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Resistance Training Concepts

Instructions:

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. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
resistance development
Cross-linking
Decreases

2. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Collagen molecules from osteoblasts
No hormonal changes - must look for sympathetic overtraining syndrome signs
16 -38
Mechanical loading - bone modeling

3. ____ in synthesis and ______ in degradation
Decreases - increases
They're all recruited in consecutive order to produce maximum force
Increase - decrease
Cross-linking

4. bone matrix
Procollagen - synthesized and secreted by fibroblasts
power
exhaustion
Collagen molecules from osteoblasts

5. trabecular bone
Shortens
Spongy - bridges cortical bone
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
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

6. these cardio responses increase significantly during RT: (4)
Marrow cavity -
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Factors that stiumulate new bone formation
Shortens

7. use ______ excercises to directly load the ____ and the ______
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Structural - spine - hip
T
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

8. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
PH
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Collagen molecules from osteoblasts

9. osteogenic stiumuli
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Rough form found in intervertebral disks of spine and where tendons attach to bones
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
Factors that stiumulate new bone formation

10. programs designed to stimulate bone growth need to incorporate: (6)
Marrow cavity -
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Blood supply - synovial fluid

11. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
alarm reaction
Reservoir - IIx - IIax - IIa - IIac - IIc
maximal strength
Protein deposition

12. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Rough form found in intervertebral disks of spine and where tendons attach to bones
Left ventrical chamber size/volume much higher in endurance athletes
Greater ability to tolerate and sustain prolonged high exercise intensitites
6 - few workouts

13. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Tendon stiffness
Greater than or equal to 16
resistance development
Increase - decrease

14. stress fractures are ___ ______ and are caused by ____ ______
Glycolitic - metabolites
mechanical specificity
VO2max
Micro fractures - structural fatigue

15. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
Hydroxyapatite
Increase - decrease
2 or fewer

16. 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.
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Weight bearing
Progressive overload

17. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Androgen receptor - testosterone - testosterone derivatives
They're all recruited in consecutive order to produce maximum force
Nutrients - synovial fluid - articular cartilage

18. MES
exhaustion
Neural activation - precise mechanism
Minimal esential strain - thought to be 1/10 force needed to fracture.
10 - 5-7

19. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
IIx -
Higher (counter-productive to force development)
Minimal esential strain - thought to be 1/10 force needed to fracture.

20. ventilation is elevated during the set but _________ during the first minute of recovery
Excessive soreness and fatigue
strength endurance
F
Goes up further

21. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Procollagen - synthesized and secreted by fibroblasts
112

22. recent study shown that RT can hinder ________ improvements
Structural - spine - hip
Spongy - bridges cortical bone
IIx -
VO2max

23. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Lactate threshold
Bone mineral density - quantity of mineral deposited in a given bone area
10 - 5-7
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

24. anaerobic excercise substantially reduces ______ in both muscle and blood
Hydroxyapatite
PH
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Frequency - volume - intensity

25. insulin rates ________ blood glucose and amino acid changes
Different planes - different directions
Not as many
Parallel
PH

26. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
T
Rough form found in intervertebral disks of spine and where tendons attach to bones
More testosterone levels for assistive exercises
Nutrients - synovial fluid - articular cartilage

27. EMG studies show increases in _____ ______ but not the ____ ______
Sprint - aerobic endurance
10 - 5-7
Neural activation - precise mechanism
alarm reaction

28. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Glycolitic - metabolites
Minimal esential strain - thought to be 1/10 force needed to fracture.
Sprint - aerobic endurance
maximal strength

29. sites where connective tissue can increase: (3)
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
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Left ventrical chamber size/volume much higher in endurance athletes
Compact - dense outer shell

30. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
alarm reaction
general adaption syndrome
Marrow cavity -

31. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Rough form found in intervertebral disks of spine and where tendons attach to bones
Valsalva maneuver
Young - mature
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

32. cartilage functions: (3)
Downregulate
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
F
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

33. muscle fiber hypertrohy requires ______ workouts
strength endurance
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Greater than or equal to 16
Progressive overload

34. Mechanical factors include
Bone mineral density - quantity of mineral deposited in a given bone area
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Weight bearing
mechanical specificity

35. interval training shown to increase BC by ___ to ____ %
16 -38
Periphery - diameter
Excessive soreness and fatigue
II - I - fast-twitch

36. selective recruitment
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Fast-twitch only - explosive movements (less than a second) ex. plyo
Parallel
Increase acid-base balance during excercise

37. specific changes within a tendon are: (4)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
No hormonal changes - must look for sympathetic overtraining syndrome signs
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

38. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Fibrous connective tissues that surround a separate different organizational levels of muscle
Body-building - circuit
Area

39. blood pressure response is higher in the ______ phase
alarm reaction
Increase of muscle size/CSA (cross-sectional area)
Concentric
Collagen molecules from osteoblasts

40. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Ventilation equivalent for oxygen
Mechano growth factor
10 - 5-7

41. hyaline cartilage
Procollagen - synthesized and secreted by fibroblasts
Found on articulating surface of bones
No hormonal changes - must look for sympathetic overtraining syndrome signs
Cardiac output - stroke volume

42. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Micro fractures - structural fatigue
exhaustion
neuromuscular specificity
maximal strength

43. Synchronization is critical to ____ of force production
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Concentric
Timing

44. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Marrow cavity -
strength endurance
Capillary density

45. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Glycolitic - metabolites
hypertrophy
Different planes - different directions

46. psychological factors: (12)
hypertrophy
alarm reaction
Decreases
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

47. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Increase - decrease
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Periosteum

48. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Bone - tendon - and ligaments - cartilage
No hormonal changes - must look for sympathetic overtraining syndrome signs
Concentric
F

49. bone matrix
Decreases
Collagen molecules from osteoblasts
Nutrients - synovial fluid - articular cartilage
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

50. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Timing
T
Decreases - increases

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Resistance Training Concepts

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