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. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Increase acid-base balance during excercise
Power - slow-velocity strength
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

2. muscle fiber hypertrohy requires ______ workouts
Periphery - diameter
Greater than or equal to 16
muscular endurance
Minimal esential strain - thought to be 1/10 force needed to fracture.

3. weightlifters show larger left atrial dimension than body-builders - T/F?
Interface between nerve and skeletal muscle.
Increase speed/explosiveness
F
Minimal esential strain - thought to be 1/10 force needed to fracture.

4. fibrous cartilage
Penation - penate
Rough form found in intervertebral disks of spine and where tendons attach to bones
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
II - I - fast-twitch

5. primary structural component of all connective tissue...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Micro fractures - structural fatigue
Collagen
resistance development

6. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Cross-linking
Glycolitic - metabolites
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Sprint - aerobic endurance

7. speed and power training depend on optimal...
maximal strength
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Excessive soreness and fatigue
Neural recruitment

8. primary stimulus for growth of tendons - ligaments and fascia are the
Different planes - different directions
Area
Mechanical forces created during exercise
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

9. same effect with ______ ________
Capillary density
Penation - penate
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Greater than or equal to 16

10. ventilation is elevated during the set but _________ during the first minute of recovery
Ventilation equivalent for oxygen
Onset
Not as many
Goes up further

11. degree blood flow is increased depends on the: (3)
Spongy - bridges cortical bone
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Norepinephrine - dopamine
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

12. ust be done at a high enough intensity to be above the _______ _______
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Goes up further
Lactate threshold

13. overtraining
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Goes up further
general adaption syndrome
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

14. osteoblasts
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
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
II - I - fast-twitch
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

15. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
They're all recruited in consecutive order to produce maximum force
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
resistance development
hypertrophy

16. psychological factors: (12)
Fibrous connective tissues that surround a separate different organizational levels of muscle
Area
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Periphery - diameter

17. RT increases the angle of _______ in _______ muscels
Decreases - increases
Penation - penate
6 - few workouts
mechanical specificity

18. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Cross-linking
112

19. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
ATPhase - oxidative
strength endurance
Bone mineral density - quantity of mineral deposited in a given bone area

20. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Timing
Decreases
Reservoir - IIx - IIax - IIa - IIac - IIc
mechanical specificity

21. can happen in as little as _____ weeks (in trained athletes)
Collagen molecules from osteoblasts
Motor cortex
2 or fewer
Firing rate - recruitment

22. stress fractures are ___ ______ and are caused by ____ ______
Progressive overload
Frequency - volume - intensity
Micro fractures - structural fatigue
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

23. volume-related overtraining shows: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Gene expression - protein sythesis
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
19-55

24. larger pennation angles can accomodate greater _____ ________
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Protein deposition
Increase speed/explosiveness
Decreases

25. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
2 or fewer
Glycolitic - metabolites
F
Compact - dense outer shell

26. stroke volume and cardiac output increase mostly during the ________ phase
strength
Eccentric
16 -38
hypertrophy

27. recent study shown that RT can hinder ________ improvements
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Capillary density
VO2max
Blood supply - synovial fluid

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

29. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
Blood lactate - growth hormone
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increase - decrease

30. RT increases the angle of _______ in _______ muscels
alarm reaction
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
hypertrophy
Penation - penate

31. excessively high volume (beyond the athlete's ability to recover) can result in...
Decreases
Glycolitic - metabolites
Mechanical loading - bone modeling
Excessive soreness and fatigue

32. intensity-related overtraining shows...
strength
alarm reaction
No hormonal changes - must look for sympathetic overtraining syndrome signs
Interface between nerve and skeletal muscle.

33. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
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
Tendon stiffness
Low to moderate intensity w/high volume and short rest intervals (body-building)

34. increase in muscle strenght or mass =
Increase in bone size and density
Protein - carbohydrate
Frequency - volume - intensity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

35. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Higher (counter-productive to force development)
Micro fractures - structural fatigue
Glycolitic - metabolites
general adaption syndrome

36. blood pressure response is higher in the ______ phase
Parallel
Motor cortex
II - I - fast-twitch
Concentric

37. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Fibrous connective tissues that surround a separate different organizational levels of muscle
Bone mineral density - quantity of mineral deposited in a given bone area
Greater than or equal to 16

38. new bone is formed on the _______ - increasing diameter and strength
Marrow cavity -
Periosteum
Gene expression - protein sythesis
Norepinephrine - dopamine

39. interval training shown to increase BC by ___ to ____ %
16 -38
Firing rate - recruitment
hypertrophy
Rough form found in intervertebral disks of spine and where tendons attach to bones

40. due to muscle size increase - ________ _______ decreases
Lactate threshold
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
F

41. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Periphery - diameter
Collagen
Androgen receptor - testosterone - testosterone derivatives
F

42. high correlations between ____ ______ and ______ _______ concentrations have been shown
Factors that stiumulate new bone formation
Reservoir - IIx - IIax - IIa - IIac - IIc
Blood lactate - growth hormone
Sprint - aerobic endurance

43. Substantial portion of neural adaptations occur in
Firing rate - recruitment
Excessive soreness and fatigue
The spinal cord (along the corticopinal tracts)
Higher (counter-productive to force development)

44. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Increase of muscle size/CSA (cross-sectional area)
Power - slow-velocity strength
Mechano growth factor
Goes up further

45. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
power
Different planes - different directions
X - a

46. stroke volume and cardiac output increase mostly during the ________ phase
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Eccentric
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

47. interval training shown to increase BC by ___ to ____ %
Neural recruitment
Mechanical forces created during exercise
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
16 -38

48. increase in muscle strenght or mass =
Valsalva maneuver
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Increase in bone size and density

49. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increase speed/explosiveness
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Elastin

50. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
maximal strength
IIx -
Progressive overload
Tendon stiffness