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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.
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. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Peripheral - global
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
Motor cortex

2. volume-related overtraining shows: (3)
Androgen receptor - testosterone - testosterone derivatives
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Cardiac output - stroke volume
VO2max

3. sympathetic overtraining is...
Collagen
Mechanical forces created during exercise
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

4. anaerobic excercise substantially reduces ______ in both muscle and blood
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
PH
Motor cortex
Increase - decrease

5. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
48
Fast-twitch only - explosive movements (less than a second) ex. plyo
Gene expression - protein sythesis
Bone - tendon - and ligaments - cartilage

6. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Frequency - volume - intensity
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
strength endurance
Mechanical loading - bone modeling

7. MES
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
The spinal cord (along the corticopinal tracts)
Periosteum
Minimal esential strain - thought to be 1/10 force needed to fracture.

8. W/heavy resistance training - all muscle fibers get bigger because

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9. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Marrow cavity -
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
metabolic specificity
Mechanical forces created during exercise

10. anabolic hormones (4)

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11. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
hypertrophy
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Calcium

12. Cross-education
Training one limb can result in increase of strength in the other too
19-55
Excessive soreness and fatigue
2 or fewer

13. EMG studies show increases in _____ ______ but not the ____ ______
Increase of muscle size/CSA (cross-sectional area)
Neural activation - precise mechanism
Decreases
6 - few workouts

14. type I for: _____ _______ ________ and type II for ______
Mechanical forces created during exercise
Firing rate - recruitment
Goes up further
Bone - tendon - and ligaments - cartilage

15. hyaline cartilage
Protein deposition
Weight bearing
Found on articulating surface of bones
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

16. new myofilaments are added to the _______ myofibril - increasing the ______
F
Periphery - diameter
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

17. trabecular bone
Sprint - aerobic endurance
Spongy - bridges cortical bone
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

18. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Reservoir - IIx - IIax - IIa - IIac - IIc
6 - few workouts

19. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Cross-linking
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Mechano growth factor

20. larger pennation angles can accomodate greater _____ ________
Mechanical forces created during exercise
Increased parasympathetic activity at rest and w/exercise
Protein deposition
ATPhase - oxidative

21. AR: (reacts with ______ and _______ ________)
Weight bearing
Androgen receptor - testosterone - testosterone derivatives
Lactate threshold
Sprint - aerobic endurance

22. recent study shown that RT can hinder ________ improvements
Onset
VO2max
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
16 -38

23. become mineralized as calcium phosphate crystals or ________
Shortens
Increase in bone size and density
Hydroxyapatite
Structural - spine - hip

24. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Timing
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Hydroxyapatite
Nutrients - synovial fluid - articular cartilage

25. ________ or _______ training could impact cardiovascular response though
Low to moderate intensity w/high volume and short rest intervals (body-building)
Firing rate - recruitment
Body-building - circuit
Increase - decrease

26. process of protein synthesis (3)
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
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

27. psychological factors: (12)
alarm reaction
Cardiac output - stroke volume
Nutrients - synovial fluid - articular cartilage
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

28. sprint training enhances ____ release - useful for speed and power production
Nutrients - synovial fluid - articular cartilage
Collagen
Different planes - different directions
Calcium

29. become mineralized as calcium phosphate crystals or ________
Firing rate - recruitment
Hydroxyapatite
VO2max
power

30. yperplasia
Neural activation - precise mechanism
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Timing
Greater ability to tolerate and sustain prolonged high exercise intensitites

31. RT increases epinephrine - _______ & ________
Norepinephrine - dopamine
II - I - fast-twitch
Micro fractures - structural fatigue
Weight bearing

32. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Hydroxyapatite
power
Increase of muscle size/CSA (cross-sectional area)

33. interval training shown to increase BC by ___ to ____ %
Lactate threshold
16 -38
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
They're all recruited in consecutive order to produce maximum force

34. neuromuscular junction (NMJ)
Compact - dense outer shell
general adaption syndrome
Onset
Interface between nerve and skeletal muscle.

35. degree blood flow is increased depends on the: (3)
More testosterone levels for assistive exercises
resistance development
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Increase speed/explosiveness

36. same effect with ______ ________
Micro fractures - structural fatigue
Concentric
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Capillary density

37. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Calcium
stability
exhaustion
strength

38. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Blood lactate - growth hormone
Not as many
Valsalva maneuver

39. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Penation - penate
Concentric
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

40. anabolic hormones (4)

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41. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
IIx -
Firing rate - recruitment
Different planes - different directions
maximal strength

42. sprint training enhances ____ release - useful for speed and power production
Norepinephrine - dopamine
Calcium
Androgen receptor - testosterone - testosterone derivatives
16 -38

43. these cardio responses increase significantly during RT: (4)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Greater ability to tolerate and sustain prolonged high exercise intensitites
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

44. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
general adaption syndrome
10 - 5-7
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Mechanical loading - bone modeling

45. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Norepinephrine - dopamine
Bone mineral density - quantity of mineral deposited in a given bone area
112
Frequency - volume - intensity

46. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Minimal esential strain - thought to be 1/10 force needed to fracture.
Rough form found in intervertebral disks of spine and where tendons attach to bones
hypertrophy
Lactate threshold

47. glycolytic training ______ the rest cycle
Onset
Shortens
Blood lactate - growth hormone
exhaustion

48. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Blood lactate - growth hormone
Onset
general adaption syndrome
Higher (counter-productive to force development)

49. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Peak bone mass
Power - slow-velocity strength
Minimal esential strain - thought to be 1/10 force needed to fracture.

50. primary stimulus for growth of tendons - ligaments and fascia are the
II - I - fast-twitch
Excessive soreness and fatigue
Mechanical forces created during exercise
Training one limb can result in increase of strength in the other too