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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.
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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. Size principle
Frequency - volume - intensity
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
10 - 5-7
19-55

2. process of protein synthesis (3)
Area
Peripheral - global
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
16 -38

3. increase in muscle strenght or mass =
exhaustion
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Increase in bone size and density

4. stroke volume and cardiac output increase mostly during the ________ phase
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Hydroxyapatite
Goes up further
Eccentric

5. immobilization of a joint...
alarm reaction
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Decreases - increases
Protein - carbohydrate

6. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
hypertrophy
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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

7. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Motor cortex
VO2max
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
maximal strength

8. ventilation is elevated during the set but _________ during the first minute of recovery
10 - 5-7
PH
Goes up further
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

9. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
Mechano growth factor
Compact - dense outer shell
Timing

10. parasympathetic overtraining is...
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Increased parasympathetic activity at rest and w/exercise
Mechano growth factor
Gene expression - protein sythesis

11. specific changes within a tendon are: (4)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
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
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Greater than or equal to 16

12. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
metabolic specificity
Fibrous connective tissues that surround a separate different organizational levels of muscle
They're all recruited in consecutive order to produce maximum force

13. speed and power training depend on optimal...
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Greater ability to tolerate and sustain prolonged high exercise intensitites
Neural recruitment
Goes up further

14. sprint training enhances ____ release - useful for speed and power production
Parallel
Calcium
Micro fractures - structural fatigue
resistance development

15. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Nutrients - synovial fluid - articular cartilage
Progressive overload
Firing rate - recruitment

16. overtraining
Found on articulating surface of bones
Excessive soreness and fatigue
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
II - I - fast-twitch

17. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
general adaption syndrome
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Rough form found in intervertebral disks of spine and where tendons attach to bones

18. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Not as many
PH

19. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
metabolic specificity
resistance development

20. to surpass the MES - an exercise must be ____ _____
Weight bearing
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Capillary density
Timing

21. hyaline cartilage
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)
Found on articulating surface of bones
Calcium

22. AR: (reacts with ______ and _______ ________)
Eccentric
Androgen receptor - testosterone - testosterone derivatives
Minimal esential strain - thought to be 1/10 force needed to fracture.
Frequency - volume - intensity

23. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
More testosterone levels for assistive exercises
Timing
metabolic specificity

24. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Interface between nerve and skeletal muscle.
112
strength endurance
Periosteum

25. cortical bone
Ventilation equivalent for oxygen
Rough form found in intervertebral disks of spine and where tendons attach to bones
Compact - dense outer shell
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

26. larger pennation angles can accomodate greater _____ ________
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Protein deposition
Cardiac output - stroke volume
Minimal esential strain - thought to be 1/10 force needed to fracture.

27. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Young - mature
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Blood supply - synovial fluid

28. primary stimulus for growth of tendons - ligaments and fascia are the
Downregulate
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
ATPhase - oxidative
Mechanical forces created during exercise

29. Neural adaptaions begin in the
Increase in bone size and density
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Motor cortex
Timing

30. cartilage functions: (3)
16 -38
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
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
The spinal cord (along the corticopinal tracts)

31. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
metabolic specificity
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
More testosterone levels for assistive exercises

32. cholesterol changes?
Goes up further
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

33. glycolytic training ______ the rest cycle
Shortens
Neural activation - precise mechanism
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
Higher (counter-productive to force development)

34. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Hydroxyapatite
The spinal cord (along the corticopinal tracts)
II - I - fast-twitch
48

35. sites where connective tissue can increase: (3)
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
Increase in number of muscle cells through longitudinal splitting - rather than lateral
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
Periphery - diameter

36. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Lactate threshold
Ventilation equivalent for oxygen
Androgen receptor - testosterone - testosterone derivatives

37. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
maximal strength
Blood supply - synovial fluid
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Mechano growth factor

38. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
strength
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Excessive soreness and fatigue
Mechanical loading - bone modeling

39. neuromuscular junction (NMJ)
Spongy - bridges cortical bone
Interface between nerve and skeletal muscle.
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase in number of muscle cells through longitudinal splitting - rather than lateral

40. bone matrix
Collagen molecules from osteoblasts
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Eccentric
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

41. cortical bone
Compact - dense outer shell
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Training one limb can result in increase of strength in the other too

42. Hypertrophy
Bone - tendon - and ligaments - cartilage
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Progressive overload
Increase of muscle size/CSA (cross-sectional area)

43. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Decreases
Area
Spongy - bridges cortical bone
Cardiac output - stroke volume

44. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Eccentric
Periphery - diameter

45. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Mechanical loading - bone modeling
112
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Glycolitic - metabolites

46. Neural adaptaions begin in the
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 cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
resistance development
Motor cortex

47. ____ in synthesis and ______ in degradation
Fast-twitch only - explosive movements (less than a second) ex. plyo
Parallel
Young - mature
Increase - decrease

48. recent study shown that RT can hinder ________ improvements
VO2max
Factors that stiumulate new bone formation
Blood lactate - growth hormone
power

49. osteoblasts
IIx -
Periphery - diameter
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
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

50. Bilateral deficit
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
VO2max
alarm reaction

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Resistance Training Concepts

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