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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. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
mechanical specificity
Progressive overload
hypertrophy
Cross-linking

2. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Collagen
112
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Different planes - different directions

3. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
The spinal cord (along the corticopinal tracts)
Mechanical loading - bone modeling
Concentric

4. selective recruitment
strength
10 - 5-7
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

5. fibrous cartilage
Tendon stiffness
Rough form found in intervertebral disks of spine and where tendons attach to bones
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
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

6. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Neural recruitment
Cardiac output - stroke volume
16 -38
The spinal cord (along the corticopinal tracts)

7. increased buffering capacity allows
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
F

8. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Motor cortex
Valsalva maneuver
Protein - carbohydrate
Lactate threshold

9. heavy RT ___________ blood flow to the working muscles
exhaustion
Compact - dense outer shell
Decreases
Interface between nerve and skeletal muscle.

10. cartilage functions: (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
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
Downregulate

11. MES
16 -38
Different planes - different directions
Minimal esential strain - thought to be 1/10 force needed to fracture.
Shortens

12. supercompensation effect
Hydroxyapatite
Increase in bone size and density
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Norepinephrine - dopamine

13. Anaerobic training
Spongy - bridges cortical bone
Greater ability to tolerate and sustain prolonged high exercise intensitites
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Firing rate - recruitment

14. This can help power exercises because
Body-building - circuit
Increase speed/explosiveness
Procollagen - synthesized and secreted by fibroblasts
IIx -

15. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Nutrients - synovial fluid - articular cartilage
Neural activation - precise mechanism
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Downregulate

16. become mineralized as calcium phosphate crystals or ________
resistance development
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Decreases
Hydroxyapatite

17. excessive training on a short-term basis is called...
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Androgen receptor - testosterone - testosterone derivatives
Marrow cavity -

18. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Concentric
Calcium
Glycolitic - metabolites

19. fascia
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
X - a
Fibrous connective tissues that surround a separate different organizational levels of muscle
6 - few workouts

20. osteoblasts
Increase of muscle size/CSA (cross-sectional area)
Periphery - diameter
Fast-twitch only - explosive movements (less than a second) ex. plyo
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

21. blood vessels from the _____ ______ extend into the dense cortical bone
48
Interface between nerve and skeletal muscle.
Marrow cavity -
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

22. Neural adaptaions begin in the
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Motor cortex
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
ATPhase - oxidative

23. primary structural component of all connective tissue...
Collagen
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
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
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

24. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Collagen
10 - 5-7
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

25. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
resistance development
Cross-linking
Reservoir - IIx - IIax - IIa - IIac - IIc
Mechanical loading - bone modeling

26. EMG studies show increases in _____ ______ but not the ____ ______
Shortens
Cross-linking
Neural activation - precise mechanism
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

27. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Timing
More testosterone levels for assistive exercises
Goes up further
IIx -

28. cartilage functions: (3)
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
Timing
metabolic specificity
Factors that stiumulate new bone formation

29. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
resistance development
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
F

30. speed and power training depend on optimal...
Greater ability to tolerate and sustain prolonged high exercise intensitites
Decreases
Neural recruitment
alarm reaction

31. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Tendon stiffness
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

32. increase in muscle strenght or mass =
stability
Minimal esential strain - thought to be 1/10 force needed to fracture.
Periosteum
Increase in bone size and density

33. This can help power exercises because
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
II - I - fast-twitch
Increase speed/explosiveness
Mechanical loading - bone modeling

34. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
More testosterone levels for assistive exercises
Found on articulating surface of bones
power

35. type I for: _____ _______ ________ and type II for ______
Androgen receptor - testosterone - testosterone derivatives
Onset
Bone - tendon - and ligaments - cartilage
Sprint - aerobic endurance

36. AR: (reacts with ______ and _______ ________)
Gene expression - protein sythesis
Androgen receptor - testosterone - testosterone derivatives
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Glycolitic - metabolites

37. protein synthesis is elevated up to _____ hours after acute RT
Power - slow-velocity strength
Frequency - volume - intensity
F
48

38. Mechanical factors include
Elastin
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
16 -38
Goes up further

39. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Fibrous connective tissues that surround a separate different organizational levels of muscle
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
maximal strength
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

40. yogenesis
Left ventrical chamber size/volume much higher in endurance athletes
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Young - mature

41. blood pressure response is higher in the ______ phase
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Minimal esential strain - thought to be 1/10 force needed to fracture.
Lactate threshold
Concentric

42. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Excessive soreness and fatigue
Hydroxyapatite
resistance development
Mechanical forces created during exercise

43. parasympathetic overtraining is...
48
Found on articulating surface of bones
Mechano growth factor
Increased parasympathetic activity at rest and w/exercise

44. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Parallel
maximal strength

45. RT increases epinephrine - _______ & ________
Norepinephrine - dopamine
Decreases
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Training one limb can result in increase of strength in the other too

46. neuromuscular junction (NMJ)
Gene expression - protein sythesis
Interface between nerve and skeletal muscle.
resistance development
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

47. metabolic factors include...
Fibrous connective tissues that surround a separate different organizational levels of muscle
Low to moderate intensity w/high volume and short rest intervals (body-building)
power
IIx -

48. Cross-education
Low to moderate intensity w/high volume and short rest intervals (body-building)
Training one limb can result in increase of strength in the other too
Parallel
Not as many

49. Size principle
Blood lactate - growth hormone
Lactate threshold
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
neuromuscular specificity

50. new bone is formed on the _______ - increasing diameter and strength
6 - few workouts
Frequency - volume - intensity
Weight bearing
Periosteum