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Resistance Training Concepts

Instructions:

Answer 50 questions in 15 minutes.
If you are not ready to take this test, you can study here.
Match each statement with the correct term.
Don't refresh. All questions and answers are randomly picked and ordered every time you load a test.

This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.

1. Bilateral deficit
Parallel
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

2. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Peak bone mass
Ventilation equivalent for oxygen
Power - slow-velocity strength
Calcium

3. maximum bone mass achieved...
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Fibrous connective tissues that surround a separate different organizational levels of muscle
Peak bone mass

4. type IIx change their _________ isoform content to become more ___________
Greater ability to tolerate and sustain prolonged high exercise intensitites
2 or fewer
Progressive overload
ATPhase - oxidative

5. simultaneous _______ and _______ _______ training can decrease sprint and jump power
More testosterone levels for assistive exercises
Bone - tendon - and ligaments - cartilage
Structural - spine - hip
Sprint - aerobic endurance

6. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Gene expression - protein sythesis
Bone - tendon - and ligaments - cartilage
Nutrients - synovial fluid - articular cartilage
Structural - spine - hip

7. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
48
muscular endurance
Progressive overload

8. to surpass the MES - an exercise must be ____ _____
Weight bearing
Goes up further
Mechano growth factor
strength endurance

9. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Capillary density
Firing rate - recruitment
Peripheral - global
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

10. selective recruitment
F
The spinal cord (along the corticopinal tracts)
Different planes - different directions
Fast-twitch only - explosive movements (less than a second) ex. plyo

11. Bilateral deficit
Rough form found in intervertebral disks of spine and where tendons attach to bones
Rough form found in intervertebral disks of spine and where tendons attach to bones
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

12. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Goes up further
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. acute changes during and after exercise 2. chronic changes in resting concentrations 3. chronic changes in acute response to a workout 4. changes in receptor content

13. a _______-________ supplement before and after a workout can attenuate AR downregulation
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Motor cortex
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Protein - carbohydrate

14. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
2 or fewer
Minimal esential strain - thought to be 1/10 force needed to fracture.
X - a

15. force transmission per unit of strain - or tendon elongation...
Collagen
Tendon stiffness
Increase of muscle size/CSA (cross-sectional area)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

16. Substantial portion of neural adaptations occur in
Not as many
Androgen receptor - testosterone - testosterone derivatives
X - a
The spinal cord (along the corticopinal tracts)

17. AR: (reacts with ______ and _______ ________)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Androgen receptor - testosterone - testosterone derivatives
10 - 5-7
Fast-twitch only - explosive movements (less than a second) ex. plyo

18. RT increases the angle of _______ in _______ muscels
Penation - penate
Timing
Shortens
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

19. W/heavy resistance training - all muscle fibers get bigger because

20. glycogen content can rise as much as ______% after only 5 months of body-building style programs
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Mechanical forces created during exercise
Frequency - volume - intensity
112

21. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
resistance development
hypertrophy

22. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
VO2max
Norepinephrine - dopamine
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

23. RT increases: (4)
Neural activation - precise mechanism
Neural activation - precise mechanism
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

24. ligaments contain elastic fibers or ______
Elastin
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
T
10 - 5-7

25. increase in muscle strenght or mass =
Increase in bone size and density
Different planes - different directions
Low to moderate intensity w/high volume and short rest intervals (body-building)
Onset

26. insulin rates ________ blood glucose and amino acid changes
Parallel
Low to moderate intensity w/high volume and short rest intervals (body-building)
Cardiac output - stroke volume
Reservoir - IIx - IIax - IIa - IIac - IIc

27. bone matrix
Body-building - circuit
Collagen molecules from osteoblasts
Onset
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

28. primary structural component of all connective tissue...
Motor cortex
Gene expression - protein sythesis
Collagen
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

29. same effect with ______ ________
Capillary density
exhaustion
Penation - penate
Downregulate

30. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Sprint - aerobic endurance
Marrow cavity -
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Valsalva maneuver

31. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
PH
Power - slow-velocity strength
Concentric

32. psychological factors: (12)
neuromuscular specificity
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Firing rate - recruitment
stability

33. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Parallel
Elastin

34. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
No hormonal changes - must look for sympathetic overtraining syndrome signs
Bone - tendon - and ligaments - cartilage
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

35. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Increase - decrease
Marrow cavity -
general adaption syndrome
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

36. Cross-education
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Protein deposition
Training one limb can result in increase of strength in the other too
Different planes - different directions

37. immobilization of a joint...
1. acute changes during and after exercise 2. chronic changes in resting concentrations 3. chronic changes in acute response to a workout 4. changes in receptor content
Procollagen - synthesized and secreted by fibroblasts
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Sprint - aerobic endurance

38. ncrease nearal drive comes from (3)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
maximal strength
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Increase speed/explosiveness

39. hyaline cartilage
Found on articulating surface of bones
Valsalva maneuver
Fibrous connective tissues that surround a separate different organizational levels of muscle
Excessive soreness and fatigue

40. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
10 - 5-7
T
metabolic specificity
Protein - carbohydrate

41. anabolic hormones (4)

42. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. junction between the tendon or ligament and the bone 2. in the body of the tendon or ligament 3. in the network of fascia in the skeletal muscle
More testosterone levels for assistive exercises
16 -38

43. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
1. junction between the tendon or ligament and the bone 2. in the body of the tendon or ligament 3. in the network of fascia in the skeletal muscle
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Peripheral - global
Excessive soreness and fatigue

44. volume-related overtraining shows: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
No hormonal changes - must look for sympathetic overtraining syndrome signs
Motor cortex
Glycolitic - metabolites

45. yogenesis
Lactate threshold
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Goes up further
Eccentric

46. specific changes within a tendon are: (4)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Downregulate
1. increase in collagen fibril diameter 2. greater # of covalent cross-links within a hypertrophied fiber 3. increase in the # of collagen fibrils 4. increase in packing density of collagen fibrils
Onset

47. anaerobic training increases the _____ of the NMJ
Area
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Mechano growth factor
Cross-linking

48. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
Nutrients - synovial fluid - articular cartilage
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Greater ability to tolerate and sustain prolonged high exercise intensitites

49. larger pennation angles can accomodate greater _____ ________
1. provide a smooth joint articulating surface 2. act as a shock absorber for forces through the joint 3. aid in the attachment of connective tissue to the skeleton
Rough form found in intervertebral disks of spine and where tendons attach to bones
Protein deposition
19-55

50. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
1. increase in collagen fibril diameter 2. greater # of covalent cross-links within a hypertrophied fiber 3. increase in the # of collagen fibrils 4. increase in packing density of collagen fibrils
Bone mineral density - quantity of mineral deposited in a given bone area
maximal strength
Calcium