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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. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
resistance development
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
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

2. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Blood supply - synovial fluid
The spinal cord (along the corticopinal tracts)
T
Shortens

3. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
muscular endurance
power
resistance development

4. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
F
general adaption syndrome
Ventilation equivalent for oxygen

5. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
mechanical specificity
16 -38
Periosteum

6. The ability of the body to produce low levels of force and maintain them for extended periods of time
Increase speed/explosiveness
Firing rate - recruitment
muscular endurance
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

7. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
mechanical specificity
muscular endurance
Increased parasympathetic activity at rest and w/exercise

8. metabolic factors include...
Found on articulating surface of bones
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Low to moderate intensity w/high volume and short rest intervals (body-building)
Minimal esential strain - thought to be 1/10 force needed to fracture.

9. AR: (reacts with ______ and _______ ________)
Factors that stiumulate new bone formation
VO2max
Androgen receptor - testosterone - testosterone derivatives
Increase in number of muscle cells through longitudinal splitting - rather than lateral

10. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Collagen molecules from osteoblasts
Reservoir - IIx - IIax - IIa - IIac - IIc
T
Motor cortex

11. become mineralized as calcium phosphate crystals or ________
Fast-twitch only - explosive movements (less than a second) ex. plyo
Downregulate
Hydroxyapatite
Marrow cavity -

12. reflex potentiation is increased by____ to ____ % w/resistance training
Protein deposition
Cardiac output - stroke volume
19-55
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

13. larger pennation angles can accomodate greater _____ ________
Frequency - volume - intensity
Glycolitic - metabolites
Micro fractures - structural fatigue
Protein deposition

14. muscle fiber hypertrohy requires ______ workouts
II - I - fast-twitch
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Greater than or equal to 16
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

15. trabecular bone
Norepinephrine - dopamine
Spongy - bridges cortical bone
Hydroxyapatite
Mechanical loading - bone modeling

16. anaerobic training increases the _____ of the NMJ
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Power - slow-velocity strength
Area
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

17. Size principle
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
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Decreases - increases

18. stress fractures are ___ ______ and are caused by ____ ______
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Micro fractures - structural fatigue
Neural activation - precise mechanism
16 -38

19. EMG studies show increases in _____ ______ but not the ____ ______
Tendon stiffness
Neural activation - precise mechanism
Blood lactate - growth hormone
Greater ability to tolerate and sustain prolonged high exercise intensitites

20. force transmission per unit of strain - or tendon elongation...
Increase of muscle size/CSA (cross-sectional area)
Reservoir - IIx - IIax - IIa - IIac - IIc
Eccentric
Tendon stiffness

21. parent protein
Low to moderate intensity w/high volume and short rest intervals (body-building)
Cardiac output - stroke volume
Procollagen - synthesized and secreted by fibroblasts
Young - mature

22. type I for: _____ _______ ________ and type II for ______
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Bone - tendon - and ligaments - cartilage
maximal strength
48

23. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Collagen
Norepinephrine - dopamine
Valsalva maneuver
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

24. endocrine adaptations and responses to anaerobic training: (4)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

25. osteoblasts
Power - slow-velocity strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Downregulate
neuromuscular specificity

26. sites where connective tissue can increase: (3)
Increase - decrease
Motor cortex
resistance development
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

27. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
Increase - decrease
Calcium
Increase acid-base balance during excercise

28. bone matrix
2 or fewer
Collagen molecules from osteoblasts
48
ATPhase - oxidative

29. high correlations between ____ ______ and ______ _______ concentrations have been shown
Protein deposition
power
Blood lactate - growth hormone
Capillary density

30. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
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
Parallel
Increase of muscle size/CSA (cross-sectional area)

31. glycolytic training ______ the rest cycle
Shortens
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
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
resistance development

32. Hypertrophy
Nutrients - synovial fluid - articular cartilage
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Mechano growth factor
Increase of muscle size/CSA (cross-sectional area)

33. Neural adaptaions begin in the
Motor cortex
Factors that stiumulate new bone formation
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
16 -38

34. RT increases the angle of _______ in _______ muscels
Body-building - circuit
Penation - penate
Decreases
Protein - carbohydrate

35. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Cross-linking
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Different planes - different directions
muscular endurance

36. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Collagen molecules from osteoblasts
Sprint - aerobic endurance
alarm reaction

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

38. use ______ excercises to directly load the ____ and the ______
Increase speed/explosiveness
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Sprint - aerobic endurance
Structural - spine - hip

39. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
Factors that stiumulate new bone formation
More testosterone levels for assistive exercises
Calcium

40. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Decreases - increases
No hormonal changes - must look for sympathetic overtraining syndrome signs

41. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
They're all recruited in consecutive order to produce maximum force
Reservoir - IIx - IIax - IIa - IIac - IIc
Parallel
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

42. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Tendon stiffness

43. ________ or _______ training could impact cardiovascular response though
Calcium
Body-building - circuit
Reservoir - IIx - IIax - IIa - IIac - IIc
Onset

44. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Reservoir - IIx - IIax - IIa - IIac - IIc
Decreases - increases
Not as many
Greater than or equal to 16

45. hyaline cartilage
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Found on articulating surface of bones
Increase acid-base balance during excercise

46. primary stimulus for growth of tendons - ligaments and fascia are the
Calcium
Bone mineral density - quantity of mineral deposited in a given bone area
Mechanical forces created during exercise
alarm reaction

47. fascia
Interface between nerve and skeletal muscle.
Bone - tendon - and ligaments - cartilage
Fast-twitch only - explosive movements (less than a second) ex. plyo
Fibrous connective tissues that surround a separate different organizational levels of muscle

48. force transmission per unit of strain - or tendon elongation...
Excessive soreness and fatigue
Mechanical loading - bone modeling
Factors that stiumulate new bone formation
Tendon stiffness

49. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increase of muscle size/CSA (cross-sectional area)
Elastin
6 - few workouts

50. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Sprint - aerobic endurance
Peripheral - global
ATPhase - oxidative
maximal strength