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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. bone matrix
Collagen molecules from osteoblasts
19-55
Motor cortex
Mechano growth factor

2. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Ventilation equivalent for oxygen
power
Blood supply - synovial fluid
Interface between nerve and skeletal muscle.

3. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
Bone mineral density - quantity of mineral deposited in a given bone area
Downregulate
Progressive overload

4. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Goes up further
maximal strength
metabolic specificity
16 -38

5. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
Valsalva maneuver
Calcium
strength endurance

6. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Cardiac output - stroke volume
mechanical specificity
Greater than or equal to 16
ATPhase - oxidative

7. volume-related overtraining shows: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Periphery - diameter
general adaption syndrome
48

8. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cardiac output - stroke volume
Excessive soreness and fatigue
Cross-linking
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

9. maximum bone mass achieved...
Greater ability to tolerate and sustain prolonged high exercise intensitites
Neural recruitment
Peak bone mass
The spinal cord (along the corticopinal tracts)

10. new myofilaments are added to the _______ myofibril - increasing the ______
Minimal esential strain - thought to be 1/10 force needed to fracture.
Periphery - diameter
Excessive soreness and fatigue
Body-building - circuit

11. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Decreases - increases
VO2max

12. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
Increase in bone size and density
strength endurance
No hormonal changes - must look for sympathetic overtraining syndrome signs

13. type I for: _____ _______ ________ and type II for ______
Bone - tendon - and ligaments - cartilage
Parallel
Training one limb can result in increase of strength in the other too
Low to moderate intensity w/high volume and short rest intervals (body-building)

14. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Bone - tendon - and ligaments - cartilage
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Bone - tendon - and ligaments - cartilage

15. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
strength
The spinal cord (along the corticopinal tracts)
Bone mineral density - quantity of mineral deposited in a given bone area

16. cartilage functions: (3)
6 - few workouts
Periosteum
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
More testosterone levels for assistive exercises

17. Size principle
Gene expression - protein sythesis
Protein - carbohydrate
Decreases
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

18. cholesterol changes?
Penation - penate
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Rough form found in intervertebral disks of spine and where tendons attach to bones
Minimal esential strain - thought to be 1/10 force needed to fracture.

19. cartilage functions: (3)
Increase acid-base balance during excercise
hypertrophy
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
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

20. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
6 - few workouts
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
Mechanical loading - bone modeling
strength endurance

21. metabolic factors include...
Onset
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
Low to moderate intensity w/high volume and short rest intervals (body-building)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

22. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Calcium
IIx -
Peripheral - global
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

23. endocrine adaptations and responses to anaerobic training: (4)
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
Found on articulating surface of bones
Firing rate - recruitment
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

24. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Valsalva maneuver
Valsalva maneuver
Gene expression - protein sythesis
Downregulate

25. anaerobic training increases the _____ of the NMJ
10 - 5-7
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Area
112

26. new bone is formed on the _______ - increasing diameter and strength
Firing rate - recruitment
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Penation - penate
Periosteum

27. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
Timing
112
Found on articulating surface of bones

28. buffering capacity of skeletal muscle
Neural activation - precise mechanism
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Collagen molecules from osteoblasts
Increase acid-base balance during excercise

29. stroke volume and cardiac output increase mostly during the ________ phase
Collagen
Higher (counter-productive to force development)
Eccentric
Parallel

30. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Lactate threshold
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
Blood lactate - growth hormone

31. yogenesis
Capillary density
neuromuscular specificity
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

32. same effect with ______ ________
Capillary density
Procollagen - synthesized and secreted by fibroblasts
Greater than or equal to 16
Lactate threshold

33. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Body-building - circuit
112

34. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Hydroxyapatite
X - a
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
Different planes - different directions

35. anaerobic excercise substantially reduces ______ in both muscle and blood
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
PH
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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

36. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Power - slow-velocity strength
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Penation - penate
Valsalva maneuver

37. use ______ excercises to directly load the ____ and the ______
II - I - fast-twitch
Structural - spine - hip
Spongy - bridges cortical bone
16 -38

38. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
Fibrous connective tissues that surround a separate different organizational levels of muscle
Ventilation equivalent for oxygen
Collagen

39. recent study shown that RT can hinder ________ improvements
Increase of muscle size/CSA (cross-sectional area)
VO2max
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Fibrous connective tissues that surround a separate different organizational levels of muscle

40. ventilation is elevated during the set but _________ during the first minute of recovery
Protein deposition
F
Goes up further
Periosteum

41. protein synthesis is elevated up to _____ hours after acute RT
48
hypertrophy
Collagen molecules from osteoblasts
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

42. excessively high volume (beyond the athlete's ability to recover) can result in...
VO2max
Procollagen - synthesized and secreted by fibroblasts
power
Excessive soreness and fatigue

43. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
hypertrophy
Increased parasympathetic activity at rest and w/exercise
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

44. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Young - mature
Reservoir - IIx - IIax - IIa - IIac - IIc
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
10 - 5-7

45. AR: (reacts with ______ and _______ ________)
Periphery - diameter
F
Androgen receptor - testosterone - testosterone derivatives
F

46. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Factors that stiumulate new bone formation
F

47. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Protein - carbohydrate
Glycolitic - metabolites
Lactate threshold
Onset

48. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Downregulate
Greater ability to tolerate and sustain prolonged high exercise intensitites
Eccentric
mechanical specificity

49. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Training one limb can result in increase of strength in the other too
general adaption syndrome
Fibrous connective tissues that surround a separate different organizational levels of muscle
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

50. Bilateral deficit
The spinal cord (along the corticopinal tracts)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Procollagen - synthesized and secreted by fibroblasts
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance