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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. recent study shown that RT can hinder ________ improvements
VO2max
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
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Weight bearing

2. specific changes within a tendon are: (4)
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)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
T

3. become mineralized as calcium phosphate crystals or ________
Blood supply - synovial fluid
19-55
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
Hydroxyapatite

4. 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)
Higher (counter-productive to force development)
mechanical specificity
Greater than or equal to 16

5. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
Minimal esential strain - thought to be 1/10 force needed to fracture.
Compact - dense outer shell
Sprint - aerobic endurance

6. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Body-building - circuit
mechanical specificity
Ventilation equivalent for oxygen
Factors that stiumulate new bone formation

7. osteogenic stiumuli
Factors that stiumulate new bone formation
general adaption syndrome
Rough form found in intervertebral disks of spine and where tendons attach to bones
2 or fewer

8. anaerobic training increases the _____ of the NMJ
Mechanical forces created during exercise
Penation - penate
Area
Cardiac output - stroke volume

9. degree blood flow is increased depends on the: (3)
Progressive overload
10 - 5-7
2 or fewer
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

10. greater acute growth hormone response =
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increase of muscle size/CSA (cross-sectional area)
Goes up further

11. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Androgen receptor - testosterone - testosterone derivatives
Cardiac output - stroke volume
Cross-linking

12. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Nutrients - synovial fluid - articular cartilage
Young - mature
T

13. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Hydroxyapatite
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

14. The ability of the body to maintain postural equilibrium and support joints during movement.
Mechanical forces created during exercise
stability
Onset
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

15. Synchronization is critical to ____ of force production
Glycolitic - metabolites
Timing
Increase - decrease
Cross-linking

16. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
2 or fewer
More testosterone levels for assistive exercises
No hormonal changes - must look for sympathetic overtraining syndrome signs
Glycolitic - metabolites

17. sympathetic overtraining is...
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Decreases - increases
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
F

18. programs designed to stimulate bone growth need to incorporate: (6)
Frequency - volume - intensity
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
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

19. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Parallel
Different planes - different directions
Mechanical loading - bone modeling

20. type IIx change their _________ isoform content to become more ___________
Hydroxyapatite
Cardiac output - stroke volume
Protein deposition
ATPhase - oxidative

21. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Valsalva maneuver
strength endurance

22. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Collagen molecules from osteoblasts
Power - slow-velocity strength
ATPhase - oxidative
Sprint - aerobic endurance

23. to surpass the MES - an exercise must be ____ _____
Peak bone mass
Increase in number of muscle cells through longitudinal splitting - rather than lateral
X - a
Weight bearing

24. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Bone - tendon - and ligaments - cartilage
Micro fractures - structural fatigue
16 -38

25. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Lactate threshold
strength
ATPhase - oxidative
Mechanical loading - bone modeling

26. anaerobic excercise substantially reduces ______ in both muscle and blood
Firing rate - recruitment
48
PH
Increase in bone size and density

27. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Progressive overload
Increase speed/explosiveness
Bone mineral density - quantity of mineral deposited in a given bone area

28. Mechanical factors include
Minimal esential strain - thought to be 1/10 force needed to fracture.
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Mechanical forces created during exercise
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

29. protein synthesis is elevated up to _____ hours after acute RT
Periosteum
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Blood supply - synovial fluid
48

30. trabecular bone
Spongy - bridges cortical bone
Sprint - aerobic endurance
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
strength endurance

31. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
T
neuromuscular specificity
2 or fewer
Eccentric

32. Bilateral deficit
Fibrous connective tissues that surround a separate different organizational levels of muscle
Collagen
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

33. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
6 - few workouts
Mechano growth factor
Norepinephrine - dopamine
Found on articulating surface of bones

34. sympathetic overtraining is...
Androgen receptor - testosterone - testosterone derivatives
The spinal cord (along the corticopinal tracts)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Left ventrical chamber size/volume much higher in endurance athletes

35. major difference between resistance and aerobic exercise (in regards to the heart)...
metabolic specificity
2 or fewer
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Left ventrical chamber size/volume much higher in endurance athletes

36. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Area
10 - 5-7
Increase - decrease
Calcium

37. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
They're all recruited in consecutive order to produce maximum force
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
alarm reaction

38. Cross-education
Rough form found in intervertebral disks of spine and where tendons attach to bones
Penation - penate
Eccentric
Training one limb can result in increase of strength in the other too

39. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Low to moderate intensity w/high volume and short rest intervals (body-building)
II - I - fast-twitch
Minimal esential strain - thought to be 1/10 force needed to fracture.
Bone mineral density - quantity of mineral deposited in a given bone area

40. to surpass the MES - an exercise must be ____ _____
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Penation - penate
Weight bearing
Elastin

41. anaerobic excercise substantially reduces ______ in both muscle and blood
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
PH
Left ventrical chamber size/volume much higher in endurance athletes
strength endurance

42. osteoblasts
Goes up further
Timing
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
maximal strength

43. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Higher (counter-productive to force development)
Glycolitic - metabolites
Body-building - circuit

44. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
More testosterone levels for assistive exercises
Structural - spine - hip
Found on articulating surface of bones

45. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Compact - dense outer shell
II - I - fast-twitch
Cardiac output - stroke volume

46. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
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
mechanical specificity
Different planes - different directions
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

47. sites where connective tissue can increase: (3)
Mechano growth factor
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
Concentric
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

48. parent protein
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Procollagen - synthesized and secreted by fibroblasts
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Neural recruitment

49. volume-related overtraining shows: (3)
Eccentric
alarm reaction
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

50. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Increase acid-base balance during excercise
alarm reaction
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Tendon stiffness