Test your basic knowledge |

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. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
PH
Sprint - aerobic endurance
Decreases - increases
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

2. bone matrix
strength endurance
Mechanical loading - bone modeling
Collagen molecules from osteoblasts
Lactate threshold

3. to surpass the MES - an exercise must be ____ _____
Weight bearing
II - I - fast-twitch
Increased parasympathetic activity at rest and w/exercise
Fast-twitch only - explosive movements (less than a second) ex. plyo

4. Bilateral deficit
alarm reaction
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Marrow cavity -
Not as many

5. osteogenic stiumuli
Gene expression - protein sythesis
Periosteum
Gene expression - protein sythesis
Factors that stiumulate new bone formation

6. excessively high volume (beyond the athlete's ability to recover) can result in...
Capillary density
Excessive soreness and fatigue
Timing
The spinal cord (along the corticopinal tracts)

7. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
48
Tendon stiffness
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
6 - few workouts

8. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Blood lactate - growth hormone
Training one limb can result in increase of strength in the other too
Weight bearing

9. increased ventilation efficiency is characterized by a reduced
Periphery - diameter
Norepinephrine - dopamine
Ventilation equivalent for oxygen
F

10. immobilization of a joint...
T
Progressive overload
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Periphery - diameter

11. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
F
strength endurance
They're all recruited in consecutive order to produce maximum force

12. yogenesis
Increase in bone size and density
power
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
16 -38

13. work large muscles first in a workout =
neuromuscular specificity
Parallel
More testosterone levels for assistive exercises
T

14. Synchronization is critical to ____ of force production
Greater ability to tolerate and sustain prolonged high exercise intensitites
Timing
Excessive soreness and fatigue
Decreases - increases

15. blood pressure response is higher in the ______ phase
Ventilation equivalent for oxygen
Decreases - increases
Concentric
Compact - dense outer shell

16. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
Eccentric
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
maximal strength

17. Anaerobic training
The spinal cord (along the corticopinal tracts)
general adaption syndrome
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

18. trabecular bone
general adaption syndrome
Mechanical loading - bone modeling
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Spongy - bridges cortical bone

19. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Blood lactate - growth hormone
II - I - fast-twitch
Body-building - circuit
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

20. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Sprint - aerobic endurance
Downregulate
Minimal esential strain - thought to be 1/10 force needed to fracture.
exhaustion

21. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Increase speed/explosiveness
stability
Blood lactate - growth hormone
Mechano growth factor

22. weightlifters show larger left atrial dimension than body-builders - T/F?
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
exhaustion
F
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

23. Hypertrophy
Elastin
Protein - carbohydrate
Increase of muscle size/CSA (cross-sectional area)
16 -38

24. interval training shown to increase BC by ___ to ____ %
16 -38
power
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Increased parasympathetic activity at rest and w/exercise

25. due to muscle size increase - ________ _______ decreases
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Neural recruitment
F
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

26. these cardio responses increase significantly during RT: (4)
16 -38
Increase of muscle size/CSA (cross-sectional area)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

27. heavy RT ___________ blood flow to the working muscles
Decreases
No hormonal changes - must look for sympathetic overtraining syndrome signs
Increase speed/explosiveness
2 or fewer

28. insulin rates ________ blood glucose and amino acid changes
Parallel
19-55
Weight bearing
Protein deposition

29. selective recruitment
Procollagen - synthesized and secreted by fibroblasts
Body-building - circuit
Ventilation equivalent for oxygen
Fast-twitch only - explosive movements (less than a second) ex. plyo

30. The ability of the body to produce low levels of force and maintain them for extended periods of time
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
muscular endurance
ATPhase - oxidative
metabolic specificity

31. anaerobic training increases the _____ of the NMJ
Protein deposition
Motor cortex
Area
Power - slow-velocity strength

32. hyaline cartilage
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Greater than or equal to 16
Area
Found on articulating surface of bones

33. Synchronization is critical to ____ of force production
19-55
Blood lactate - growth hormone
Downregulate
Timing

34. a _______-________ supplement before and after a workout can attenuate AR downregulation
Blood supply - synovial fluid
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Protein - carbohydrate
Penation - penate

35. process of protein synthesis (3)
Sprint - aerobic endurance
F
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Micro fractures - structural fatigue

36. excessive training on a short-term basis is called...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
neuromuscular specificity
No hormonal changes - must look for sympathetic overtraining syndrome signs

37. stroke volume and cardiac output increase mostly during the ________ phase
Goes up further
Eccentric
Training one limb can result in increase of strength in the other too
More testosterone levels for assistive exercises

38. sympathetic overtraining is...
Weight bearing
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
2 or fewer

39. fascia
Greater than or equal to 16
Greater ability to tolerate and sustain prolonged high exercise intensitites
Weight bearing
Fibrous connective tissues that surround a separate different organizational levels of muscle

40. excessive training on a short-term basis is called...
Ventilation equivalent for oxygen
Fibrous connective tissues that surround a separate different organizational levels of muscle
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
More testosterone levels for assistive exercises

41. intensity-related overtraining shows...
exhaustion
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
IIx -
No hormonal changes - must look for sympathetic overtraining syndrome signs

42. Substantial portion of neural adaptations occur in
F
Shortens
Gene expression - protein sythesis
The spinal cord (along the corticopinal tracts)

43. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
Compact - dense outer shell
Neural activation - precise mechanism
Decreases - increases

44. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Micro fractures - structural fatigue
Progressive overload
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Sprint - aerobic endurance

45. metabolic factors include...
Increase speed/explosiveness
Low to moderate intensity w/high volume and short rest intervals (body-building)
Bone - tendon - and ligaments - cartilage
F

46. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Structural - spine - hip
Bone mineral density - quantity of mineral deposited in a given bone area
Glycolitic - metabolites
Periphery - diameter

47. BMD
Lactate threshold
Bone mineral density - quantity of mineral deposited in a given bone area
stability
2 or fewer

48. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Left ventrical chamber size/volume much higher in endurance athletes
Blood lactate - growth hormone
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

49. speed and power training depend on optimal...
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Cross-linking
Increase in bone size and density
Neural recruitment

50. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Periosteum
They're all recruited in consecutive order to produce maximum force
Fast-twitch only - explosive movements (less than a second) ex. plyo
6 - few workouts