Mastering Hypertrophy
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Questions and Answers

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.

    <p>True</p> Signup and view all the answers

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

    <p>Mechanical tension</p> Signup and view all the answers

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

    <p>Mechanical tension</p> Signup and view all the answers

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

    <p>Cell swelling</p> Signup and view all the answers

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

    <p>Mechanical tension</p> 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?

    <p>Muscle Biopsy</p> 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?

    <p>Volume load</p> Signup and view all the answers

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

    <p>10 to 20 sets</p> Signup and view all the answers

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

    <p>Three times</p> Signup and view all the answers

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

    <p>The size of the muscle group</p> Signup and view all the answers

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

    <p>Full ROM movements</p> Signup and view all the answers

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

    <p>Training with an RIR of 1 or 2</p> 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?

    <p>10 to 20 sets per muscle</p> Signup and view all the answers

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

    <p>Higher training frequencies provide better volume management and facilitate greater muscular adaptations.</p> Signup and view all the answers

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

    <p>6RM to 12RM</p> Signup and view all the answers

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

    <p>Low-load training promotes the greatest increases in local muscular endurance.</p> Signup and view all the answers

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

    <p>Vary exercise parameters to target specific muscles and make synergists and stabilizers more active or less active.</p> Signup and view all the answers

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

    <p>Both concentric and eccentric actions</p> Signup and view all the answers

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

    <p>Rest intervals of at least 2 minutes</p> Signup and view all the answers

    What does repetition duration represent in resistance training?

    <p>The time taken to complete a repetition</p> Signup and view all the answers

    What is the recommended exercise order for maximizing hypertrophic outcomes?

    <p>Large-muscle, multi-joint exercises first</p> Signup and view all the answers

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

    <p>20+</p> Signup and view all the answers

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

    <p>Both free-form and machine-based exercises</p> Signup and view all the answers

    Which contraction types should be incorporated during training for hypertrophy?

    <p>Both concentric and eccentric actions</p> Signup and view all the answers

    What is the optimal rest interval for hypertrophy training?

    <p>2 to 3 minutes</p> Signup and view all the answers

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

    <p>Training with higher volumes</p> Signup and view all the answers

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

    <p>6RM to 12RM</p> Signup and view all the answers

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