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Resistance Training Concepts

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Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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. blood pressure response is higher in the ______ phase
Fast-twitch only - explosive movements (less than a second) ex. plyo
Shortens
Concentric
strength endurance

2. these cardio responses increase significantly during RT: (4)
Increase in bone size and density
Procollagen - synthesized and secreted by fibroblasts
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Cardiac output - stroke volume

3. intensity-related overtraining shows...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Glycolitic - metabolites
No hormonal changes - must look for sympathetic overtraining syndrome signs

4. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
6 - few workouts
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
Calcium
maximal strength

5. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Capillary density
Glycolitic - metabolites
Valsalva maneuver

6. The ability of the body to maintain postural equilibrium and support joints during movement.
power
power
Mechanical forces created during exercise
stability

7. ____ in synthesis and ______ in degradation
Neural activation - precise mechanism
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase - decrease

8. process of protein synthesis (3)
6 - few workouts
Shortens
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Valsalva maneuver

9. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
No hormonal changes - must look for sympathetic overtraining syndrome signs
alarm reaction
Decreases - increases

10. major difference between resistance and aerobic exercise (in regards to the heart)...
Not as many
Periosteum
Left ventrical chamber size/volume much higher in endurance athletes
resistance development

11. a _______-________ supplement before and after a workout can attenuate AR downregulation
Fast-twitch only - explosive movements (less than a second) ex. plyo
Protein - carbohydrate
Bone mineral density - quantity of mineral deposited in a given bone area
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

12. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Increase speed/explosiveness
No hormonal changes - must look for sympathetic overtraining syndrome signs
Mechanical forces created during exercise

13. stress fractures are ___ ______ and are caused by ____ ______
ATPhase - oxidative
2 or fewer
Hydroxyapatite
Micro fractures - structural fatigue

14. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Mechanical forces created during exercise
Excessive soreness and fatigue
Progressive overload
Decreases

15. ust be done at a high enough intensity to be above the _______ _______
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Lactate threshold
Decreases - increases
More testosterone levels for assistive exercises

16. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
Training one limb can result in increase of strength in the other too
The spinal cord (along the corticopinal tracts)
Minimal esential strain - thought to be 1/10 force needed to fracture.

17. fibrous cartilage
Timing
stability
Rough form found in intervertebral disks of spine and where tendons attach to bones
Nutrients - synovial fluid - articular cartilage

18. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Motor cortex
Power - slow-velocity strength
Increased parasympathetic activity at rest and w/exercise
Collagen molecules from osteoblasts

19. RT increases epinephrine - _______ & ________
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Left ventrical chamber size/volume much higher in endurance athletes
Sprint - aerobic endurance
Norepinephrine - dopamine

20. increased ventilation efficiency is characterized by a reduced
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
10 - 5-7
ATPhase - oxidative
Ventilation equivalent for oxygen

21. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
F
Increased parasympathetic activity at rest and w/exercise
Higher (counter-productive to force development)

22. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Concentric
16 -38

23. RT increases the angle of _______ in _______ muscels
Penation - penate
Norepinephrine - dopamine
Downregulate
Weight bearing

24. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Lactate threshold
Fibrous connective tissues that surround a separate different organizational levels of muscle
Procollagen - synthesized and secreted by fibroblasts
metabolic specificity

25. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase - decrease
Neural recruitment
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

26. greater acute growth hormone response =
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Greater ability to tolerate and sustain prolonged high exercise intensitites
Shortens
Protein - carbohydrate

27. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Body-building - circuit
Blood supply - synovial fluid
Greater ability to tolerate and sustain prolonged high exercise intensitites

28. can happen in as little as _____ weeks (in trained athletes)
Compact - dense outer shell
Calcium
Bone - tendon - and ligaments - cartilage
2 or fewer

29. yperplasia
Cardiac output - stroke volume
Weight bearing
metabolic specificity
Increase in number of muscle cells through longitudinal splitting - rather than lateral

30. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Timing
Tendon stiffness
Goes up further
mechanical specificity

31. Anaerobic training
Onset
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Timing
stability

32. volume-related overtraining shows: (3)
exhaustion
They're all recruited in consecutive order to produce maximum force
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
neuromuscular specificity

33. heavy RT ___________ blood flow to the working muscles
Penation - penate
Decreases
Parallel
VO2max

34. parent protein
II - I - fast-twitch
Procollagen - synthesized and secreted by fibroblasts
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. 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

35. work large muscles first in a workout =
Interface between nerve and skeletal muscle.
More testosterone levels for assistive exercises
Structural - spine - hip
Ventilation equivalent for oxygen

36. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
IIx -
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
10 - 5-7

37. interval training shown to increase BC by ___ to ____ %
Gene expression - protein sythesis
16 -38
Periosteum
Bone mineral density - quantity of mineral deposited in a given bone area

38. use ______ excercises to directly load the ____ and the ______
alarm reaction
10 - 5-7
Fast-twitch only - explosive movements (less than a second) ex. plyo
Structural - spine - hip

39. protein synthesis is elevated up to _____ hours after acute RT
48
Marrow cavity -
Procollagen - synthesized and secreted by fibroblasts
Periphery - diameter

40. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
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
10 - 5-7
Neural recruitment

41. high correlations between ____ ______ and ______ _______ concentrations have been shown
Penation - penate
Blood lactate - growth hormone
stability
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

42. EMG studies show increases in _____ ______ but not the ____ ______
6 - few workouts
Cross-linking
Cardiac output - stroke volume
Neural activation - precise mechanism

43. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Increase - decrease
Reservoir - IIx - IIax - IIa - IIac - IIc
Valsalva maneuver
Norepinephrine - dopamine

44. force transmission per unit of strain - or tendon elongation...
Eccentric
Tendon stiffness
Compact - dense outer shell
T

45. larger pennation angles can accomodate greater _____ ________
Elastin
Tendon stiffness
Procollagen - synthesized and secreted by fibroblasts
Protein deposition

46. excessively high volume (beyond the athlete's ability to recover) can result in...
stability
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
2 or fewer
Excessive soreness and fatigue

47. blood vessels from the _____ ______ extend into the dense cortical bone
Rough form found in intervertebral disks of spine and where tendons attach to bones
Body-building - circuit
48
Marrow cavity -

48. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
X - a
Nutrients - synovial fluid - articular cartilage
muscular endurance

49. bone matrix
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Factors that stiumulate new bone formation
Collagen molecules from osteoblasts

50. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
T
strength
Ventilation equivalent for oxygen

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Resistance Training Concepts

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