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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. anaerobic training increases the _____ of the NMJ
Sprint - aerobic endurance
Hydroxyapatite
T
Area

2. excessive training on a short-term basis is called...
Rough form found in intervertebral disks of spine and where tendons attach to bones
Found on articulating surface of bones
Nutrients - synovial fluid - articular cartilage
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

3. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
10 - 5-7
Cross-linking
IIx -

4. ust be done at a high enough intensity to be above the _______ _______
Protein - carbohydrate
Lactate threshold
Onset
Bone mineral density - quantity of mineral deposited in a given bone area

5. fibrous cartilage
No hormonal changes - must look for sympathetic overtraining syndrome signs
Rough form found in intervertebral disks of spine and where tendons attach to bones
16 -38
IIx -

6. RT increases epinephrine - _______ & ________
Decreases
Timing
Norepinephrine - dopamine
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

7. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
Mechanical loading - bone modeling
T
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

8. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Shortens
Decreases - increases
Parallel
Left ventrical chamber size/volume much higher in endurance athletes

9. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Training one limb can result in increase of strength in the other too
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

10. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Glycolitic - metabolites
No hormonal changes - must look for sympathetic overtraining syndrome signs
VO2max
Reservoir - IIx - IIax - IIa - IIac - IIc

11. volume-related overtraining shows: (3)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Lactate threshold
112

12. high correlations between ____ ______ and ______ _______ concentrations have been shown
Hydroxyapatite
Training one limb can result in increase of strength in the other too
Blood lactate - growth hormone
II - I - fast-twitch

13. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
maximal strength
Lactate threshold
Sprint - aerobic endurance

14. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Capillary density
neuromuscular specificity
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

15. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
hypertrophy
More testosterone levels for assistive exercises
Fibrous connective tissues that surround a separate different organizational levels of muscle

16. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
strength endurance
neuromuscular specificity
Glycolitic - metabolites
Fast-twitch only - explosive movements (less than a second) ex. plyo

17. ncrease nearal drive comes from (3)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
hypertrophy
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

18. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
16 -38
maximal strength
strength endurance
metabolic specificity

19. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
T
16 -38
Downregulate

20. Mechanical factors include
Firing rate - recruitment
Lactate threshold
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Frequency - volume - intensity

21. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
Low to moderate intensity w/high volume and short rest intervals (body-building)
Neural recruitment
Periosteum

22. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
19-55
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Young - mature

23. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Decreases
Low to moderate intensity w/high volume and short rest intervals (body-building)
Blood supply - synovial fluid
Gene expression - protein sythesis

24. trabecular bone
Mechanical forces created during exercise
Spongy - bridges cortical bone
48
Firing rate - recruitment

25. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
neuromuscular specificity
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Marrow cavity -

26. speed and power training depend on optimal...
Neural recruitment
Collagen molecules from osteoblasts
16 -38
10 - 5-7

27. The ability to exert maximal force in the shortest amount of time.
power
Nutrients - synovial fluid - articular cartilage
Decreases - increases
Bone - tendon - and ligaments - cartilage

28. yperplasia
Motor cortex
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Tendon stiffness
Young - mature

29. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
IIx -
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
T
neuromuscular specificity

30. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
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
Tendon stiffness
Collagen

31. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
maximal strength
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Progressive overload

32. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

33. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Reservoir - IIx - IIax - IIa - IIac - IIc
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Greater ability to tolerate and sustain prolonged high exercise intensitites
Gene expression - protein sythesis

34. glycolytic training ______ the rest cycle
Shortens
Concentric
Excessive soreness and fatigue
PH

35. RT increases the angle of _______ in _______ muscels
They're all recruited in consecutive order to produce maximum force
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Penation - penate
Greater than or equal to 16

36. Cross-education
Training one limb can result in increase of strength in the other too
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Neural activation - precise mechanism
exhaustion

37. parent protein
Procollagen - synthesized and secreted by fibroblasts
Neural activation - precise mechanism
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

38. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Androgen receptor - testosterone - testosterone derivatives
Not as many
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Gene expression - protein sythesis

39. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Firing rate - recruitment
Glycolitic - metabolites
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

40. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Periphery - diameter
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
6 - few workouts

41. process of protein synthesis (3)
Blood lactate - growth hormone
Training one limb can result in increase of strength in the other too
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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

42. high correlations between ____ ______ and ______ _______ concentrations have been shown
hypertrophy
Blood lactate - growth hormone
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
16 -38

43. supercompensation effect
Structural - spine - hip
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

44. Bilateral deficit
Elastin
Timing
Increase speed/explosiveness
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

45. weightlifters show larger left atrial dimension than body-builders - T/F?
Power - slow-velocity strength
F
PH
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

46. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Weight bearing
Onset
Periphery - diameter
Blood supply - synovial fluid

47. anabolic hormones (4)

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48. protein synthesis is elevated up to _____ hours after acute RT
48
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Different planes - different directions
ATPhase - oxidative

49. recent study shown that RT can hinder ________ improvements
Low to moderate intensity w/high volume and short rest intervals (body-building)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Norepinephrine - dopamine
VO2max

50. greater acute growth hormone response =
Low to moderate intensity w/high volume and short rest intervals (body-building)
Greater ability to tolerate and sustain prolonged high exercise intensitites
Concentric
Eccentric