Exam 12: Weight Gaining Through Proper Nutrition and Exercise

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.

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?

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?

Which of the following is true for a high-Calorie diet?

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

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?

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

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

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.

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

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

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

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

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.

The major concern when gaining weight must be to increase the fat-free mass, with little or no increase in body fat stores.

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?

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.

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

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

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