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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.
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
Norepinephrine - dopamine
alarm reaction
resistance development

2. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Structural - spine - hip
Increase speed/explosiveness
Downregulate
II - I - fast-twitch

3. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
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
More testosterone levels for assistive exercises
IIx -

4. Cross-education
Glycolitic - metabolites
Valsalva maneuver
Training one limb can result in increase of strength in the other too
Factors that stiumulate new bone formation

5. This can help power exercises because
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
VO2max
Mechano growth factor
Increase speed/explosiveness

6. The ability to exert maximal force in the shortest amount of time.
strength
2 or fewer
Periosteum
power

7. reflex potentiation is increased by____ to ____ % w/resistance training
Firing rate - recruitment
Mechanical loading - bone modeling
19-55
Increase acid-base balance during excercise

8. blood pressure response is higher in the ______ phase
Greater ability to tolerate and sustain prolonged high exercise intensitites
Collagen molecules from osteoblasts
Concentric
48

9. yogenesis
Motor cortex
Goes up further
maximal strength
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

10. speed and power training depend on optimal...
Neural recruitment
stability
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Marrow cavity -

11. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Collagen
Mechanical loading - bone modeling
Nutrients - synovial fluid - articular cartilage
Increase in bone size and density

12. primary structural component of all connective tissue...
muscular endurance
Left ventrical chamber size/volume much higher in endurance athletes
Collagen
PH

13. excessive training on a short-term basis is called...
X - a
Increase - decrease
resistance development
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

14. RT increases epinephrine - _______ & ________
mechanical specificity
Protein deposition
Norepinephrine - dopamine
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

15. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Blood lactate - growth hormone
Different planes - different directions
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

16. increase in muscle strenght or mass =
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
10 - 5-7
Cardiac output - stroke volume
Increase in bone size and density

17. anaerobic excercise substantially reduces ______ in both muscle and blood
strength endurance
PH
stability
Shortens

18. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increase in bone size and density
Valsalva maneuver
maximal strength

19. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Increase of muscle size/CSA (cross-sectional area)
exhaustion
19-55

20. same effect with ______ ________
metabolic specificity
Capillary density
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
Penation - penate

21. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
Cross-linking
No hormonal changes - must look for sympathetic overtraining syndrome signs
Nutrients - synovial fluid - articular cartilage

22. greater acute growth hormone response =
Rough form found in intervertebral disks of spine and where tendons attach to bones
Greater ability to tolerate and sustain prolonged high exercise intensitites
resistance development
mechanical specificity

23. recent study shown that RT can hinder ________ improvements
VO2max
112
Young - mature
Factors that stiumulate new bone formation

24. can happen in as little as _____ weeks (in trained athletes)
Goes up further
Increase - decrease
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
2 or fewer

25. trabecular bone
Motor cortex
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Spongy - bridges cortical bone
strength

26. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Frequency - volume - intensity
19-55
Hydroxyapatite

27. RT increases the angle of _______ in _______ muscels
general adaption syndrome
Penation - penate
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Eccentric

28. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
Calcium
Concentric
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

29. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Interface between nerve and skeletal muscle.
Gene expression - protein sythesis
6 - few workouts
10 - 5-7

30. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Different planes - different directions
hypertrophy
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

31. cortical bone
Compact - dense outer shell
Greater than or equal to 16
Increase acid-base balance during excercise
Periphery - diameter

32. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
48
Left ventrical chamber size/volume much higher in endurance athletes
Tendon stiffness

33. new myofilaments are added to the _______ myofibril - increasing the ______
Excessive soreness and fatigue
Training one limb can result in increase of strength in the other too
Periphery - diameter
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

34. maximum bone mass achieved...
Not as many
Weight bearing
Goes up further
Peak bone mass

35. glycogen content can rise as much as ______% after only 5 months of body-building style programs
T
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Factors that stiumulate new bone formation
112

36. heavy RT ___________ blood flow to the working muscles
Power - slow-velocity strength
Decreases - increases
Decreases
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

37. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Greater than or equal to 16
Progressive overload
Protein deposition
112

38. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Interface between nerve and skeletal muscle.
hypertrophy
Increase of muscle size/CSA (cross-sectional area)

39. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Bone mineral density - quantity of mineral deposited in a given bone area
Different planes - different directions
Tendon stiffness

40. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
2 or fewer
Ventilation equivalent for oxygen
power
mechanical specificity

41. blood vessels from the _____ ______ extend into the dense cortical bone
112
Increase - decrease
Micro fractures - structural fatigue
Marrow cavity -

42. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Mechanical loading - bone modeling
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Increase - decrease

43. ligaments contain elastic fibers or ______
F
Elastin
Eccentric
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

44. BMD
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Bone mineral density - quantity of mineral deposited in a given bone area
Mechanical forces created during exercise
Different planes - different directions

45. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Elastin
Glycolitic - metabolites

46. 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
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
X - a

47. receptors tend to ___________ over time when exposed consistently to high levels of hormones
muscular endurance
Downregulate
Reservoir - IIx - IIax - IIa - IIac - IIc
power

48. anaerobic training increases the _____ of the NMJ
Micro fractures - structural fatigue
T
Found on articulating surface of bones
Area

49. buffering capacity of skeletal muscle
Elastin
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase acid-base balance during excercise

50. anabolic hormones (4)

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