30 Questions
Which of the following best describes muscle hypertrophy?
An increase in muscle size due to an increase in the size of existing muscle fibers
What is the formula for calculating force?
Force = mass x acceleration
If a 300kg bar is exerting a force of 2940N on your body, what is the acceleration due to gravity?
9.8m/s^2
When muscles contract, they exert a force pulling one end of the muscle straight toward the other end.
True
Which of the following is the primary driving force in the hypertrophic response to regimented resistance training?
Mechanical tension
What is the main factor that mediates intracellular signaling to bring about hypertrophic adaptations?
Mechanical tension
Which of the following is a hypothesized factor involved in the muscle hypertrophy process?
Cell swelling
Which of the following is the most important mechanistic factor in training-induced muscle hypertrophy?
Mechanical tension
Which method is capable of providing information about fiber type-specific hypertrophy and differences between protein subfractions within muscle?
Muscle Biopsy
What is the term used to reflect the total work completed in resistance training, taking into account the amount of load lifted?
Volume load
What is the recommended range of sets per muscle per week for hypertrophy-related goals?
10 to 20 sets
How many times per week should a muscle be trained to maximize muscle hypertrophy?
Three times
Which factor is considered secondary when prioritizing exercise order for muscle training?
The size of the muscle group
What type of range of motion (ROM) movements should form the basis of a hypertrophy-oriented program?
Full ROM movements
What is the recommended intensity of effort for most sets in a hypertrophy-oriented program?
Training with an RIR of 1 or 2
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
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.
According to the text, what is the recommended repetition range for maximizing muscle development?
6RM to 12RM
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.
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.
Which type of muscle action should be incorporated during training to maximize the hypertrophic response?
Both concentric and eccentric actions
What is the recommended rest interval length for maximizing the hypertrophic response during resistance training?
Rest intervals of at least 2 minutes
What does repetition duration represent in resistance training?
The time taken to complete a repetition
What is the recommended exercise order for maximizing hypertrophic outcomes?
Large-muscle, multi-joint exercises first
Which repetition range is recommended for complete whole-muscle development?
20+
What types of exercises should be included in a hypertrophy-specific routine?
Both free-form and machine-based exercises
Which contraction types should be incorporated during training for hypertrophy?
Both concentric and eccentric actions
What is the optimal rest interval for hypertrophy training?
2 to 3 minutes
Which training method allows for higher weekly frequencies and shorter sessions?
Training with higher volumes
What is the recommended repetition range for focusing on efficiency in hypertrophy training?
6RM to 12RM
Test your knowledge on training for hypertrophy and learn about the importance of exercise order and range of motion. Understand how to prioritize muscle groups and maximize your energy and focus during your workouts.
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