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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. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
IIx -
19-55
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
metabolic specificity

2. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Shortens
Body-building - circuit
power
Nutrients - synovial fluid - articular cartilage

3. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
2 or fewer
mechanical specificity
Increase in bone size and density

4. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Interface between nerve and skeletal muscle.
Compact - dense outer shell
Motor cortex
Peripheral - global

5. primary structural component of all connective tissue...
112
Collagen
Mechanical forces created during exercise
F

6. primary structural component of all connective tissue...
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
Hydroxyapatite
Collagen
strength

7. The ability of the body to produce low levels of force and maintain them for extended periods of time
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
muscular endurance
Mechanical forces created during exercise

8. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
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
Compact - dense outer shell
Cardiac output - stroke volume

9. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Interface between nerve and skeletal muscle.
metabolic specificity
Decreases - increases
Periosteum

10. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
strength endurance
Marrow cavity -
Cardiac output - stroke volume

11. Synchronization is critical to ____ of force production
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Timing
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

12. excessive training on a short-term basis is called...
Mechano growth factor
2 or fewer
exhaustion
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

13. stress fractures are ___ ______ and are caused by ____ ______
Higher (counter-productive to force development)
Spongy - bridges cortical bone
Micro fractures - structural fatigue
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

14. ________ or _______ training could impact cardiovascular response though
Goes up further
Body-building - circuit
strength endurance
ATPhase - oxidative

15. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
Increase speed/explosiveness
Micro fractures - structural fatigue
maximal strength

16. cortical bone
Compact - dense outer shell
Fibrous connective tissues that surround a separate different organizational levels of muscle
Periphery - diameter
Onset

17. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
Left ventrical chamber size/volume much higher in endurance athletes
Training one limb can result in increase of strength in the other too
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

18. due to muscle size increase - ________ _______ decreases
X - a
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Greater than or equal to 16
Shortens

19. programs designed to stimulate bone growth need to incorporate: (6)
Procollagen - synthesized and secreted by fibroblasts
Shortens
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

20. a _______-________ supplement before and after a workout can attenuate AR downregulation
Elastin
Protein - carbohydrate
II - I - fast-twitch
Blood lactate - growth hormone

21. increased ventilation efficiency is characterized by a reduced
strength
Ventilation equivalent for oxygen
Goes up further
Capillary density

22. protein synthesis is elevated up to _____ hours after acute RT
general adaption syndrome
48
Periosteum
Timing

23. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Not as many
2 or fewer
mechanical specificity
Minimal esential strain - thought to be 1/10 force needed to fracture.

24. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
The spinal cord (along the corticopinal tracts)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
exhaustion
Reservoir - IIx - IIax - IIa - IIac - IIc

25. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
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
10 - 5-7
No hormonal changes - must look for sympathetic overtraining syndrome signs
112

26. specific changes within a tendon are: (4)
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
Blood lactate - growth hormone
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

27. insulin rates ________ blood glucose and amino acid changes
Increase - decrease
Excessive soreness and fatigue
Parallel
Penation - penate

28. Hypertrophy
F
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase of muscle size/CSA (cross-sectional area)
Calcium

29. interval training shown to increase BC by ___ to ____ %
16 -38
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Increase of muscle size/CSA (cross-sectional area)
Goes up further

30. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
IIx -
112
Cardiac output - stroke volume
X - a

31. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
The spinal cord (along the corticopinal tracts)
neuromuscular specificity
16 -38

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

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33. heavy RT ___________ blood flow to the working muscles
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Motor cortex
Blood lactate - growth hormone
Decreases

34. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
F
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Valsalva maneuver
exhaustion

35. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Rough form found in intervertebral disks of spine and where tendons attach to bones
Weight bearing
Sprint - aerobic endurance

36. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Power - slow-velocity strength
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

37. cartilage functions: (3)
Tendon stiffness
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
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

38. fibrous cartilage
Left ventrical chamber size/volume much higher in endurance athletes
19-55
Lactate threshold
Rough form found in intervertebral disks of spine and where tendons attach to bones

39. excessively high volume (beyond the athlete's ability to recover) can result in...
T
Excessive soreness and fatigue
alarm reaction
Sprint - aerobic endurance

40. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Not as many
stability
hypertrophy
10 - 5-7

41. stroke volume and cardiac output increase mostly during the ________ phase
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increase - decrease
Eccentric
Tendon stiffness

42. overtraining
More testosterone levels for assistive exercises
Body-building - circuit
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

43. anaerobic training increases the _____ of the NMJ
Collagen molecules from osteoblasts
Calcium
Area
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

44. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Elastin
Low to moderate intensity w/high volume and short rest intervals (body-building)
More testosterone levels for assistive exercises

45. metabolic factors include...
Peripheral - global
Nutrients - synovial fluid - articular cartilage
Low to moderate intensity w/high volume and short rest intervals (body-building)
Greater than or equal to 16

46. endocrine adaptations and responses to anaerobic training: (4)
Blood supply - synovial fluid
Spongy - bridges cortical bone
Area
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

47. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Gene expression - protein sythesis
Micro fractures - structural fatigue
Fast-twitch only - explosive movements (less than a second) ex. plyo
Frequency - volume - intensity

48. muscle fiber hypertrohy requires ______ workouts
48
Peripheral - global
Peak bone mass
Greater than or equal to 16

49. sites where connective tissue can increase: (3)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Increase - decrease
Progressive overload
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

50. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Ventilation equivalent for oxygen
Greater ability to tolerate and sustain prolonged high exercise intensitites
resistance development
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