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Category - NASM Group Training Specialist Practice Test

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A skilled Group Fitness Instructor will routinely cue participants on how to modify resistance training to maximize muscle growth. One of the easiest suggestions made is to emphasize the eccentric contraction (or the “negative” element of strength training) instead of the concentric contraction. Which of the following contributes to the overall growth in the muscle?
  1. An increase in the number of muscle spindles per muscle
  2. An increase in the muscle’s glycogen stores
  3. Swelling in the muscles caused by exercise-related “trauma”
  4. An increase in the size of individual muscle fibers and the total number of muscle fibers
Explanation
Answer: D - Muscle growth -- also known as chronic hypertrophy - is a training effect brought on by two main factors: (1) an increase in the size of each individual muscle fiber (hypertrophy) and (2) an increase in the number of muscle fibers (hyperplasia) present. Research supports the hypothesis that most of the growth in a size of a muscle comes from hypertrophy, not hyperplasia, but they both contribute to strength gains.
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