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Resistance Training Concepts

Instructions:

Answer 50 questions in 15 minutes.
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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. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
T
metabolic specificity
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Fibrous connective tissues that surround a separate different organizational levels of muscle

2. metabolic factors include...
Peak bone mass
Onset
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
Low to moderate intensity w/high volume and short rest intervals (body-building)

3. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
Blood supply - synovial fluid
Not as many
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

4. primary structural component of all connective tissue...
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Onset
Collagen
Increase acid-base balance during excercise

5. glycolytic training ______ the rest cycle
Progressive overload
Shortens
strength
F

6. bone matrix
IIx -
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
Valsalva maneuver
Collagen molecules from osteoblasts

7. ventilation is elevated during the set but _________ during the first minute of recovery
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
No hormonal changes - must look for sympathetic overtraining syndrome signs
Goes up further
6 - few workouts

8. these cardio responses increase significantly during RT: (4)
Progressive overload
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Higher (counter-productive to force development)
stability

9. immobilization of a joint...
exhaustion
6 - few workouts
T
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

10. Mechanical factors include
Increase acid-base balance during excercise
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Factors that stiumulate new bone formation
Sprint - aerobic endurance

11. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Micro fractures - structural fatigue
Collagen
Factors that stiumulate new bone formation

12. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
strength endurance
Higher (counter-productive to force development)
Norepinephrine - dopamine
alarm reaction

13. larger pennation angles can accomodate greater _____ ________
Protein deposition
general adaption syndrome
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
resistance development

14. sites where connective tissue can increase: (3)
Hydroxyapatite
Shortens
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
strength endurance

15. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Neural activation - precise mechanism
Decreases - increases

16. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Blood lactate - growth hormone
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Weight bearing
hypertrophy

17. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
F
Hydroxyapatite
Onset

18. endocrine adaptations and responses to anaerobic training: (4)
Different planes - different directions
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Blood lactate - growth hormone
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

19. RT increases: (4)
No hormonal changes - must look for sympathetic overtraining syndrome signs
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Shortens
Low to moderate intensity w/high volume and short rest intervals (body-building)

20. cholesterol changes?
alarm reaction
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Glycolitic - metabolites

21. cortical bone
Hydroxyapatite
19-55
exhaustion
Compact - dense outer shell

22. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
hypertrophy
Body-building - circuit
Glycolitic - metabolites
Micro fractures - structural fatigue

23. Neural adaptaions begin in the
Motor cortex
Penation - penate
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
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

24. volume-related overtraining shows: (3)
Parallel
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

25. excessively high volume (beyond the athlete's ability to recover) can result in...
Increase speed/explosiveness
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Excessive soreness and fatigue
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

26. interval training shown to increase BC by ___ to ____ %
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
16 -38
Neural activation - precise mechanism
Reservoir - IIx - IIax - IIa - IIac - IIc

27. sites where connective tissue can increase: (3)
Factors that stiumulate new bone formation
Decreases
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
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

28. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
Increase - decrease
stability
Procollagen - synthesized and secreted by fibroblasts

29. process of protein synthesis (3)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
strength endurance
Structural - spine - hip

30. can happen in as little as _____ weeks (in trained athletes)
T
Greater ability to tolerate and sustain prolonged high exercise intensitites
2 or fewer
Reservoir - IIx - IIax - IIa - IIac - IIc

31. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Area
Reservoir - IIx - IIax - IIa - IIac - IIc
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

32. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Timing
resistance development
10 - 5-7
Structural - spine - hip

33. due to muscle size increase - ________ _______ decreases
Periphery - diameter
Elastin
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

34. anaerobic training increases the _____ of the NMJ
Area
IIx -
Excessive soreness and fatigue
Sprint - aerobic endurance

35. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Area
Greater ability to tolerate and sustain prolonged high exercise intensitites
strength
More testosterone levels for assistive exercises

36. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Parallel
mechanical specificity

37. Cross-education
VO2max
F
Training one limb can result in increase of strength in the other too
Increased parasympathetic activity at rest and w/exercise

38. process of protein synthesis (3)
Parallel
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Rough form found in intervertebral disks of spine and where tendons attach to bones

39. buffering capacity of skeletal muscle
Factors that stiumulate new bone formation
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increase acid-base balance during excercise
stability

40. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Marrow cavity -
Mechanical loading - bone modeling
Reservoir - IIx - IIax - IIa - IIac - IIc
F

41. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
Greater than or equal to 16
Power - slow-velocity strength
Goes up further

42. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Valsalva maneuver
Left ventrical chamber size/volume much higher in endurance athletes
mechanical specificity
Young - mature

43. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Interface between nerve and skeletal muscle.
Weight bearing
Bone - tendon - and ligaments - cartilage

44. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increase - decrease
Decreases - increases
II - I - fast-twitch

45. cortical bone
Structural - spine - hip
112
Protein deposition
Compact - dense outer shell

46. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Valsalva maneuver
Downregulate
Not as many
Bone - tendon - and ligaments - cartilage

47. ________ or _______ training could impact cardiovascular response though
II - I - fast-twitch
Body-building - circuit
Training one limb can result in increase of strength in the other too
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

48. can happen in as little as _____ weeks (in trained athletes)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
strength endurance
2 or fewer
Periosteum

49. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Compact - dense outer shell
Blood lactate - growth hormone
Eccentric

50. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
Not as many
19-55
16 -38