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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. speed and power training depend on optimal...
alarm reaction
Protein - carbohydrate
Neural recruitment
Protein deposition

2. psychological factors: (12)
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
Glycolitic - metabolites
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Fibrous connective tissues that surround a separate different organizational levels of muscle

3. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
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
metabolic specificity
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

4. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Capillary density
Decreases
metabolic specificity
Decreases - increases

5. process of protein synthesis (3)
112
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
F

6. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Onset
Mechano growth factor
10 - 5-7
Periosteum

7. cortical bone
Compact - dense outer shell
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Hydroxyapatite
II - I - fast-twitch

8. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Periphery - diameter
Capillary density
neuromuscular specificity
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

9. metabolic factors include...
Hydroxyapatite
muscular endurance
Not as many
Low to moderate intensity w/high volume and short rest intervals (body-building)

10. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
No hormonal changes - must look for sympathetic overtraining syndrome signs
resistance development
Motor cortex

11. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
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
Bone - tendon - and ligaments - cartilage
Glycolitic - metabolites

12. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Periosteum
Factors that stiumulate new bone formation
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Blood supply - synovial fluid

13. supercompensation effect
Power - slow-velocity strength
Structural - spine - hip
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Parallel

14. bone matrix
48
Collagen molecules from osteoblasts
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

15. due to muscle size increase - ________ _______ decreases
Peripheral - global
strength
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Collagen molecules from osteoblasts

16. ____ in synthesis and ______ in degradation
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Androgen receptor - testosterone - testosterone derivatives
Progressive overload
Increase - decrease

17. Anaerobic training
Blood supply - synovial fluid
Glycolitic - metabolites
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Calcium

18. increase in muscle strenght or mass =
muscular endurance
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Protein - carbohydrate
Increase in bone size and density

19. ________ or _______ training could impact cardiovascular response though
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Body-building - circuit
Area
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

20. yperplasia
Fast-twitch only - explosive movements (less than a second) ex. plyo
Mechanical forces created during exercise
Different planes - different directions
Increase in number of muscle cells through longitudinal splitting - rather than lateral

21. Hypertrophy
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
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Increase of muscle size/CSA (cross-sectional area)
Lactate threshold

22. RT increases the angle of _______ in _______ muscels
Higher (counter-productive to force development)
Spongy - bridges cortical bone
Low to moderate intensity w/high volume and short rest intervals (body-building)
Penation - penate

23. ligaments contain elastic fibers or ______
resistance development
19-55
Elastin
stability

24. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Bone mineral density - quantity of mineral deposited in a given bone area
Different planes - different directions
Greater ability to tolerate and sustain prolonged high exercise intensitites
Peripheral - global

25. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Downregulate
Capillary density

26. This can help power exercises because
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Cardiac output - stroke volume
Increase speed/explosiveness
Collagen

27. endocrine adaptations and responses to anaerobic training: (4)
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
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Reservoir - IIx - IIax - IIa - IIac - IIc
Fibrous connective tissues that surround a separate different organizational levels of muscle

28. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
Found on articulating surface of bones
10 - 5-7
Left ventrical chamber size/volume much higher in endurance athletes

29. primary structural component of all connective tissue...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Collagen
Greater ability to tolerate and sustain prolonged high exercise intensitites
muscular endurance

30. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Increased parasympathetic activity at rest and w/exercise
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
6 - few workouts
F

31. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
T
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Young - mature

32. increase in muscle strenght or mass =
Bone mineral density - quantity of mineral deposited in a given bone area
Increase in bone size and density
Periphery - diameter
alarm reaction

33. degree blood flow is increased depends on the: (3)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Gene expression - protein sythesis
strength

34. trabecular bone
48
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Spongy - bridges cortical bone
Minimal esential strain - thought to be 1/10 force needed to fracture.

35. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Penation - penate
Periosteum
Procollagen - synthesized and secreted by fibroblasts

36. MES
F
X - a
Minimal esential strain - thought to be 1/10 force needed to fracture.
metabolic specificity

37. work large muscles first in a workout =
More testosterone levels for assistive exercises
48
Eccentric
Glycolitic - metabolites

38. increased ventilation efficiency is characterized by a reduced
Neural recruitment
Onset
resistance development
Ventilation equivalent for oxygen

39. Synchronization is critical to ____ of force production
Factors that stiumulate new bone formation
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Timing

40. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical forces created during exercise
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
The spinal cord (along the corticopinal tracts)

41. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Progressive overload
Increase in number of muscle cells through longitudinal splitting - rather than lateral

42. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
mechanical specificity
16 -38
Fast-twitch only - explosive movements (less than a second) ex. plyo
strength

43. anaerobic training increases the _____ of the NMJ
Area
Bone - tendon - and ligaments - cartilage
Periphery - diameter
Training one limb can result in increase of strength in the other too

44. 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
Frequency - volume - intensity
They're all recruited in consecutive order to produce maximum force

45. Bilateral deficit
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase in bone size and density
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Found on articulating surface of bones

46. cortical bone
Progressive overload
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Compact - dense outer shell
No hormonal changes - must look for sympathetic overtraining syndrome signs

47. due to muscle size increase - ________ _______ decreases
Frequency - volume - intensity
hypertrophy
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

48. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
Progressive overload
Body-building - circuit
Ventilation equivalent for oxygen

49. Size principle
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Different planes - different directions
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

50. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Mechanical forces created during exercise
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Peak bone mass