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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.
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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. Mechanical factors include
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Body-building - circuit
Excessive soreness and fatigue
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

2. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Mechano growth factor
Structural - spine - hip
resistance development
Factors that stiumulate new bone formation

3. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
resistance development
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
6 - few workouts

4. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Cardiac output - stroke volume
strength endurance
Androgen receptor - testosterone - testosterone derivatives
Androgen receptor - testosterone - testosterone derivatives

5. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Nutrients - synovial fluid - articular cartilage
Weight bearing
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Reservoir - IIx - IIax - IIa - IIac - IIc

6. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Peripheral - global
Reservoir - IIx - IIax - IIa - IIac - IIc

7. RT increases epinephrine - _______ & ________
Norepinephrine - dopamine
neuromuscular specificity
10 - 5-7
Different planes - different directions

8. AR: (reacts with ______ and _______ ________)
6 - few workouts
Androgen receptor - testosterone - testosterone derivatives
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
Downregulate

9. ligaments contain elastic fibers or ______
Area
Elastin
F
Marrow cavity -

10. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
No hormonal changes - must look for sympathetic overtraining syndrome signs
Rough form found in intervertebral disks of spine and where tendons attach to bones
Higher (counter-productive to force development)

11. new myofilaments are added to the _______ myofibril - increasing the ______
metabolic specificity
Left ventrical chamber size/volume much higher in endurance athletes
Periphery - diameter
power

12. increased buffering capacity allows
Timing
F
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
16 -38

13. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Compact - dense outer shell
Body-building - circuit

14. Hypertrophy
neuromuscular specificity
Concentric
Increase of muscle size/CSA (cross-sectional area)
Eccentric

15. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
II - I - fast-twitch
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
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
Found on articulating surface of bones

16. W/heavy resistance training - all muscle fibers get bigger because

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17. speed and power training depend on optimal...
Norepinephrine - dopamine
Valsalva maneuver
Glycolitic - metabolites
Neural recruitment

18. process of protein synthesis (3)
They're all recruited in consecutive order to produce maximum force
T
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
More testosterone levels for assistive exercises

19. stroke volume and cardiac output increase mostly during the ________ phase
Peak bone mass
II - I - fast-twitch
Eccentric
Calcium

20. osteogenic stiumuli
Factors that stiumulate new bone formation
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
power
T

21. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Increase in bone size and density
Blood supply - synovial fluid
Timing
Ventilation equivalent for oxygen

22. greater acute growth hormone response =
Different planes - different directions
Hydroxyapatite
Greater ability to tolerate and sustain prolonged high exercise intensitites
Cross-linking

23. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Micro fractures - structural fatigue
Glycolitic - metabolites
Training one limb can result in increase of strength in the other too
resistance development

24. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
F
Onset
Increase acid-base balance during excercise
19-55

25. The ability to exert maximal force in the shortest amount of time.
power
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
hypertrophy
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

26. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Procollagen - synthesized and secreted by fibroblasts
Valsalva maneuver
Increase of muscle size/CSA (cross-sectional area)

27. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
II - I - fast-twitch
resistance development
strength
VO2max

28. larger pennation angles can accomodate greater _____ ________
hypertrophy
Protein deposition
hypertrophy
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

29. blood vessels from the _____ ______ extend into the dense cortical bone
Sprint - aerobic endurance
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Marrow cavity -
Increase speed/explosiveness

30. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Higher (counter-productive to force development)
Bone mineral density - quantity of mineral deposited in a given bone area
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

31. to surpass the MES - an exercise must be ____ _____
T
16 -38
Cardiac output - stroke volume
Weight bearing

32. to surpass the MES - an exercise must be ____ _____
Neural activation - precise mechanism
Weight bearing
Periphery - diameter
Minimal esential strain - thought to be 1/10 force needed to fracture.

33. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
Bone - tendon - and ligaments - cartilage
hypertrophy
Decreases - increases

34. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
Rough form found in intervertebral disks of spine and where tendons attach to bones
Marrow cavity -
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

35. BMD
Collagen molecules from osteoblasts
Found on articulating surface of bones
Progressive overload
Bone mineral density - quantity of mineral deposited in a given bone area

36. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Increase of muscle size/CSA (cross-sectional area)
Peripheral - global
Androgen receptor - testosterone - testosterone derivatives

37. This can help power exercises because
Increase speed/explosiveness
ATPhase - oxidative
Neural activation - precise mechanism
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

38. can happen in as little as _____ weeks (in trained athletes)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Low to moderate intensity w/high volume and short rest intervals (body-building)
2 or fewer
Fast-twitch only - explosive movements (less than a second) ex. plyo

39. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Decreases - increases
Sprint - aerobic endurance
maximal strength
Protein deposition

40. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
Bone mineral density - quantity of mineral deposited in a given bone area
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
exhaustion

41. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Low to moderate intensity w/high volume and short rest intervals (body-building)
Progressive overload
48

42. Synchronization is critical to ____ of force production
6 - few workouts
Left ventrical chamber size/volume much higher in endurance athletes
Timing
Found on articulating surface of bones

43. cartilage functions: (3)
Low to moderate intensity w/high volume and short rest intervals (body-building)
Timing
Increase in number of muscle cells through longitudinal splitting - rather than lateral
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

44. excessively high volume (beyond the athlete's ability to recover) can result in...
Power - slow-velocity strength
112
Excessive soreness and fatigue
Body-building - circuit

45. protein synthesis is elevated up to _____ hours after acute RT
Compact - dense outer shell
Minimal esential strain - thought to be 1/10 force needed to fracture.
Collagen molecules from osteoblasts
48

46. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Procollagen - synthesized and secreted by fibroblasts
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
10 - 5-7
mechanical specificity

47. MES
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
Increase acid-base balance during excercise
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Minimal esential strain - thought to be 1/10 force needed to fracture.

48. can happen in as little as _____ weeks (in trained athletes)
Fast-twitch only - explosive movements (less than a second) ex. plyo
2 or fewer
Onset
No hormonal changes - must look for sympathetic overtraining syndrome signs

49. maximum bone mass achieved...
T
Protein deposition
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Peak bone mass

50. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Greater ability to tolerate and sustain prolonged high exercise intensitites
Mechano growth factor
T
X - a

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Resistance Training Concepts

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