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Test your basic knowledge |
Resistance Training Concepts
Start Test
Study First
Subject
:
health-and-fitness
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. trabecular bone
F
Increase in bone size and density
6 - few workouts
Spongy - bridges cortical bone
2. Synchronization is critical to ____ of force production
Timing
Neural recruitment
Valsalva maneuver
Increase speed/explosiveness
3. sprint training enhances ____ release - useful for speed and power production
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Increase of muscle size/CSA (cross-sectional area)
Calcium
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
4. insulin rates ________ blood glucose and amino acid changes
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Parallel
5. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Gene expression - protein sythesis
Tendon stiffness
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Power - slow-velocity strength
6. osteoblasts
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Blood supply - synovial fluid
metabolic specificity
7. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
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
Cross-linking
Concentric
Reservoir - IIx - IIax - IIa - IIac - IIc
8. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Different planes - different directions
T
metabolic specificity
9. primary stimulus for growth of tendons - ligaments and fascia are the
hypertrophy
Downregulate
ATPhase - oxidative
Mechanical forces created during exercise
10. The ability of the body to maintain postural equilibrium and support joints during movement.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Penation - penate
stability
11. MES
Peripheral - global
Minimal esential strain - thought to be 1/10 force needed to fracture.
Norepinephrine - dopamine
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
12. larger pennation angles can accomodate greater _____ ________
Valsalva maneuver
Marrow cavity -
Protein deposition
10 - 5-7
13. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
T
Increased parasympathetic activity at rest and w/exercise
Increase in number of muscle cells through longitudinal splitting - rather than lateral
14. W/heavy resistance training - all muscle fibers get bigger because
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183
15. AR: (reacts with ______ and _______ ________)
metabolic specificity
More testosterone levels for assistive exercises
16 -38
Androgen receptor - testosterone - testosterone derivatives
16. major difference between resistance and aerobic exercise (in regards to the heart)...
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
Left ventrical chamber size/volume much higher in endurance athletes
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increased parasympathetic activity at rest and w/exercise
17. glycolytic training ______ the rest cycle
Shortens
Collagen molecules from osteoblasts
Frequency - volume - intensity
PH
18. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Greater ability to tolerate and sustain prolonged high exercise intensitites
Progressive overload
Glycolitic - metabolites
Glycolitic - metabolites
19. bone matrix
Mechanical forces created during exercise
Decreases - increases
Firing rate - recruitment
Collagen molecules from osteoblasts
20. speed and power training depend on optimal...
Left ventrical chamber size/volume much higher in endurance athletes
X - a
19-55
Neural recruitment
21. parent protein
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
Procollagen - synthesized and secreted by fibroblasts
Different planes - different directions
PH
22. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
strength
Peripheral - global
Factors that stiumulate new bone formation
T
23. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
More testosterone levels for assistive exercises
Interface between nerve and skeletal muscle.
24. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Greater than or equal to 16
More testosterone levels for assistive exercises
IIx -
Valsalva maneuver
25. Bilateral deficit
Minimal esential strain - thought to be 1/10 force needed to fracture.
No hormonal changes - must look for sympathetic overtraining syndrome signs
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
hypertrophy
26. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Neural recruitment
Interface between nerve and skeletal muscle.
Not as many
Firing rate - recruitment
27. force transmission per unit of strain - or tendon elongation...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Tendon stiffness
Area
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
28. heavy RT ___________ blood flow to the working muscles
Decreases
Elastin
Eccentric
neuromuscular specificity
29. weightlifters show larger left atrial dimension than body-builders - T/F?
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
F
Greater than or equal to 16
Fast-twitch only - explosive movements (less than a second) ex. plyo
30. overtraining
II - I - fast-twitch
Fast-twitch only - explosive movements (less than a second) ex. plyo
Bone - tendon - and ligaments - cartilage
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
31. interval training shown to increase BC by ___ to ____ %
Interface between nerve and skeletal muscle.
F
16 -38
Collagen
32. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
Timing
Bone - tendon - and ligaments - cartilage
Motor cortex
33. yogenesis
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Minimal esential strain - thought to be 1/10 force needed to fracture.
maximal strength
34. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Valsalva maneuver
Protein deposition
Cross-linking
Mechanical loading - bone modeling
35. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Different planes - different directions
ATPhase - oxidative
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
36. interval training shown to increase BC by ___ to ____ %
resistance development
16 -38
Young - mature
Rough form found in intervertebral disks of spine and where tendons attach to bones
37. type I for: _____ _______ ________ and type II for ______
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Gene expression - protein sythesis
Bone - tendon - and ligaments - cartilage
Power - slow-velocity strength
38. recent study shown that RT can hinder ________ improvements
Weight bearing
Mechanical forces created during exercise
Lactate threshold
VO2max
39. to surpass the MES - an exercise must be ____ _____
Weight bearing
Motor cortex
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Sprint - aerobic endurance
40. RT increases epinephrine - _______ & ________
Training one limb can result in increase of strength in the other too
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Nutrients - synovial fluid - articular cartilage
Norepinephrine - dopamine
41. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Increase - decrease
Blood supply - synovial fluid
mechanical specificity
42. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Greater ability to tolerate and sustain prolonged high exercise intensitites
Reservoir - IIx - IIax - IIa - IIac - IIc
Increased parasympathetic activity at rest and w/exercise
43. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
X - a
Firing rate - recruitment
2 or fewer
44. This can help power exercises because
Concentric
Increase speed/explosiveness
2 or fewer
X - a
45. immobilization of a joint...
Reservoir - IIx - IIax - IIa - IIac - IIc
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Decreases
stability
46. stress fractures are ___ ______ and are caused by ____ ______
Increase of muscle size/CSA (cross-sectional area)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
F
Micro fractures - structural fatigue
47. BMD
Mechanical loading - bone modeling
Bone mineral density - quantity of mineral deposited in a given bone area
Goes up further
Young - mature
48. ventilation is elevated during the set but _________ during the first minute of recovery
mechanical specificity
Motor cortex
Goes up further
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
49. maximum bone mass achieved...
Peak bone mass
More testosterone levels for assistive exercises
More testosterone levels for assistive exercises
Protein - carbohydrate
50. EMG studies show increases in _____ ______ but not the ____ ______
metabolic specificity
No hormonal changes - must look for sympathetic overtraining syndrome signs
Neural activation - precise mechanism
stability
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