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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. cholesterol changes?
Hydroxyapatite
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

2. volume-related overtraining shows: (3)
Decreases
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Blood supply - synovial fluid
More testosterone levels for assistive exercises

3. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
Periphery - diameter
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

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

5. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Marrow cavity -
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
Mechano growth factor

6. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
T
Eccentric
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

7. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
No hormonal changes - must look for sympathetic overtraining syndrome signs
resistance development
Lactate threshold

8. excessive training on a short-term basis is called...
PH
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Area
112

9. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Shortens
Weight bearing
Neural activation - precise mechanism
Progressive overload

10. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Fibrous connective tissues that surround a separate different organizational levels of muscle
muscular endurance
2 or fewer

11. AR: (reacts with ______ and _______ ________)
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
Androgen receptor - testosterone - testosterone derivatives
IIx -
Frequency - volume - intensity

12. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Protein - carbohydrate
Periosteum
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Progressive overload

13. type IIx change their _________ isoform content to become more ___________
The spinal cord (along the corticopinal tracts)
Different planes - different directions
Spongy - bridges cortical bone
ATPhase - oxidative

14. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Norepinephrine - dopamine
Not as many
No hormonal changes - must look for sympathetic overtraining syndrome signs

15. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Protein deposition
resistance development

16. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Periosteum
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
Neural activation - precise mechanism

17. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Hydroxyapatite
Parallel
hypertrophy

18. reflex potentiation is increased by____ to ____ % w/resistance training
Onset
19-55
Goes up further
Increase in bone size and density

19. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Shortens
mechanical specificity
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
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

20. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
metabolic specificity
strength endurance
Blood supply - synovial fluid
resistance development

21. to surpass the MES - an exercise must be ____ _____
Weight bearing
Eccentric
Bone mineral density - quantity of mineral deposited in a given bone area
Area

22. can happen in as little as _____ weeks (in trained athletes)
muscular endurance
Valsalva maneuver
Sprint - aerobic endurance
2 or fewer

23. trabecular bone
Decreases
Motor cortex
Spongy - bridges cortical bone
16 -38

24. to surpass the MES - an exercise must be ____ _____
Weight bearing
Decreases
Increase acid-base balance during excercise
Fibrous connective tissues that surround a separate different organizational levels of muscle

25. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Body-building - circuit
Different planes - different directions
exhaustion
6 - few workouts

26. sites where connective tissue can increase: (3)
Increased parasympathetic activity at rest and w/exercise
neuromuscular specificity
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
Compact - dense outer shell

27. hyaline cartilage
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Found on articulating surface of bones
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
PH

28. sprint training enhances ____ release - useful for speed and power production
Elastin
Calcium
Valsalva maneuver
Nutrients - synovial fluid - articular cartilage

29. cartilage functions: (3)
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
Increase in bone size and density
Weight bearing
112

30. buffering capacity of skeletal muscle
Mechanical loading - bone modeling
Increase acid-base balance during excercise
alarm reaction
Higher (counter-productive to force development)

31. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
muscular endurance
T
Parallel

32. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Blood lactate - growth hormone
strength
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Body-building - circuit

33. same effect with ______ ________
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Capillary density
F
Found on articulating surface of bones

34. hyaline cartilage
exhaustion
VO2max
Found on articulating surface of bones
Increased parasympathetic activity at rest and w/exercise

35. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
Peak bone mass
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

36. trabecular bone
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Spongy - bridges cortical bone
Weight bearing
Low to moderate intensity w/high volume and short rest intervals (body-building)

37. Cross-education
112
Training one limb can result in increase of strength in the other too
Interface between nerve and skeletal muscle.
Weight bearing

38. Neural adaptaions begin in the
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Body-building - circuit
Motor cortex
F

39. Anaerobic training
Young - mature
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Power - slow-velocity strength
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

40. osteogenic stiumuli
16 -38
Factors that stiumulate new bone formation
neuromuscular specificity
power

41. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Structural - spine - hip
exhaustion
Increased parasympathetic activity at rest and w/exercise
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

42. a _______-________ supplement before and after a workout can attenuate AR downregulation
Found on articulating surface of bones
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
Protein - carbohydrate
Blood lactate - growth hormone

43. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Calcium
Onset
exhaustion

44. cartilage functions: (3)
Structural - spine - hip
power
Tendon stiffness
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

45. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Blood supply - synovial fluid
muscular endurance
Decreases - increases
Minimal esential strain - thought to be 1/10 force needed to fracture.

46. The ability to exert maximal force in the shortest amount of time.
Mechano growth factor
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
power
Weight bearing

47. endocrine adaptations and responses to anaerobic training: (4)
Greater than or equal to 16
general adaption syndrome
Fibrous connective tissues that surround a separate different organizational levels of muscle
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

48. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Factors that stiumulate new bone formation
Peripheral - global
power
Different planes - different directions

49. process of protein synthesis (3)
2 or fewer
Power - slow-velocity strength
Increase acid-base balance during excercise
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

50. type I for: _____ _______ ________ and type II for ______
Bone - tendon - and ligaments - cartilage
Area
Bone mineral density - quantity of mineral deposited in a given bone area
Training one limb can result in increase of strength in the other too