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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. intensity-related overtraining shows...
Found on articulating surface of bones
No hormonal changes - must look for sympathetic overtraining syndrome signs
Not as many
Greater than or equal to 16

2. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
Reservoir - IIx - IIax - IIa - IIac - IIc
metabolic specificity
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

3. fascia
II - I - fast-twitch
Fibrous connective tissues that surround a separate different organizational levels of muscle
Procollagen - synthesized and secreted by fibroblasts
Peripheral - global

4. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Periosteum
Frequency - volume - intensity

5. endocrine adaptations and responses to anaerobic training: (4)
Increased parasympathetic activity at rest and w/exercise
power
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
Sprint - aerobic endurance

6. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
F
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

7. Substantial portion of neural adaptations occur in
Collagen
The spinal cord (along the corticopinal tracts)
Downregulate
16 -38

8. recent study shown that RT can hinder ________ improvements
VO2max
Peak bone mass
metabolic specificity
Compact - dense outer shell

9. excessively high volume (beyond the athlete's ability to recover) can result in...
Increase speed/explosiveness
Excessive soreness and fatigue
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
PH

10. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Lactate threshold
Not as many
Neural recruitment

11. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase in bone size and density
Eccentric

12. Anaerobic training
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
strength
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
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

13. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
F
Low to moderate intensity w/high volume and short rest intervals (body-building)
Collagen
Penation - penate

14. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
resistance development
power
Progressive overload

15. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
VO2max
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Firing rate - recruitment
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

16. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Protein - carbohydrate
Sprint - aerobic endurance
Spongy - bridges cortical bone
Hydroxyapatite

17. Mechanical factors include
stability
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Collagen molecules from osteoblasts
Excessive soreness and fatigue

18. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
Increase - decrease
Elastin
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

19. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
Not as many
Increase acid-base balance during excercise
Frequency - volume - intensity

20. fibrous cartilage
Micro fractures - structural fatigue
general adaption syndrome
Rough form found in intervertebral disks of spine and where tendons attach to bones
Not as many

21. Cross-education
6 - few workouts
Training one limb can result in increase of strength in the other too
Mechanical loading - bone modeling
Spongy - bridges cortical bone

22. anabolic hormones (4)

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23. excessive training on a short-term basis is called...
Bone mineral density - quantity of mineral deposited in a given bone area
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
resistance development
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

24. programs designed to stimulate bone growth need to incorporate: (6)
48
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Bone - tendon - and ligaments - cartilage
Minimal esential strain - thought to be 1/10 force needed to fracture.

25. type IIx change their _________ isoform content to become more ___________
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increase of muscle size/CSA (cross-sectional area)
ATPhase - oxidative
Norepinephrine - dopamine

26. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Neural recruitment
19-55
Increased parasympathetic activity at rest and w/exercise

27. increase in muscle strenght or mass =
Mechanical loading - bone modeling
strength endurance
Increase in bone size and density
Bone - tendon - and ligaments - cartilage

28. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Bone - tendon - and ligaments - cartilage
Timing
X - a
Firing rate - recruitment

29. bone matrix
No hormonal changes - must look for sympathetic overtraining syndrome signs
19-55
Bone mineral density - quantity of mineral deposited in a given bone area
Collagen molecules from osteoblasts

30. volume-related overtraining shows: (3)
Decreases - increases
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
T
general adaption syndrome

31. force transmission per unit of strain - or tendon elongation...
More testosterone levels for assistive exercises
Concentric
Firing rate - recruitment
Tendon stiffness

32. Hypertrophy
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increase of muscle size/CSA (cross-sectional area)
Different planes - different directions
More testosterone levels for assistive exercises

33. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Frequency - volume - intensity
stability
Collagen molecules from osteoblasts
Higher (counter-productive to force development)

34. sympathetic overtraining is...
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Gene expression - protein sythesis

35. intensity-related overtraining shows...
Peripheral - global
No hormonal changes - must look for sympathetic overtraining syndrome signs
Interface between nerve and skeletal muscle.
hypertrophy

36. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
alarm reaction
Gene expression - protein sythesis
Peak bone mass

37. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
Power - slow-velocity strength
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Micro fractures - structural fatigue

38. increased ventilation efficiency is characterized by a reduced
Penation - penate
Ventilation equivalent for oxygen
Onset
Androgen receptor - testosterone - testosterone derivatives

39. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
T
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Cross-linking
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

40. fibrous cartilage
Fast-twitch only - explosive movements (less than a second) ex. plyo
Downregulate
Increase speed/explosiveness
Rough form found in intervertebral disks of spine and where tendons attach to bones

41. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
Tendon stiffness
Greater than or equal to 16
No hormonal changes - must look for sympathetic overtraining syndrome signs

42. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Nutrients - synovial fluid - articular cartilage
Weight bearing
10 - 5-7

43. blood pressure response is higher in the ______ phase
Concentric
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
metabolic specificity
Training one limb can result in increase of strength in the other too

44. The ability of the body to produce low levels of force and maintain them for extended periods of time
T
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
muscular endurance
Increase acid-base balance during excercise

45. recent study shown that RT can hinder ________ improvements
Greater ability to tolerate and sustain prolonged high exercise intensitites
T
VO2max
The spinal cord (along the corticopinal tracts)

46. bone matrix
Collagen molecules from osteoblasts
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
The spinal cord (along the corticopinal tracts)
F

47. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Different planes - different directions
Increase speed/explosiveness
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

48. osteogenic stiumuli
F
Left ventrical chamber size/volume much higher in endurance athletes
Mechano growth factor
Factors that stiumulate new bone formation

49. glycogen content can rise as much as ______% after only 5 months of body-building style programs
strength endurance
112
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

50. 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
Found on articulating surface of bones
48
Mitocondrial density (mitochondrial density is expressed relative to muscle area)