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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. to surpass the MES - an exercise must be ____ _____
II - I - fast-twitch
Weight bearing
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)

2. anabolic hormones (4)

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3. type IIx change their _________ isoform content to become more ___________
Minimal esential strain - thought to be 1/10 force needed to fracture.
Left ventrical chamber size/volume much higher in endurance athletes
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
ATPhase - oxidative

4. anabolic hormones (4)

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5. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Excessive soreness and fatigue
Different planes - different directions
Sprint - aerobic endurance

6. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Greater than or equal to 16
Micro fractures - structural fatigue
Cross-linking
Timing

7. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
IIx -
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

8. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Protein - carbohydrate
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
F

9. cortical bone
Neural recruitment
Compact - dense outer shell
Onset
stability

10. recent study shown that RT can hinder ________ improvements
Different planes - different directions
Neural recruitment
VO2max
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

11. volume-related overtraining shows: (3)
Increased parasympathetic activity at rest and w/exercise
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Fibrous connective tissues that surround a separate different organizational levels of muscle
19-55

12. glycogen content can rise as much as ______% after only 5 months of body-building style programs
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Gene expression - protein sythesis
Fibrous connective tissues that surround a separate different organizational levels of muscle
112

13. high correlations between ____ ______ and ______ _______ concentrations have been shown
Greater than or equal to 16
Blood lactate - growth hormone
Calcium
Periosteum

14. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Cardiac output - stroke volume
mechanical specificity
Fibrous connective tissues that surround a separate different organizational levels of muscle
Mechano growth factor

15. Synchronization is critical to ____ of force production
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
Young - mature
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Timing

16. Size principle
Increase speed/explosiveness
Blood lactate - growth hormone
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 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

17. increased buffering capacity allows
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
Cardiac output - stroke volume
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Bone - tendon - and ligaments - cartilage

18. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Timing
Peripheral - global
Not as many

19. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Not as many
Cardiac output - stroke volume
Fast-twitch only - explosive movements (less than a second) ex. plyo
Bone mineral density - quantity of mineral deposited in a given bone area

20. process of protein synthesis (3)
Increased parasympathetic activity at rest and w/exercise
Calcium
Training one limb can result in increase of strength in the other too
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

21. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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
F
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

22. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Spongy - bridges cortical bone
Fast-twitch only - explosive movements (less than a second) ex. plyo
PH

23. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
ATPhase - oxidative
II - I - fast-twitch
Periphery - diameter

24. buffering capacity of skeletal muscle
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
ATPhase - oxidative
Increase acid-base balance during excercise
Neural recruitment

25. anaerobic training increases the _____ of the NMJ
Procollagen - synthesized and secreted by fibroblasts
Area
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
112

26. supercompensation effect
They're all recruited in consecutive order to produce maximum force
Periosteum
Ventilation equivalent for oxygen
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

27. a _______-________ supplement before and after a workout can attenuate AR downregulation
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase in bone size and density
F
Protein - carbohydrate

28. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
exhaustion
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
Bone mineral density - quantity of mineral deposited in a given bone area
IIx -

29. ncrease nearal drive comes from (3)
Periosteum
resistance development
Mechano growth factor
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

30. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Protein - carbohydrate
Excessive soreness and fatigue
Higher (counter-productive to force development)

31. The ability of the body to produce low levels of force and maintain them for extended periods of time
Shortens
maximal strength
muscular endurance
48

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

33. trabecular bone
Spongy - bridges cortical bone
Gene expression - protein sythesis
Weight bearing
Weight bearing

34. specific changes within a tendon are: (4)
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
Greater than or equal to 16
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
Gene expression - protein sythesis

35. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Increase of muscle size/CSA (cross-sectional area)
Onset
Penation - penate

36. high correlations between ____ ______ and ______ _______ concentrations have been shown
Structural - spine - hip
Collagen molecules from osteoblasts
Bone mineral density - quantity of mineral deposited in a given bone area
Blood lactate - growth hormone

37. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Increase speed/explosiveness
general adaption syndrome
6 - few workouts
Neural recruitment

38. major difference between resistance and aerobic exercise (in regards to the heart)...
Different planes - different directions
Factors that stiumulate new bone formation
Capillary density
Left ventrical chamber size/volume much higher in endurance athletes

39. same effect with ______ ________
T
The spinal cord (along the corticopinal tracts)
Capillary density
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

40. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
19-55
Excessive soreness and fatigue
strength endurance

41. stroke volume and cardiac output increase mostly during the ________ phase
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Marrow cavity -
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Eccentric

42. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Concentric
T
hypertrophy
Bone mineral density - quantity of mineral deposited in a given bone area

43. to surpass the MES - an exercise must be ____ _____
Weight bearing
Decreases
Neural recruitment
Cross-linking

44. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Mechanical loading - bone modeling
Increase - decrease
Nutrients - synovial fluid - articular cartilage

45. osteogenic stiumuli
strength endurance
They're all recruited in consecutive order to produce maximum force
Reservoir - IIx - IIax - IIa - IIac - IIc
Factors that stiumulate new bone formation

46. Mechanical factors include
Collagen
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Frequency - volume - intensity

47. bone matrix
Androgen receptor - testosterone - testosterone derivatives
Collagen molecules from osteoblasts
Norepinephrine - dopamine
Elastin

48. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Power - slow-velocity strength
power
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Gene expression - protein sythesis

49. protein synthesis is elevated up to _____ hours after acute RT
strength endurance
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Neural activation - precise mechanism
48

50. volume-related overtraining shows: (3)
Tendon stiffness
Body-building - circuit
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
F