Deck 12: Weight Gaining Through Proper Nutrition and Exercise

Question 1

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) Fourteen grams of protein can be obtained from food as little as one glass of milk or one scrambled egg
D) One pound of muscle contains about 100 grams of protein

Answer 1

C

Question 2

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

Answer 2

C

Question 3

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

Answer 3

B

Question 4

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

Question 5

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

Question 6

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

Question 7

If one desires to gain weight, one should adhere to all of the following guidelines EXCEPT

A) start a resistance-training exercise program and increase your caloric intake.
B) be certain to measure the same points on the specific body parts each week to ensure that bodyweight 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.

Question 8

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

Question 9

The number of times you perform a specific exercise is referred to as

A) repetitions.
B) intensity.
C) set.
D) recovery.

Question 10

Which of the following would be the least likely dietary recommendation for someone trying to gain weight in lean mass?

A) consume plenty of drinks with caffeine, like soda and coffee
B) increase the intake of high Calorie, high nutrient foods
C) keep the intake of saturated fats to a minimum
D) eat three balanced meals a day supplemented with snacks
E) supplement the diet with high Calorie, high nutrient liquids

Question 11

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 Calories. Which of the following would not supply at least that amount of protein daily?

A) 1 glass of orange juice, 2 slices of toast, and 1 banana
B) 1 glass of milk and two eggs
C) 2 ounces of cheese on two slices of toast
D) 2 glasses of skim milk
E) 1 slice of toast, 1 egg and 1 ounce of ham

Question 12

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

Question 13

For the purpose of gaining weight, which type of resistance-training equipment is best according to research findings, provided equal amounts of resistance work are done on each?

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

Question 14

Which of the following is true for a high-Calorie 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-Calorie content alone
D) High-fat diets present no problems for individuals with high blood lipid levels
Bloom's Level: 1. Remember Gradable: automatic Learning Objective: 12-02
Question Type: Multiple Choice

Question 15

How many Calories per day would be needed to allow a one pound increase in lean body weight per week during a resistance-training program?

A) 100
B) 200
C) 200-350
D) 400-500

Question 16

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

Question 17

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

Question 18

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

Question 19

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

Question 20

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.

Question 21

Resistance-training exercises may increase bone mineral content, thus, they are an important consideration for
females to help prevent osteoporosis later in life.

Question 22

Increasing muscle mass with resistance training is dependent on the amount and type of proteins ingested, timing of the meal and the co-ingestion with lipids.

Question 23

The most important principle in all resistance-training programs is the principle of recuperation.

Question 24

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

Question 25

Resistance-training programs may be designed to train the ATP-PC and the oxygen energy systems only.

Question 26

For individuals attempting to lose weight, but maintain lean body mass, increasing the percentage of energy
intake from protein may be recommended.

Question 27

For athletes, timing of protein intake may be an important consideration. Research reviews indicate evidence
increasingly supports the conclusion that consumption of protein in close temporal proximity to the performance of resistance exercise promotes greater muscular hypertrophy.

Question 28

In order to obtain adequate protein in the diet to support an increase in muscle mass, young athletes need to
consume more that the Acceptable Macronutrient Distribution Range for protein, which is 10-35 percent of daily energy intake.

Question 29

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
E) Carbohydrate supplementation may help restore muscle glycogen

Question 30

Resistance-training would be a good exercise choice for individuals with high blood pressure.

Question 31

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

Question 32

Stress, food intake, caffeine are some of the factors influencing the body weight.

Question 33

The major concern when gaining weight must be to increase the fat-free mass, with little or no increase in body
fat stores.
Bloom's Level: 1. Remember Gradable: automatic Learning Objective: 12-06
Question Type: True/False

Question 34

The Food Exchange System will serve as the basis for a sound weight-gaining diet if the criterion for additional
Calories necessary to support the weight gain is met.

Question 35

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.

Question 36

Resistance-training should be avoided by the elderly.

Question 37

Someone starting a resistance-training program would not expect to increase his body mass by more than 10
percent the first year.

Question 38

Resistance-training can be a high-intensity exercise, so one must be careful that the energy expended does not
result in a negative energy balance, thus defeating the original purpose of the training.

Question 39

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

Question 40

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.

Question 41

Circuit aerobics involve having the individual moving rapidly from one exercise to the next one.

Question 42

8 ounces of orange juice provide the same amount of Calories as 8 ounces of 2% milk.

Question 43

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

A) Starch
B) Proline
C) Creatine
D) Alanine

Question 44

Health benefits associated with resistance training include the following EXCEPT

A) Strength increase
B) Bone mineral density decrease
C) Lean body mass increase.
D) Help prevent the onset of sarcopenia

Question 45

In a resistance training program, if you are using the 5RM protocol and you add resistance once you do 7 repetitions, this illustrates which of the following principles?

A) The progression
B) The overload
C) The exercise sequence
D) The specficity