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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. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Greater ability to tolerate and sustain prolonged high exercise intensitites
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
neuromuscular specificity

2. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Neural recruitment
Increase of muscle size/CSA (cross-sectional area)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

3. BMD
alarm reaction
Bone - tendon - and ligaments - cartilage
Bone mineral density - quantity of mineral deposited in a given bone area
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

4. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
stability
Left ventrical chamber size/volume much higher in endurance athletes
Valsalva maneuver
Downregulate

5. 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
No hormonal changes - must look for sympathetic overtraining syndrome signs
Decreases
PH

6. Substantial portion of neural adaptations occur in
PH
Decreases
The spinal cord (along the corticopinal tracts)
Ventilation equivalent for oxygen

7. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Peak bone mass
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Decreases
Mechanical loading - bone modeling

8. neuromuscular junction (NMJ)
Nutrients - synovial fluid - articular cartilage
Blood lactate - growth hormone
Onset
Interface between nerve and skeletal muscle.

9. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
hypertrophy
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Periphery - diameter

10. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Area
Collagen molecules from osteoblasts

11. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
10 - 5-7
Frequency - volume - intensity
Young - mature

12. bone matrix
Periphery - diameter
10 - 5-7
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Collagen molecules from osteoblasts

13. recent study shown that RT can hinder ________ improvements
power
VO2max
Increased parasympathetic activity at rest and w/exercise
Peak bone mass

14. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increase - decrease
Spongy - bridges cortical bone
metabolic specificity

15. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Shortens
Bone mineral density - quantity of mineral deposited in a given bone area
Progressive overload
Downregulate

16. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Micro fractures - structural fatigue
Left ventrical chamber size/volume much higher in endurance athletes
ATPhase - oxidative

17. greater acute growth hormone response =
Factors that stiumulate new bone formation
power
Greater ability to tolerate and sustain prolonged high exercise intensitites
Neural activation - precise mechanism

18. blood pressure response is higher in the ______ phase
Reservoir - IIx - IIax - IIa - IIac - IIc
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Protein deposition
Concentric

19. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Norepinephrine - dopamine
maximal strength
Higher (counter-productive to force development)

20. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Periphery - diameter
They're all recruited in consecutive order to produce maximum force
Rough form found in intervertebral disks of spine and where tendons attach to bones

21. psychological factors: (12)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Gene expression - protein sythesis
Body-building - circuit
Procollagen - synthesized and secreted by fibroblasts

22. MES
Ventilation equivalent for oxygen
Weight bearing
Minimal esential strain - thought to be 1/10 force needed to fracture.
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

23. primary stimulus for growth of tendons - ligaments and fascia are the
hypertrophy
Mechanical forces created during exercise
strength endurance
strength endurance

24. fibrous cartilage
Blood lactate - growth hormone
Decreases - increases
Rough form found in intervertebral disks of spine and where tendons attach to bones
X - a

25. anaerobic excercise substantially reduces ______ in both muscle and blood
Shortens
Norepinephrine - dopamine
Periphery - diameter
PH

26. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
More testosterone levels for assistive exercises
Rough form found in intervertebral disks of spine and where tendons attach to bones

27. osteogenic stiumuli
Valsalva maneuver
Greater than or equal to 16
F
Factors that stiumulate new bone formation

28. hyaline cartilage
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Increased parasympathetic activity at rest and w/exercise
Found on articulating surface of bones
6 - few workouts

29. ____ in synthesis and ______ in degradation
Androgen receptor - testosterone - testosterone derivatives
Progressive overload
Increase - decrease
Structural - spine - hip

30. sprint training enhances ____ release - useful for speed and power production
Gene expression - protein sythesis
Reservoir - IIx - IIax - IIa - IIac - IIc
Downregulate
Calcium

31. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Blood supply - synovial fluid
F
Young - mature
ATPhase - oxidative

32. increase in muscle strenght or mass =
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Increase in bone size and density
Peak bone mass
power

33. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Peak bone mass
Protein - carbohydrate
Area

34. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Fast-twitch only - explosive movements (less than a second) ex. plyo
mechanical specificity
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

35. The ability of the body to produce low levels of force and maintain them for extended periods of time
neuromuscular specificity
muscular endurance
Collagen molecules from osteoblasts
Valsalva maneuver

36. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
Cross-linking
19-55
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

37. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Mechanical loading - bone modeling
Procollagen - synthesized and secreted by fibroblasts
neuromuscular specificity
II - I - fast-twitch

38. osteogenic stiumuli
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Low to moderate intensity w/high volume and short rest intervals (body-building)
Factors that stiumulate new bone formation
Excessive soreness and fatigue

39. The ability to exert maximal force in the shortest amount of time.
Peripheral - global
Training one limb can result in increase of strength in the other too
Reservoir - IIx - IIax - IIa - IIac - IIc
power

40. new myofilaments are added to the _______ myofibril - increasing the ______
F
Eccentric
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
Periphery - diameter

41. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
6 - few workouts
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
IIx -
Valsalva maneuver

42. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Bone - tendon - and ligaments - cartilage
mechanical specificity
Tendon stiffness

43. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Excessive soreness and fatigue
10 - 5-7

44. can happen in as little as _____ weeks (in trained athletes)
Weight bearing
2 or fewer
19-55
mechanical specificity

45. yperplasia
6 - few workouts
Increase in bone size and density
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

46. type I for: _____ _______ ________ and type II for ______
Increased parasympathetic activity at rest and w/exercise
Hydroxyapatite
Bone - tendon - and ligaments - cartilage
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

47. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Ventilation equivalent for oxygen
Cross-linking
hypertrophy
Fibrous connective tissues that surround a separate different organizational levels of muscle

48. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
F
VO2max
They're all recruited in consecutive order to produce maximum force

49. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
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
Not as many

50. interval training shown to increase BC by ___ to ____ %
16 -38
Glycolitic - metabolites
Nutrients - synovial fluid - articular cartilage
Shortens