Test your basic knowledge |

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. BMD
T
Bone mineral density - quantity of mineral deposited in a given bone area
Shortens
112

2. due to muscle size increase - ________ _______ decreases
Not as many
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Eccentric

3. volume-related overtraining shows: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Increase of muscle size/CSA (cross-sectional area)
Calcium
Area

4. Neural adaptaions begin in the
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
Motor cortex
F
Androgen receptor - testosterone - testosterone derivatives

5. Neural adaptaions begin in the
Motor cortex
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Parallel
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

6. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
strength
mechanical specificity
Fast-twitch only - explosive movements (less than a second) ex. plyo

7. endocrine adaptations and responses to anaerobic training: (4)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
general adaption syndrome
Neural activation - precise mechanism
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

8. Hypertrophy
Timing
PH
Increase of muscle size/CSA (cross-sectional area)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

9. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Tendon stiffness
Lactate threshold
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

10. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
F
Cardiac output - stroke volume
Increase speed/explosiveness
10 - 5-7

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

12. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Fast-twitch only - explosive movements (less than a second) ex. plyo
Peripheral - global
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
Different planes - different directions

13. ________ or _______ training could impact cardiovascular response though
Penation - penate
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Body-building - circuit
Peripheral - global

14. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Gene expression - protein sythesis
Collagen
Young - mature
mechanical specificity

15. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
19-55
Structural - spine - hip
Androgen receptor - testosterone - testosterone derivatives
Cross-linking

16. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Marrow cavity -
Calcium
Onset

17. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Left ventrical chamber size/volume much higher in endurance athletes
X - a
Goes up further
2 or fewer

18. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Cardiac output - stroke volume
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
II - I - fast-twitch

19. sprint training enhances ____ release - useful for speed and power production
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Calcium
Body-building - circuit
exhaustion

20. cortical bone
II - I - fast-twitch
X - a
Goes up further
Compact - dense outer shell

21. RT increases the angle of _______ in _______ muscels
19-55
Protein - carbohydrate
Increase - decrease
Penation - penate

22. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Area
Found on articulating surface of bones
Glycolitic - metabolites

23. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Fibrous connective tissues that surround a separate different organizational levels of muscle
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
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

24. type IIx change their _________ isoform content to become more ___________
exhaustion
Elastin
Shortens
ATPhase - oxidative

25. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Power - slow-velocity strength
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
resistance development

26. increased buffering capacity allows
X - a
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Glycolitic - metabolites
More testosterone levels for assistive exercises

27. high correlations between ____ ______ and ______ _______ concentrations have been shown
Reservoir - IIx - IIax - IIa - IIac - IIc
general adaption syndrome
Collagen
Blood lactate - growth hormone

28. This can help power exercises because
Increase speed/explosiveness
Increase - decrease
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Interface between nerve and skeletal muscle.

29. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical forces created during exercise
Cross-linking
Progressive overload
112

30. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Greater ability to tolerate and sustain prolonged high exercise intensitites
Periphery - diameter

31. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Parallel
Structural - spine - hip
They're all recruited in consecutive order to produce maximum force

32. yogenesis
Interface between nerve and skeletal muscle.
Different planes - different directions
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
ATPhase - oxidative

33. hyaline cartilage
Found on articulating surface of bones
Body-building - circuit
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
Timing

34. parent protein
Procollagen - synthesized and secreted by fibroblasts
Young - mature
Concentric
Blood lactate - growth hormone

35. major difference between resistance and aerobic exercise (in regards to the heart)...
Rough form found in intervertebral disks of spine and where tendons attach to bones
Low to moderate intensity w/high volume and short rest intervals (body-building)
Left ventrical chamber size/volume much higher in endurance athletes
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

36. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Peripheral - global
Protein deposition
Not as many
metabolic specificity

37. ust be done at a high enough intensity to be above the _______ _______
Calcium
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Lactate threshold

38. heavy RT ___________ blood flow to the working muscles
Excessive soreness and fatigue
Decreases - increases
Micro fractures - structural fatigue
Decreases

39. become mineralized as calcium phosphate crystals or ________
Decreases - increases
Rough form found in intervertebral disks of spine and where tendons attach to bones
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Hydroxyapatite

40. selective recruitment
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Increase in bone size and density
Fast-twitch only - explosive movements (less than a second) ex. plyo
19-55

41. RT increases: (4)
Young - mature
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Rough form found in intervertebral disks of spine and where tendons attach to bones
More testosterone levels for assistive exercises

42. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Blood supply - synovial fluid
Norepinephrine - dopamine
Increase speed/explosiveness

43. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
48
resistance development
Higher (counter-productive to force development)
Increase in number of muscle cells through longitudinal splitting - rather than lateral

44. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Goes up further
Found on articulating surface of bones
Power - slow-velocity strength

45. can happen in as little as _____ weeks (in trained athletes)
More testosterone levels for assistive exercises
Collagen molecules from osteoblasts
Nutrients - synovial fluid - articular cartilage
2 or fewer

46. 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
general adaption syndrome
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
strength endurance

47. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Increase - decrease
exhaustion
alarm reaction
Androgen receptor - testosterone - testosterone derivatives

48. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Collagen molecules from osteoblasts
strength
II - I - fast-twitch
Training one limb can result in increase of strength in the other too

49. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
More testosterone levels for assistive exercises
Fast-twitch only - explosive movements (less than a second) ex. plyo
Parallel

50. parasympathetic overtraining is...
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increased parasympathetic activity at rest and w/exercise
Structural - spine - hip
neuromuscular specificity