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. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Protein deposition
Cross-linking
Increase speed/explosiveness

2. AR: (reacts with ______ and _______ ________)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Spongy - bridges cortical bone
F
Androgen receptor - testosterone - testosterone derivatives

3. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
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
Nutrients - synovial fluid - articular cartilage

4. sites where connective tissue can increase: (3)
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
Calcium
Goes up further
Increase acid-base balance during excercise

5. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
They're all recruited in consecutive order to produce maximum force
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Rough form found in intervertebral disks of spine and where tendons attach to bones

6. ________ or _______ training could impact cardiovascular response though
Young - mature
X - a
Body-building - circuit
muscular endurance

7. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Elastin
Spongy - bridges cortical bone
Not as many
IIx -

8. Bilateral deficit
Hydroxyapatite
Higher (counter-productive to force development)
Excessive soreness and fatigue
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

9. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Parallel
X - a
hypertrophy
Gene expression - protein sythesis

10. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
II - I - fast-twitch
Increased parasympathetic activity at rest and w/exercise
Neural recruitment

11. selective recruitment
neuromuscular specificity
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increase in number of muscle cells through longitudinal splitting - rather than lateral

12. type I for: _____ _______ ________ and type II for ______
Bone - tendon - and ligaments - cartilage
X - a
Area
Protein deposition

13. hyaline cartilage
power
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Found on articulating surface of bones
Periphery - diameter

14. osteogenic stiumuli
Left ventrical chamber size/volume much higher in endurance athletes
Factors that stiumulate new bone formation
Found on articulating surface of bones
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

15. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
Greater ability to tolerate and sustain prolonged high exercise intensitites
Blood supply - synovial fluid
Calcium

16. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Weight bearing
Area
Frequency - volume - intensity
Peripheral - global

17. primary stimulus for growth of tendons - ligaments and fascia are the
10 - 5-7
Mechanical forces created during exercise
Increase - decrease
Nutrients - synovial fluid - articular cartilage

18. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Young - mature
Area
Increase speed/explosiveness

19. primary stimulus for growth of tendons - ligaments and fascia are the
Procollagen - synthesized and secreted by fibroblasts
Mechanical forces created during exercise
power
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

20. degree blood flow is increased depends on the: (3)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
ATPhase - oxidative
IIx -
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

21. blood pressure response is higher in the ______ phase
Not as many
Increase in bone size and density
Micro fractures - structural fatigue
Concentric

22. cortical bone
strength
Compact - dense outer shell
Capillary density
Ventilation equivalent for oxygen

23. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
II - I - fast-twitch
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
resistance development
Increase in number of muscle cells through longitudinal splitting - rather than lateral

24. trabecular bone
Increase - decrease
Penation - penate
Spongy - bridges cortical bone
Structural - spine - hip

25. sprint training enhances ____ release - useful for speed and power production
Calcium
Lactate threshold
6 - few workouts
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

26. cartilage functions: (3)
Bone mineral density - quantity of mineral deposited in a given bone area
Mechanical loading - bone modeling
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
Micro fractures - structural fatigue

27. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
F
Training one limb can result in increase of strength in the other too
Onset
mechanical specificity

28. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Bone - tendon - and ligaments - cartilage
Glycolitic - metabolites
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
strength endurance

29. increased buffering capacity allows
Greater than or equal to 16
Elastin
Greater than or equal to 16
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

30. fibrous cartilage
Power - slow-velocity strength
Left ventrical chamber size/volume much higher in endurance athletes
Rough form found in intervertebral disks of spine and where tendons attach to bones
Mechano growth factor

31. force transmission per unit of strain - or tendon elongation...
48
PH
Tendon stiffness
Frequency - volume - intensity

32. EMG studies show increases in _____ ______ but not the ____ ______
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Neural activation - precise mechanism
Neural recruitment
Procollagen - synthesized and secreted by fibroblasts

33. volume-related overtraining shows: (3)
Hydroxyapatite
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

34. trabecular bone
Glycolitic - metabolites
mechanical specificity
Decreases
Spongy - bridges cortical bone

35. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
alarm reaction
Cardiac output - stroke volume
Norepinephrine - dopamine

36. intensity-related overtraining shows...
Weight bearing
No hormonal changes - must look for sympathetic overtraining syndrome signs
More testosterone levels for assistive exercises
16 -38

37. interval training shown to increase BC by ___ to ____ %
metabolic specificity
Micro fractures - structural fatigue
Fibrous connective tissues that surround a separate different organizational levels of muscle
16 -38

38. Bilateral deficit
Power - slow-velocity strength
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Blood lactate - growth hormone
stability

39. ncrease nearal drive comes from (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Bone mineral density - quantity of mineral deposited in a given bone area
48
neuromuscular specificity

40. blood vessels from the _____ ______ extend into the dense cortical bone
Decreases - increases
Marrow cavity -
Parallel
Factors that stiumulate new bone formation

41. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Marrow cavity -
exhaustion
Blood lactate - growth hormone
Bone - tendon - and ligaments - cartilage

42. Size principle
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Not as many
neuromuscular specificity

43. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Increase speed/explosiveness
10 - 5-7
Increase in number of muscle cells through longitudinal splitting - rather than lateral
48

44. Cross-education
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
Training one limb can result in increase of strength in the other too
Reservoir - IIx - IIax - IIa - IIac - IIc
Factors that stiumulate new bone formation

45. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Protein - carbohydrate
Bone mineral density - quantity of mineral deposited in a given bone area
Mechanical loading - bone modeling
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

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

47. osteoblasts
Increase of muscle size/CSA (cross-sectional area)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
ATPhase - oxidative

48. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Downregulate
6 - few workouts
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Elastin

49. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
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
Frequency - volume - intensity
Concentric
Micro fractures - structural fatigue

50. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
Reservoir - IIx - IIax - IIa - IIac - IIc
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
maximal strength