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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. muscle fiber hypertrohy requires ______ workouts
Mechanical forces created during exercise
strength
Greater than or equal to 16
Gene expression - protein sythesis

2. fibrous cartilage
Capillary density
resistance development
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Rough form found in intervertebral disks of spine and where tendons attach to bones

3. process of protein synthesis (3)
Bone - tendon - and ligaments - cartilage
They're all recruited in consecutive order to produce maximum force
Left ventrical chamber size/volume much higher in endurance athletes
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

4. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
F
Compact - dense outer shell
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

5. new myofilaments are added to the _______ myofibril - increasing the ______
More testosterone levels for assistive exercises
Neural recruitment
Periphery - diameter
II - I - fast-twitch

6. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Tendon stiffness
general adaption syndrome
Motor cortex
exhaustion

7. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
2 or fewer
Gene expression - protein sythesis
strength
power

8. buffering capacity of skeletal muscle
Onset
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Goes up further
Increase acid-base balance during excercise

9. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Periphery - diameter
strength
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
No hormonal changes - must look for sympathetic overtraining syndrome signs

10. trabecular bone
IIx -
Spongy - bridges cortical bone
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Not as many

11. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Cardiac output - stroke volume
Structural - spine - hip
Blood supply - synovial fluid
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

12. ust be done at a high enough intensity to be above the _______ _______
Body-building - circuit
Onset
Capillary density
Lactate threshold

13. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Timing
resistance development
Collagen
Onset

14. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
hypertrophy
Body-building - circuit
Timing

15. Bilateral deficit
Hydroxyapatite
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Periosteum

16. to surpass the MES - an exercise must be ____ _____
Training one limb can result in increase of strength in the other too
Weight bearing
Concentric
Neural recruitment

17. protein synthesis is elevated up to _____ hours after acute RT
112
neuromuscular specificity
48
Training one limb can result in increase of strength in the other too

18. metabolic factors include...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Power - slow-velocity strength

19. Neural adaptaions begin in the
They're all recruited in consecutive order to produce maximum force
Parallel
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Motor cortex

20. use ______ excercises to directly load the ____ and the ______
6 - few workouts
Structural - spine - hip
Spongy - bridges cortical bone
Cross-linking

21. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
Periphery - diameter
Marrow cavity -
Periphery - diameter

22. The ability of the body to produce low levels of force and maintain them for extended periods of time
ATPhase - oxidative
muscular endurance
Mechanical forces created during exercise
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

23. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
No hormonal changes - must look for sympathetic overtraining syndrome signs
general adaption syndrome
48

24. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Eccentric
Sprint - aerobic endurance
Cross-linking

25. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Body-building - circuit
exhaustion
Left ventrical chamber size/volume much higher in endurance athletes
Not as many

26. Size principle
Spongy - bridges cortical bone
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
resistance development
Increase acid-base balance during excercise

27. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Found on articulating surface of bones
Gene expression - protein sythesis
Blood lactate - growth hormone

28. sprint training enhances ____ release - useful for speed and power production
Cross-linking
T
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Calcium

29. heavy RT ___________ blood flow to the working muscles
Decreases
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Bone mineral density - quantity of mineral deposited in a given bone area
Mechano growth factor

30. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
10 - 5-7
Glycolitic - metabolites
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

31. volume-related overtraining shows: (3)
Left ventrical chamber size/volume much higher in endurance athletes
VO2max
IIx -
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

32. stress fractures are ___ ______ and are caused by ____ ______
muscular endurance
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Micro fractures - structural fatigue
Concentric

33. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
T
Sprint - aerobic endurance
mechanical specificity
Nutrients - synovial fluid - articular cartilage

34. RT increases the angle of _______ in _______ muscels
Penation - penate
More testosterone levels for assistive exercises
16 -38
Decreases

35. BMD
Area
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Neural recruitment
Bone mineral density - quantity of mineral deposited in a given bone area

36. psychological factors: (12)
metabolic specificity
Collagen
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Bone mineral density - quantity of mineral deposited in a given bone area

37. speed and power training depend on optimal...
Neural recruitment
Androgen receptor - testosterone - testosterone derivatives
mechanical specificity
Ventilation equivalent for oxygen

38. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Increase - decrease
Firing rate - recruitment
alarm reaction
Androgen receptor - testosterone - testosterone derivatives

39. The ability of the body to maintain postural equilibrium and support joints during movement.
Elastin
Mechanical forces created during exercise
stability
Greater than or equal to 16

40. these cardio responses increase significantly during RT: (4)
Peripheral - global
Micro fractures - structural fatigue
F
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

41. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Low to moderate intensity w/high volume and short rest intervals (body-building)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

42. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Frequency - volume - intensity
ATPhase - oxidative
X - a
Reservoir - IIx - IIax - IIa - IIac - IIc

43. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
X - a
Not as many
Concentric

44. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Hydroxyapatite
Left ventrical chamber size/volume much higher in endurance athletes
Gene expression - protein sythesis
neuromuscular specificity

45. cartilage functions: (3)
Interface between nerve and skeletal muscle.
Parallel
Lactate threshold
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

46. endocrine adaptations and responses to anaerobic training: (4)
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. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

47. yperplasia
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Neural activation - precise mechanism
Left ventrical chamber size/volume much higher in endurance athletes
Increase in number of muscle cells through longitudinal splitting - rather than lateral

48. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
maximal strength
Mechanical loading - bone modeling
Glycolitic - metabolites
19-55

49. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Found on articulating surface of bones
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
II - I - fast-twitch

50. stroke volume and cardiac output increase mostly during the ________ phase
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Spongy - bridges cortical bone
Eccentric
Protein - carbohydrate