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. ventilation is elevated during the set but _________ during the first minute of recovery
F
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Goes up further
Onset

2. stress fractures are ___ ______ and are caused by ____ ______
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Eccentric
Micro fractures - structural fatigue
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

3. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Minimal esential strain - thought to be 1/10 force needed to fracture.
Power - slow-velocity strength
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

4. intensity-related overtraining shows...
Norepinephrine - dopamine
They're all recruited in consecutive order to produce maximum force
No hormonal changes - must look for sympathetic overtraining syndrome signs
Peripheral - global

5. RT increases epinephrine - _______ & ________
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Power - slow-velocity strength
metabolic specificity
Norepinephrine - dopamine

6. sympathetic overtraining is...
resistance development
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Greater ability to tolerate and sustain prolonged high exercise intensitites

7. programs designed to stimulate bone growth need to incorporate: (6)
2 or fewer
Not as many
16 -38
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

8. Cross-education
Decreases
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Valsalva maneuver
Training one limb can result in increase of strength in the other too

9. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Blood lactate - growth hormone
Excessive soreness and fatigue
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

10. larger pennation angles can accomodate greater _____ ________
Elastin
Protein deposition
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Peripheral - global

11. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
alarm reaction
Increase - decrease
maximal strength
48

12. supercompensation effect
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Not as many
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
stability

13. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Neural recruitment
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
neuromuscular specificity
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

14. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Minimal esential strain - thought to be 1/10 force needed to fracture.
PH
Nutrients - synovial fluid - articular cartilage
Compact - dense outer shell

15. work large muscles first in a workout =
Found on articulating surface of bones
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
More testosterone levels for assistive exercises
strength endurance

16. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Reservoir - IIx - IIax - IIa - IIac - IIc
Increase - decrease
F
IIx -

17. sites where connective tissue can increase: (3)
Penation - penate
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
metabolic specificity
Structural - spine - hip

18. greater acute growth hormone response =
exhaustion
Marrow cavity -
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Greater ability to tolerate and sustain prolonged high exercise intensitites

19. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Collagen molecules from osteoblasts
Valsalva maneuver
Spongy - bridges cortical bone
More testosterone levels for assistive exercises

20. major difference between resistance and aerobic exercise (in regards to the heart)...
Valsalva maneuver
Left ventrical chamber size/volume much higher in endurance athletes
Sprint - aerobic endurance
16 -38

21. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Micro fractures - structural fatigue
They're all recruited in consecutive order to produce maximum force
Neural activation - precise mechanism
6 - few workouts

22. AR: (reacts with ______ and _______ ________)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Androgen receptor - testosterone - testosterone derivatives
Peak bone mass
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

23. bone matrix
Procollagen - synthesized and secreted by fibroblasts
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Collagen molecules from osteoblasts
alarm reaction

24. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
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
Mechanical loading - bone modeling
Excessive soreness and fatigue
Glycolitic - metabolites

25. insulin rates ________ blood glucose and amino acid changes
Parallel
resistance development
Goes up further
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

26. cartilage functions: (3)
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
16 -38
Elastin
Different planes - different directions

27. EMG studies show increases in _____ ______ but not the ____ ______
maximal strength
ATPhase - oxidative
19-55
Neural activation - precise mechanism

28. 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
Greater ability to tolerate and sustain prolonged high exercise intensitites
alarm reaction
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

29. ________ or _______ training could impact cardiovascular response though
Marrow cavity -
112
Body-building - circuit
VO2max

30. process of protein synthesis (3)
VO2max
Micro fractures - structural fatigue
Found on articulating surface of bones
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

31. MES
Capillary density
Protein - carbohydrate
Minimal esential strain - thought to be 1/10 force needed to fracture.
II - I - fast-twitch

32. type I for: _____ _______ ________ and type II for ______
alarm reaction
Firing rate - recruitment
Gene expression - protein sythesis
Bone - tendon - and ligaments - cartilage

33. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Young - mature
10 - 5-7
Hydroxyapatite
Increase of muscle size/CSA (cross-sectional area)

34. anabolic hormones (4)

Warning: Invalid argument supplied for foreach() in /var/www/html/basicversity.com/show_quiz.php on line 183

35. cartilage functions: (3)
Elastin
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
6 - few workouts
Found on articulating surface of bones

36. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Neural recruitment
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Sprint - aerobic endurance
Minimal esential strain - thought to be 1/10 force needed to fracture.

37. Size principle
Low to moderate intensity w/high volume and short rest intervals (body-building)
Lactate threshold
Increase - decrease
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

38. muscle fiber hypertrohy requires ______ workouts
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Greater than or equal to 16
Spongy - bridges cortical bone
Gene expression - protein sythesis

39. blood pressure response is higher in the ______ phase
16 -38
Concentric
19-55
Timing

40. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Timing
IIx -
Collagen molecules from osteoblasts
T

41. increase in muscle strenght or mass =
Glycolitic - metabolites
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase in bone size and density
Motor cortex

42. sprint training enhances ____ release - useful for speed and power production
Calcium
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Periosteum
Different planes - different directions

43. due to muscle size increase - ________ _______ decreases
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
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
F
Lactate threshold

44. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
Penation - penate
X - a
II - I - fast-twitch

45. new bone is formed on the _______ - increasing diameter and strength
Collagen molecules from osteoblasts
Periosteum
ATPhase - oxidative
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

46. specific changes within a tendon are: (4)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Firing rate - recruitment
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
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

47. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
More testosterone levels for assistive exercises
Parallel
Gene expression - protein sythesis
Increase of muscle size/CSA (cross-sectional area)

48. maximum bone mass achieved...
Shortens
Cross-linking
Peak bone mass
Nutrients - synovial fluid - articular cartilage

49. endocrine adaptations and responses to anaerobic training: (4)
Norepinephrine - dopamine
Sprint - aerobic endurance
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
48

50. Size principle
Bone - tendon - and ligaments - cartilage
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Rough form found in intervertebral disks of spine and where tendons attach to bones
Goes up further