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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. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
II - I - fast-twitch
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Androgen receptor - testosterone - testosterone derivatives

2. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Increase in bone size and density
Area
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Valsalva maneuver

3. 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
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Timing
Gene expression - protein sythesis

4. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
VO2max
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
power

5. heavy RT ___________ blood flow to the working muscles
II - I - fast-twitch
Cardiac output - stroke volume
Eccentric
Decreases

6. increased ventilation efficiency is characterized by a reduced
IIx -
Ventilation equivalent for oxygen
stability
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

7. RT increases: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increase of muscle size/CSA (cross-sectional area)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
muscular endurance

8. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Lactate threshold
Power - slow-velocity strength
Neural activation - precise mechanism
general adaption syndrome

9. Hypertrophy
Eccentric
Increase of muscle size/CSA (cross-sectional area)
Firing rate - recruitment
Different planes - different directions

10. ventilation is elevated during the set but _________ during the first minute of recovery
Decreases
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Goes up further
Body-building - circuit

11. BMD
Gene expression - protein sythesis
stability
Bone mineral density - quantity of mineral deposited in a given bone area
Ventilation equivalent for oxygen

12. RT increases epinephrine - _______ & ________
Micro fractures - structural fatigue
Increase speed/explosiveness
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Norepinephrine - dopamine

13. blood pressure response is higher in the ______ phase
No hormonal changes - must look for sympathetic overtraining syndrome signs
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
Concentric
Parallel

14. cortical bone
Compact - dense outer shell
Protein - carbohydrate
X - a
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

15. ust be done at a high enough intensity to be above the _______ _______
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
Lactate threshold
6 - few workouts
Periosteum

16. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Training one limb can result in increase of strength in the other too
Frequency - volume - intensity
mechanical specificity
Gene expression - protein sythesis

17. ligaments contain elastic fibers or ______
Elastin
Neural recruitment
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Not as many

18. specific changes within a tendon are: (4)
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
Downregulate
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

19. The ability of the body to produce low levels of force and maintain them for extended periods of time
Mechanical forces created during exercise
Training one limb can result in increase of strength in the other too
Tendon stiffness
muscular endurance

20. larger pennation angles can accomodate greater _____ ________
II - I - fast-twitch
Protein deposition
IIx -
Collagen

21. these cardio responses increase significantly during RT: (4)
Concentric
Young - mature
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Capillary density

22. primary structural component of all connective tissue...
Bone - tendon - and ligaments - cartilage
Collagen
No hormonal changes - must look for sympathetic overtraining syndrome signs
Fast-twitch only - explosive movements (less than a second) ex. plyo

23. Synchronization is critical to ____ of force production
Timing
Cross-linking
Spongy - bridges cortical bone
Periosteum

24. blood vessels from the _____ ______ extend into the dense cortical bone
Increase of muscle size/CSA (cross-sectional area)
Marrow cavity -
Sprint - aerobic endurance
PH

25. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Excessive soreness and fatigue
Neural activation - precise mechanism
strength
Marrow cavity -

26. to surpass the MES - an exercise must be ____ _____
16 -38
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Weight bearing
Periphery - diameter

27. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Blood supply - synovial fluid
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Firing rate - recruitment

28. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Marrow cavity -
10 - 5-7
Power - slow-velocity strength
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

29. use ______ excercises to directly load the ____ and the ______
Higher (counter-productive to force development)
Compact - dense outer shell
Decreases
Structural - spine - hip

30. osteoblasts
Hydroxyapatite
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Fibrous connective tissues that surround a separate different organizational levels of muscle
Timing

31. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Periphery - diameter
Young - mature
Area
general adaption syndrome

32. RT increases: (4)
More testosterone levels for assistive exercises
Weight bearing
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
power

33. yogenesis
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Found on articulating surface of bones
Periosteum

34. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
Body-building - circuit
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
X - a

35. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Spongy - bridges cortical bone
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increase of muscle size/CSA (cross-sectional area)

36. new myofilaments are added to the _______ myofibril - increasing the ______
Bone - tendon - and ligaments - cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Minimal esential strain - thought to be 1/10 force needed to fracture.
Periphery - diameter

37. Bilateral deficit
Increase in bone size and density
Frequency - volume - intensity
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Glycolitic - metabolites

38. RT increases the angle of _______ in _______ muscels
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Penation - penate
Minimal esential strain - thought to be 1/10 force needed to fracture.

39. supercompensation effect
Capillary density
Young - mature
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

40. insulin rates ________ blood glucose and amino acid changes
Parallel
general adaption syndrome
The spinal cord (along the corticopinal tracts)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

41. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Cross-linking
Progressive overload
Young - mature
Penation - penate

42. This can help power exercises because
Periosteum
Increase speed/explosiveness
neuromuscular specificity
Fast-twitch only - explosive movements (less than a second) ex. plyo

43. primary stimulus for growth of tendons - ligaments and fascia are the
Collagen
Mechanical forces created during exercise
Onset
Marrow cavity -

44. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Androgen receptor - testosterone - testosterone derivatives
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
maximal strength
mechanical specificity

45. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Elastin
Bone - tendon - and ligaments - cartilage
Not as many
More testosterone levels for assistive exercises

46. fibrous cartilage
PH
Concentric
strength
Rough form found in intervertebral disks of spine and where tendons attach to bones

47. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Capillary density
Norepinephrine - dopamine
Sprint - aerobic endurance

48. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Periosteum
Mechanical forces created during exercise
muscular endurance

49. weightlifters show larger left atrial dimension than body-builders - T/F?
They're all recruited in consecutive order to produce maximum force
F
alarm reaction
Norepinephrine - dopamine

50. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Cross-linking
PH
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation