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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. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Peripheral - global
2 or fewer

2. ust be done at a high enough intensity to be above the _______ _______
112
The spinal cord (along the corticopinal tracts)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Lactate threshold

3. excessive training on a short-term basis is called...
Greater ability to tolerate and sustain prolonged high exercise intensitites
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
The spinal cord (along the corticopinal tracts)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

4. use ______ excercises to directly load the ____ and the ______
general adaption syndrome
Structural - spine - hip
Elastin
muscular endurance

5. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Weight bearing
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

6. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Higher (counter-productive to force development)
16 -38
strength

7. intensity-related overtraining shows...
Motor cortex
They're all recruited in consecutive order to produce maximum force
Increase speed/explosiveness
No hormonal changes - must look for sympathetic overtraining syndrome signs

8. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Valsalva maneuver
Peripheral - global
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

9. a _______-________ supplement before and after a workout can attenuate AR downregulation
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
48
Protein - carbohydrate

10. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
Collagen molecules from osteoblasts
Progressive overload
Interface between nerve and skeletal muscle.

11. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Increase - decrease
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Downregulate
mechanical specificity

12. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
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
Marrow cavity -
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

13. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
19-55
Excessive soreness and fatigue
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

14. interval training shown to increase BC by ___ to ____ %
Area
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
16 -38
Marrow cavity -

15. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Increase in bone size and density
Mechanical loading - bone modeling
Norepinephrine - dopamine
Capillary density

16. maximum bone mass achieved...
Neural recruitment
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Peak bone mass
exhaustion

17. selective recruitment
exhaustion
Fast-twitch only - explosive movements (less than a second) ex. plyo
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Nutrients - synovial fluid - articular cartilage

18. recent study shown that RT can hinder ________ improvements
Gene expression - protein sythesis
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Shortens
VO2max

19. Neural adaptaions begin in the
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Firing rate - recruitment
Motor cortex
Bone mineral density - quantity of mineral deposited in a given bone area

20. cholesterol changes?
19-55
maximal strength
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Periphery - diameter

21. glycolytic training ______ the rest cycle
Shortens
Onset
2 or fewer
Lactate threshold

22. buffering capacity of skeletal muscle
hypertrophy
T
Increase acid-base balance during excercise
Cardiac output - stroke volume

23. osteogenic stiumuli
Factors that stiumulate new bone formation
T
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Bone - tendon - and ligaments - cartilage

24. to surpass the MES - an exercise must be ____ _____
Weight bearing
Greater ability to tolerate and sustain prolonged high exercise intensitites
Valsalva maneuver
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

25. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
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
Blood supply - synovial fluid
resistance development
Procollagen - synthesized and secreted by fibroblasts

26. ventilation is elevated during the set but _________ during the first minute of recovery
Not as many
Goes up further
IIx -
Found on articulating surface of bones

27. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Gene expression - protein sythesis
Periosteum
Decreases - increases

28. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Interface between nerve and skeletal muscle.
Penation - penate
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

29. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Capillary density
Greater than or equal to 16
Parallel

30. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
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
muscular endurance
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

31. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Goes up further
Fast-twitch only - explosive movements (less than a second) ex. plyo
Fibrous connective tissues that surround a separate different organizational levels of muscle
Valsalva maneuver

32. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Bone - tendon - and ligaments - cartilage
F
Sprint - aerobic endurance
Young - mature

33. sites where connective tissue can increase: (3)
Valsalva maneuver
Factors that stiumulate new bone formation
Collagen
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

34. 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
strength endurance
Mechano growth factor
Protein deposition

35. a _______-________ supplement before and after a workout can attenuate AR downregulation
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
Peripheral - global
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Protein - carbohydrate

36. increase in muscle strenght or mass =
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Structural - spine - hip
Increase in bone size and density

37. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
Sprint - aerobic endurance
Mechanical forces created during exercise
They're all recruited in consecutive order to produce maximum force

38. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Cross-linking
Ventilation equivalent for oxygen

39. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Parallel
Periosteum
Bone mineral density - quantity of mineral deposited in a given bone area
Cross-linking

40. to surpass the MES - an exercise must be ____ _____
Weight bearing
Cardiac output - stroke volume
Downregulate
Blood supply - synovial fluid

41. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
stability
Ventilation equivalent for oxygen
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

42. The ability to exert maximal force in the shortest amount of time.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
power
Collagen
X - a

43. The ability of the body to maintain postural equilibrium and support joints during movement.
VO2max
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
stability
Protein - carbohydrate

44. these cardio responses increase significantly during RT: (4)
alarm reaction
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

45. The ability of the body to produce low levels of force and maintain them for extended periods of time
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
muscular endurance
Downregulate
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

46. psychological factors: (12)
Minimal esential strain - thought to be 1/10 force needed to fracture.
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
PH
The spinal cord (along the corticopinal tracts)

47. ventilation is elevated during the set but _________ during the first minute of recovery
resistance development
Goes up further
Power - slow-velocity strength
Protein - carbohydrate

48. yperplasia
metabolic specificity
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Hydroxyapatite
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

49. insulin rates ________ blood glucose and amino acid changes
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Fast-twitch only - explosive movements (less than a second) ex. plyo
Parallel
Increased parasympathetic activity at rest and w/exercise

50. degree blood flow is increased depends on the: (3)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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
power
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass