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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. heavy RT ___________ blood flow to the working muscles
Decreases - increases
Frequency - volume - intensity
Mechanical loading - bone modeling
Decreases

2. new bone is formed on the _______ - increasing diameter and strength
Periosteum
Protein deposition
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
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

3. ncrease nearal drive comes from (3)
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
Reservoir - IIx - IIax - IIa - IIac - IIc
Ventilation equivalent for oxygen

4. RT increases the angle of _______ in _______ muscels
48
exhaustion
Norepinephrine - dopamine
Penation - penate

5. EMG studies show increases in _____ ______ but not the ____ ______
general adaption syndrome
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Neural activation - precise mechanism
strength endurance

6. metabolic factors include...
Androgen receptor - testosterone - testosterone derivatives
exhaustion
Low to moderate intensity w/high volume and short rest intervals (body-building)
Frequency - volume - intensity

7. excessive training on a short-term basis is called...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Hydroxyapatite
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Mechanical loading - bone modeling

8. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
Micro fractures - structural fatigue
Valsalva maneuver
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

9. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Cross-linking
Androgen receptor - testosterone - testosterone derivatives
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
X - a

10. increased ventilation efficiency is characterized by a reduced
Decreases - increases
Ventilation equivalent for oxygen
Blood supply - synovial fluid
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

11. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
alarm reaction
Mechano growth factor
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

12. immobilization of a joint...
muscular endurance
Valsalva maneuver
Peripheral - global
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

13. ligaments contain elastic fibers or ______
Hydroxyapatite
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Blood lactate - growth hormone
Elastin

14. to surpass the MES - an exercise must be ____ _____
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Weight bearing
Increase in number of muscle cells through longitudinal splitting - rather than lateral
strength endurance

15. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Young - mature
Parallel
Frequency - volume - intensity
Periosteum

16. cholesterol changes?
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Protein - carbohydrate
Mechanical loading - bone modeling
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

17. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Ventilation equivalent for oxygen
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Firing rate - recruitment
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

18. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Valsalva maneuver
No hormonal changes - must look for sympathetic overtraining syndrome signs
Young - mature

19. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
112
neuromuscular specificity
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

20. Neural adaptaions begin in the
Periosteum
Capillary density
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Motor cortex

21. process of protein synthesis (3)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
X - a
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

22. 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 in number of muscle cells through longitudinal splitting - rather than lateral
Bone mineral density - quantity of mineral deposited in a given bone area
Decreases

23. yogenesis
PH
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
general adaption syndrome
Neural activation - precise mechanism

24. ventilation is elevated during the set but _________ during the first minute of recovery
Blood lactate - growth hormone
Goes up further
Decreases - increases
Minimal esential strain - thought to be 1/10 force needed to fracture.

25. blood pressure response is higher in the ______ phase
Hydroxyapatite
Concentric
More testosterone levels for assistive exercises
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

26. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Capillary density
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Factors that stiumulate new bone formation
Power - slow-velocity strength

27. osteogenic stiumuli
Sprint - aerobic endurance
Norepinephrine - dopamine
Factors that stiumulate new bone formation
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

28. The ability to exert maximal force in the shortest amount of time.
power
Peripheral - global
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Blood lactate - growth hormone

29. buffering capacity of 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
Increase acid-base balance during excercise
Progressive overload
Norepinephrine - dopamine

30. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
strength
IIx -
Firing rate - recruitment
Minimal esential strain - thought to be 1/10 force needed to fracture.

31. 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
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Peak bone mass
PH

32. new myofilaments are added to the _______ myofibril - increasing the ______
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
16 -38
Periphery - diameter
T

33. cartilage functions: (3)
muscular endurance
Norepinephrine - dopamine
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
Valsalva maneuver

34. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Eccentric
48

35. use ______ excercises to directly load the ____ and the ______
maximal strength
neuromuscular specificity
They're all recruited in consecutive order to produce maximum force
Structural - spine - hip

36. metabolic factors include...
Motor cortex
2 or fewer
Mechanical forces created during exercise
Low to moderate intensity w/high volume and short rest intervals (body-building)

37. 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
Ventilation equivalent for oxygen
mechanical specificity
metabolic specificity

38. reflex potentiation is increased by____ to ____ % w/resistance training
Micro fractures - structural fatigue
19-55
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
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

39. Size principle
Fibrous connective tissues that surround a separate different organizational levels of muscle
Capillary density
Left ventrical chamber size/volume much higher in endurance athletes
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

40. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Blood supply - synovial fluid
VO2max
Valsalva maneuver
T

41. RT increases epinephrine - _______ & ________
exhaustion
Collagen
Norepinephrine - dopamine
Periosteum

42. osteoblasts
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
Hydroxyapatite
They're all recruited in consecutive order to produce maximum force

43. greater acute growth hormone response =
Mechanical forces created during exercise
Eccentric
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

44. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
VO2max
Neural recruitment
metabolic specificity

45. 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
power
Decreases
Firing rate - recruitment

46. increased ventilation efficiency is characterized by a reduced
Greater than or equal to 16
Eccentric
Ventilation equivalent for oxygen
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

47. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
F
IIx -
Cardiac output - stroke volume
Penation - penate

48. blood pressure response is higher in the ______ phase
strength endurance
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Bone mineral density - quantity of mineral deposited in a given bone area
Concentric

49. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Found on articulating surface of bones
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

50. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Progressive overload
Interface between nerve and skeletal muscle.
Bone - tendon - and ligaments - cartilage