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Final Exam: Bodybuilding
This type of muscle blends into tendinous insertions that attach to bones, pulling them, which produces the desired movement. a. skeletal muscle b. swoll muscle c. cardiac muscle d. smooth muscle - a. skeletal muscle Muscle are connected to bones by what? a. ligaments b. tendons c. science is still investigating d. motor units - b. tendons What type of muscle fibers are referred to as coach potato fibers? a. IIy b. IIa c. Fascia d. IIx - d. IIx Bodybuilders practice "muscle confusion" because: a. Not all motor units are activated in movement b. to honor Joe Weider c. to "grease the groove" d. it reduces energy expenditure - a. not all motor units are activated in a movement What factor does not induce muscle hypertrophy? a. metabolic stress b. mechanical tension c. muscle damage
d. caloric restriction - d. caloric restriction What muscle fibers are recruited first in any given movement? a. slow twitch b. fast twitch c. it depends on genetics d. this is a contemporary debate in science - b. slow twitch What type of muscle fibers is highly resistant to fatigue? a. slow twitch b. fast twitch c. depends on genetics d. this is a contemporary debate in science - a. slow twitch When a prime mover muscle contracts, the opposing muscle relaxed. This is known as: a. sliding filament theory b. henneman principle c. stretch reflex d. reciprocal innervation` - d. reciprocal innervation ______ is a decrease in the angle between two body segments. a. flexion b. extension c. abduction d. adduction - a. flexion Adduction is the movement of a body segment away from the midline. a. true b. false - b. false Which plane divides the body into right and left portions?
c. third-class lever d. fourth-class lever - c. third-class lever The three kinds of limit strength include all of the following except? a. strength endurance b. static strength c. eccentric strength d. concentric strength - a. strength endurance Front squats put a special emphasis on which of the following? a. calves b. hamstrings c. glutes d. quads - d. quads What angle seems to be most effective for decline bench presses? a. 5-10 degrees b. 45 degrees c. 15 degrees d. 20-25 degrees - d. 20-25 degrees The conventional deadlift variation will be of greater benefit to most bodybuilders. a. true b. false - a. true Incline presses show greater activation than flat bench presses do in the upper pectoral region. a. true b. false - a. true This squatting variation was introduced to readers by John McCallum in a 1970 Strength and Health Magazine:
a. zercher squats b. safety squats c. dip belt squats d. snatch squats - c. dip belt squats Which type of strength is the foundation for all athletic endeavors? a. isolation strength b. strength endurance c. limit strength d. speed strength - c. limit strength What squatting variation has shown the greatest EMG activity in the glutes? a. back squats b. sissy squats c. bodyweight squats d. zercher squats - d. zercher squats _____ are needed for supernatural development in certain areas and to bring up weaknesses through the overload principle of isolation. a. isolation exercises b. compound exercises c. core exercises d. power exercises - a. isolation exercises Most exercises should be performed through a full range of motion. a. true b. false - a. true Which repetition range has generally been shown to produce the greatest level of muscle hypertrophy? a. 1-2 reps b. 2-6 reps
Bands and chains offer all the following benefits to the bodybuilder except? a. greater force to complete a lift b. strength gains c. greater muscle fiber recruitment d. less energy expenditure - d. less energy expediture Using bands in a reverse fashion is known as? a. lightened method b. metaphorical resistance c. western method d. jailhouse strong - a. lightened method The following is true about bands except? a. They feel more like "straight weight" than a chain does b. avoid sets with greater than 8 reps c. they are easier to overtrain than chains are d. they cause an over-speed effect on the eccentric portion of a movement - a. they feel more like "straight weight" than a chain does When is comes to the strength curve, bands and chains improve ____? a. all 7 distinct features b. they regress it c. 5 distinct features d. starting strength only - c. 5 distinct features? What is the additional band/chain weight recommendation on core lifts? a. 80-90% extra b. double c. 50-65% extra d. 10-25% extra - d. 10-25% extra
Bands and chains have allowed some lifters with shoulder injuries to bench press again. a. true b. false - a. true After how many weeks straight should one take a break from using bands and chains? a. 8 weeks b. 12 weeks c. always use them d. 3 weeks - d. 3 weeks Reverse bands can offer the benefits of a compound movement while overloading individual muscles in compliance with the principle of isolation. a. true b. false - a. true The benefits of aerobic training include the following except: a. increased heart health b. decreased stress c. extreme muscle hypertrophy d. increased GPP - c. extreme muscle hypertrophy The CNS is affected by high-intensity interval training and takes at least how long to recover? a. 48 hours b. 12 hours c. 7 days d. 96 hours - a. 48 hours What type of interval conditioning consists of sled drags, farmer's walks, and tire flips? a. strongman b. calisthenics
a. past injury b. core temperature c. time of day d. all of the above - d. all of the above Chronically performing exercises through a limited range of motion has what effect: a. increases flexibility b. decreases flexibility c. has no effect on flexibility d. reduces the risk of injury - b. decreases flexibility Static stretching is contraindicated prior to resistance training. a. true b. false - a. true Which type of stretching should be performed in the warm-up? a. static stretching b. PNF stretching c. dynamic stretching d. contract-relax stretching - c. dynamic stretching _____ is actually a specialized muscle fiber that detect excessive stretch within the muscle. a. golgi tendon organ b. muscle spindle c. pacinian corpuscles d. motor neuron - b. muscle spindle Post-stretching soreness indicates that the stretching program is appropriate for the bodybuilder. a. true b. false - b. false
The benefits of testing include the following except: a. Evaluating of program's effectiveness b. motivation c. the coach's chance to evaluate the athlete's compliance d. a chance to fix results for social media gratification - d. a chance to fix results for social media gratification Test validity means: a. the test measures what it is supposed to measure b. it's fun c. it requires no supervision d. it is approved by all major sporting bodies - a. the test measures what it is supposed to measure Objectivity of the test means: a. the same athlete performing the same test will receive similar results with different test admins b. the athlete is prepared for the test c. test admins put safety first d. standard procedures were not followed - a. the same athlete performing the same test will receive similar results with different test admins The most accurate body composition assessment from the following list is: a. visual screening b. bioelectrical impedance c. DEXA scan d. calipers - c. DEXA scan? The easiest and most reliable method for testing limit strength is: a. 225 for max reps on the bench press b. maximum number of pull-ups c. one-rep max in each exercise d. DEXA scan - c. one-rep maxes in each exercise
c. two-a-days d. an entire training period - d. an entire training period Which of the following is an example of a mesocycle? a. an entire training cycle b. a single training session c. a 6 to 8 week period before a strongman contest d. a steroid cycle - c. 6 to 8 week period before a strongman contest What is not a good way to increase training intensity? a. increase training volume b. increase training poundages c. decrease rest periods d. lower training volume while increasing the length of training sessions - d. lower training volume while increasing the length of training sessions What type of hypertrophy is an increase in the non contractile element of the muscle? a. sarcoplasmic b. myofibrillar c. bodybuilding d. athletic - a. sarcoplasmic Training with maximal intensity and low repetitions in the 1-5 rep range with greater than 85 percent of a one-rep max causes what type of hypertrophy? a. sarcoplasmic b. myofibrillar c. bodybuilding d. athletic - b. myofibrillar Performing dips with a forward lean and elbows out will place more stress on the pecs than a more upright posture will. This statement is: a. true
b. false - a. true What is muscle intention? a. lifting fast b. lifting heavy c. lifting psyched up d. lifting with purposeful contraction of the muscles being worked - d. lifting with purposeful contraction of the muscles being worked An example of an origin/insertion superset is: a. bicep curl/tricep ext b. squat/front squat c. chin-up/incline dumbbell curl d. bench press/bent over row - c. chin-up/incline dumbbell curl Bosu ball training is the best way to overload core musculature. a. true b. false - b. false What does unilateral exercise mean? a. stable surface training b. unstable surface training c. training one limb at a time d. training one exercise per training session - c. training one limb at a time Isolation exercises overload muscles by: a. allowing heavier weights to be used b. forcing overload because muscles do not work in isolation c. establishing a mind-muscle connection d. all of the above - b. forcing overload because muscles do not work in isolation
The "cheating technique" correctly applied is: a. an advanced bodybuilding technique that should be used sparingly b. a good learning tool for beginners c. one that should only be used by lifters over 40. A female-specific technique - a. an advanced bodybuilding technique that should be used sparingly Performing reps at a specific cadence is known as: a. cadence counting b. super slow training c. tempo training d. Sweatin' the the Oldies - c. tempo training An easier "poor man's" version of PHA training is: a. giant sets b. full-body training c. superset d. circuit training - d. circuit training All of the following are macronutrients except: a. alcohol b. carbohydrates c. protein d. fats - a. alcohol A lower glycemic index produces: a. a slower insulin response b. a faster insulin response c. heart palpitations d. ketosis - a. a slower insulin response Soy protein has been shown to do which of the following?
a. lower testosterone levels b. cause "roid rage" c. increase testosterone levels d. cause menopause in teenage boys - a. lower testosterone levels How much more protein should vegan athletes eat compared with ones following an animal-based protein diet? a. double b. triple c. 10% d. the same amount - d. the same amount Fat consumption should be what percentage of a bodybuilder's diet? a. 5-10% b. 10-15% c. 15-30% d. as close to 0 as possible - c. 15-30% What type of fats should be avoided? a. monosaturated b. saturated c. all d. Trans Fatty Acid - d. Trans Fatty Acid All of the following are all good sources of zinc except: a. eggs b. whole grains c. oysters d. olive oil - d. olive oil What is the minimum amount of fluid that should be consumed 2 hours before training in a hot gym?
b. 1987 c. 1965 d. it's a work in progress - a. 1887 ISSA encourages bodybuilders to do the following: a. win at all costs b. take steroids but avoid HGH c. stay natural d. take anything you can if a doctor prescribes it - c. stay natural Which of the following is not a branch-chained amino acid? a. leucine b. isoleucine c. valine d. serine - d. serine Which substance has research show to enhance recovery from exercise, increase exercise intensity, and increase satellite proliferation? a. branch-chained amino acids b. creatine monohydrate c. glucose polymers d. inosine - b. creatine monohydrate Stressors are? a. an accumulation of all life's events b. an accumulation of solely muscular fatigue c. caused by a lack of sleep d. none of the above - a. an accumulation of all life's events Genetics play a role in recovery. a. true
b. false - a. true Treating microtrauma can be done with all of the following except? a. sensible scientific weight training b. alcohol c. sound nutrition d. scientific supplementation - b. alcohol A deload phase allows for restoration and reparation of: a. muscles b. connective tissues c. the CNS d. all of the above - d. all of the above Deload workouts should serve as: a. technique workouts b. long duration workouts c. a chance to experiment with bands and chains d. all of the above - a. technique workouts An example of an active recovery day after training heavy squats is: a. a netflix binge b. 400-meter sprints c. light sled drags d. none of the above - c. light sled drags The Weider principles encompass what broad categories? a. exercise arrangement in training session b. principles to plan a training cycle c. principles for exercises execution d. all of the above - d. all of the above
