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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. stroke volume and cardiac output increase mostly during the ________ phase
Eccentric
Periphery - diameter
Increase of muscle size/CSA (cross-sectional area)
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

2. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Downregulate
Cross-linking
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

3. excessively high volume (beyond the athlete's ability to recover) can result in...
Mechano growth factor
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Weight bearing
Excessive soreness and fatigue

4. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Weight bearing
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

5. weightlifters show larger left atrial dimension than body-builders - T/F?
Greater than or equal to 16
Progressive overload
F
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

6. fascia
Penation - penate
II - I - fast-twitch
Mechano growth factor
Fibrous connective tissues that surround a separate different organizational levels of muscle

7. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Decreases
hypertrophy
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

8. new bone is formed on the _______ - increasing diameter and strength
Rough form found in intervertebral disks of spine and where tendons attach to bones
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
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Periosteum

9. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
PH
Protein - carbohydrate
Factors that stiumulate new bone formation

10. Anaerobic training
Firing rate - recruitment
112
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

11. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Higher (counter-productive to force development)
Collagen molecules from osteoblasts
resistance development

12. volume-related overtraining shows: (3)
Collagen molecules from osteoblasts
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Found on articulating surface of bones
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

13. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
48
Peripheral - global
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Mechano growth factor

14. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Not as many
resistance development
Mechano growth factor
Protein - carbohydrate

15. RT increases the angle of _______ in _______ muscels
Penation - penate
Body-building - circuit
Glycolitic - metabolites
Decreases

16. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Firing rate - recruitment
Glycolitic - metabolites
They're all recruited in consecutive order to produce maximum force

17. blood vessels from the _____ ______ extend into the dense cortical bone
Increase - decrease
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Marrow cavity -

18. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Concentric
Weight bearing
112

19. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Protein - carbohydrate
Fibrous connective tissues that surround a separate different organizational levels of muscle
Valsalva maneuver
Protein deposition

20. cortical bone
Decreases - increases
Compact - dense outer shell
VO2max
Spongy - bridges cortical bone

21. metabolic factors include...
hypertrophy
The spinal cord (along the corticopinal tracts)
Low to moderate intensity w/high volume and short rest intervals (body-building)
Ventilation equivalent for oxygen

22. increased buffering capacity allows
Cross-linking
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
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Androgen receptor - testosterone - testosterone derivatives

23. anaerobic excercise substantially reduces ______ in both muscle and blood
Increase acid-base balance during excercise
PH
general adaption syndrome
Left ventrical chamber size/volume much higher in endurance athletes

24. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Mechanical loading - bone modeling
Mechanical forces created during exercise
Onset
Higher (counter-productive to force development)

25. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Peak bone mass
Elastin
Reservoir - IIx - IIax - IIa - IIac - IIc
Cardiac output - stroke volume

26. force transmission per unit of strain - or tendon elongation...
resistance development
Tendon stiffness
Lactate threshold
Blood lactate - growth hormone

27. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
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
F
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

28. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Progressive overload
resistance development
Progressive overload
Motor cortex

29. blood vessels from the _____ ______ extend into the dense cortical bone
Sprint - aerobic endurance
Cardiac output - stroke volume
Concentric
Marrow cavity -

30. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
10 - 5-7
6 - few workouts
mechanical specificity

31. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Protein deposition
Downregulate
Body-building - circuit

32. hyaline cartilage
Found on articulating surface of bones
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
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

33. glycogen content can rise as much as ______% after only 5 months of body-building style programs
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
112
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Structural - spine - hip

34. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Nutrients - synovial fluid - articular cartilage
Mechanical loading - bone modeling
Peripheral - global

35. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
power
Cardiac output - stroke volume
Increase in number of muscle cells through longitudinal splitting - rather than lateral

36. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Decreases - increases
Motor cortex
Micro fractures - structural fatigue

37. ____ in synthesis and ______ in degradation
Mechanical forces created during exercise
Increase - decrease
16 -38
alarm reaction

38. osteoblasts
Micro fractures - structural fatigue
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Peripheral - global
Reservoir - IIx - IIax - IIa - IIac - IIc

39. anabolic hormones (4)

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40. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Decreases
power
Increase speed/explosiveness
Frequency - volume - intensity

41. new myofilaments are added to the _______ myofibril - increasing the ______
strength endurance
Sprint - aerobic endurance
Periphery - diameter
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

42. fascia
Norepinephrine - dopamine
Frequency - volume - intensity
Protein deposition
Fibrous connective tissues that surround a separate different organizational levels of muscle

43. protein synthesis is elevated up to _____ hours after acute RT
Bone - tendon - and ligaments - cartilage
Periphery - diameter
Different planes - different directions
48

44. ligaments contain elastic fibers or ______
Different planes - different directions
Increase acid-base balance during excercise
alarm reaction
Elastin

45. bone matrix
F
Protein - carbohydrate
Peripheral - global
Collagen molecules from osteoblasts

46. larger pennation angles can accomodate greater _____ ________
Protein deposition
PH
Procollagen - synthesized and secreted by fibroblasts
Reservoir - IIx - IIax - IIa - IIac - IIc

47. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Area
Shortens
Increase - decrease

48. Mechanical factors include
Marrow cavity -
Micro fractures - structural fatigue
6 - few workouts
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

49. interval training shown to increase BC by ___ to ____ %
Elastin
16 -38
Increase of muscle size/CSA (cross-sectional area)
Interface between nerve and skeletal muscle.

50. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
Area
power
Nutrients - synovial fluid - articular cartilage