Module 12 Quiz — AURUM Academy

Question 1: According to Stamatakis et al. (2018), twice-weekly strength training is associated with approximately what reduction in all-cause mortality?

5%

10%

23%

50%

Question 2: What are myokines?

Hormones secreted by the adrenal glands during exercise

Signalling proteins secreted by contracting muscle with systemic health benefits

Enzymes responsible for protein synthesis in muscle cells

Antibodies produced by the immune system during recovery

Question 3: VO2max declines at approximately what rate per decade without intervention?

2%

5%

10%

25%

Question 4: Resistance training reduces the risk of developing type 2 diabetes primarily through?

Reducing carbohydrate absorption in the gut

Increasing insulin production from the pancreas

Improving insulin sensitivity and increasing glucose disposal by skeletal muscle

Reducing cortisol which otherwise blocks insulin receptors

Question 5: Which biomarker is now used as an indicator of biological age and predicts cardiovascular and all-cause mortality?

BMI

Resting heart rate

Grip strength

Waist circumference

Question 6: Resistance training benefits bone density primarily by?

Increasing calcium intake through nutritional pathways

Mechanical loading that stimulates osteoblast activity and bone remodelling

Improving vitamin D synthesis through sun exposure during outdoor exercise

Reducing cortisol levels that otherwise demineralise bone

Question 7: Why is muscle mass described as a metabolic "emergency reserve"?

Because muscle stores glycogen as an emergency energy source

Because muscle produces heat to maintain body temperature during illness

Because in critical illness or trauma, muscle protein is catabolised for survival — patients with more muscle have better outcomes

Because muscle stores fat-soluble vitamins for use during prolonged illness

Question 8: Strength training stimulates mitochondrial biogenesis, which primarily benefits?

Testosterone production

Aerobic capacity and VO2max preservation

Bone mineral density

Flexibility and joint range of motion

Question 9: The cognitive benefits of strength training are partly attributed to?

Reduced screen time due to exercise commitment

Improved blood flow to the brain from increased resting heart rate

Increased BDNF (brain-derived neurotrophic factor) which promotes neuroplasticity

Improved sleep from physical fatigue reducing REM cycles

Question 10: When communicating longevity benefits to a busy professional, which framing is most effective?

Explaining the full biochemistry of myokines and mitochondrial biogenesis

Showing before-and-after photos of aesthetic transformations

Connecting the 23% mortality reduction to their specific goal of staying healthy while managing a demanding career

Emphasising the competitive advantage over peers who don't train

Quiz Under Construction

Benefits of Strength Training