Study with the several resources on Docsity
Earn points by helping other students or get them with a premium plan
Prepare for your exams
Study with the several resources on Docsity
Earn points to download
Earn points by helping other students or get them with a premium plan
Community
Ask the community for help and clear up your study doubts
Discover the best universities in your country according to Docsity users
Free resources
Download our free guides on studying techniques, anxiety management strategies, and thesis advice from Docsity tutors
This study guide provides a comprehensive overview of key concepts in bodybuilding, covering topics such as muscle types, hypertrophy, exercise-induced muscle damage, metabolic stress, somatotyping, and training principles. It includes a series of questions and answers designed to help students prepare for the nasm bodybuilding exam. The guide is particularly useful for those seeking to understand the physiological mechanisms behind muscle growth and optimize their training programs.
Typology: Exams
1 / 19
This page cannot be seen from the preview
Don't miss anything!
1 / 9
1. Three Types of Muscle ANS 1. Skeletal 2. Cardiac 3. Smooth
2 / 9 length of fiber
5. Though in series hypertrophy does take place in humans, it only occurs in extreme cases such as ANS Following immobilization of a joint by a cast or By performing very long duration incline treadmill walking 6. How is in parallel hypertrophy achieved ? ANS When sarcomeres (basic functional unit of muscle) are added next to each other (Muscle cross-sectional area is increased) (Produces thicker/fuller muscle) 7. Maximal muscular strength v Hypertrophy ANS Maximal muscular strength ANS Ability to lift heavy loads Substantial neurological component (By enhancing various neurological factors, an individual is better able to produce optimal force... the nervous system sends faster
4 / 9
12. How can mechanical tension be developed ? ANS Either by static (no movement) or dynamic (traditional resistance training involving concentric and eccentric actions) muscle activity 13. How does mechanical tension work ? ANS When resistance is applied to a muscle, the associated forces are sensed by the fibers and converted into chemical signals that ultimately result in increased production of muscle proteins 14. Fibers recruited in accordance with the size principle ANS ANS Smaller Type 1 fibers (slow-twitch, endurance-based, + fatigue-resistant) activated first. Then Type 2 fibers (fast-twitch, high force-producing capacity, + easily fatigued) brought into play as demand on muscles increase 15. Which fiber type has the most impact on muscular gains ? ANS Type 2 16. Damage to muscle fibers is fundamentally caused by which type of exer- cise
5 / 9 ? ANS Eccentric
17. Concentric ANS Muscle shortening 18. Eccentric ANS Muscle lengthens 19. Contractile elements ANS Actin and mysoin 20. Exercise-induced muscle damage promotes hypertrophy in several ways- ANS Increased activation of satellite cells Inflammatory response associated with exercise-induced muscle damage (acute inflammation is good) Cell swelling 21. Limiting factor for protein synthesis ANS Number of nuclei in a muscle 22. Satellite cells ANS Muscle stem cells Reside adjacent to muscle fibers Remain dormant until "awoken" by adaptive stimulus (muscle damage) Have ability to donate nuclei to existing fibers (muscle proteins produced by cell's nucleus)
7 / 9 (The acidic environment associated with lactic acid buildup inhibits muscle contrac- tility, thereby promoting fast-twitch fibers to be called into play)
27. Two ways to promote cell swelling (although two different mechanisms are involved) ANS 1. Muscle Damage
8 / 9
31. Ectomorph ANS Lean + lanky Do not gain weight easily Have a difficult time adding muscle "Hard-gainer" Examples ANS Marathon runners + runway models 32. Mesomorph ANS Muscular with fairly low levels of body fat Athletic physique Typically have few problems gaining or losing weight Classic bodybuilding structure Often seen in sprinters + swimmers
10 / 9 Specific Measurable Attainable Realistic Timely
42. Hypertrophy-oriented routines involve performance of multiple sets of multiple repetitions which leads to a buildup of lactic acid and a ANS Consequent reduction in pH balance, which in turn causes a burning sensation in working muscles 43. What separates good results from great results? ANS Ability to train past fleeting pain 44. "Nightclub workout" ANS Training chest + arms (not back or lower body) (End up with impressive "show muscles", but physiques completely out of proportion
11 / 9 so they appear barrel chested and blocky - lacking any semblance of shape and aesthetics)
45. Muscle imbalances ANS A condition in which the length-tension relationship be- tween muscles at a joint has been altered 46. Overactive muscles ANS Shortened 47. Underactive muscles ANS Lengthened 48. An over-reliance on pushing exercises often leads to what syndrome? ANS Up- per crossed 49. Upper crossed syndrome ANS Tight upper traps and pectorals overpower week neck flexors and mid-back muscles 50. Asymmetries of upper crossed syndrome results in ANS Forward head posture, thoracic kyphosis (hunchback appearance), protracted (rounded) shoulders, and winging of the scapula - conditions that, in combination, can reduce shoulder joint stability 51. Kyphosis ANS Hunchback appearance 52. Protracted shoulders ANS Rounded shoulders 53. What has been implicated as a primary cause of hamstrings and anterior cruciate ligament tears ANS A quadriceps/hamstring imbalance 54. What is associated with rotator cuff tears and lesions of the shoulder labrum? ANS Weakness of the subscapularis 55. Bodybuilders experience an overall decreased range of motion at the ANS - Shoulder As well as decreased activation of the lower trapezius 56. Bodybuilders tend to demonstrate weakness in ANS Scapular stabilizers and the
13 / 9
63. Most desirable forms of training for bodybuilders ANS Flexibility training Cardiorespiratory training Core training Resistance training 64. Ways of improving range of motion ANS self-myofascial release (e.g., self-mas- sage, foam rolling), static, active-isolated, and dynamic stretching can be effective for improving range of motion 65. A proper stretching program should only target muscles that have been identified as ANS Tight and restricted 66. Muscle groups that are commonly tight and require stretching ANS The calves, hamstrings, hip flexors, latissimus dorsi (lats), chest, and neck 67. Circuit training ANS Involves the completion of a number of carefully-selected resis- tance exercises arranged sequentially, with a short recovery between the exercises (stations) (Allows greater volumes of work to be performed, while permitting adequate muscle recovery) 68. Primary objective of circuit training ANS Incorporate both cardiorespiratory and resistance training into a single session, enabling some simultaneous physiological adaptations from each 69. Prime movers ANS Arms + legs 70. Core ANS Abdomen, pelvis, hips, low-back 71. An unstable or weakened core may limit a bodybuilder's ability to ANS Properly stabilize the spine, which is required to safely perform these movements 72. Volume and intensity of core exercise during a hypertrophy training pro- gram
14 / 9 ANS Perform a low volume of core exercises to prepare body for activity and to "wake up" the muscles designed to protect the spine (rather than working the core muscles to exhaustion)
73. Resistance-stabilized exercises designed to improve ANS Coordination and joint stability by performing the exercises in unstable, yet controllable environments 74. Connective tissues ANS Tendons and ligaments 75. Resistance-strength exercises designed to enhance ANS Strength of prime movers by performing them in more stable environments (places more emphasis on prime movers and allows one to handle heavier loads and maximize muscle growth potential) 76. General rule for resistance training session length ANS Shouldn't last much more than sixty minutes with a frequency of three to four days a week
16 / 9
88. Performing the lateral dumbbell raise involves ANS The middle deltoid to a greater extent than the other heads 89. Can't train muscles in complete isolation, just increase ANS Activation of one relative to another 90. Resistance training variables involved in hypertrophy ANS Exercises, sets, reps, rest intervals, and training frequency, among others 91. Another name for principle of specificity ANS SAID Principle (Specific Adapta- tions to Imposed Demands) 92. SAID Principle stands for ANS Specific Adaptations to Imposed Demands 93. Principle of Specificity ANS Adaptations are specific to the inflicted stimulus 94. What is the driving factor in muscle hypertrophy? ANS Mechanical tension 95. Progressive Overload ANS Adaptation only takes place when the body is chal- lenged beyond its present capacity
17 / 9
96. Principle of Reversibility ANS "Use it or lose it" principle Any gains made from a hypertrophy-oriented program will be progressively lost if you cease training 97. De-training ANS A prolonged cessation from exercises Ultimately results in a return of muscle size to pre-training levels, with decreases in girth following a similar time course to that of training Studies show that, while muscle atrophies in response to detraining, the increased satellite cell pool is largely retained even in the absence of regular exercise, facili- tating increased muscle protein synthesis upon retraining 98. Hypertrophy training programs take one of two basic forms ANS ANS 1. A total body approach
19 / 9 (back, biceps, and abdominals) are worked another day, followed by the lower body on the third day
104. Torso-extremities split ANS Back/Chest/abdominals one day Lower body Shoulders and arms 105. 3 principles of exercise ANS 1. Principle of Specificity (SAID Principle) 2. Progressive overload 3. Principle of Reversibility
