k409- FINAL EXAM AND CORRECT
ANSWERS.
An individual with 70% type II fibers can lift more weight than an individual with 50% Type II
Fibers. T/F? - Answer False
What are the two different types of Muscle Fibers? - Answer Slow Twitch and Fast Twitch
What determines the type of muscle fibers? - Answer Determined based on the
action/speed of the contraction done
Fiber Type alone does NOT predict success. T/F? - Answer True
Which Fast Twitch is the primary state? - Answer FTx (which take on characteristics of FTa
with training)
What factors can cause an extremely small change in the distribution of ST & FT fibers? - Answer
Endurance training, sprint/weight training, inactivity, aging
If changes occur to distribution of FT & ST fibers with chronic training, they likely will not be
large enough to make an endurance athlete successful at power/sprint events. T/F? - Answer
True
What pattern of motor unit firing allows muscle tension to be maintained by motor units firing
at different times allowing them to recover? - Answer Asynchronous
What pattern of motor unit firing allows for a maximal force of muscle tension for just a short
period of time? - Answer Synchronous
In what exercise do we see asynchronous patterns of firing motor units? - Answer Endurance
Exercise
In what exercise do we see synchronous patterns of firing motor units? - Answer
Power/speed exercise (weightlifting)
During a maximal sprint, the muscles will run out of oxygen and the anaerobic energy system
will be activated? T/F? - Answer False
,A 100m sprinter slows down after about 40m due to depletion of PCr in the muscle. T/F? -
Answer True
Mary is taking a nap. Her skeletal muscles are producing lactic acid. T/F? - Answer True
Increases in the enzymes citrate synthase (CS) and succinate dehydrogenase (SDH) will improve
VO2max. T/F? - Answer True
There is no completely accurate way to measure anaerobic capacity. T/F? - Answer True
Converting FTx fibers to FTa fivers would likely lead to an increase in VO2max. T/F? - Answer
True
Lactate is a fuel that can be used by the heart or non-exercising skeletal muscle. T/F? - Answer
True
What are the strength gains in the first 4-6 weeks of strength training due to? - Answer
Neural Adaptations
When does Transient Hypertrophy occur? & why does it happen? - Answer During a single
exercise bout, due to fluid accumulation (from the plasma) in the muscle tissue lasting a short
time
When does Chronic Hypertrophy occur? - Answer Long-term strength training
Increase in the muscle protein synthesis is a result of what? - Answer Hypertrophy
What hormone controls the process of catabolism and anabolism of muscle proteins? - Answer
Testosterone
Lifting heavy weights or light weights to failure results in the same increase in muscle protein
synthesis and chronic hypertrophy. T/F? - Answer True
More sets doesn't produce greater strength gains than less sets, as long as the lift goes to
failure. T/F? - Answer True
Increasing training __________ acutely increases muscle protein synthesis, but does not
provide a greater chronic increase in _____________. - Answer Volume, Strength
, When increasing Muscle Protein Synthesis with training, what enzyme is required to be
activated? - Answer mTOR
What factors help activate mTOR to increase muscle protein synthesis? - Answer Amino
Acids, Physical Activity, Growth Factors
The more mTOR activated during training, the greater hypertrophy and gain in muscle mass.
T/F? - Answer True
What factors decrease the amount of mTOR turned on to help increase muscle protein
synthesis? - Answer Oxidation, Alcohol, High fat diet, AMPK, SIRT1
What amino acid is essential for increasing protein balance after a workout? - Answer
Leucine
When is the best time to ingest amino acids/protein after a workout? - Answer 30 minutes
after (but can wait up to 24 hours)
Does more protein/amino acid intake mean more muscle protein synthesis? - Answer No,
the optimal amount of protein is about 20-25g with about 8-10g being amino acids
What pattern of protein intake after a workout causes maximal rate of muscle protein
synthesis? - Answer 20g every 3 hours
Muscle protein helps build the muscles. T/F? - Answer True
Endurance exercise after strength training activates __________, which decreases _______
activity and decreases muscle protein synthesis. - Answer SIRT1, mTOR
Does lactic acid cause muscle soreness? - Answer No (DOMS results primarily from eccentric
contractions)
What is the primary fuel used by the body during exercise? - Answer Carbs
Where are carbs (glucose) stored in the body? - Answer Skeletal muscle, liver, blood glucose
What are the 3 energy forms used in the body? - Answer Carbs, fat, protein
ANSWERS.
An individual with 70% type II fibers can lift more weight than an individual with 50% Type II
Fibers. T/F? - Answer False
What are the two different types of Muscle Fibers? - Answer Slow Twitch and Fast Twitch
What determines the type of muscle fibers? - Answer Determined based on the
action/speed of the contraction done
Fiber Type alone does NOT predict success. T/F? - Answer True
Which Fast Twitch is the primary state? - Answer FTx (which take on characteristics of FTa
with training)
What factors can cause an extremely small change in the distribution of ST & FT fibers? - Answer
Endurance training, sprint/weight training, inactivity, aging
If changes occur to distribution of FT & ST fibers with chronic training, they likely will not be
large enough to make an endurance athlete successful at power/sprint events. T/F? - Answer
True
What pattern of motor unit firing allows muscle tension to be maintained by motor units firing
at different times allowing them to recover? - Answer Asynchronous
What pattern of motor unit firing allows for a maximal force of muscle tension for just a short
period of time? - Answer Synchronous
In what exercise do we see asynchronous patterns of firing motor units? - Answer Endurance
Exercise
In what exercise do we see synchronous patterns of firing motor units? - Answer
Power/speed exercise (weightlifting)
During a maximal sprint, the muscles will run out of oxygen and the anaerobic energy system
will be activated? T/F? - Answer False
,A 100m sprinter slows down after about 40m due to depletion of PCr in the muscle. T/F? -
Answer True
Mary is taking a nap. Her skeletal muscles are producing lactic acid. T/F? - Answer True
Increases in the enzymes citrate synthase (CS) and succinate dehydrogenase (SDH) will improve
VO2max. T/F? - Answer True
There is no completely accurate way to measure anaerobic capacity. T/F? - Answer True
Converting FTx fibers to FTa fivers would likely lead to an increase in VO2max. T/F? - Answer
True
Lactate is a fuel that can be used by the heart or non-exercising skeletal muscle. T/F? - Answer
True
What are the strength gains in the first 4-6 weeks of strength training due to? - Answer
Neural Adaptations
When does Transient Hypertrophy occur? & why does it happen? - Answer During a single
exercise bout, due to fluid accumulation (from the plasma) in the muscle tissue lasting a short
time
When does Chronic Hypertrophy occur? - Answer Long-term strength training
Increase in the muscle protein synthesis is a result of what? - Answer Hypertrophy
What hormone controls the process of catabolism and anabolism of muscle proteins? - Answer
Testosterone
Lifting heavy weights or light weights to failure results in the same increase in muscle protein
synthesis and chronic hypertrophy. T/F? - Answer True
More sets doesn't produce greater strength gains than less sets, as long as the lift goes to
failure. T/F? - Answer True
Increasing training __________ acutely increases muscle protein synthesis, but does not
provide a greater chronic increase in _____________. - Answer Volume, Strength
, When increasing Muscle Protein Synthesis with training, what enzyme is required to be
activated? - Answer mTOR
What factors help activate mTOR to increase muscle protein synthesis? - Answer Amino
Acids, Physical Activity, Growth Factors
The more mTOR activated during training, the greater hypertrophy and gain in muscle mass.
T/F? - Answer True
What factors decrease the amount of mTOR turned on to help increase muscle protein
synthesis? - Answer Oxidation, Alcohol, High fat diet, AMPK, SIRT1
What amino acid is essential for increasing protein balance after a workout? - Answer
Leucine
When is the best time to ingest amino acids/protein after a workout? - Answer 30 minutes
after (but can wait up to 24 hours)
Does more protein/amino acid intake mean more muscle protein synthesis? - Answer No,
the optimal amount of protein is about 20-25g with about 8-10g being amino acids
What pattern of protein intake after a workout causes maximal rate of muscle protein
synthesis? - Answer 20g every 3 hours
Muscle protein helps build the muscles. T/F? - Answer True
Endurance exercise after strength training activates __________, which decreases _______
activity and decreases muscle protein synthesis. - Answer SIRT1, mTOR
Does lactic acid cause muscle soreness? - Answer No (DOMS results primarily from eccentric
contractions)
What is the primary fuel used by the body during exercise? - Answer Carbs
Where are carbs (glucose) stored in the body? - Answer Skeletal muscle, liver, blood glucose
What are the 3 energy forms used in the body? - Answer Carbs, fat, protein
