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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. buffering capacity of skeletal muscle
Increase - decrease
Increase acid-base balance during excercise
Lactate threshold
Periosteum

2. cartilage functions: (3)
Goes up further
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
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
Bone mineral density - quantity of mineral deposited in a given bone area

3. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Decreases - increases
Elastin
Increase - decrease
Firing rate - recruitment

4. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Bone - tendon - and ligaments - cartilage
T
Peak bone mass
Onset

5. The ability of the body to maintain postural equilibrium and support joints during movement.
Tendon stiffness
Capillary density
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
stability

6. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Timing
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

7. muscle fiber hypertrohy requires ______ workouts
Tendon stiffness
Greater than or equal to 16
Spongy - bridges cortical bone
Collagen

8. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Tendon stiffness
Increase - decrease
Calcium
Glycolitic - metabolites

9. glycolytic training ______ the rest cycle
Blood lactate - growth hormone
Mechanical loading - bone modeling
Shortens
Progressive overload

10. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Blood lactate - growth hormone
Onset
Greater ability to tolerate and sustain prolonged high exercise intensitites
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

11. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Glycolitic - metabolites
Training one limb can result in increase of strength in the other too
19-55

12. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Power - slow-velocity strength
Interface between nerve and skeletal muscle.
hypertrophy
Protein - carbohydrate

13. weightlifters show larger left atrial dimension than body-builders - T/F?
Fast-twitch only - explosive movements (less than a second) ex. plyo
Glycolitic - metabolites
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
F

14. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Valsalva maneuver
Downregulate
Sprint - aerobic endurance

15. overtraining
They're all recruited in consecutive order to produce maximum force
Neural activation - precise mechanism
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Procollagen - synthesized and secreted by fibroblasts

16. use ______ excercises to directly load the ____ and the ______
Minimal esential strain - thought to be 1/10 force needed to fracture.
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Gene expression - protein sythesis
Structural - spine - hip

17. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Factors that stiumulate new bone formation
Frequency - volume - intensity
Motor cortex

18. simultaneous _______ and _______ _______ training can decrease sprint and jump power
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Sprint - aerobic endurance
They're all recruited in consecutive order to produce maximum force
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

19. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Norepinephrine - dopamine
VO2max
Mechanical forces created during exercise

20. RT increases the angle of _______ in _______ muscels
stability
Penation - penate
Shortens
general adaption syndrome

21. sprint training enhances ____ release - useful for speed and power production
Increase - decrease
They're all recruited in consecutive order to produce maximum force
Calcium
Motor cortex

22. sites where connective tissue can increase: (3)
Parallel
Peripheral - global
muscular endurance
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

23. type I for: _____ _______ ________ and type II for ______
Factors that stiumulate new bone formation
They're all recruited in consecutive order to produce maximum force
Bone - tendon - and ligaments - cartilage
Procollagen - synthesized and secreted by fibroblasts

24. ligaments contain elastic fibers or ______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Elastin
Protein - carbohydrate
strength endurance

25. trabecular bone
No hormonal changes - must look for sympathetic overtraining syndrome signs
strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Spongy - bridges cortical bone

26. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
general adaption syndrome
Eccentric
mechanical specificity

27. primary stimulus for growth of tendons - ligaments and fascia are the
Progressive overload
Nutrients - synovial fluid - articular cartilage
Mechanical forces created during exercise
Gene expression - protein sythesis

28. ________ or _______ training could impact cardiovascular response though
No hormonal changes - must look for sympathetic overtraining syndrome signs
F
Body-building - circuit
More testosterone levels for assistive exercises

29. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
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

30. stress fractures are ___ ______ and are caused by ____ ______
Lactate threshold
neuromuscular specificity
Micro fractures - structural fatigue
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

31. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Onset
Different planes - different directions
Penation - penate
Progressive overload

32. yogenesis
Shortens
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
maximal strength
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

33. RT increases: (4)
Mechanical loading - bone modeling
Interface between nerve and skeletal muscle.
Neural activation - precise mechanism
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

34. RT increases the angle of _______ in _______ muscels
Bone - tendon - and ligaments - cartilage
112
Increased parasympathetic activity at rest and w/exercise
Penation - penate

35. same effect with ______ ________
Onset
general adaption syndrome
Downregulate
Capillary density

36. intensity-related overtraining shows...
T
No hormonal changes - must look for sympathetic overtraining syndrome signs
Calcium
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

37. type IIx change their _________ isoform content to become more ___________
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
ATPhase - oxidative
Increased parasympathetic activity at rest and w/exercise
48

38. immobilization of a joint...
Micro fractures - structural fatigue
hypertrophy
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

39. blood pressure response is higher in the ______ phase
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Concentric
Downregulate
Nutrients - synovial fluid - articular cartilage

40. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Greater than or equal to 16
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Neural recruitment

41. fascia
Increase - decrease
10 - 5-7
Fibrous connective tissues that surround a separate different organizational levels of muscle
Decreases

42. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Capillary density
Bone mineral density - quantity of mineral deposited in a given bone area
112

43. increased ventilation efficiency is characterized by a reduced
Procollagen - synthesized and secreted by fibroblasts
Ventilation equivalent for oxygen
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

44. This can help power exercises because
Higher (counter-productive to force development)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Increase speed/explosiveness
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

45. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
II - I - fast-twitch
Procollagen - synthesized and secreted by fibroblasts
Area

46. interval training shown to increase BC by ___ to ____ %
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Periphery - diameter
16 -38
Left ventrical chamber size/volume much higher in endurance athletes

47. type I for: _____ _______ ________ and type II for ______
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Timing
Bone - tendon - and ligaments - cartilage
Peak bone mass

48. fibrous cartilage
power
Rough form found in intervertebral disks of spine and where tendons attach to bones
Found on articulating surface of bones
No hormonal changes - must look for sympathetic overtraining syndrome signs

49. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Protein - carbohydrate
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
2 or fewer

50. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Increase in number of muscle cells through longitudinal splitting - rather than lateral
F
6 - few workouts
muscular endurance

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Resistance Training Concepts

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