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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. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
F
Fibrous connective tissues that surround a separate different organizational levels of muscle
Minimal esential strain - thought to be 1/10 force needed to fracture.

2. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Rough form found in intervertebral disks of spine and where tendons attach to bones
Blood supply - synovial fluid

3. The ability of the body to maintain postural equilibrium and support joints during movement.
Calcium
Training one limb can result in increase of strength in the other too
stability
Body-building - circuit

4. Anaerobic training
Compact - dense outer shell
Spongy - bridges cortical bone
Periosteum
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

5. trabecular bone
Increase acid-base balance during excercise
Spongy - bridges cortical bone
2 or fewer
X - a

6. to surpass the MES - an exercise must be ____ _____
neuromuscular specificity
Weight bearing
Young - mature
strength endurance

7. anaerobic training increases the _____ of the NMJ
Training one limb can result in increase of strength in the other too
Area
Tendon stiffness
Increase in number of muscle cells through longitudinal splitting - rather than lateral

8. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Mechanical loading - bone modeling
Increase - decrease
Peak bone mass
hypertrophy

9. use ______ excercises to directly load the ____ and the ______
Calcium
Structural - spine - hip
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Greater ability to tolerate and sustain prolonged high exercise intensitites

10. specific changes within a tendon are: (4)
general adaption syndrome
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
muscular endurance
Progressive overload

11. Synchronization is critical to ____ of force production
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
resistance development
Not as many
Timing

12. same effect with ______ ________
Increase in bone size and density
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Fibrous connective tissues that surround a separate different organizational levels of muscle
Capillary density

13. Synchronization is critical to ____ of force production
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Timing
Power - slow-velocity strength
hypertrophy

14. buffering capacity of skeletal muscle
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Neural recruitment
Increase acid-base balance during excercise
They're all recruited in consecutive order to produce maximum force

15. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Micro fractures - structural fatigue
Ventilation equivalent for oxygen
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

16. type IIx change their _________ isoform content to become more ___________
metabolic specificity
ATPhase - oxidative
16 -38
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

17. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Cardiac output - stroke volume

18. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Increase - decrease
Mechanical loading - bone modeling
Not as many
Blood supply - synovial fluid

19. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Procollagen - synthesized and secreted by fibroblasts
Spongy - bridges cortical bone
maximal strength
Firing rate - recruitment

20. primary structural component of all connective tissue...
Collagen
Cardiac output - stroke volume
Collagen molecules from osteoblasts
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

21. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
19-55
Nutrients - synovial fluid - articular cartilage
Sprint - aerobic endurance

22. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Collagen
Gene expression - protein sythesis
Progressive overload
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

23. blood vessels from the _____ ______ extend into the dense cortical bone
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Marrow cavity -
Minimal esential strain - thought to be 1/10 force needed to fracture.
strength endurance

24. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Norepinephrine - dopamine
resistance development
Shortens
Found on articulating surface of bones

25. type IIx change their _________ isoform content to become more ___________
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
X - a
Lactate threshold
ATPhase - oxidative

26. ________ or _______ training could impact cardiovascular response though
Periphery - diameter
16 -38
Decreases
Body-building - circuit

27. ncrease nearal drive comes from (3)
6 - few workouts
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increase of muscle size/CSA (cross-sectional area)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

28. cholesterol changes?
48
Ventilation equivalent for oxygen
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

29. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
resistance development
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Goes up further
6 - few workouts

30. ____ in synthesis and ______ in degradation
Increase - decrease
More testosterone levels for assistive exercises
Young - mature
Marrow cavity -

31. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Concentric
neuromuscular specificity
IIx -
stability

32. yperplasia
strength endurance
Norepinephrine - dopamine
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreases - increases

33. blood pressure response is higher in the ______ phase
Fast-twitch only - explosive movements (less than a second) ex. plyo
Decreases
Concentric
Increase of muscle size/CSA (cross-sectional area)

34. stress fractures are ___ ______ and are caused by ____ ______
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Micro fractures - structural fatigue

35. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
strength endurance
T
alarm reaction
Low to moderate intensity w/high volume and short rest intervals (body-building)

36. degree blood flow is increased depends on the: (3)
Calcium
Calcium
Fibrous connective tissues that surround a separate different organizational levels of muscle
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

37. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical forces created during exercise
Periphery - diameter
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
X - a

38. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Timing
Onset
exhaustion
Fibrous connective tissues that surround a separate different organizational levels of muscle

39. glycolytic training ______ the rest cycle
power
power
Micro fractures - structural fatigue
Shortens

40. sprint training enhances ____ release - useful for speed and power production
Calcium
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Increase - decrease
Sprint - aerobic endurance

41. cartilage functions: (3)
Increase in bone size and density
II - I - fast-twitch
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
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

42. This can help power exercises because
Increase speed/explosiveness
strength endurance
Progressive overload
Protein - carbohydrate

43. selective recruitment
Elastin
Fast-twitch only - explosive movements (less than a second) ex. plyo
Parallel
Mechanical loading - bone modeling

44. insulin rates ________ blood glucose and amino acid changes
Frequency - volume - intensity
Greater than or equal to 16
II - I - fast-twitch
Parallel

45. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Micro fractures - structural fatigue
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Cardiac output - stroke volume

46. EMG studies show increases in _____ ______ but not the ____ ______
Periphery - diameter
mechanical specificity
Neural activation - precise mechanism
Increase - decrease

47. RT increases: (4)
alarm reaction
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
Blood supply - synovial fluid

48. major difference between resistance and aerobic exercise (in regards to the heart)...
Micro fractures - structural fatigue
Increase - decrease
Left ventrical chamber size/volume much higher in endurance athletes
Capillary density

49. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Different planes - different directions
48
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

50. glycolytic training ______ the rest cycle
Blood lactate - growth hormone
Shortens
Young - mature
Decreases