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Resistance Training Concepts

Instructions:

Answer 50 questions in 15 minutes.
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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. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Concentric
Blood supply - synovial fluid
Protein deposition
Increase in bone size and density

2. sites where connective tissue can increase: (3)
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
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Body-building - circuit
Greater than or equal to 16

3. heavy RT ___________ blood flow to the working muscles
Fibrous connective tissues that surround a separate different organizational levels of muscle
Decreases
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
general adaption syndrome

4. same effect with ______ ________
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Capillary density
strength endurance
Lactate threshold

5. larger pennation angles can accomodate greater _____ ________
Periosteum
Bone - tendon - and ligaments - cartilage
Protein deposition
Sprint - aerobic endurance

6. primary structural component of all connective tissue...
16 -38
X - a
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Collagen

7. AR: (reacts with ______ and _______ ________)
PH
Androgen receptor - testosterone - testosterone derivatives
Factors that stiumulate new bone formation
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

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

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9. primary structural component of all connective tissue...
Glycolitic - metabolites
2 or fewer
muscular endurance
Collagen

10. can happen in as little as _____ weeks (in trained athletes)
Calcium
Procollagen - synthesized and secreted by fibroblasts
Neural activation - precise mechanism
2 or fewer

11. primary stimulus for growth of tendons - ligaments and fascia are the
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Collagen molecules from osteoblasts
Cross-linking
Mechanical forces created during exercise

12. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
metabolic specificity
Valsalva maneuver

13. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Concentric
Sprint - aerobic endurance
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

14. blood vessels from the _____ ______ extend into the dense cortical bone
Fibrous connective tissues that surround a separate different organizational levels of muscle
Marrow cavity -
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

15. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Protein deposition
metabolic specificity
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

16. parent protein
Glycolitic - metabolites
muscular endurance
Spongy - bridges cortical bone
Procollagen - synthesized and secreted by fibroblasts

17. 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
Micro fractures - structural fatigue
Marrow cavity -
T

18. speed and power training depend on optimal...
Neural recruitment
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
Progressive overload
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

19. The ability to exert maximal force in the shortest amount of time.
power
Neural activation - precise mechanism
Mechanical loading - bone modeling
Different planes - different directions

20. Synchronization is critical to ____ of force production
Timing
They're all recruited in consecutive order to produce maximum force
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Androgen receptor - testosterone - testosterone derivatives

21. maximum bone mass achieved...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Peak bone mass
II - I - fast-twitch
Collagen

22. parasympathetic overtraining is...
Protein deposition
Cross-linking
Peripheral - global
Increased parasympathetic activity at rest and w/exercise

23. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Marrow cavity -
112
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Factors that stiumulate new bone formation

24. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Peak bone mass
Blood supply - synovial fluid
16 -38

25. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Cross-linking
Motor cortex

26. RT increases: (4)
ATPhase - oxidative
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
PH
Increase in bone size and density

27. stroke volume and cardiac output increase mostly during the ________ phase
strength
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
Eccentric
Neural recruitment

28. EMG studies show increases in _____ ______ but not the ____ ______
ATPhase - oxidative
Neural activation - precise mechanism
Progressive overload
power

29. due to muscle size increase - ________ _______ decreases
Protein - carbohydrate
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Body-building - circuit
10 - 5-7

30. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Area
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
Progressive overload
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

31. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
6 - few workouts
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Sprint - aerobic endurance

32. Mechanical factors include
Excessive soreness and fatigue
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Not as many
Body-building - circuit

33. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
ATPhase - oxidative
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Reservoir - IIx - IIax - IIa - IIac - IIc

34. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Increase speed/explosiveness
Nutrients - synovial fluid - articular cartilage
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
T

35. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
ATPhase - oxidative
Compact - dense outer shell
Collagen
strength endurance

36. ncrease nearal drive comes from (3)
Micro fractures - structural fatigue
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
6 - few workouts

37. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Firing rate - recruitment
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Different planes - different directions

38. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Compact - dense outer shell
Bone - tendon - and ligaments - cartilage
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
strength endurance

39. neuromuscular junction (NMJ)
Found on articulating surface of bones
Goes up further
Interface between nerve and skeletal muscle.
Norepinephrine - dopamine

40. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
Downregulate
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
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

41. anaerobic training increases the _____ of the NMJ
Area
strength
Different planes - different directions
Lactate threshold

42. yogenesis
Capillary density
Mechanical forces created during exercise
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

43. Synchronization is critical to ____ of force production
Decreases
Concentric
Marrow cavity -
Timing

44. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Collagen
19-55

45. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Protein - carbohydrate
Increase speed/explosiveness
muscular endurance

46. This can help power exercises because
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
The spinal cord (along the corticopinal tracts)
Increase speed/explosiveness
Neural activation - precise mechanism

47. ncrease nearal drive comes from (3)
Increased parasympathetic activity at rest and w/exercise
power
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Area

48. 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
VO2max
Higher (counter-productive to force development)
Androgen receptor - testosterone - testosterone derivatives

49. yperplasia
Concentric
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Young - mature
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

50. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Nutrients - synovial fluid - articular cartilage
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
X - a
II - I - fast-twitch