Test your basic knowledge |

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. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Found on articulating surface of bones
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
X - a
Shortens

2. speed and power training depend on optimal...
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
112
Neural recruitment
Increase in number of muscle cells through longitudinal splitting - rather than lateral

3. reflex potentiation is increased by____ to ____ % w/resistance training
Norepinephrine - dopamine
Found on articulating surface of bones
Cardiac output - stroke volume
19-55

4. due to muscle size increase - ________ _______ decreases
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Bone mineral density - quantity of mineral deposited in a given bone area
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

5. become mineralized as calcium phosphate crystals or ________
Decreases
Left ventrical chamber size/volume much higher in endurance athletes
Hydroxyapatite
Penation - penate

6. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
IIx -
neuromuscular specificity
Marrow cavity -
F

7. neuromuscular junction (NMJ)
Androgen receptor - testosterone - testosterone derivatives
Bone mineral density - quantity of mineral deposited in a given bone area
Interface between nerve and skeletal muscle.
T

8. Neural adaptaions begin in the
Increase speed/explosiveness
Fast-twitch only - explosive movements (less than a second) ex. plyo
Different planes - different directions
Motor cortex

9. primary stimulus for growth of tendons - ligaments and fascia are the
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Increase in bone size and density
Neural activation - precise mechanism
Mechanical forces created during exercise

10. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
Compact - dense outer shell
Timing
F

11. psychological factors: (12)
Androgen receptor - testosterone - testosterone derivatives
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Periosteum

12. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Micro fractures - structural fatigue
Neural activation - precise mechanism
Calcium

13. MES
Motor cortex
Factors that stiumulate new bone formation
Minimal esential strain - thought to be 1/10 force needed to fracture.
48

14. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
hypertrophy
Concentric
Blood lactate - growth hormone

15. yogenesis
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
mechanical specificity
Frequency - volume - intensity
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

16. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Progressive overload
Area
Onset

17. blood pressure response is higher in the ______ phase
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Blood supply - synovial fluid
Body-building - circuit
Concentric

18. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Downregulate
Cross-linking
neuromuscular specificity

19. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Timing
Cross-linking
Valsalva maneuver
alarm reaction

20. sprint training enhances ____ release - useful for speed and power production
Increase - decrease
Calcium
10 - 5-7
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

21. work large muscles first in a workout =
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
They're all recruited in consecutive order to produce maximum force
Calcium
More testosterone levels for assistive exercises

22. receptors tend to ___________ over time when exposed consistently to high levels of hormones
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
6 - few workouts
Periphery - diameter
Downregulate

23. 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
mechanical specificity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

24. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Onset
II - I - fast-twitch
strength
F

25. cartilage functions: (3)
10 - 5-7
Downregulate
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
Calcium

26. increased ventilation efficiency is characterized by a reduced
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
They're all recruited in consecutive order to produce maximum force
strength
Ventilation equivalent for oxygen

27. excessive training on a short-term basis is called...
Goes up further
Concentric
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Protein - carbohydrate

28. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Shortens
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
No hormonal changes - must look for sympathetic overtraining syndrome signs
IIx -

29. use ______ excercises to directly load the ____ and the ______
Compact - dense outer shell
Structural - spine - hip
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. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

30. parasympathetic overtraining is...
Collagen
Increased parasympathetic activity at rest and w/exercise
Minimal esential strain - thought to be 1/10 force needed to fracture.
Ventilation equivalent for oxygen

31. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
ATPhase - oxidative
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
neuromuscular specificity
Downregulate

32. 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
F
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
19-55

33. 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
More testosterone levels for assistive exercises
Downregulate
Calcium

34. buffering capacity of skeletal muscle
mechanical specificity
Collagen molecules from osteoblasts
Increase acid-base balance during excercise
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

35. greater acute growth hormone response =
Bone mineral density - quantity of mineral deposited in a given bone area
Interface between nerve and skeletal muscle.
Greater ability to tolerate and sustain prolonged high exercise intensitites
Concentric

36. selective recruitment
Mechanical forces created during exercise
Micro fractures - structural fatigue
Fast-twitch only - explosive movements (less than a second) ex. plyo
Gene expression - protein sythesis

37. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Mechanical loading - bone modeling
Glycolitic - metabolites
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Capillary density

38. increase in muscle strenght or mass =
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
strength
Increase in bone size and density
Nutrients - synovial fluid - articular cartilage

39. programs designed to stimulate bone growth need to incorporate: (6)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Bone - tendon - and ligaments - cartilage
VO2max
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

40. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Increase - decrease
X - a
Interface between nerve and skeletal muscle.

41. programs designed to stimulate bone growth need to incorporate: (6)
Gene expression - protein sythesis
Fast-twitch only - explosive movements (less than a second) ex. plyo
ATPhase - oxidative
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

42. type I for: _____ _______ ________ and type II for ______
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Bone - tendon - and ligaments - cartilage
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Peak bone mass

43. parent protein
Procollagen - synthesized and secreted by fibroblasts
Periphery - diameter
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

44. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Weight bearing
Eccentric
More testosterone levels for assistive exercises

45. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Nutrients - synovial fluid - articular cartilage
Bone mineral density - quantity of mineral deposited in a given bone area
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

46. ligaments contain elastic fibers or ______
Motor cortex
Elastin
muscular endurance
Different planes - different directions

47. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Androgen receptor - testosterone - testosterone derivatives
Firing rate - recruitment
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

48. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Increase acid-base balance during excercise
112
Increase - decrease
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

49. Bilateral deficit
Interface between nerve and skeletal muscle.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Structural - spine - hip
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

50. BMD
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
Greater ability to tolerate and sustain prolonged high exercise intensitites
Bone mineral density - quantity of mineral deposited in a given bone area
Peripheral - global