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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. fascia
Spongy - bridges cortical bone
Fibrous connective tissues that surround a separate different organizational levels of muscle
112
Different planes - different directions

2. sites where connective tissue can increase: (3)
alarm reaction
Hydroxyapatite
resistance development
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

3. Bilateral deficit
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
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
112

4. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Power - slow-velocity strength
VO2max

5. type IIx change their _________ isoform content to become more ___________
resistance development
ATPhase - oxidative
Blood lactate - growth hormone
Decreases

6. recent study shown that RT can hinder ________ improvements
Shortens
Reservoir - IIx - IIax - IIa - IIac - IIc
VO2max
Increase in number of muscle cells through longitudinal splitting - rather than lateral

7. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
general adaption syndrome
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Androgen receptor - testosterone - testosterone derivatives

8. degree blood flow is increased depends on the: (3)
Elastin
Mechano growth factor
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

9. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Peripheral - global
Power - slow-velocity strength

10. RT increases: (4)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Interface between nerve and skeletal muscle.
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Bone - tendon - and ligaments - cartilage

11. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
ATPhase - oxidative
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Increase in bone size and density

12. new myofilaments are added to the _______ myofibril - increasing the ______
maximal strength
6 - few workouts
16 -38
Periphery - diameter

13. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
Increase acid-base balance during excercise
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Not as many

14. new bone is formed on the _______ - increasing diameter and strength
Procollagen - synthesized and secreted by fibroblasts
Tendon stiffness
Tendon stiffness
Periosteum

15. work large muscles first in a workout =
exhaustion
Power - slow-velocity strength
More testosterone levels for assistive exercises
Downregulate

16. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Bone - tendon - and ligaments - cartilage
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Protein - carbohydrate
Mechanical loading - bone modeling

17. ________ or _______ training could impact cardiovascular response though
Decreases
exhaustion
Body-building - circuit
Elastin

18. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
X - a
stability
Reservoir - IIx - IIax - IIa - IIac - IIc
T

19. overtraining
IIx -
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

20. cortical bone
Procollagen - synthesized and secreted by fibroblasts
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Ventilation equivalent for oxygen
Compact - dense outer shell

21. recent study shown that RT can hinder ________ improvements
The spinal cord (along the corticopinal tracts)
VO2max
ATPhase - oxidative
Rough form found in intervertebral disks of spine and where tendons attach to bones

22. increased buffering capacity allows
VO2max
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Periosteum
Mechano growth factor

23. parasympathetic overtraining is...
Greater ability to tolerate and sustain prolonged high exercise intensitites
F
Cross-linking
Increased parasympathetic activity at rest and w/exercise

24. new myofilaments are added to the _______ myofibril - increasing the ______
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Periphery - diameter
Goes up further
Training one limb can result in increase of strength in the other too

25. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Progressive overload
Decreases - increases
F

26. volume-related overtraining shows: (3)
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Lactate threshold
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

27. stroke volume and cardiac output increase mostly during the ________ phase
Eccentric
6 - few workouts
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Weight bearing

28. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
II - I - fast-twitch
Structural - spine - hip
Low to moderate intensity w/high volume and short rest intervals (body-building)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

29. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
muscular endurance
Blood lactate - growth hormone
Mechanical forces created during exercise

30. specific changes within a tendon are: (4)
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
Norepinephrine - dopamine
Tendon stiffness
Bone - tendon - and ligaments - cartilage

31. primary stimulus for growth of tendons - ligaments and fascia are the
Structural - spine - hip
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
muscular endurance
Mechanical forces created during exercise

32. speed and power training depend on optimal...
16 -38
Neural recruitment
Peak bone mass
Decreases - increases

33. interval training shown to increase BC by ___ to ____ %
Low to moderate intensity w/high volume and short rest intervals (body-building)
16 -38
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
Found on articulating surface of bones

34. glycolytic training ______ the rest cycle
Minimal esential strain - thought to be 1/10 force needed to fracture.
Frequency - volume - intensity
Increase speed/explosiveness
Shortens

35. MES
Norepinephrine - dopamine
Downregulate
Factors that stiumulate new bone formation
Minimal esential strain - thought to be 1/10 force needed to fracture.

36. ligaments contain elastic fibers or ______
Shortens
Elastin
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Onset

37. bone matrix
Tendon stiffness
Collagen molecules from osteoblasts
Increase - decrease
Periosteum

38. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
general adaption syndrome
Ventilation equivalent for oxygen
mechanical specificity

39. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Minimal esential strain - thought to be 1/10 force needed to fracture.
Sprint - aerobic endurance
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Neural recruitment

40. Cross-education
Rough form found in intervertebral disks of spine and where tendons attach to bones
II - I - fast-twitch
muscular endurance
Training one limb can result in increase of strength in the other too

41. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Decreases - increases
Compact - dense outer shell
More testosterone levels for assistive exercises

42. BMD
More testosterone levels for assistive exercises
neuromuscular specificity
Reservoir - IIx - IIax - IIa - IIac - IIc
Bone mineral density - quantity of mineral deposited in a given bone area

43. RT increases epinephrine - _______ & ________
Norepinephrine - dopamine
Procollagen - synthesized and secreted by fibroblasts
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

44. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Compact - dense outer shell
Bone - tendon - and ligaments - cartilage
PH

45. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Low to moderate intensity w/high volume and short rest intervals (body-building)
Tendon stiffness
Valsalva maneuver
Area

46. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
They're all recruited in consecutive order to produce maximum force
10 - 5-7
Norepinephrine - dopamine
Onset

47. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Increase of muscle size/CSA (cross-sectional area)
6 - few workouts
resistance development
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

48. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Ventilation equivalent for oxygen
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
hypertrophy
No hormonal changes - must look for sympathetic overtraining syndrome signs

49. can happen in as little as _____ weeks (in trained athletes)
Decreases
Body-building - circuit
Neural recruitment
2 or fewer

50. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Decreases - increases
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Bone - tendon - and ligaments - cartilage
general adaption syndrome