Ch12 Test Bank + Answers Weight Gaining Through Proper

Nutrition for Health, Fitness & Sport, 12e (Williams)

Chapter 12 Weight Gaining through Proper Nutrition and Exercise

1) Being significantly under a healthy body weight may be due to several factors. Which one of the following is NOT one of these factors?

A) Medical problems, such as hormonal imbalance or inadequate absorption of nutrients

B) Social pressures and emotional problems

C) A low basal metabolic rate, acquired through genetic material

D) Economic hardships

2) If you desire to gain weight, you should adhere to all of the following guidelines EXCEPT ________.

A) start a resistance-training exercise program and increase your kcal intake

B) be certain to measure the same points on the specific body parts each week to ensure that body weight gains are proportionately distributed

C) have an acceptable purpose for the weight gain and set a reasonable goal

D) calculate your average energy needs weekly

3) The number of times you perform a specific exercise is referred to as ________.

A) repetitions

B) intensity

C) set

D) recovery

4) To train for strength you should combine ________ resistance with a ________ number of repetitions.

A) high; high

B) low; low

C) high; low

D) low; high

5) Gains in muscle hypertrophy appear to be best accomplished by multiple sets and emphasizing a range of ________ repetitions per set.

A) 1–3

B) 4–5

C) 6–12

D) 14–16

6) Gains in strength/power are better accomplished by multiple sets with ________ repetitions per set.

A) 1–3

B) 4–6

C) 8–12

D) 14–16

7) Which of the following procedures should be avoided by a beginner when using the basic resistance-training program?

A) Do not strain during the initial learning phase, which lasts for two weeks

B) Since the exercise sequence is designed to stress different muscle groups in order, not much recuperation is necessary between exercises, possibly only 30 seconds

C) Exercise three days per week and log your progress in a weekly record form

D) Determine the maximum weight you can lift one time for each exercise

8) The method of resistance-training that involves the lengthening contraction of a muscle to resist gravity is called the ________ method.

A) isometric

B) concentric

C) eccentric

D) isokinetic

9) A reasonable weight gain goal during the early stages of resistance training would be ________ pounds of muscle per week.

A) 0–0.5

B) 0.5–1.0

C) 1.0–1.5

D) 1.5–2.0

10) When considering the different types of programs utilized for gaining body weight, which of the following is true?

A) Research shows that the use of specialized machines appears to have an advantage over the use of free weights

B) Isometric exercise is also known as accommodating-resistance exercise

C) Isotonic and isokinetic programs are comparable in their ability to produce gains in muscle size and strength

D) Isometric methods for resistance training may be either the concentric method or eccentric method

11) All of the statements concerning resistance training and its relationship to health are true EXCEPT ________.

A) lower back problems may be aggravated by improper weight-lifting techniques

B) individuals with high blood pressure should refrain from heavy lifting due to an increased risk of blood vessel rupture and a possible stroke

C) research has shown that weaknesses in the musculature of the abdominal wall can be strengthened if proper lifting techniques are used

D) resistance-training may be a very effective means to increase strength in the elderly

12) Resistance training is regarded as a relatively safe sport, if appropriate safety precautions are taken. Learning to breathe properly is an important aspect of these precautions. Which of the following is an INCORRECT statement?

A) During the most strenuous part of an exercise, it is natural to hold your breath

B) If the breath hold is prolonged during lifting, it may increase abdominal pressure and chances of a hernia

C) The recommended breathing system is to hold your breath while lifting the weight

D) The Valsalva phenomenon may lead to a possible blackout

13) Resistance training is recommended mainly as a means of gaining muscle mass, body weight, and strength, but it may confer some additional physiological benefits. Which one of the following is a benefit?

A) It may improve several risk factors associated with coronary heart disease, such as increased levels of HDL cholesterol and improved glucose metabolism

B) It will cause an increase in VO2 max and improve cardiovascular efficiency both at rest and during exercise

C) Resistance-training should replace aerobic exercise in your lifestyle

D) It increases the chances of sarcopenia as you age

14) Which of the following statements about protein intake during a weight-gaining program is false?

A) Supplementation by protein powders or amino acids is not necessary, even during a strenuous weight-gaining program

B) One needs adequate amounts of protein to support increases in lean body mass, otherwise we would gain body fat

C) One glass of milk or one scrambled egg provides 14 grams of recommended protein

D) One pound of muscle contains about 100 grams of protein

15) Oliver is starting a resistance-training program to gain weight and build strength. In addition to his daily workouts, Oliver should increase his daily kcal intake by ________ kcal to gain approximately one pound per week.

A) 100

B) 200

C) 200–350

D) 400–500

16) Which of the following is true for a high-kcal diet?

A) To gain weight wisely, one needs to continue to eat healthful foods, but in greater amounts

B) Select foods that are high in simple carbohydrates with moderate amounts of protein

C) Foods should be selected for high-kcal content alone

D) High-fat diets present no problems for individuals with high blood lipid levels

17) For the purpose of gaining weight, provided equal amounts of resistance work are done, which type of resistance-training equipment is best?

A) Isotonic concentric free weights

B) Isotonic eccentric free weights

C) Isometric devices

D) Isokinetic concentric and eccentric machines

E) Research does not indicate that one type of equipment is better than others

18) Resistance training will stimulate muscle growth by a variety of mechanisms. Which of the following is considered to be the least likely mechanism of increasing muscle size?

A) Rapid hyperplasia of muscle fibers

B) Increased water content in the muscle associated with glycogen and protein

C) The connective tissue may increase and thicken

D) Myofibrils in each muscle cell may multiply

E) Individual muscle cells and myofibrils increase in size

19) Which of the following recommendations would you make for someone trying to gain 1 lb of lean body weight per week?

A) Consume more protein from lean sources, such as chicken or legumes

B) Consume more saturated fats, such as steak or hamburger

C) Consume approximately 1,000 extra kcal daily

D) Consume more low-kcal fruits and vegetables, such as green leafy vegetables or berries

20) To gain one pound of muscle weight per week on a weight-training program, an individual might need an additional 14 grams of protein per day above the RDA, in addition to increased kcal. Which of the following would not supply at least that amount of protein daily?

A) 2 glasses of skim milk

B) 1 glass of milk and two eggs

C) 1 slice of toast, 1 egg and 1 ounce of ham

D) 1 glass of orange juice, 2 slices of toast, and 1 banana

E) 2 ounces of cheese on two slices of toast

21) According to the principle of ________, a person must increase the volume of work done by the muscles to place greater stress on the cells of the muscle. This can be done by increasing the amount of weight and/or by increasing the number of repetitions.

A) overload

B) repetitions

C) progressive resistance

D) periodization

22) Which of the following statements is false relative to post-exercise nutrition?

A) Carbohydrate supplementation alone after resistance training promotes muscle protein synthesis

B) Carbohydrate and protein supplementation after exercise stimulates insulin secretion

C) A carbohydrate/protein solution approximating a 4:1 ratio is one recommendation for post-exercise nutrition

D) Chocolate milk may be a recommended post-exercise supplement

23) Which of the following is considered a high-quality protein?

A) Whey protein

B) Egg white protein

C) Chicken protein

D) Fish protein

E) All of the choices are correct.

24) Some individuals may wish to lose excess body weight for the same reason that other individuals wish to gain weight.

25) Low-fat chocolate milk is a good option after a resistance-training workout as chocolate milk provides carbohydrates and protein in a 2:1 carbohydrate:protein ratio.

26) Shawn is a first-year college student who would like to gain weight, particularly lean muscle mass. A good rule of thumb for someone wanting to gain weight is to strive for 0.5 to 1 lb of weight per week.

27) A body mass index (BMI) of less than 22 is considered underweight.

28) The specificity principle of training basically means that if an individual wants to gain muscle mass in a certain part of the body, those muscles must be exercised.

29) Muscle protein synthesis occurs for up to twenty-four hours after a single bout of heavy resistance exercise.

30) According to the principle of ________, a person lifting weights should wait 2 to 3 minutes between sets to allow ATP and PCr to be restored in the muscles.

A) recuperation

B) periodization

C) exercise sequence

D) overload

31) When resistance-training, a concentric exercise is one in which you are ________.

A) lifting against gravity

B) lowering with gravity

C) lifting more weight than you normally do

D) using your own body weight as resistance

32) Which of the following exercises would be best for working your shoulder muscles?

A) Standing lateral raise

B) Bench press

C) Standing curl

D) Half squat

33) Resistance-training should be avoided by older adults.

34) In order to meet the needs of a weight-gaining program, protein or amino acid supplementation is generally necessary.

35) For young adults trying to gain weight and build lean muscle mass, they should consume approximately 40 percent of their total daily kcal from protein.

36) Research findings suggest that protein quality may be an important consideration in promoting muscular hypertrophy with resistance training. For example, some research indicates that whey protein is better able to support muscle protein synthesis than is soy protein, and the practice of consuming high-quality proteins after exercise should lead to greater hypertrophy.

37) Stress, anxiety, and caffeine consumption can all impact a person's body weight.

38) Hyperplasia refers to an increase in the size of a muscle fiber.

39) Which of the following dietary supplements may help increase muscle mass?

A) Creatine

B) Starch

C) Alanine

D) Proline

40) Under the effect of certain hormones and growth factors, muscle fibers have the ability to increase either in size or in number or in both.

41) A training concept that divides training into time cycles of various duration determined by individual, is known as ________.

A) periodization

B) recuperation

C) specificity

D) progression

42) Health benefits associated with resistance training include the following EXCEPT ________.

A) an increase in lean body mass

B) an increase in muscular strength

C) helping to prevent the onset of sarcopenia

D) a decrease in bone mineral density

43) Circuit weight training promotes both cardiovascular health and muscular strength by moving rapidly from one exercise to the next.

44) The seated overhead press is particularly beneficial for working the ________ muscles.

A) tricep

B) bicep

C) abdominal

D) deltoid

45) Excessive weight lifting may be a sign of ________, a condition in which individuals, mostly males, have a distorted body image and they perceive themselves as too thin or not sufficiently muscular.

A) muscle dysmorphia

B) bulimia nervosa

C) muscularis nervosa

D) orthorexia