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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. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Goes up further
mechanical specificity

2. cholesterol changes?
Capillary density
16 -38
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

3. osteogenic stiumuli
Factors that stiumulate new bone formation
VO2max
Blood lactate - growth hormone
Power - slow-velocity strength

4. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Motor cortex
Peripheral - global
T
exhaustion

5. simultaneous _______ and _______ _______ training can decrease sprint and jump power
19-55
Sprint - aerobic endurance
Different planes - different directions
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

6. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
power
Periosteum
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

7. parent protein
Micro fractures - structural fatigue
mechanical specificity
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Procollagen - synthesized and secreted by fibroblasts

8. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
exhaustion
Firing rate - recruitment
Downregulate

9. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
They're all recruited in consecutive order to produce maximum force
Cardiac output - stroke volume
Increased parasympathetic activity at rest and w/exercise

10. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
stability
Cardiac output - stroke volume
Peak bone mass

11. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Different planes - different directions
Penation - penate
They're all recruited in consecutive order to produce maximum force
X - a

12. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increased parasympathetic activity at rest and w/exercise
Increase - decrease
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

13. anaerobic training increases the _____ of the NMJ
2 or fewer
Area
hypertrophy
Collagen molecules from osteoblasts

14. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Mechanical forces created during exercise
neuromuscular specificity
Shortens
10 - 5-7

15. RT increases: (4)
Excessive soreness and fatigue
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Area

16. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Capillary density
10 - 5-7

17. force transmission per unit of strain - or tendon elongation...
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
Compact - dense outer shell
Peak bone mass
Tendon stiffness

18. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Interface between nerve and skeletal muscle.
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
6 - few workouts
Periosteum

19. psychological factors: (12)
Procollagen - synthesized and secreted by fibroblasts
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
VO2max
16 -38

20. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Spongy - bridges cortical bone
Decreases
Different planes - different directions
Ventilation equivalent for oxygen

21. muscle fiber hypertrohy requires ______ workouts
general adaption syndrome
maximal strength
Peripheral - global
Greater than or equal to 16

22. cortical bone
Motor cortex
Periosteum
Compact - dense outer shell
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

23. work large muscles first in a workout =
The spinal cord (along the corticopinal tracts)
Nutrients - synovial fluid - articular cartilage
Hydroxyapatite
More testosterone levels for assistive exercises

24. due to muscle size increase - ________ _______ decreases
Rough form found in intervertebral disks of spine and where tendons attach to bones
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
neuromuscular specificity

25. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
16 -38
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

26. intensity-related overtraining shows...
Frequency - volume - intensity
Interface between nerve and skeletal muscle.
No hormonal changes - must look for sympathetic overtraining syndrome signs
Periosteum

27. recent study shown that RT can hinder ________ improvements
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
Peripheral - global
VO2max
Body-building - circuit

28. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

29. immobilization of a joint...
resistance development
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
2 or fewer
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

30. increased buffering capacity allows
mechanical specificity
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase - decrease
Rough form found in intervertebral disks of spine and where tendons attach to bones

31. ventilation is elevated during the set but _________ during the first minute of recovery
Ventilation equivalent for oxygen
Onset
Goes up further
resistance development

32. weightlifters show larger left atrial dimension than body-builders - T/F?
No hormonal changes - must look for sympathetic overtraining syndrome signs
Left ventrical chamber size/volume much higher in endurance athletes
Micro fractures - structural fatigue
F

33. can happen in as little as _____ weeks (in trained athletes)
muscular endurance
Tendon stiffness
2 or fewer
Spongy - bridges cortical bone

34. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Lactate threshold
Blood supply - synovial fluid
Marrow cavity -
More testosterone levels for assistive exercises

35. stress fractures are ___ ______ and are caused by ____ ______
Bone mineral density - quantity of mineral deposited in a given bone area
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
strength
Micro fractures - structural fatigue

36. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
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
Peak bone mass
16 -38
exhaustion

37. use ______ excercises to directly load the ____ and the ______
Neural recruitment
Structural - spine - hip
Increase of muscle size/CSA (cross-sectional area)
Periphery - diameter

38. primary structural component of all connective tissue...
Increase speed/explosiveness
Cross-linking
Collagen
Peak bone mass

39. 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
Marrow cavity -
Decreases - increases
More testosterone levels for assistive exercises

40. 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
Cardiac output - stroke volume
Collagen
2 or fewer

41. sympathetic overtraining is...
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Collagen
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
VO2max

42. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Power - slow-velocity strength
Sprint - aerobic endurance
strength
Valsalva maneuver

43. stroke volume and cardiac output increase mostly during the ________ phase
strength endurance
Collagen molecules from osteoblasts
10 - 5-7
Eccentric

44. ligaments contain elastic fibers or ______
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Elastin
VO2max
IIx -

45. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
strength endurance
Increase of muscle size/CSA (cross-sectional area)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

46. become mineralized as calcium phosphate crystals or ________
Structural - spine - hip
Reservoir - IIx - IIax - IIa - IIac - IIc
II - I - fast-twitch
Hydroxyapatite

47. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
VO2max
Nutrients - synovial fluid - articular cartilage
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

48. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
More testosterone levels for assistive exercises
Neural activation - precise mechanism
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

49. blood pressure response is higher in the ______ phase
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
mechanical specificity
No hormonal changes - must look for sympathetic overtraining syndrome signs
Concentric

50. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Training one limb can result in increase of strength in the other too
VO2max
Factors that stiumulate new bone formation