Section D — Coach Move — Exercise Science
This section covers the Associates chapter on Exercise Science, Lessons 1 through 5: Exercise Physiology Foundations, Adaptation and Training Response, Cardiovascular and Metabolic Effects, Programming/Recovery/Edges of Training, and Movement and the Other Coaches. All material is already in the chapter — no new content.
Part A — Vocabulary (20 points, 2 points each)
Select the single best answer for each question.
1. Type I muscle fibers are:
A) Fast-twitch, glycolytic, fatigable B) Slow-twitch, oxidative, fatigue-resistant fibers with high mitochondrial density and capillarization; recruited first under the size principle C) Cardiac muscle only D) Smooth muscle fibers
2. Type IIx (or IIb) muscle fibers are:
A) Slow-twitch, oxidative B) Fast-twitch, primarily glycolytic, high force output with rapid fatigue; recruited at high effort C) Always replaced by Type I after training D) Found only in cardiac muscle
3. Size principle (Henneman) describes:
A) That larger muscles are stronger B) The orderly recruitment of motor units from smallest (Type I) to largest (Type IIx) as required force output increases, ensuring efficient force production and movement smoothness C) Bone size determining strength D) Body size determining VO₂ max
4. VO₂ max is:
A) The maximum heart rate during exercise B) The maximum rate of oxygen consumption achievable during exhaustive exercise, reflecting integrated cardiovascular, pulmonary, and muscular oxygen delivery and utilization C) The same as resting metabolic rate D) An obsolete fitness measure
5. Hypertrophy (in muscle context) is:
A) The formation of new muscle fibers B) An increase in muscle fiber cross-sectional area through net protein synthesis exceeding net protein breakdown, principally driven by resistance training stimulus and adequate amino acid availability C) Muscle damage D) Loss of muscle mass
6. Mitochondrial biogenesis is:
A) Cell death B) The formation of new mitochondria, driven principally by PGC-1α signaling in response to endurance training stimuli; the principal cellular mechanism of endurance adaptation C) Muscle fiber type conversion D) Glycogen depletion
7. Cardiac output equals:
A) Stroke volume × heart rate B) Heart rate × blood pressure C) Body mass × VO₂ D) The same as stroke volume
8. RPE (Rating of Perceived Exertion) is:
A) A heart-rate-based metric B) A subjective scale of perceived effort during exercise, typically 6-20 (Borg) or 0-10 (modified Borg/CR10), correlating moderately with physiological intensity markers C) An obsolete scoring system D) A measure of muscle soreness only
9. Periodization is:
A) Random training programming B) Systematic variation of training variables (volume, intensity, exercise selection, density) across planned cycles to optimize adaptation and reduce overtraining risk C) Training only one variable at a time D) The same as deloading
10. Relative Energy Deficiency in Sport (RED-S) is:
A) An obsolete term replaced by Female Athlete Triad B) A clinical syndrome of low energy availability with consequent endocrine, metabolic, bone, cardiovascular, immune, hematologic, mental health, and performance dysfunction — affecting athletes of all sexes, expanded from the prior Female Athlete Triad framework C) Applicable only to female athletes D) Always producing visible weight loss
Part B — Concept Comprehension (20 points, 2 points each)
Select the single best answer for each question.
11. The three energy systems contribute to exercise as:
A) ATP-PCr system for ~10 seconds maximal effort; anaerobic glycolysis dominant for ~10 seconds to ~2 minutes; oxidative phosphorylation dominant for longer durations B) Only oxidative metabolism in all activities C) Only anaerobic metabolism D) Independent systems with no overlap
12. Strength adaptations in the first 4-8 weeks of resistance training are principally driven by:
A) Muscle fiber hypertrophy alone B) Neural adaptations (improved motor unit recruitment, rate coding, intermuscular and intramuscular coordination), with hypertrophic adaptation accumulating progressively after these initial neural changes C) Loss of muscle mass with strength gain D) Bone remodeling
13. The HERITAGE Family Study (Bouchard) demonstrated:
A) That trainability is uniform across individuals B) That VO₂ max trainability varies substantially across individuals with similar training, with heritability estimated at approximately 47%, demonstrating biological variation in adaptation response C) That only elite athletes can improve D) That genetic factors are irrelevant
14. Cardiac sudden death in athletes:
A) Has no known structural correlates B) Is rare but real, with hypertrophic cardiomyopathy as the most common identified structural cause in young athletes; pre-participation screening and recognition of warning symptoms (syncope during exercise, family history of sudden cardiac death, exercise-induced chest pain) are part of clinical safety practice C) Always presents with chest pain in advance D) Cannot be prevented under any circumstances
15. Roberts 2015 Journal of Physiology finding showed:
A) Cold-water immersion always enhances recovery B) Regular cold-water immersion immediately after resistance training attenuated long-term muscle hypertrophy adaptations compared to active recovery in the same athletes — suggesting context-dependent rather than universally beneficial application of CWI C) Cold-water immersion has no effect on adaptation D) CWI is dangerous at any time
16. Exercise's effect on insulin sensitivity:
A) No effect documented B) Improved insulin sensitivity acute (single session lasting ~24-48 hours) and chronic (sustained training), with effects in skeletal muscle (GLUT4 translocation) and through reduced visceral adiposity; well-documented mechanism in prevention/management of type 2 diabetes C) Worsens with training D) Effects only in elite athletes
17. Overtraining syndrome differs from functional overreaching by:
A) No clinical distinction B) Functional overreaching is a short-term performance decrement that resolves with adequate recovery (days to weeks); overtraining syndrome is sustained decrement with endocrine, autonomic, mood, and immune changes that may take months or longer to resolve and is a clinically significant condition C) Overtraining always resolves in 48 hours D) Both terms are equivalent
18. The static stretching pre-exercise debate concludes (in current research):
A) Static stretching definitively improves performance B) Long static holds (>60 sec) immediately before maximal-effort activities can transiently reduce force output and power, while dynamic warm-ups are generally preferred for performance preparation; modest pre-exercise stretching does not appear to reduce injury risk substantially C) Static stretching reliably prevents all injuries D) Stretching is dangerous
19. The Lion's integrator position — active output — describes movement as:
A) The same as adaptive load B) The visible kinetic signal of the body's capacity, integrating substrate (food), regulated internal environment (water), consolidation (sleep), receiver (brain coordination), and the regulatory systems' real-time response to demand; the position of measurable function-in-motion C) An obsolete framework D) A passive process
20. Anabolic-androgenic steroid use, briefly addressed in the chapter:
A) Endorsed as performance enhancement B) Identified as a population health concern with documented cardiovascular, endocrine, hepatic, mental health, and longevity costs; not a prescription point but a real risk that exists in the population and warrants honest naming C) Without health implications D) Required for competitive sport
Part C — Application (30 points, 6 points each)
Write 3-5 complete sentences for each question.
21. Describe the three energy systems and their relative contributions across exercise durations from a 100m sprint to a marathon. Use ATP-PCr, anaerobic glycolysis, and oxidative phosphorylation in your answer.
22. Apply the Roberts 2015 finding on cold-water immersion attenuating hypertrophy. Explain the inflammation-as-signal mechanism and identify the practical implication for athletes considering CWI timing relative to strength training.
23. Safety recognition. A college athlete reports months of declining performance, persistent fatigue, recurrent stress fractures, recent loss of menses (in a female athlete) or low libido (in a male athlete), gastrointestinal complaints, and frequent illness. Walk through what the chapter teaches about Relative Energy Deficiency in Sport (RED-S) recognition, the appropriate clinical pathway, and the verified resources to mention if eating-disorder-spectrum patterns are involved.
24. Safety recognition. A 19-year-old presents with syncope during a soccer match and a family history of sudden cardiac death in his uncle at age 38. What does the chapter teach about pre-participation evaluation, the most common structural cause of sudden cardiac death in young athletes, and why this warrants prompt cardiology referral rather than return to play?
25. Apply the Lion's integrator position — active output — to explain why exercise integrates with at least four other Coach domains. Use Lesson 5 cross-references at lesson-level specificity.
Continue to Section E — Coach Cold.