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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. fascia
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Fibrous connective tissues that surround a separate different organizational levels of muscle
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
Frequency - volume - intensity

2. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Higher (counter-productive to force development)
Downregulate
II - I - fast-twitch

3. due to muscle size increase - ________ _______ decreases
T
Timing
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Minimal esential strain - thought to be 1/10 force needed to fracture.

4. buffering capacity of skeletal muscle
Fast-twitch only - explosive movements (less than a second) ex. plyo
Onset
Mechano growth factor
Increase acid-base balance during excercise

5. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
19-55
Frequency - volume - intensity
Not as many
Procollagen - synthesized and secreted by fibroblasts

6. Bilateral deficit
stability
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Body-building - circuit
Young - mature

7. sympathetic overtraining is...
Bone - tendon - and ligaments - cartilage
Neural activation - precise mechanism
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
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

8. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
X - a
Progressive overload
10 - 5-7
general adaption syndrome

9. muscle fiber hypertrohy requires ______ workouts
ATPhase - oxidative
Greater than or equal to 16
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Higher (counter-productive to force development)

10. high correlations between ____ ______ and ______ _______ concentrations have been shown
Higher (counter-productive to force development)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Blood lactate - growth hormone
The spinal cord (along the corticopinal tracts)

11. metabolic factors include...
Blood supply - synovial fluid
II - I - fast-twitch
Factors that stiumulate new bone formation
Low to moderate intensity w/high volume and short rest intervals (body-building)

12. parent protein
T
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Procollagen - synthesized and secreted by fibroblasts
Weight bearing

13. sprint training enhances ____ release - useful for speed and power production
Excessive soreness and fatigue
Left ventrical chamber size/volume much higher in endurance athletes
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Calcium

14. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Ventilation equivalent for oxygen
Progressive overload
Blood supply - synovial fluid
Elastin

15. speed and power training depend on optimal...
Power - slow-velocity strength
Neural recruitment
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
2 or fewer

16. osteoblasts
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Capillary density
Excessive soreness and fatigue
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

17. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
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
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
mechanical specificity
16 -38

18. Mechanical factors include
Increase of muscle size/CSA (cross-sectional area)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
hypertrophy
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. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
ATPhase - oxidative
Spongy - bridges cortical bone
strength

20. Substantial portion of neural adaptations occur in
Body-building - circuit
The spinal cord (along the corticopinal tracts)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Calcium

21. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Increase acid-base balance during excercise
Sprint - aerobic endurance
F
Procollagen - synthesized and secreted by fibroblasts

22. This can help power exercises because
Minimal esential strain - thought to be 1/10 force needed to fracture.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increase speed/explosiveness
19-55

23. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
T
Bone mineral density - quantity of mineral deposited in a given bone area
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
IIx -

24. psychological factors: (12)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Valsalva maneuver
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Decreases - increases

25. reflex potentiation is increased by____ to ____ % w/resistance training
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase of muscle size/CSA (cross-sectional area)
19-55
Periosteum

26. protein synthesis is elevated up to _____ hours after acute RT
Collagen
Androgen receptor - testosterone - testosterone derivatives
Elastin
48

27. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Spongy - bridges cortical bone
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

28. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Frequency - volume - intensity
Firing rate - recruitment
Sprint - aerobic endurance

29. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Capillary density
stability
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

30. become mineralized as calcium phosphate crystals or ________
19-55
Hydroxyapatite
Frequency - volume - intensity
Periphery - diameter

31. Substantial portion of neural adaptations occur in
ATPhase - oxidative
Increase speed/explosiveness
Motor cortex
The spinal cord (along the corticopinal tracts)

32. The ability of the body to maintain postural equilibrium and support joints during movement.
19-55
stability
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
F

33. ____ in synthesis and ______ in degradation
Ventilation equivalent for oxygen
Neural activation - precise mechanism
Increase - decrease
Neural recruitment

34. ust be done at a high enough intensity to be above the _______ _______
Found on articulating surface of bones
Lactate threshold
19-55
Collagen molecules from osteoblasts

35. bone matrix
Collagen molecules from osteoblasts
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
Capillary density
Training one limb can result in increase of strength in the other too

36. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
II - I - fast-twitch
Structural - spine - hip
Peripheral - global

37. use ______ excercises to directly load the ____ and the ______
Factors that stiumulate new bone formation
Mechanical forces created during exercise
Structural - spine - hip
Low to moderate intensity w/high volume and short rest intervals (body-building)

38. work large muscles first in a workout =
Factors that stiumulate new bone formation
6 - few workouts
More testosterone levels for assistive exercises
Gene expression - protein sythesis

39. insulin rates ________ blood glucose and amino acid changes
Parallel
Periosteum
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Young - mature

40. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Gene expression - protein sythesis
Progressive overload
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Not as many

41. RT increases epinephrine - _______ & ________
ATPhase - oxidative
The spinal cord (along the corticopinal tracts)
Norepinephrine - dopamine
strength endurance

42. Size principle
Penation - penate
Blood supply - synovial fluid
F
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

43. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Factors that stiumulate new bone formation
Protein deposition
Training one limb can result in increase of strength in the other too
alarm reaction

44. new bone is formed on the _______ - increasing diameter and strength
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
muscular endurance
Periosteum
Interface between nerve and skeletal muscle.

45. to surpass the MES - an exercise must be ____ _____
Frequency - volume - intensity
Weight bearing
48
T

46. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Greater ability to tolerate and sustain prolonged high exercise intensitites
F
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

47. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
F
stability
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

48. glycolytic training ______ the rest cycle
Shortens
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Power - slow-velocity strength
Blood supply - synovial fluid

49. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
PH
exhaustion

50. insulin rates ________ blood glucose and amino acid changes
Power - slow-velocity strength
Parallel
Increased parasympathetic activity at rest and w/exercise
Concentric