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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. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Penation - penate
Peripheral - global
Decreases - increases
Periphery - diameter

2. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
Increased parasympathetic activity at rest and w/exercise
Eccentric
The spinal cord (along the corticopinal tracts)

3. reflex potentiation is increased by____ to ____ % w/resistance training
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Procollagen - synthesized and secreted by fibroblasts
F
19-55

4. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Increase - decrease
Interface between nerve and skeletal muscle.
Different planes - different directions

5. yperplasia
Increase in bone size and density
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Calcium
Motor cortex

6. cortical bone
Ventilation equivalent for oxygen
Hydroxyapatite
Hydroxyapatite
Compact - dense outer shell

7. to surpass the MES - an exercise must be ____ _____
Weight bearing
Glycolitic - metabolites
F
general adaption syndrome

8. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
They're all recruited in consecutive order to produce maximum force
Onset
hypertrophy
More testosterone levels for assistive exercises

9. increased buffering capacity allows
Found on articulating surface of bones
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Not as many
Peak bone mass

10. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Fibrous connective tissues that surround a separate different organizational levels of muscle
Not as many
2 or fewer

11. parent protein
metabolic specificity
Procollagen - synthesized and secreted by fibroblasts
Firing rate - recruitment
Bone - tendon - and ligaments - cartilage

12. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Androgen receptor - testosterone - testosterone derivatives
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Young - mature
Mechanical loading - bone modeling

13. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Structural - spine - hip
Found on articulating surface of bones
metabolic specificity
Bone - tendon - and ligaments - cartilage

14. bone matrix
Neural activation - precise mechanism
Frequency - volume - intensity
Collagen molecules from osteoblasts
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

15. Synchronization is critical to ____ of force production
Collagen molecules from osteoblasts
Timing
Goes up further
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

16. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
2 or fewer
Body-building - circuit
muscular endurance
exhaustion

17. excessively high volume (beyond the athlete's ability to recover) can result in...
Minimal esential strain - thought to be 1/10 force needed to fracture.
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Excessive soreness and fatigue
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

18. these cardio responses increase significantly during RT: (4)
More testosterone levels for assistive exercises
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Decreases - increases
Excessive soreness and fatigue

19. increased buffering capacity allows
X - a
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Bone mineral density - quantity of mineral deposited in a given bone area
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

20. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Protein deposition
Greater than or equal to 16
Goes up further
metabolic specificity

21. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
Power - slow-velocity strength
muscular endurance
Mechano growth factor

22. new bone is formed on the _______ - increasing diameter and strength
Micro fractures - structural fatigue
Protein deposition
Periosteum
stability

23. primary structural component of all connective tissue...
Cross-linking
Penation - penate
Collagen
Nutrients - synovial fluid - articular cartilage

24. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
Compact - dense outer shell
Weight bearing
Low to moderate intensity w/high volume and short rest intervals (body-building)

25. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
metabolic specificity
No hormonal changes - must look for sympathetic overtraining syndrome signs
Different planes - different directions
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

26. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
16 -38
Gene expression - protein sythesis
Excessive soreness and fatigue
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

27. specific changes within a tendon are: (4)
Different planes - different directions
Increased parasympathetic activity at rest and w/exercise
Training one limb can result in increase of strength in the other too
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

28. excessive training on a short-term basis is called...
hypertrophy
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Shortens
Protein deposition

29. volume-related overtraining shows: (3)
IIx -
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Area
Valsalva maneuver

30. blood vessels from the _____ ______ extend into the dense cortical bone
T
Marrow cavity -
Increase acid-base balance during excercise
Increase - decrease

31. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
strength endurance
alarm reaction
Concentric

32. glycolytic training ______ the rest cycle
stability
Not as many
Neural activation - precise mechanism
Shortens

33. primary structural component of all connective tissue...
Blood lactate - growth hormone
Training one limb can result in increase of strength in the other too
Collagen
metabolic specificity

34. psychological factors: (12)
F
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
metabolic specificity
PH

35. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Power - slow-velocity strength
Different planes - different directions
Shortens

36. endocrine adaptations and responses to anaerobic training: (4)
The spinal cord (along the corticopinal tracts)
stability
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
Periosteum

37. blood pressure response is higher in the ______ phase
16 -38
ATPhase - oxidative
VO2max
Concentric

38. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Peak bone mass
strength endurance
Sprint - aerobic endurance
neuromuscular specificity

39. greater acute growth hormone response =
Firing rate - recruitment
resistance development
Greater ability to tolerate and sustain prolonged high exercise intensitites
Peak bone mass

40. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Excessive soreness and fatigue
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
strength endurance
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

41. overtraining
Protein - carbohydrate
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Onset
Protein - carbohydrate

42. weightlifters show larger left atrial dimension than body-builders - T/F?
Body-building - circuit
strength endurance
F
Elastin

43. force transmission per unit of strain - or tendon elongation...
Protein - carbohydrate
Capillary density
Tendon stiffness
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

44. anaerobic excercise substantially reduces ______ in both muscle and blood
Increase in bone size and density
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Found on articulating surface of bones
PH

45. Synchronization is critical to ____ of force production
exhaustion
16 -38
F
Timing

46. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Micro fractures - structural fatigue
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Fast-twitch only - explosive movements (less than a second) ex. plyo

47. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
alarm reaction
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

48. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
Mechanical loading - bone modeling
Peripheral - global
Increase speed/explosiveness

49. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Cardiac output - stroke volume
Downregulate
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Mechano growth factor

50. protein synthesis is elevated up to _____ hours after acute RT
19-55
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Increase - decrease
48