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. process of protein synthesis (3)
Parallel
Area
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
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

2. RT increases epinephrine - _______ & ________
The spinal cord (along the corticopinal tracts)
Concentric
Norepinephrine - dopamine
Area

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

Warning: Invalid argument supplied for foreach() in /var/www/html/basicversity.com/show_quiz.php on line 183

4. RT increases the angle of _______ in _______ muscels
Tendon stiffness
strength endurance
Penation - penate
Bone mineral density - quantity of mineral deposited in a given bone area

5. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Spongy - bridges cortical bone
Glycolitic - metabolites
T
Neural recruitment

6. buffering capacity of skeletal muscle
Weight bearing
Neural activation - precise mechanism
Hydroxyapatite
Increase acid-base balance during excercise

7. overtraining
Shortens
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
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

8. blood pressure response is higher in the ______ phase
Concentric
Found on articulating surface of bones
Decreases - increases
Bone - tendon - and ligaments - cartilage

9. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Factors that stiumulate new bone formation
Nutrients - synovial fluid - articular cartilage
Glycolitic - metabolites

10. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Glycolitic - metabolites
Gene expression - protein sythesis
Increase - decrease
Blood supply - synovial fluid

11. fibrous cartilage
Left ventrical chamber size/volume much higher in endurance athletes
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
Rough form found in intervertebral disks of spine and where tendons attach to bones
Weight bearing

12. Neural adaptaions begin in the
Mechanical forces created during exercise
Motor cortex
Collagen molecules from osteoblasts
Peripheral - global

13. supercompensation effect
Androgen receptor - testosterone - testosterone derivatives
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Eccentric
VO2max

14. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Higher (counter-productive to force development)
general adaption syndrome
Timing

15. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
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
stability
maximal strength
Increase of muscle size/CSA (cross-sectional area)

16. muscle fiber hypertrohy requires ______ workouts
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Greater than or equal to 16
Periphery - diameter
Gene expression - protein sythesis

17. glycolytic training ______ the rest cycle
Shortens
Spongy - bridges cortical bone
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
They're all recruited in consecutive order to produce maximum force

18. supercompensation effect
Collagen
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Elastin
Protein deposition

19. yperplasia
VO2max
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
muscular endurance
Increase in number of muscle cells through longitudinal splitting - rather than lateral

20. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Protein - carbohydrate
Downregulate
T

21. 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)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Increased parasympathetic activity at rest and w/exercise
exhaustion

22. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Calcium
neuromuscular specificity
metabolic specificity
Nutrients - synovial fluid - articular cartilage

23. selective recruitment
Excessive soreness and fatigue
Increased parasympathetic activity at rest and w/exercise
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Fast-twitch only - explosive movements (less than a second) ex. plyo

24. interval training shown to increase BC by ___ to ____ %
Cardiac output - stroke volume
Fast-twitch only - explosive movements (less than a second) ex. plyo
Androgen receptor - testosterone - testosterone derivatives
16 -38

25. 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
Periphery - diameter
Greater than or equal to 16
Blood supply - synovial fluid

26. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
alarm reaction
exhaustion
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

27. anabolic hormones (4)

Warning: Invalid argument supplied for foreach() in /var/www/html/basicversity.com/show_quiz.php on line 183

28. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
112
Not as many

29. Cross-education
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
neuromuscular specificity
VO2max

30. recent study shown that RT can hinder ________ improvements
VO2max
No hormonal changes - must look for sympathetic overtraining syndrome signs
Frequency - volume - intensity
neuromuscular specificity

31. these cardio responses increase significantly during RT: (4)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Fibrous connective tissues that surround a separate different organizational levels of muscle
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

32. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Training one limb can result in increase of strength in the other too
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
Area

33. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Mechano growth factor
Not as many
Structural - spine - hip
Periphery - diameter

34. RT increases the angle of _______ in _______ muscels
Penation - penate
Increase of muscle size/CSA (cross-sectional area)
muscular endurance
Young - mature

35. osteogenic stiumuli
F
Increase acid-base balance during excercise
Not as many
Factors that stiumulate new bone formation

36. programs designed to stimulate bone growth need to incorporate: (6)
Increase speed/explosiveness
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
PH

37. The ability of the body to maintain postural equilibrium and support joints during movement.
They're all recruited in consecutive order to produce maximum force
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
stability
Neural recruitment

38. sympathetic overtraining is...
Androgen receptor - testosterone - testosterone derivatives
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
Protein deposition
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

39. increase in muscle strenght or mass =
Fast-twitch only - explosive movements (less than a second) ex. plyo
Progressive overload
Increase in bone size and density
Ventilation equivalent for oxygen

40. parent protein
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
They're all recruited in consecutive order to produce maximum force
Procollagen - synthesized and secreted by fibroblasts
Glycolitic - metabolites

41. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Body-building - circuit
Protein deposition
10 - 5-7
Blood supply - synovial fluid

42. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Elastin
Protein - carbohydrate
Body-building - circuit
Firing rate - recruitment

43. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Weight bearing
Shortens
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Cardiac output - stroke volume

44. AR: (reacts with ______ and _______ ________)
Frequency - volume - intensity
resistance development
Fibrous connective tissues that surround a separate different organizational levels of muscle
Androgen receptor - testosterone - testosterone derivatives

45. endocrine adaptations and responses to anaerobic training: (4)
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
Timing
2 or fewer
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

46. glycogen content can rise as much as ______% after only 5 months of body-building style programs
power
Neural recruitment
112
Structural - spine - hip

47. hyaline cartilage
48
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Not as many
Found on articulating surface of bones

48. parent protein
They're all recruited in consecutive order to produce maximum force
Shortens
Procollagen - synthesized and secreted by fibroblasts
Onset

49. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Neural activation - precise mechanism
Bone mineral density - quantity of mineral deposited in a given bone area
Frequency - volume - intensity
Firing rate - recruitment

50. work large muscles first in a workout =
More testosterone levels for assistive exercises
Area
Marrow cavity -
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix