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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. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
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
Decreases - increases
Motor cortex

2. glycolytic training ______ the rest cycle
Shortens
Elastin
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
IIx -

3. increase in muscle strenght or mass =
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increase in bone size and density
Eccentric
Power - slow-velocity strength

4. specific changes within a tendon are: (4)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
maximal strength
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
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

5. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Peripheral - global
Power - slow-velocity strength
maximal strength
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

6. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
strength endurance
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
alarm reaction
Mechano growth factor

7. primary structural component of all connective tissue...
Parallel
F
Collagen
Procollagen - synthesized and secreted by fibroblasts

8. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Different planes - different directions
Onset
112

9. The ability of the body to produce low levels of force and maintain them for extended periods of time
PH
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
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
muscular endurance

10. to surpass the MES - an exercise must be ____ _____
Firing rate - recruitment
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Weight bearing
Cardiac output - stroke volume

11. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Periphery - diameter
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Collagen molecules from osteoblasts
Cardiac output - stroke volume

12. immobilization of a joint...
Periosteum
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
muscular endurance

13. process of protein synthesis (3)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Not as many
Found on articulating surface of bones
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

14. overtraining
Neural activation - precise mechanism
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Collagen
Mechano growth factor

15. 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
Greater ability to tolerate and sustain prolonged high exercise intensitites
general adaption syndrome
They're all recruited in consecutive order to produce maximum force

16. type I for: _____ _______ ________ and type II for ______
Minimal esential strain - thought to be 1/10 force needed to fracture.
Sprint - aerobic endurance
19-55
Bone - tendon - and ligaments - cartilage

17. heavy RT ___________ blood flow to the working muscles
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
F
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Decreases

18. Neural adaptaions begin in the
II - I - fast-twitch
Motor cortex
48
VO2max

19. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Lactate threshold
Sprint - aerobic endurance

20. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
stability
Increase speed/explosiveness
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Progressive overload

21. major difference between resistance and aerobic exercise (in regards to the heart)...
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
Collagen
Left ventrical chamber size/volume much higher in endurance athletes
resistance development

22. Synchronization is critical to ____ of force production
Timing
T
Interface between nerve and skeletal muscle.
Decreases - increases

23. anaerobic excercise substantially reduces ______ in both muscle and blood
F
Cross-linking
PH
strength endurance

24. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Collagen molecules from osteoblasts
Valsalva maneuver
Bone mineral density - quantity of mineral deposited in a given bone area

25. become mineralized as calcium phosphate crystals or ________
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Hydroxyapatite
Interface between nerve and skeletal muscle.

26. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Collagen
F
Calcium
Weight bearing

27. protein synthesis is elevated up to _____ hours after acute RT
48
Valsalva maneuver
PH
Downregulate

28. ventilation is elevated during the set but _________ during the first minute of recovery
PH
F
More testosterone levels for assistive exercises
Goes up further

29. sprint training enhances ____ release - useful for speed and power production
Decreases - increases
resistance development
Protein deposition
Calcium

30. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Micro fractures - structural fatigue
Greater ability to tolerate and sustain prolonged high exercise intensitites
Fibrous connective tissues that surround a separate different organizational levels of muscle

31. immobilization of a joint...
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage 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
Peripheral - global

32. new bone is formed on the _______ - increasing diameter and strength
IIx -
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Periosteum

33. The ability to exert maximal force in the shortest amount of time.
strength
power
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Spongy - bridges cortical bone

34. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Compact - dense outer shell
strength endurance
Different planes - different directions
Not as many

35. speed and power training depend on optimal...
Ventilation equivalent for oxygen
Neural recruitment
Mechanical loading - bone modeling
Collagen

36. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
exhaustion
Mechanical forces created during exercise
Low to moderate intensity w/high volume and short rest intervals (body-building)

37. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
general adaption syndrome
Bone - tendon - and ligaments - cartilage
10 - 5-7
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

38. ligaments contain elastic fibers or ______
Micro fractures - structural fatigue
Elastin
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
mechanical specificity

39. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Ventilation equivalent for oxygen
Blood lactate - growth hormone
2 or fewer

40. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
mechanical specificity
ATPhase - oxidative
Neural recruitment

41. recent study shown that RT can hinder ________ improvements
Protein - carbohydrate
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Concentric
VO2max

42. Size principle
Shortens
X - a
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Marrow cavity -

43. programs designed to stimulate bone growth need to incorporate: (6)
Left ventrical chamber size/volume much higher in endurance athletes
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Collagen

44. increased ventilation efficiency is characterized by a reduced
Lactate threshold
Parallel
Interface between nerve and skeletal muscle.
Ventilation equivalent for oxygen

45. bone matrix
Protein deposition
Decreases - increases
Glycolitic - metabolites
Collagen molecules from osteoblasts

46. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Androgen receptor - testosterone - testosterone derivatives
Mechanical loading - bone modeling
Progressive overload

47. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
Young - mature
More testosterone levels for assistive exercises
Peak bone mass

48. process of protein synthesis (3)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Collagen molecules from osteoblasts
Gene expression - protein sythesis

49. fibrous cartilage
X - a
Sprint - aerobic endurance
Rough form found in intervertebral disks of spine and where tendons attach to bones
Firing rate - recruitment

50. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Increased parasympathetic activity at rest and w/exercise
Downregulate
Young - mature
Penation - penate