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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. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
muscular endurance
muscular endurance
Interface between nerve and skeletal muscle.

2. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Increase in bone size and density
Periphery - diameter
Fibrous connective tissues that surround a separate different organizational levels of muscle
Cardiac output - stroke volume

3. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Penation - penate
Mechano growth factor
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

4. muscle fiber hypertrohy requires ______ workouts
48
Collagen molecules from osteoblasts
Blood supply - synovial fluid
Greater than or equal to 16

5. RT increases: (4)
Downregulate
Ventilation equivalent for oxygen
Different planes - different directions
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

6. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Androgen receptor - testosterone - testosterone derivatives
Bone - tendon - and ligaments - cartilage
Decreases - increases
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

7. same effect with ______ ________
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
F
Capillary density
Minimal esential strain - thought to be 1/10 force needed to fracture.

8. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Neural recruitment
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Mechanical forces created during exercise

9. buffering capacity of skeletal muscle
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Concentric
Increase acid-base balance during excercise

10. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
16 -38
Tendon stiffness
Firing rate - recruitment
Higher (counter-productive to force development)

11. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Blood supply - synovial fluid
Procollagen - synthesized and secreted by fibroblasts
6 - few workouts
Interface between nerve and skeletal muscle.

12. Synchronization is critical to ____ of force production
alarm reaction
Fibrous connective tissues that surround a separate different organizational levels of muscle
Timing
Blood supply - synovial fluid

13. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Neural activation - precise mechanism
general adaption syndrome

14. sprint training enhances ____ release - useful for speed and power production
Calcium
Low to moderate intensity w/high volume and short rest intervals (body-building)
6 - few workouts
19-55

15. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Elastin
Progressive overload
Goes up further

16. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
2 or fewer
Left ventrical chamber size/volume much higher in endurance athletes
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

17. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Periosteum
Androgen receptor - testosterone - testosterone derivatives
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Mechanical loading - bone modeling

18. glycolytic training ______ the rest cycle
112
Shortens
Bone - tendon - and ligaments - cartilage
Minimal esential strain - thought to be 1/10 force needed to fracture.

19. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Capillary density
resistance development
neuromuscular specificity
Downregulate

20. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Shortens
Penation - penate
T

21. maximum bone mass achieved...
Increase in bone size and density
Higher (counter-productive to force development)
Peak bone mass
6 - few workouts

22. The ability of the body to maintain postural equilibrium and support joints during movement.
VO2max
stability
power
Androgen receptor - testosterone - testosterone derivatives

23. insulin rates ________ blood glucose and amino acid changes
Parallel
10 - 5-7
Eccentric
Spongy - bridges cortical bone

24. anaerobic excercise substantially reduces ______ in both muscle and blood
maximal strength
Cardiac output - stroke volume
Increase in number of muscle cells through longitudinal splitting - rather than lateral
PH

25. Cross-education
Periosteum
Marrow cavity -
Nutrients - synovial fluid - articular cartilage
Training one limb can result in increase of strength in the other too

26. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Collagen molecules from osteoblasts
Cardiac output - stroke volume
2 or fewer
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

27. type IIx change their _________ isoform content to become more ___________
Power - slow-velocity strength
They're all recruited in consecutive order to produce maximum force
Progressive overload
ATPhase - oxidative

28. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Bone mineral density - quantity of mineral deposited in a given bone area
metabolic specificity
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

29. excessively high volume (beyond the athlete's ability to recover) can result in...
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
Increase in bone size and density
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Excessive soreness and fatigue

30. neuromuscular junction (NMJ)
strength endurance
Interface between nerve and skeletal muscle.
X - a
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

31. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Interface between nerve and skeletal muscle.

32. major difference between resistance and aerobic exercise (in regards to the heart)...
Protein deposition
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
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Left ventrical chamber size/volume much higher in endurance athletes

33. anaerobic training increases the _____ of the NMJ
10 - 5-7
19-55
Androgen receptor - testosterone - testosterone derivatives
Area

34. yogenesis
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
hypertrophy
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
metabolic specificity

35. blood pressure response is higher in the ______ phase
Concentric
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Neural recruitment
strength endurance

36. The ability to exert maximal force in the shortest amount of time.
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
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
power
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

37. BMD
Cross-linking
Bone mineral density - quantity of mineral deposited in a given bone area
Blood lactate - growth hormone
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

38. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
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
general adaption syndrome
Higher (counter-productive to force development)
Firing rate - recruitment

39. RT increases epinephrine - _______ & ________
stability
maximal strength
Sprint - aerobic endurance
Norepinephrine - dopamine

40. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Cardiac output - stroke volume
Fibrous connective tissues that surround a separate different organizational levels of muscle
ATPhase - oxidative
Onset

41. BMD
Increase speed/explosiveness
Bone mineral density - quantity of mineral deposited in a given bone area
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Minimal esential strain - thought to be 1/10 force needed to fracture.

42. programs designed to stimulate bone growth need to incorporate: (6)
maximal strength
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Penation - penate
Elastin

43. process of protein synthesis (3)
6 - few workouts
Mechanical forces created during exercise
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Bone mineral density - quantity of mineral deposited in a given bone area

44. protein synthesis is elevated up to _____ hours after acute RT
Gene expression - protein sythesis
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Power - slow-velocity strength
48

45. selective recruitment
Training one limb can result in increase of strength in the other too
Peripheral - global
Fast-twitch only - explosive movements (less than a second) ex. plyo
6 - few workouts

46. immobilization of a joint...
strength endurance
112
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
More testosterone levels for assistive exercises

47. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Motor cortex
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
resistance development
Norepinephrine - dopamine

48. Hypertrophy
Found on articulating surface of bones
Increase of muscle size/CSA (cross-sectional area)
mechanical specificity
Cardiac output - stroke volume

49. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Training one limb can result in increase of strength in the other too
19-55
Eccentric

50. force transmission per unit of strain - or tendon elongation...
Increase acid-base balance during excercise
Tendon stiffness
II - I - fast-twitch
Lactate threshold