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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. The ability to exert maximal force in the shortest amount of time.
Mechano growth factor
Periosteum
power
Decreases - increases

2. speed and power training depend on optimal...
Neural recruitment
Sprint - aerobic endurance
Frequency - volume - intensity
Power - slow-velocity strength

3. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
48
Mechanical forces created during exercise
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
neuromuscular specificity

4. major difference between resistance and aerobic exercise (in regards to the heart)...
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
Parallel
Different planes - different directions
Left ventrical chamber size/volume much higher in endurance athletes

5. Mechanical factors include
IIx -
Fast-twitch only - explosive movements (less than a second) ex. plyo
muscular endurance
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

6. Cross-education
Training one limb can result in increase of strength in the other too
Micro fractures - structural fatigue
Increase speed/explosiveness
Found on articulating surface of bones

7. primary structural component of all connective tissue...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Collagen
exhaustion
Not as many

8. Hypertrophy
Onset
power
Parallel
Increase of muscle size/CSA (cross-sectional area)

9. work large muscles first in a workout =
More testosterone levels for assistive exercises
Protein - carbohydrate
Ventilation equivalent for oxygen
Increase of muscle size/CSA (cross-sectional area)

10. glycolytic training ______ the rest cycle
Decreases
Greater than or equal to 16
Shortens
VO2max

11. high correlations between ____ ______ and ______ _______ concentrations have been shown
Penation - penate
ATPhase - oxidative
Micro fractures - structural fatigue
Blood lactate - growth hormone

12. blood pressure response is higher in the ______ phase
Concentric
More testosterone levels for assistive exercises
IIx -
Ventilation equivalent for oxygen

13. greater acute growth hormone response =
Minimal esential strain - thought to be 1/10 force needed to fracture.
Greater ability to tolerate and sustain prolonged high exercise intensitites
Protein deposition
Weight bearing

14. EMG studies show increases in _____ ______ but not the ____ ______
Greater ability to tolerate and sustain prolonged high exercise intensitites
Neural activation - precise mechanism
Increased parasympathetic activity at rest and w/exercise
IIx -

15. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Progressive overload
hypertrophy
Mechano growth factor
Ventilation equivalent for oxygen

16. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
exhaustion
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Periosteum

17. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Different planes - different directions
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

18. AR: (reacts with ______ and _______ ________)
Neural activation - precise mechanism
Androgen receptor - testosterone - testosterone derivatives
Greater than or equal to 16
Valsalva maneuver

19. fascia
F
Interface between nerve and skeletal muscle.
Fibrous connective tissues that surround a separate different organizational levels of muscle
II - I - fast-twitch

20. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Weight bearing
10 - 5-7
Factors that stiumulate new bone formation
Progressive overload

21. work large muscles first in a workout =
More testosterone levels for assistive exercises
Calcium
Protein - carbohydrate
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

22. This can help power exercises because
neuromuscular specificity
More testosterone levels for assistive exercises
Increase speed/explosiveness
Mechanical forces created during exercise

23. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Frequency - volume - intensity
Young - mature
Spongy - bridges cortical bone
Peak bone mass

24. become mineralized as calcium phosphate crystals or ________
VO2max
Hydroxyapatite
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

25. insulin rates ________ blood glucose and amino acid changes
Procollagen - synthesized and secreted by fibroblasts
Parallel
X - a
Valsalva maneuver

26. overtraining
Peripheral - global
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Factors that stiumulate new bone formation
muscular endurance

27. osteogenic stiumuli
More testosterone levels for assistive exercises
Factors that stiumulate new bone formation
Peripheral - global
Bone - tendon - and ligaments - cartilage

28. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Penation - penate
Mechanical forces created during exercise
Greater ability to tolerate and sustain prolonged high exercise intensitites

29. AR: (reacts with ______ and _______ ________)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Procollagen - synthesized and secreted by fibroblasts
Androgen receptor - testosterone - testosterone derivatives

30. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Lactate threshold
X - a
Factors that stiumulate new bone formation
Cardiac output - stroke volume

31. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
Area
Calcium
Blood lactate - growth hormone

32. primary structural component of all connective tissue...
Collagen
Periosteum
Fast-twitch only - explosive movements (less than a second) ex. plyo
F

33. primary stimulus for growth of tendons - ligaments and fascia are the
Power - slow-velocity strength
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Reservoir - IIx - IIax - IIa - IIac - IIc
Mechanical forces created during exercise

34. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Androgen receptor - testosterone - testosterone derivatives
Minimal esential strain - thought to be 1/10 force needed to fracture.
Cardiac output - stroke volume

35. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
6 - few workouts
Excessive soreness and fatigue
Peak bone mass
Increase in number of muscle cells through longitudinal splitting - rather than lateral

36. increased ventilation efficiency is characterized by a reduced
6 - few workouts
F
Ventilation equivalent for oxygen
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

37. BMD
Peripheral - global
Bone mineral density - quantity of mineral deposited in a given bone area
general adaption syndrome
48

38. yogenesis
Mechanical loading - bone modeling
neuromuscular specificity
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Gene expression - protein sythesis

39. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Spongy - bridges cortical bone
Cross-linking
Area

40. endocrine adaptations and responses to anaerobic training: (4)
Factors that stiumulate new bone formation
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
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
PH

41. ligaments contain elastic fibers or ______
Neural recruitment
Elastin
Peak bone mass
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

42. bone matrix
16 -38
Nutrients - synovial fluid - articular cartilage
Mechanical forces created during exercise
Collagen molecules from osteoblasts

43. yogenesis
T
Bone - tendon - and ligaments - cartilage
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Higher (counter-productive to force development)

44. EMG studies show increases in _____ ______ but not the ____ ______
48
Hydroxyapatite
Neural activation - precise mechanism
Onset

45. sympathetic overtraining is...
Goes up further
Reservoir - IIx - IIax - IIa - IIac - IIc
Eccentric
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

46. insulin rates ________ blood glucose and amino acid changes
F
Parallel
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
strength

47. stress fractures are ___ ______ and are caused by ____ ______
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Area
Micro fractures - structural fatigue
Norepinephrine - dopamine

48. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
neuromuscular specificity
Firing rate - recruitment
6 - few workouts
Elastin

49. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
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
10 - 5-7
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

50. become mineralized as calcium phosphate crystals or ________
Capillary density
Hydroxyapatite
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
More testosterone levels for assistive exercises