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Resistance Training Concepts

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Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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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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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Resistance Training Concepts

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