Phosphagen system
Anaerobic glycolysis
Oxidative phosphorylation
Creatine phosphate system
A person with a resting heart rate of 60 bpm and a stroke volume of 70 mL/beat has a cardiac output of:
2.1 L/min
4.2 L/min
6.0 L/min
7.2 L/min
Which dietary adjustment would best support an endurance athlete’s recovery after a marathon?
Increase protein and carbohydrate intake
Decrease water intake
Increase fat intake only
Decrease sodium intake
A person is following a ketogenic diet. Which macronutrient is most restricted?
Protein
Carbohydrates
Fat
Fiber
Which training method is most effective for increasing maximal oxygen uptake (<katex latex="VO_2"></katex> max)?
Low-intensity steady-state cardio
High-intensity interval training (HIIT)
Flexibility exercises
Isometric holds
A client wants to lose fat while maintaining muscle mass. Which strategy is most appropriate?
Severe calorie restriction and no exercise
Moderate calorie deficit with resistance training
High carbohydrate diet with no exercise
Only cardio exercise with no dietary changes
Which of the following best explains why hydration is important for thermoregulation during exercise?
It increases muscle strength
It helps maintain blood volume and sweat production
It decreases oxygen consumption
It increases fat oxidation
Given a client with type 2 diabetes, how would you adjust their nutrition plan to support exercise performance?
Recommend high glycemic index foods before exercise
Emphasize complex carbohydrates and monitor blood glucose
Eliminate all carbohydrates
Increase saturated fat intake
A strength athlete is experiencing frequent fatigue and slow recovery. What evidence-based steps would you take to identify and address the issue?
Increase training volume
Assess nutrition, sleep, and training load; adjust as needed
Ignore symptoms and continue current routine
Only increase protein intake
Design a weekly training plan for a beginner aiming to improve both cardiovascular fitness and muscle strength. Which combination is most effective?
5 days of yoga only
3 days resistance training, 2 days moderate-intensity cardio
7 days high-intensity interval training
2 days stretching, 2 days walking
A client reports frequent muscle soreness and poor sleep after starting a new exercise program. What is the most logical sequence of steps to address this?
Increase exercise intensity
Evaluate recovery strategies, adjust training load, and monitor sleep hygiene
Eliminate carbohydrates from diet
Ignore symptoms
A vegan athlete is concerned about getting enough iron. What evidence-based dietary advice would you provide?
Suggest only animal-based sources
Recommend plant-based iron sources and vitamin C for absorption
Advise to avoid all supplements
Increase fat intake
A client wants to optimize their pre-workout meal for a morning strength session. Which approach is best supported by current research?
High-fat, low-carbohydrate meal
Moderate carbohydrate and protein meal 1–2 hours before exercise
No food before exercise
Only consume caffeine
An athlete is training for a triathlon and is experiencing symptoms of overtraining. What is the most effective evidence-based intervention?
Increase training intensity
Implement rest days and monitor recovery markers
Eliminate carbohydrates
Ignore symptoms
A client with hypertension wants to start resistance training. What is the safest and most effective plan?
High-intensity, low-repetition training
Moderate-intensity, higher-repetition training with medical clearance
No exercise at all
Only isometric exercises
A person is experiencing symptoms of dehydration during a long run. What is the best immediate and long-term strategy?
Drink water only after finishing the run
Hydrate with water and electrolytes during and after exercise; monitor fluid intake
Avoid drinking fluids
Only increase salt intake
A client wants to improve bone health through exercise and nutrition. Which combined approach is most effective?
Only perform stretching exercises and avoid dairy
Engage in weight-bearing exercise and ensure adequate calcium and vitamin D intake
Focus on swimming and increase fat intake
Only take vitamin supplements
Muscle growth in the adult occurs mainly by:
Increase in muscle fiber number
Increase of volume/mass of muscle fibers (cross-sectional area)
Increase in both muscle fiber number and mass
Muscle growth is only possible during childhood
mTOR is involved in:
Anabolic processes
Catabolic processes
Both anabolic and catabolic processes
Fat loss
In order for muscle contraction to occur, the muscle fiber requires calcium, as well as this substance which provides the cell with energy:
ATP
Epinephrine
Bicarbonate
Lipase
Avery is studying how muscles work and learns that for muscle contraction to occur, the muscle fiber requires calcium, as well as this substance which provides the cell with energy:
ATP
Epinephrine
Bicarbonate
Lipase
Which row shows the effects of increased adrenaline release?
breathing rate >> pulse rate >> pupil
decreases >>increases >>widens
increases >> decreases >> widens
increases >> increases>> narrows
increases >> increases>> widens
Oxytocin is released to initiate contractions, the force of the baby on the cervix leads to release of oxytocin, which causes more contractions. What type of feedback is described?
Negative
Positive
Which body systems are interacting in the following scenario?
Alot of people have digestive problems, like indigestion and heartburn, which is often related to stress. Stress can cause a biochemical response to being in constant, low-grade "fight or flight" status. This response can reduce your body's ability to absorb nutrients.
Nervous and Digestive
Digestive and Circulatory
Immune and Digestive
Digestive and Respiratory
When a muscle undergoes atrophy in response to disuse,
The number of mitochondria decrease
There is reduction in capillary networks
The size of actin and myosin fibers decrease
All of the above
After strenuous exercise, a muscle cell would contain decreased amounts of ______ and increased amounts of ______ ____
glucose; ATP
ATP; glucose
oxygen; lactic acid
lactic acid; ATP
Ability of a muscle fiber to respond rapidly to electrical or chemical signals
contractibility
excitability
extensibility
elasticity
Muscle pairs that oppose each other's movement
antagonistic muscles
opposable muscles
opposite muscles
rivals
Skeletal muscles are controlled by
sympathetic nerves
parasympathetic nerves
autonomic nerves
somatic nerves
