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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. buffering capacity of skeletal muscle
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Increase acid-base balance during excercise
19-55
Rough form found in intervertebral disks of spine and where tendons attach to bones

2. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Firing rate - recruitment
More testosterone levels for assistive exercises
Increase of muscle size/CSA (cross-sectional area)
Cardiac output - stroke volume

3. glycogen content can rise as much as ______% after only 5 months of body-building style programs
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
Increase speed/explosiveness
112
16 -38

4. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
No hormonal changes - must look for sympathetic overtraining syndrome signs

5. The ability of the body to maintain postural equilibrium and support joints during movement.
Peripheral - global
Mechano growth factor
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
stability

6. these cardio responses increase significantly during RT: (4)
PH
Concentric
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Excessive soreness and fatigue

7. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Gene expression - protein sythesis
No hormonal changes - must look for sympathetic overtraining syndrome signs
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Reservoir - IIx - IIax - IIa - IIac - IIc

8. force transmission per unit of strain - or tendon elongation...
Concentric
stability
Tendon stiffness
alarm reaction

9. major difference between resistance and aerobic exercise (in regards to the heart)...
Progressive overload
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Left ventrical chamber size/volume much higher in endurance athletes
strength endurance

10. bone matrix
Periosteum
power
alarm reaction
Collagen molecules from osteoblasts

11. sympathetic overtraining is...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Neural activation - precise mechanism
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
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

12. Anaerobic training
general adaption syndrome
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Factors that stiumulate new bone formation
Power - slow-velocity strength

13. maximum bone mass achieved...
Hydroxyapatite
Peak bone mass
Cross-linking
Nutrients - synovial fluid - articular cartilage

14. recent study shown that RT can hinder ________ improvements
Fibrous connective tissues that surround a separate different organizational levels of muscle
VO2max
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
6 - few workouts

15. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Decreases
Glycolitic - metabolites
Onset
They're all recruited in consecutive order to produce maximum force

16. ncrease nearal drive comes from (3)
II - I - fast-twitch
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Rough form found in intervertebral disks of spine and where tendons attach to bones
neuromuscular specificity

17. heavy RT ___________ blood flow to the working muscles
Micro fractures - structural fatigue
16 -38
Decreases
stability

18. insulin rates ________ blood glucose and amino acid changes
Goes up further
Parallel
Left ventrical chamber size/volume much higher in endurance athletes
general adaption syndrome

19. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Progressive overload
Procollagen - synthesized and secreted by fibroblasts
alarm reaction
Cardiac output - stroke volume

20. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Increase acid-base balance during excercise
strength endurance
neuromuscular specificity
Blood supply - synovial fluid

21. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
II - I - fast-twitch
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Gene expression - protein sythesis

22. type IIx change their _________ isoform content to become more ___________
Increased parasympathetic activity at rest and w/exercise
ATPhase - oxidative
Motor cortex
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

23. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
Structural - spine - hip
Ventilation equivalent for oxygen
Collagen molecules from osteoblasts

24. W/heavy resistance training - all muscle fibers get bigger because

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25. volume-related overtraining shows: (3)
Young - mature
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
metabolic specificity

26. specific changes within a tendon are: (4)
The spinal cord (along the corticopinal tracts)
2 or fewer
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
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

27. can happen in as little as _____ weeks (in trained athletes)
strength
2 or fewer
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Hydroxyapatite

28. excessive training on a short-term basis is called...
Peripheral - global
Not as many
Peak bone mass
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

29. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
They're all recruited in consecutive order to produce maximum force
Different planes - different directions
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Peripheral - global

30. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase - decrease
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

31. psychological factors: (12)
Micro fractures - structural fatigue
6 - few workouts
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

32. become mineralized as calcium phosphate crystals or ________
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Goes up further
Hydroxyapatite
T

33. supercompensation effect
Gene expression - protein sythesis
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Firing rate - recruitment
Bone mineral density - quantity of mineral deposited in a given bone area

34. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Collagen
Fast-twitch only - explosive movements (less than a second) ex. plyo
Different planes - different directions

35. RT increases the angle of _______ in _______ muscels
Penation - penate
Left ventrical chamber size/volume much higher in endurance athletes
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Periphery - diameter

36. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Found on articulating surface of bones
Periosteum
10 - 5-7
muscular endurance

37. reflex potentiation is increased by____ to ____ % w/resistance training
VO2max
strength endurance
19-55
Collagen molecules from osteoblasts

38. primary stimulus for growth of tendons - ligaments and fascia are the
Body-building - circuit
Eccentric
Mechanical forces created during exercise
Calcium

39. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Nutrients - synovial fluid - articular cartilage
II - I - fast-twitch
ATPhase - oxidative

40. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Fibrous connective tissues that surround a separate different organizational levels of muscle
Valsalva maneuver
X - a
Mechanical forces created during exercise

41. sites where connective tissue can increase: (3)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
They're all recruited in consecutive order to produce maximum force
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
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

42. can happen in as little as _____ weeks (in trained athletes)
Timing
10 - 5-7
2 or fewer
stability

43. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Frequency - volume - intensity
Marrow cavity -
resistance development
Collagen molecules from osteoblasts

44. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
Structural - spine - hip
Gene expression - protein sythesis
Peak bone mass

45. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
VO2max
Left ventrical chamber size/volume much higher in endurance athletes
Firing rate - recruitment
The spinal cord (along the corticopinal tracts)

46. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Increase acid-base balance during excercise
Sprint - aerobic endurance
Decreases
Mechanical loading - bone modeling

47. weightlifters show larger left atrial dimension than body-builders - T/F?
Progressive overload
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Periphery - diameter
F

48. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Periphery - diameter
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Left ventrical chamber size/volume much higher in endurance athletes

49. glycolytic training ______ the rest cycle
Gene expression - protein sythesis
Shortens
Glycolitic - metabolites
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

50. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Low to moderate intensity w/high volume and short rest intervals (body-building)
2 or fewer