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. interval training shown to increase BC by ___ to ____ %
Left ventrical chamber size/volume much higher in endurance athletes
2 or fewer
Hydroxyapatite
16 -38

2. blood pressure response is higher in the ______ phase
Fast-twitch only - explosive movements (less than a second) ex. plyo
Concentric
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
More testosterone levels for assistive exercises

3. The ability to exert maximal force in the shortest amount of time.
No hormonal changes - must look for sympathetic overtraining syndrome signs
Spongy - bridges cortical bone
Firing rate - recruitment
power

4. these cardio responses increase significantly during RT: (4)
Factors that stiumulate new bone formation
Nutrients - synovial fluid - articular cartilage
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
The spinal cord (along the corticopinal tracts)

5. degree blood flow is increased depends on the: (3)
Structural - spine - hip
F
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Left ventrical chamber size/volume much higher in endurance athletes

6. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Decreases - increases
Greater ability to tolerate and sustain prolonged high exercise intensitites
6 - few workouts
Increase acid-base balance during excercise

7. glycolytic training ______ the rest cycle
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Factors that stiumulate new bone formation
Sprint - aerobic endurance
Shortens

8. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
power
Progressive overload
muscular endurance
Timing

9. anaerobic excercise substantially reduces ______ in both muscle and blood
Micro fractures - structural fatigue
PH
Collagen
Goes up further

10. cortical bone
Weight bearing
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Compact - dense outer shell
Increased parasympathetic activity at rest and w/exercise

11. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Penation - penate
Increase speed/explosiveness

12. selective recruitment
strength
Fast-twitch only - explosive movements (less than a second) ex. plyo
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

13. a _______-________ supplement before and after a workout can attenuate AR downregulation
Shortens
Procollagen - synthesized and secreted by fibroblasts
Structural - spine - hip
Protein - carbohydrate

14. primary stimulus for growth of tendons - ligaments and fascia are the
muscular endurance
Progressive overload
Found on articulating surface of bones
Mechanical forces created during exercise

15. MES
Peripheral - global
Minimal esential strain - thought to be 1/10 force needed to fracture.
Decreases
No hormonal changes - must look for sympathetic overtraining syndrome signs

16. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
exhaustion
Cardiac output - stroke volume
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Lactate threshold

17. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
Procollagen - synthesized and secreted by fibroblasts
Collagen molecules from osteoblasts
Onset

18. to surpass the MES - an exercise must be ____ _____
muscular endurance
Weight bearing
Protein - carbohydrate
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

19. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
48
Goes up further
Increase of muscle size/CSA (cross-sectional area)

20. volume-related overtraining shows: (3)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Goes up further
19-55
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

21. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Gene expression - protein sythesis
Sprint - aerobic endurance
F

22. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Excessive soreness and fatigue
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
alarm reaction

23. endocrine adaptations and responses to anaerobic training: (4)
Increase in bone size and density
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
Firing rate - recruitment
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

24. Synchronization is critical to ____ of force production
metabolic specificity
Micro fractures - structural fatigue
Timing
Increase speed/explosiveness

25. insulin rates ________ blood glucose and amino acid changes
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Parallel
strength endurance
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

26. 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
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Interface between nerve and skeletal muscle.

27. sprint training enhances ____ release - useful for speed and power production
Calcium
Higher (counter-productive to force development)
Increased parasympathetic activity at rest and w/exercise
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

28. maximum bone mass achieved...
Protein - carbohydrate
Bone - tendon - and ligaments - cartilage
Structural - spine - hip
Peak bone mass

29. ventilation is elevated during the set but _________ during the first minute of recovery
Area
Calcium
Goes up further
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

30. AR: (reacts with ______ and _______ ________)
general adaption syndrome
Eccentric
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Androgen receptor - testosterone - testosterone derivatives

31. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
hypertrophy
Different planes - different directions
Collagen molecules from osteoblasts
Micro fractures - structural fatigue

32. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Mechano growth factor
strength
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

33. muscle fiber hypertrohy requires ______ workouts
Increase speed/explosiveness
Greater than or equal to 16
power
Micro fractures - structural fatigue

34. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Protein deposition
X - a
10 - 5-7
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

35. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Rough form found in intervertebral disks of spine and where tendons attach to bones
Low to moderate intensity w/high volume and short rest intervals (body-building)
stability
maximal strength

36. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Different planes - different directions
Gene expression - protein sythesis
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Greater ability to tolerate and sustain prolonged high exercise intensitites

37. weightlifters show larger left atrial dimension than body-builders - T/F?
Higher (counter-productive to force development)
F
Factors that stiumulate new bone formation
Increase speed/explosiveness

38. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
No hormonal changes - must look for sympathetic overtraining syndrome signs
Onset
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

39. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
The spinal cord (along the corticopinal tracts)
Sprint - aerobic endurance
Cardiac output - stroke volume

40. high correlations between ____ ______ and ______ _______ concentrations have been shown
10 - 5-7
II - I - fast-twitch
Blood lactate - growth hormone
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

41. sprint training enhances ____ release - useful for speed and power production
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Cardiac output - stroke volume
Calcium
metabolic specificity

42. Substantial portion of neural adaptations occur in
stability
Neural recruitment
The spinal cord (along the corticopinal tracts)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

43. work large muscles first in a workout =
Timing
Increase speed/explosiveness
More testosterone levels for assistive exercises
Mechano growth factor

44. stress fractures are ___ ______ and are caused by ____ ______
They're all recruited in consecutive order to produce maximum force
Micro fractures - structural fatigue
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

45. Hypertrophy
Excessive soreness and fatigue
Neural activation - precise mechanism
Increase of muscle size/CSA (cross-sectional area)
Calcium

46. recent study shown that RT can hinder ________ improvements
Blood supply - synovial fluid
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Progressive overload
VO2max

47. endocrine adaptations and responses to anaerobic training: (4)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
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
Hydroxyapatite
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

48. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
IIx -
Reservoir - IIx - IIax - IIa - IIac - IIc
10 - 5-7
Marrow cavity -

49. stroke volume and cardiac output increase mostly during the ________ phase
strength
Eccentric
Periphery - diameter
Power - slow-velocity strength

50. RT increases epinephrine - _______ & ________
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Motor cortex
Tendon stiffness
Norepinephrine - dopamine