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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. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
II - I - fast-twitch
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
Protein - carbohydrate

2. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
muscular endurance
neuromuscular specificity
Firing rate - recruitment
Low to moderate intensity w/high volume and short rest intervals (body-building)

3. weightlifters show larger left atrial dimension than body-builders - T/F?
Training one limb can result in increase of strength in the other too
Young - mature
F
Parallel

4. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
Gene expression - protein sythesis
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
Cross-linking

5. can happen in as little as _____ weeks (in trained athletes)
Androgen receptor - testosterone - testosterone derivatives
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
Fast-twitch only - explosive movements (less than a second) ex. plyo
2 or fewer

6. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Excessive soreness and fatigue
Firing rate - recruitment
Not as many
Tendon stiffness

7. force transmission per unit of strain - or tendon elongation...
hypertrophy
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Tendon stiffness
Neural activation - precise mechanism

8. muscle fiber hypertrohy requires ______ workouts
Tendon stiffness
Greater than or equal to 16
Increased parasympathetic activity at rest and w/exercise
Onset

9. neuromuscular junction (NMJ)
48
Spongy - bridges cortical bone
mechanical specificity
Interface between nerve and skeletal muscle.

10. BMD
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Bone mineral density - quantity of mineral deposited in a given bone area
No hormonal changes - must look for sympathetic overtraining syndrome signs

11. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
Valsalva maneuver
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Training one limb can result in increase of strength in the other too

12. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Elastin
stability
hypertrophy
Procollagen - synthesized and secreted by fibroblasts

13. endocrine adaptations and responses to anaerobic training: (4)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Structural - spine - hip
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
48

14. EMG studies show increases in _____ ______ but not the ____ ______
Greater than or equal to 16
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Neural activation - precise mechanism
Decreases - increases

15. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Tendon stiffness
Reservoir - IIx - IIax - IIa - IIac - IIc
Greater ability to tolerate and sustain prolonged high exercise intensitites
Calcium

16. process of protein synthesis (3)
Goes up further
No hormonal changes - must look for sympathetic overtraining syndrome signs
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Onset

17. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Compact - dense outer shell
Fast-twitch only - explosive movements (less than a second) ex. plyo
Progressive overload

18. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Collagen molecules from osteoblasts
Left ventrical chamber size/volume much higher in endurance athletes
IIx -
Onset

19. programs designed to stimulate bone growth need to incorporate: (6)
Fast-twitch only - explosive movements (less than a second) ex. plyo
Frequency - volume - intensity
Firing rate - recruitment
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

20. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Minimal esential strain - thought to be 1/10 force needed to fracture.
Fast-twitch only - explosive movements (less than a second) ex. plyo
Ventilation equivalent for oxygen

21. speed and power training depend on optimal...
Hydroxyapatite
Neural recruitment
10 - 5-7
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

22. Size principle
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Power - slow-velocity strength
Calcium
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

23. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Protein - carbohydrate
IIx -
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Decreases - increases

24. insulin rates ________ blood glucose and amino acid changes
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
16 -38
Parallel
general adaption syndrome

25. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
F
resistance development
Penation - penate
Structural - spine - hip

26. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Increase of muscle size/CSA (cross-sectional area)
19-55
X - a

27. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Eccentric
Glycolitic - metabolites
More testosterone levels for assistive exercises
Increased parasympathetic activity at rest and w/exercise

28. become mineralized as calcium phosphate crystals or ________
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Found on articulating surface of bones
Hydroxyapatite

29. selective recruitment
Frequency - volume - intensity
19-55
Fast-twitch only - explosive movements (less than a second) ex. plyo
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

30. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
F
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
ATPhase - oxidative
Blood supply - synovial fluid

31. BMD
II - I - fast-twitch
Bone mineral density - quantity of mineral deposited in a given bone area
Blood lactate - growth hormone
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

32. anaerobic excercise substantially reduces ______ in both muscle and blood
alarm reaction
Bone - tendon - and ligaments - cartilage
hypertrophy
PH

33. ligaments contain elastic fibers or ______
The spinal cord (along the corticopinal tracts)
Training one limb can result in increase of strength in the other too
Elastin
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

34. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Area
Area
Collagen
Young - mature

35. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Minimal esential strain - thought to be 1/10 force needed to fracture.
Cardiac output - stroke volume
Weight bearing

36. protein synthesis is elevated up to _____ hours after acute RT
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
Marrow cavity -
48
Found on articulating surface of bones

37. increased ventilation efficiency is characterized by a reduced
metabolic specificity
Higher (counter-productive to force development)
Factors that stiumulate new bone formation
Ventilation equivalent for oxygen

38. use ______ excercises to directly load the ____ and the ______
Increase acid-base balance during excercise
Found on articulating surface of bones
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Structural - spine - hip

39. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
exhaustion
Peak bone mass
48

40. RT increases epinephrine - _______ & ________
muscular endurance
ATPhase - oxidative
Norepinephrine - dopamine
Micro fractures - structural fatigue

41. trabecular bone
Tendon stiffness
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Norepinephrine - dopamine
Spongy - bridges cortical bone

42. stroke volume and cardiac output increase mostly during the ________ phase
No hormonal changes - must look for sympathetic overtraining syndrome signs
Eccentric
Found on articulating surface of bones
Hydroxyapatite

43. parent protein
Procollagen - synthesized and secreted by fibroblasts
10 - 5-7
Collagen molecules from osteoblasts
Capillary density

44. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Neural activation - precise mechanism
F
general adaption syndrome
6 - few workouts

45. protein synthesis is elevated up to _____ hours after acute RT
48
Elastin
alarm reaction
Calcium

46. blood pressure response is higher in the ______ phase
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Increase in bone size and density
muscular endurance
Concentric

47. cholesterol changes?
neuromuscular specificity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
T

48. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
16 -38
Collagen molecules from osteoblasts
Protein deposition

49. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
The spinal cord (along the corticopinal tracts)
They're all recruited in consecutive order to produce maximum force
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

50. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Bone - tendon - and ligaments - cartilage
Bone - tendon - and ligaments - cartilage
hypertrophy
Downregulate