Test your basic knowledge |

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. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Procollagen - synthesized and secreted by fibroblasts
Increase in bone size and density
Neural activation - precise mechanism
Gene expression - protein sythesis

2. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
They're all recruited in consecutive order to produce maximum force
mechanical specificity
Hydroxyapatite
Mechano growth factor

3. ________ or _______ training could impact cardiovascular response though
muscular endurance
Collagen molecules from osteoblasts
Glycolitic - metabolites
Body-building - circuit

4. primary structural component of all connective tissue...
Nutrients - synovial fluid - articular cartilage
Nutrients - synovial fluid - articular cartilage
Collagen
Motor cortex

5. protein synthesis is elevated up to _____ hours after acute RT
48
Interface between nerve and skeletal muscle.
VO2max
Frequency - volume - intensity

6. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
112
metabolic specificity
Increase acid-base balance during excercise
Blood supply - synovial fluid

7. heavy RT ___________ blood flow to the working muscles
Decreases
Spongy - bridges cortical bone
Increased parasympathetic activity at rest and w/exercise
Lactate threshold

8. speed and power training depend on optimal...
F
Neural recruitment
Protein - carbohydrate
Increase in bone size and density

9. volume-related overtraining shows: (3)
Increase - decrease
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
strength endurance
Minimal esential strain - thought to be 1/10 force needed to fracture.

10. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
The spinal cord (along the corticopinal tracts)
Not as many
Different planes - different directions

11. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Progressive overload
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Peripheral - global

12. cartilage functions: (3)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Collagen molecules from osteoblasts
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
Decreases

13. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Frequency - volume - intensity
Decreases

14. new bone is formed on the _______ - increasing diameter and strength
maximal strength
Gene expression - protein sythesis
Periosteum
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

15. ________ or _______ training could impact cardiovascular response though
Increased parasympathetic activity at rest and w/exercise
Bone mineral density - quantity of mineral deposited in a given bone area
Body-building - circuit
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

16. AR: (reacts with ______ and _______ ________)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Androgen receptor - testosterone - testosterone derivatives
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

17. these cardio responses increase significantly during RT: (4)
Micro fractures - structural fatigue
ATPhase - oxidative
10 - 5-7
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

18. The ability of the body to produce low levels of force and maintain them for extended periods of time
Penation - penate
muscular endurance
Collagen
Concentric

19. Anaerobic training
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Reservoir - IIx - IIax - IIa - IIac - IIc

20. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Decreases
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

21. heavy RT ___________ blood flow to the working muscles
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
2 or fewer
Decreases
Weight bearing

22. fascia
Ventilation equivalent for oxygen
Frequency - volume - intensity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Fibrous connective tissues that surround a separate different organizational levels of muscle

23. RT increases: (4)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
IIx -
Concentric
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

24. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Neural recruitment
Capillary density
resistance development

25. Mechanical factors include
Lactate threshold
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
10 - 5-7
More testosterone levels for assistive exercises

26. Mechanical factors include
16 -38
Parallel
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

27. sympathetic overtraining is...
Spongy - bridges cortical bone
Increased parasympathetic activity at rest and w/exercise
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Power - slow-velocity strength

28. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
F
Elastin
neuromuscular specificity

29. use ______ excercises to directly load the ____ and the ______
Increase - decrease
Structural - spine - hip
Protein - carbohydrate
Concentric

30. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Higher (counter-productive to force development)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

31. BMD
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
Training one limb can result in increase of strength in the other too
Bone mineral density - quantity of mineral deposited in a given bone area
Increase acid-base balance during excercise

32. interval training shown to increase BC by ___ to ____ %
They're all recruited in consecutive order to produce maximum force
Greater ability to tolerate and sustain prolonged high exercise intensitites
Excessive soreness and fatigue
16 -38

33. buffering capacity of skeletal muscle
Neural activation - precise mechanism
The spinal cord (along the corticopinal tracts)
Increase acid-base balance during excercise
Progressive overload

34. This can help power exercises because
Increase speed/explosiveness
exhaustion
Gene expression - protein sythesis
2 or fewer

35. Bilateral deficit
Body-building - circuit
Onset
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Young - mature

36. process of protein synthesis (3)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Penation - penate
2 or fewer
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

37. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Micro fractures - structural fatigue
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Hydroxyapatite

38. excessively high volume (beyond the athlete's ability to recover) can result in...
Neural recruitment
Tendon stiffness
Excessive soreness and fatigue
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

39. yogenesis
10 - 5-7
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Collagen
alarm reaction

40. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Mechanical loading - bone modeling
Concentric
10 - 5-7

41. type I for: _____ _______ ________ and type II for ______
Increase in bone size and density
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
2 or fewer
Bone - tendon - and ligaments - cartilage

42. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Increase of muscle size/CSA (cross-sectional area)
Gene expression - protein sythesis
exhaustion
maximal strength

43. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Cross-linking
Goes up further
Blood lactate - growth hormone

44. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Periphery - diameter
Onset
Nutrients - synovial fluid - articular cartilage
Increase in number of muscle cells through longitudinal splitting - rather than lateral

45. BMD
X - a
Cross-linking
Bone mineral density - quantity of mineral deposited in a given bone area
Spongy - bridges cortical bone

46. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
alarm reaction
Increase in bone size and density
Parallel
resistance development

47. insulin rates ________ blood glucose and amino acid changes
Blood supply - synovial fluid
Parallel
Greater than or equal to 16
Structural - spine - hip

48. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Periosteum
Marrow cavity -
Collagen molecules from osteoblasts
maximal strength

49. neuromuscular junction (NMJ)
Periphery - diameter
Motor cortex
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Interface between nerve and skeletal muscle.

50. degree blood flow is increased depends on the: (3)
Bone - tendon - and ligaments - cartilage
mechanical specificity
Elastin
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass