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. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Cardiac output - stroke volume
Concentric
X - a
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

2. ust be done at a high enough intensity to be above the _______ _______
The spinal cord (along the corticopinal tracts)
Lactate threshold
Gene expression - protein sythesis
strength endurance

3. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Bone mineral density - quantity of mineral deposited in a given bone area
Firing rate - recruitment
Capillary density
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

4. primary structural component of all connective tissue...
power
Collagen
Increase acid-base balance during excercise
Increase in bone size and density

5. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Collagen
Neural activation - precise mechanism
Structural - spine - hip
strength

6. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Fibrous connective tissues that surround a separate different organizational levels of muscle
Factors that stiumulate new bone formation
Not as many

7. type IIx change their _________ isoform content to become more ___________
neuromuscular specificity
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
ATPhase - oxidative
Neural activation - precise mechanism

8. Substantial portion of neural adaptations occur in
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
stability
Micro fractures - structural fatigue
The spinal cord (along the corticopinal tracts)

9. cholesterol changes?
Young - mature
ATPhase - oxidative
Structural - spine - hip
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

10. blood pressure response is higher in the ______ phase
Peak bone mass
Concentric
PH
Decreases - increases

11. immobilization of a joint...
Marrow cavity -
Nutrients - synovial fluid - articular cartilage
metabolic specificity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

12. simultaneous _______ and _______ _______ training can decrease sprint and jump power
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
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
Sprint - aerobic endurance

13. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Compact - dense outer shell
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Valsalva maneuver

14. fascia
Motor cortex
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Fibrous connective tissues that surround a separate different organizational levels of muscle
Capillary density

15. volume-related overtraining shows: (3)
Progressive overload
Periphery - diameter
Downregulate
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

16. Cross-education
48
Training one limb can result in increase of strength in the other too
metabolic specificity
exhaustion

17. new bone is formed on the _______ - increasing diameter and strength
F
Increase in bone size and density
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Periosteum

18. Bilateral deficit
Structural - spine - hip
Protein deposition
Found on articulating surface of bones
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

19. ust be done at a high enough intensity to be above the _______ _______
They're all recruited in consecutive order to produce maximum force
Lactate threshold
Increase - decrease
Collagen

20. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Training one limb can result in increase of strength in the other too
Cross-linking
strength
Frequency - volume - intensity

21. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
maximal strength
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Goes up further

22. buffering capacity of skeletal muscle
Goes up further
Collagen molecules from osteoblasts
Increase acid-base balance during excercise
Excessive soreness and fatigue

23. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
strength endurance
alarm reaction
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
IIx -

24. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Left ventrical chamber size/volume much higher in endurance athletes
Interface between nerve and skeletal muscle.
112
Fibrous connective tissues that surround a separate different organizational levels of muscle

25. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Calcium
neuromuscular specificity
Collagen

26. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Progressive overload
Power - slow-velocity strength
Compact - dense outer shell
Training one limb can result in increase of strength in the other too

27. This can help power exercises because
Increase speed/explosiveness
Lactate threshold
Rough form found in intervertebral disks of spine and where tendons attach to bones
Decreases

28. This can help power exercises because
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Not as many
Increase speed/explosiveness
Collagen molecules from osteoblasts

29. same effect with ______ ________
Protein deposition
Frequency - volume - intensity
Power - slow-velocity strength
Capillary density

30. increase in muscle strenght or mass =
Nutrients - synovial fluid - articular cartilage
Increase in bone size and density
Parallel
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

31. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increase in bone size and density
Decreases - increases
metabolic specificity

32. type I for: _____ _______ ________ and type II for ______
Excessive soreness and fatigue
Bone - tendon - and ligaments - cartilage
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
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. ______ bone may be more responsive to osteogenic stimuli than ______ bone
10 - 5-7
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Young - mature
Nutrients - synovial fluid - articular cartilage

34. sympathetic overtraining is...
Periphery - diameter
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
More testosterone levels for assistive exercises
stability

35. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Concentric
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Periosteum

36. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
PH
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

37. yperplasia
Weight bearing
Training one limb can result in increase of strength in the other too
Increase in number of muscle cells through longitudinal splitting - rather than lateral
48

38. muscle fiber hypertrohy requires ______ workouts
No hormonal changes - must look for sympathetic overtraining syndrome signs
maximal strength
Greater than or equal to 16
mechanical specificity

39. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
Weight bearing
Hydroxyapatite
Greater than or equal to 16

40. Cross-education
metabolic specificity
Androgen receptor - testosterone - testosterone derivatives
Training one limb can result in increase of strength in the other too
Neural recruitment

41. bone matrix
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
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Collagen molecules from osteoblasts
Bone mineral density - quantity of mineral deposited in a given bone area

42. weightlifters show larger left atrial dimension than body-builders - T/F?
Minimal esential strain - thought to be 1/10 force needed to fracture.
maximal strength
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
F

43. blood vessels from the _____ ______ extend into the dense cortical bone
They're all recruited in consecutive order to produce maximum force
Valsalva maneuver
Training one limb can result in increase of strength in the other too
Marrow cavity -

44. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
metabolic specificity
Structural - spine - hip
Body-building - circuit

45. increased buffering capacity allows
II - I - fast-twitch
Hydroxyapatite
Concentric
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

46. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Reservoir - IIx - IIax - IIa - IIac - IIc
Body-building - circuit
hypertrophy

47. high correlations between ____ ______ and ______ _______ concentrations have been shown
Collagen
X - a
neuromuscular specificity
Blood lactate - growth hormone

48. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Greater than or equal to 16
hypertrophy

49. fascia
Reservoir - IIx - IIax - IIa - IIac - IIc
Body-building - circuit
Eccentric
Fibrous connective tissues that surround a separate different organizational levels of muscle

50. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Protein - carbohydrate
Bone mineral density - quantity of mineral deposited in a given bone area