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. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Fibrous connective tissues that surround a separate different organizational levels of muscle
II - I - fast-twitch
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increased parasympathetic activity at rest and w/exercise

2. RT increases the angle of _______ in _______ muscels
Fibrous connective tissues that surround a separate different organizational levels of muscle
Penation - penate
Compact - dense outer shell
Mechanical loading - bone modeling

3. excessive training on a short-term basis is called...
Greater than or equal to 16
Rough form found in intervertebral disks of spine and where tendons attach to bones
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
19-55

4. blood pressure response is higher in the ______ phase
Downregulate
II - I - fast-twitch
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Concentric

5. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Increase in bone size and density
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
VO2max

6. The ability of the body to maintain postural equilibrium and support joints during movement.
Elastin
Calcium
stability
Rough form found in intervertebral disks of spine and where tendons attach to bones

7. Size principle
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
resistance development
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Area

8. type I for: _____ _______ ________ and type II for ______
Increased parasympathetic activity at rest and w/exercise
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Bone - tendon - and ligaments - cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones

9. yogenesis
VO2max
Glycolitic - metabolites
Bone - tendon - and ligaments - cartilage
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

10. cartilage functions: (3)
Minimal esential strain - thought to be 1/10 force needed to fracture.
Hydroxyapatite
Structural - spine - hip
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

11. muscle fiber hypertrohy requires ______ workouts
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Elastin
Different planes - different directions
Greater than or equal to 16

12. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increase of muscle size/CSA (cross-sectional area)
Blood supply - synovial fluid
Protein deposition

13. Neural adaptaions begin in the
Motor cortex
Increase - decrease
PH
Fibrous connective tissues that surround a separate different organizational levels of muscle

14. metabolic factors include...
Onset
Low to moderate intensity w/high volume and short rest intervals (body-building)
Mechano growth factor
10 - 5-7

15. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Timing
Gene expression - protein sythesis
strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

16. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Blood supply - synovial fluid
Spongy - bridges cortical bone
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Mechano growth factor

17. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
IIx -
10 - 5-7

18. greater acute growth hormone response =
resistance development
Marrow cavity -
Greater ability to tolerate and sustain prolonged high exercise intensitites
ATPhase - oxidative

19. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
metabolic specificity
Capillary density
Minimal esential strain - thought to be 1/10 force needed to fracture.
X - a

20. Hypertrophy
Downregulate
Increase of muscle size/CSA (cross-sectional area)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

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
F
Androgen receptor - testosterone - testosterone derivatives
Cross-linking

22. endocrine adaptations and responses to anaerobic training: (4)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
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
Power - slow-velocity strength

23. 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
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Calcium
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

24. BMD
hypertrophy
Blood supply - synovial fluid
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Bone mineral density - quantity of mineral deposited in a given bone area

25. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Body-building - circuit
Collagen molecules from osteoblasts
F

26. blood pressure response is higher in the ______ phase
Neural recruitment
F
Concentric
VO2max

27. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Glycolitic - metabolites
VO2max
More testosterone levels for assistive exercises

28. to surpass the MES - an exercise must be ____ _____
Firing rate - recruitment
II - I - fast-twitch
Eccentric
Weight bearing

29. This can help power exercises because
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase speed/explosiveness
19-55

30. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Onset
ATPhase - oxidative
Ventilation equivalent for oxygen

31. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Young - mature
Decreases - increases
ATPhase - oxidative
Reservoir - IIx - IIax - IIa - IIac - IIc

32. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
maximal strength
Mechanical forces created during exercise
F

33. trabecular bone
power
Elastin
Cross-linking
Spongy - bridges cortical bone

34. osteogenic stiumuli
Factors that stiumulate new bone formation
Cardiac output - stroke volume
Onset
Increase in bone size and density

35. fascia
16 -38
48
Fibrous connective tissues that surround a separate different organizational levels of muscle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

36. RT increases: (4)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Firing rate - recruitment
Different planes - different directions

37. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
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
metabolic specificity
T

38. programs designed to stimulate bone growth need to incorporate: (6)
alarm reaction
Frequency - volume - intensity
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Decreases

39. increased ventilation efficiency is characterized by a reduced
muscular endurance
Goes up further
Glycolitic - metabolites
Ventilation equivalent for oxygen

40. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
48
Sprint - aerobic endurance
VO2max

41. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Norepinephrine - dopamine
Young - mature
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Onset

42. fibrous cartilage
X - a
Motor cortex
Rough form found in intervertebral disks of spine and where tendons attach to bones
Progressive overload

43. EMG studies show increases in _____ ______ but not the ____ ______
Increase speed/explosiveness
Neural activation - precise mechanism
Training one limb can result in increase of strength in the other too
Nutrients - synovial fluid - articular cartilage

44. work large muscles first in a workout =
More testosterone levels for assistive exercises
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
19-55
Increase in number of muscle cells through longitudinal splitting - rather than lateral

45. new bone is formed on the _______ - increasing diameter and strength
Periosteum
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Increase in bone size and density
112

46. these cardio responses increase significantly during RT: (4)
Weight bearing
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increase speed/explosiveness
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

47. increase in muscle strenght or mass =
Increase in bone size and density
Downregulate
Lactate threshold
No hormonal changes - must look for sympathetic overtraining syndrome signs

48. ________ or _______ training could impact cardiovascular response though
Structural - spine - hip
Body-building - circuit
Increase acid-base balance during excercise
Calcium

49. Anaerobic training
Downregulate
Androgen receptor - testosterone - testosterone derivatives
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

50. anaerobic training increases the _____ of the NMJ
Collagen
Area
Hydroxyapatite
Blood supply - synovial fluid