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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. ventilation is elevated during the set but _________ during the first minute of recovery
Motor cortex
Goes up further
Spongy - bridges cortical bone
Increased parasympathetic activity at rest and w/exercise

2. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
VO2max
Power - slow-velocity strength
Blood supply - synovial fluid
Compact - dense outer shell

3. EMG studies show increases in _____ ______ but not the ____ ______
ATPhase - oxidative
ATPhase - oxidative
Neural activation - precise mechanism
Norepinephrine - dopamine

4. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Power - slow-velocity strength
Increase - decrease
112
6 - few workouts

5. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Frequency - volume - intensity
resistance development
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

6. buffering capacity of skeletal muscle
Body-building - circuit
Penation - penate
16 -38
Increase acid-base balance during excercise

7. these cardio responses increase significantly during RT: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Factors that stiumulate new bone formation
Different planes - different directions
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

8. The ability to exert maximal force in the shortest amount of time.
Mechano growth factor
power
Protein deposition
PH

9. endocrine adaptations and responses to anaerobic training: (4)
stability
Procollagen - synthesized and secreted by fibroblasts
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
Timing

10. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Onset
neuromuscular specificity
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
mechanical specificity

11. increased ventilation efficiency is characterized by a reduced
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
IIx -
Timing
Ventilation equivalent for oxygen

12. primary stimulus for growth of tendons - ligaments and fascia are the
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Found on articulating surface of bones
Mechanical forces created during exercise

13. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
More testosterone levels for assistive exercises
112
Young - mature
Not as many

14. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Hydroxyapatite
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
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

15. The ability of the body to produce low levels of force and maintain them for extended periods of time
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
muscular endurance
Glycolitic - metabolites

16. stroke volume and cardiac output increase mostly during the ________ phase
Not as many
Neural activation - precise mechanism
Eccentric
IIx -

17. AR: (reacts with ______ and _______ ________)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Androgen receptor - testosterone - testosterone derivatives
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
strength

18. simultaneous _______ and _______ _______ training can decrease sprint and jump power
ATPhase - oxidative
Sprint - aerobic endurance
PH
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

19. same effect with ______ ________
Fibrous connective tissues that surround a separate different organizational levels of muscle
Firing rate - recruitment
Rough form found in intervertebral disks of spine and where tendons attach to bones
Capillary density

20. sprint training enhances ____ release - useful for speed and power production
Ventilation equivalent for oxygen
Neural recruitment
Structural - spine - hip
Calcium

21. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Collagen molecules from osteoblasts
Left ventrical chamber size/volume much higher in endurance athletes
Frequency - volume - intensity
Different planes - different directions

22. excessive training on a short-term basis is called...
Reservoir - IIx - IIax - IIa - IIac - IIc
II - I - fast-twitch
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

23. cartilage functions: (3)
mechanical specificity
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
48
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

24. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
The spinal cord (along the corticopinal tracts)
Mechanical loading - bone modeling
hypertrophy
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

25. sprint training enhances ____ release - useful for speed and power production
Periosteum
Frequency - volume - intensity
Calcium
VO2max

26. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Left ventrical chamber size/volume much higher in endurance athletes
T
Gene expression - protein sythesis

27. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Goes up further
Glycolitic - metabolites
Sprint - aerobic endurance
X - a

28. fibrous cartilage
Blood supply - synovial fluid
Minimal esential strain - thought to be 1/10 force needed to fracture.
PH
Rough form found in intervertebral disks of spine and where tendons attach to bones

29. type I for: _____ _______ ________ and type II for ______
Bone - tendon - and ligaments - cartilage
Fibrous connective tissues that surround a separate different organizational levels of muscle
Rough form found in intervertebral disks of spine and where tendons attach to bones
Greater than or equal to 16

30. excessively high volume (beyond the athlete's ability to recover) can result in...
Eccentric
stability
Different planes - different directions
Excessive soreness and fatigue

31. Anaerobic training
Cardiac output - stroke volume
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Androgen receptor - testosterone - testosterone derivatives
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

32. anaerobic training increases the _____ of the NMJ
Area
Young - mature
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
strength

33. maximum bone mass achieved...
ATPhase - oxidative
Peak bone mass
19-55
T

34. type IIx change their _________ isoform content to become more ___________
Norepinephrine - dopamine
Different planes - different directions
ATPhase - oxidative
Periphery - diameter

35. AR: (reacts with ______ and _______ ________)
neuromuscular specificity
16 -38
Androgen receptor - testosterone - testosterone derivatives
Structural - spine - hip

36. intensity-related overtraining shows...
Mechano growth factor
Hydroxyapatite
No hormonal changes - must look for sympathetic overtraining syndrome signs
Parallel

37. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
They're all recruited in consecutive order to produce maximum force
Procollagen - synthesized and secreted by fibroblasts
Glycolitic - metabolites
Not as many

38. fascia
6 - few workouts
Fibrous connective tissues that surround a separate different organizational levels of muscle
Progressive overload
Shortens

39. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Increase acid-base balance during excercise
Reservoir - IIx - IIax - IIa - IIac - IIc
Capillary density
Greater than or equal to 16

40. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Area
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Progressive overload
Firing rate - recruitment

41. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Blood lactate - growth hormone
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Factors that stiumulate new bone formation

42. Neural adaptaions begin in the
Mechano growth factor
Androgen receptor - testosterone - testosterone derivatives
Motor cortex
resistance development

43. RT increases: (4)
Mechano growth factor
Structural - spine - hip
More testosterone levels for assistive exercises
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

44. simultaneous _______ and _______ _______ training can decrease sprint and jump power
strength endurance
Sprint - aerobic endurance
T
Penation - penate

45. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
ATPhase - oxidative
Mechanical forces created during exercise
Gene expression - protein sythesis

46. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Calcium
Spongy - bridges cortical bone
Increase speed/explosiveness

47. blood pressure response is higher in the ______ phase
112
Concentric
II - I - fast-twitch
general adaption syndrome

48. anabolic hormones (4)

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49. yperplasia
Peak bone mass
Body-building - circuit
Blood supply - synovial fluid
Increase in number of muscle cells through longitudinal splitting - rather than lateral

50. major difference between resistance and aerobic exercise (in regards to the heart)...
Minimal esential strain - thought to be 1/10 force needed to fracture.
F
Left ventrical chamber size/volume much higher in endurance athletes
Excessive soreness and fatigue