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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. anaerobic excercise substantially reduces ______ in both muscle and blood
Protein deposition
Spongy - bridges cortical bone
PH
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

2. 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
strength
II - I - fast-twitch
Norepinephrine - dopamine

3. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase in bone size and density
Timing

4. cholesterol changes?
Increase of muscle size/CSA (cross-sectional area)
Compact - dense outer shell
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
T

5. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
strength endurance
Blood supply - synovial fluid
Glycolitic - metabolites

6. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Collagen
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
strength endurance

7. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Peripheral - global
ATPhase - oxidative

8. recent study shown that RT can hinder ________ improvements
VO2max
Norepinephrine - dopamine
Reservoir - IIx - IIax - IIa - IIac - IIc
muscular endurance

9. selective recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Calcium
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Higher (counter-productive to force development)

10. sites where connective tissue can increase: (3)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
PH
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
Mechanical loading - bone modeling

11. blood pressure response is higher in the ______ phase
Gene expression - protein sythesis
Concentric
Gene expression - protein sythesis
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

12. Bilateral deficit
Minimal esential strain - thought to be 1/10 force needed to fracture.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
PH
Interface between nerve and skeletal muscle.

13. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Structural - spine - hip
neuromuscular specificity
II - I - fast-twitch

14. these cardio responses increase significantly during RT: (4)
Not as many
Downregulate
Neural recruitment
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

15. stroke volume and cardiac output increase mostly during the ________ phase
Increase acid-base balance during excercise
Eccentric
Increase of muscle size/CSA (cross-sectional area)
16 -38

16. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Collagen
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

17. anabolic hormones (4)

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18. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Concentric
Valsalva maneuver
Increased parasympathetic activity at rest and w/exercise
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

19. ________ or _______ training could impact cardiovascular response though
mechanical specificity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Greater than or equal to 16
Body-building - circuit

20. ________ or _______ training could impact cardiovascular response though
Peripheral - global
Glycolitic - metabolites
Tendon stiffness
Body-building - circuit

21. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Micro fractures - structural fatigue
Increase of muscle size/CSA (cross-sectional area)
6 - few workouts

22. insulin rates ________ blood glucose and amino acid changes
hypertrophy
neuromuscular specificity
Increase of muscle size/CSA (cross-sectional area)
Parallel

23. blood vessels from the _____ ______ extend into the dense cortical bone
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Increase speed/explosiveness
Low to moderate intensity w/high volume and short rest intervals (body-building)
Marrow cavity -

24. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Lactate threshold
Nutrients - synovial fluid - articular cartilage
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

25. fibrous cartilage
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
Rough form found in intervertebral disks of spine and where tendons attach to bones
Periphery - diameter
Marrow cavity -

26. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Motor cortex
Valsalva maneuver
Protein - carbohydrate
Factors that stiumulate new bone formation

27. EMG studies show increases in _____ ______ but not the ____ ______
Nutrients - synovial fluid - articular cartilage
Found on articulating surface of bones
Neural activation - precise mechanism
Peak bone mass

28. interval training shown to increase BC by ___ to ____ %
Neural recruitment
Decreases
16 -38
Sprint - aerobic endurance

29. yperplasia
Goes up further
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Collagen
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

30. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
Timing
16 -38
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

31. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Bone mineral density - quantity of mineral deposited in a given bone area
Increase - decrease
2 or fewer

32. a _______-________ supplement before and after a workout can attenuate AR downregulation
Nutrients - synovial fluid - articular cartilage
Calcium
Protein - carbohydrate
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

33. osteoblasts
strength
Young - mature
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Protein - carbohydrate

34. osteogenic stiumuli
112
Greater ability to tolerate and sustain prolonged high exercise intensitites
Goes up further
Factors that stiumulate new bone formation

35. stress fractures are ___ ______ and are caused by ____ ______
Minimal esential strain - thought to be 1/10 force needed to fracture.
Micro fractures - structural fatigue
Minimal esential strain - thought to be 1/10 force needed to fracture.
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

36. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Parallel
Penation - penate
Norepinephrine - dopamine

37. muscle fiber hypertrohy requires ______ workouts
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Greater than or equal to 16
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
VO2max

38. glycolytic training ______ the rest cycle
Bone - tendon - and ligaments - cartilage
Shortens
Frequency - volume - intensity
Decreases

39. type I for: _____ _______ ________ and type II for ______
48
Bone - tendon - and ligaments - cartilage
Increase of muscle size/CSA (cross-sectional area)
Found on articulating surface of bones

40. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Interface between nerve and skeletal muscle.
Cardiac output - stroke volume
More testosterone levels for assistive exercises
Power - slow-velocity strength

41. new bone is formed on the _______ - increasing diameter and strength
Progressive overload
Periosteum
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
alarm reaction

42. increase in muscle strenght or mass =
Increase in bone size and density
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Collagen molecules from osteoblasts
IIx -

43. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Firing rate - recruitment
general adaption syndrome
II - I - fast-twitch
Weight bearing

44. degree blood flow is increased depends on the: (3)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
16 -38
Goes up further
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

45. major difference between resistance and aerobic exercise (in regards to the heart)...
Increase acid-base balance during excercise
Left ventrical chamber size/volume much higher in endurance athletes
T
19-55

46. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Bone - tendon - and ligaments - cartilage
Not as many
112
19-55

47. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Bone mineral density - quantity of mineral deposited in a given bone area
Cross-linking
Greater ability to tolerate and sustain prolonged high exercise intensitites
Goes up further

48. ____ in synthesis and ______ in degradation
Nutrients - synovial fluid - articular cartilage
Increase - decrease
More testosterone levels for assistive exercises
X - a

49. Synchronization is critical to ____ of force production
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Timing
Gene expression - protein sythesis
VO2max

50. parasympathetic overtraining is...
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increased parasympathetic activity at rest and w/exercise
Valsalva maneuver
2 or fewer