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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. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Periphery - diameter
Collagen
2 or fewer
exhaustion

2. new bone is formed on the _______ - increasing diameter and strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Periosteum
Parallel

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

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4. selective recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Androgen receptor - testosterone - testosterone derivatives
They're all recruited in consecutive order to produce maximum force
Spongy - bridges cortical bone

5. MES
Mechanical loading - bone modeling
Mechanical loading - bone modeling
Minimal esential strain - thought to be 1/10 force needed to fracture.
ATPhase - oxidative

6. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Increase - decrease
112
Onset
Power - slow-velocity strength

7. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Mechanical loading - bone modeling
Mechanical loading - bone modeling
Glycolitic - metabolites
exhaustion

8. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Elastin
They're all recruited in consecutive order to produce maximum force
Fast-twitch only - explosive movements (less than a second) ex. plyo

9. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
10 - 5-7
resistance development
Nutrients - synovial fluid - articular cartilage
Compact - dense outer shell

10. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
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
Low to moderate intensity w/high volume and short rest intervals (body-building)
Greater than or equal to 16

11. due to muscle size increase - ________ _______ decreases
Collagen
Micro fractures - structural fatigue
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
general adaption syndrome

12. This can help power exercises because
Glycolitic - metabolites
Increase speed/explosiveness
II - I - fast-twitch
Cross-linking

13. Hypertrophy
resistance development
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Reservoir - IIx - IIax - IIa - IIac - IIc
Increase of muscle size/CSA (cross-sectional area)

14. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Collagen molecules from osteoblasts
Fast-twitch only - explosive movements (less than a second) ex. plyo
Increase - decrease
alarm reaction

15. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
Low to moderate intensity w/high volume and short rest intervals (body-building)
Eccentric
More testosterone levels for assistive exercises

16. ligaments contain elastic fibers or ______
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Frequency - volume - intensity
Elastin
Cross-linking

17. sympathetic overtraining is...
Neural activation - precise mechanism
Greater than or equal to 16
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

18. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
T
mechanical specificity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Left ventrical chamber size/volume much higher in endurance athletes

19. Synchronization is critical to ____ of force production
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Timing
Collagen
Increase speed/explosiveness

20. ncrease nearal drive comes from (3)
Body-building - circuit
Hydroxyapatite
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Blood lactate - growth hormone

21. new myofilaments are added to the _______ myofibril - increasing the ______
strength
Periphery - diameter
Mechanical forces created during exercise
general adaption syndrome

22. BMD
Mechano growth factor
maximal strength
Tendon stiffness
Bone mineral density - quantity of mineral deposited in a given bone area

23. fascia
Firing rate - recruitment
Fibrous connective tissues that surround a separate different organizational levels of muscle
Collagen molecules from osteoblasts
II - I - fast-twitch

24. Synchronization is critical to ____ of force production
Timing
Training one limb can result in increase of strength in the other too
Spongy - bridges cortical bone
Penation - penate

25. heavy RT ___________ blood flow to the working muscles
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Bone mineral density - quantity of mineral deposited in a given bone area
Nutrients - synovial fluid - articular cartilage
Decreases

26. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
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
F
alarm reaction
Procollagen - synthesized and secreted by fibroblasts

27. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Glycolitic - metabolites
Increase acid-base balance during excercise
metabolic specificity
Protein deposition

28. use ______ excercises to directly load the ____ and the ______
Lactate threshold
Increase in bone size and density
Structural - spine - hip
stability

29. RT increases the angle of _______ in _______ muscels
Penation - penate
Protein deposition
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Mechanical loading - bone modeling

30. MES
Rough form found in intervertebral disks of spine and where tendons attach to bones
Minimal esential strain - thought to be 1/10 force needed to fracture.
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
Periphery - diameter

31. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Cross-linking
hypertrophy

32. same effect with ______ ________
The spinal cord (along the corticopinal tracts)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Capillary density
Area

33. high correlations between ____ ______ and ______ _______ concentrations have been shown
Cross-linking
maximal strength
Blood lactate - growth hormone
Downregulate

34. This can help power exercises because
strength endurance
Increase speed/explosiveness
Shortens
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

35. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Left ventrical chamber size/volume much higher in endurance athletes
metabolic specificity

36. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Training one limb can result in increase of strength in the other too
Concentric
strength
mechanical specificity

37. yogenesis
2 or fewer
exhaustion
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

38. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
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
stability
Increase of muscle size/CSA (cross-sectional area)

39. ncrease nearal drive comes from (3)
The spinal cord (along the corticopinal tracts)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
PH
Left ventrical chamber size/volume much higher in endurance athletes

40. cortical bone
Structural - spine - hip
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
PH
Compact - dense outer shell

41. increase in muscle strenght or mass =
Increase in bone size and density
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

42. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Structural - spine - hip
Increase of muscle size/CSA (cross-sectional area)
Mechanical forces created during exercise
Not as many

43. maximum bone mass achieved...
Peak bone mass
II - I - fast-twitch
Structural - spine - hip
Fast-twitch only - explosive movements (less than a second) ex. plyo

44. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Not as many
Androgen receptor - testosterone - testosterone derivatives
F

45. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
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
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
ATPhase - oxidative

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

47. endocrine adaptations and responses to anaerobic training: (4)
Norepinephrine - dopamine
Left ventrical chamber size/volume much higher in endurance athletes
Penation - penate
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. The ability to exert maximal force in the shortest amount of time.
power
Frequency - volume - intensity
Progressive overload
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

49. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
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
112
neuromuscular specificity
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

50. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Structural - spine - hip
Increase acid-base balance during excercise
48