Mastering Hypertrophy

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Which of the following best describes muscle hypertrophy?

A decrease in muscle size due to a decrease in the size of existing muscle fibers
An increase in muscle size due to an increase in the size of existing muscle fibers (correct)
A decrease in muscle size due to a decrease in the number of muscle fibers
An increase in muscle size due to an increase in the number of muscle fibers

What is the formula for calculating force?

Force = mass x acceleration (correct)
Force = acceleration - mass
Force = mass / acceleration
Force = acceleration / mass

If a 300kg bar is exerting a force of 2940N on your body, what is the acceleration due to gravity?

0.098m/s^2
9.8m/s^2 (correct)
29.4m/s^2
2.94m/s^2

When muscles contract, they exert a force pulling one end of the muscle straight toward the other end.

True (B) Signup and view all the answers

Which of the following is the primary driving force in the hypertrophic response to regimented resistance training?

Mechanical tension (B) Signup and view all the answers

What is the main factor that mediates intracellular signaling to bring about hypertrophic adaptations?

Mechanical tension (A) Signup and view all the answers

Which of the following is a hypothesized factor involved in the muscle hypertrophy process?

Cell swelling (A) Signup and view all the answers

Which of the following is the most important mechanistic factor in training-induced muscle hypertrophy?

Mechanical tension (C) Signup and view all the answers

Which method is capable of providing information about fiber type-specific hypertrophy and differences between protein subfractions within muscle?

Muscle Biopsy (D) Signup and view all the answers

What is the term used to reflect the total work completed in resistance training, taking into account the amount of load lifted?

Volume load (D) Signup and view all the answers

What is the recommended range of sets per muscle per week for hypertrophy-related goals?

10 to 20 sets (A) Signup and view all the answers

How many times per week should a muscle be trained to maximize muscle hypertrophy?

Three times (C) Signup and view all the answers

Which factor is considered secondary when prioritizing exercise order for muscle training?

The size of the muscle group (C) Signup and view all the answers

What type of range of motion (ROM) movements should form the basis of a hypertrophy-oriented program?

Full ROM movements (B) Signup and view all the answers

What is the recommended intensity of effort for most sets in a hypertrophy-oriented program?

Training with an RIR of 1 or 2 (C) Signup and view all the answers

What is the general guideline for weekly volume prescription in terms of sets per muscle for optimizing the hypertrophic response?

10 to 20 sets per muscle (C) Signup and view all the answers

Which of the following statements about resistance training frequency and muscle hypertrophy is supported by the text?

Higher training frequencies provide better volume management and facilitate greater muscular adaptations. (C) Signup and view all the answers

According to the text, what is the recommended repetition range for maximizing muscle development?

6RM to 12RM (B) Signup and view all the answers

What is the effect of low-load training on muscular endurance and neural adaptations?

Low-load training promotes the greatest increases in local muscular endurance. (D) Signup and view all the answers

According to the text, what is the recommended approach to exercise selection for maximizing muscle hypertrophy?

Vary exercise parameters to target specific muscles and make synergists and stabilizers more active or less active. (A) Signup and view all the answers

Which type of muscle action should be incorporated during training to maximize the hypertrophic response?

Both concentric and eccentric actions (C) Signup and view all the answers

What is the recommended rest interval length for maximizing the hypertrophic response during resistance training?

Rest intervals of at least 2 minutes (D) Signup and view all the answers

What does repetition duration represent in resistance training?

The time taken to complete a repetition (A) Signup and view all the answers

What is the recommended exercise order for maximizing hypertrophic outcomes?

Large-muscle, multi-joint exercises first (B) Signup and view all the answers

Which repetition range is recommended for complete whole-muscle development?

20+ (A) Signup and view all the answers

What types of exercises should be included in a hypertrophy-specific routine?

Both free-form and machine-based exercises (D) Signup and view all the answers

Which contraction types should be incorporated during training for hypertrophy?

Both concentric and eccentric actions (B) Signup and view all the answers

What is the optimal rest interval for hypertrophy training?

2 to 3 minutes (C) Signup and view all the answers

Which training method allows for higher weekly frequencies and shorter sessions?

Training with higher volumes (C) Signup and view all the answers

What is the recommended repetition range for focusing on efficiency in hypertrophy training?

6RM to 12RM (C) Signup and view all the answers