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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. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Gene expression - protein sythesis
neuromuscular specificity
Training one limb can result in increase of strength in the other too
Mechanical loading - bone modeling

2. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Peripheral - global
Blood supply - synovial fluid
Increase speed/explosiveness

3. maximum bone mass achieved...
Peak bone mass
Reservoir - IIx - IIax - IIa - IIac - IIc
Different planes - different directions
Spongy - bridges cortical bone

4. primary structural component of all connective tissue...
F
Collagen
Factors that stiumulate new bone formation
metabolic specificity

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

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6. new myofilaments are added to the _______ myofibril - increasing the ______
Goes up further
Decreases - increases
Fast-twitch only - explosive movements (less than a second) ex. plyo
Periphery - diameter

7. ________ or _______ training could impact cardiovascular response though
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Body-building - circuit
Concentric
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

8. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Collagen
Parallel
Firing rate - recruitment
T

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

10. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Found on articulating surface of bones
Marrow cavity -
Nutrients - synovial fluid - articular cartilage
Low to moderate intensity w/high volume and short rest intervals (body-building)

11. work large muscles first in a workout =
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
More testosterone levels for assistive exercises
16 -38
IIx -

12. Mechanical factors include
Body-building - circuit
strength
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
maximal strength

13. RT increases epinephrine - _______ & ________
Peak bone mass
Structural - spine - hip
Norepinephrine - dopamine
F

14. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Increase of muscle size/CSA (cross-sectional area)
Timing
Factors that stiumulate new bone formation

15. cartilage functions: (3)
Young - mature
Mechano growth factor
F
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

16. fibrous cartilage
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Rough form found in intervertebral disks of spine and where tendons attach to bones
Protein - carbohydrate
Eccentric

17. blood vessels from the _____ ______ extend into the dense cortical bone
Bone mineral density - quantity of mineral deposited in a given bone area
Marrow cavity -
Lactate threshold
metabolic specificity

18. blood pressure response is higher in the ______ phase
Goes up further
Sprint - aerobic endurance
Elastin
Concentric

19. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Minimal esential strain - thought to be 1/10 force needed to fracture.
F
Frequency - volume - intensity
Eccentric

20. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Fast-twitch only - explosive movements (less than a second) ex. plyo
IIx -
Sprint - aerobic endurance
Greater ability to tolerate and sustain prolonged high exercise intensitites

21. these cardio responses increase significantly during RT: (4)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
exhaustion
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Capillary density

22. simultaneous _______ and _______ _______ training can decrease sprint and jump power
IIx -
Nutrients - synovial fluid - articular cartilage
Sprint - aerobic endurance
T

23. cartilage functions: (3)
Neural recruitment
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
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

24. Synchronization is critical to ____ of force production
general adaption syndrome
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
Timing
neuromuscular specificity

25. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
maximal strength
Power - slow-velocity strength
Higher (counter-productive to force development)
Different planes - different directions

26. speed and power training depend on optimal...
PH
Neural recruitment
Power - slow-velocity strength
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

27. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Marrow cavity -
Shortens
Excessive soreness and fatigue

28. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
neuromuscular specificity
Blood supply - synovial fluid
Neural activation - precise mechanism
Motor cortex

29. blood pressure response is higher in the ______ phase
Concentric
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
19-55

30. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
Micro fractures - structural fatigue
Gene expression - protein sythesis
stability

31. neuromuscular junction (NMJ)
Training one limb can result in increase of strength in the other too
Found on articulating surface of bones
Protein - carbohydrate
Interface between nerve and skeletal muscle.

32. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Reservoir - IIx - IIax - IIa - IIac - IIc
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
general adaption syndrome
Firing rate - recruitment

33. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Area
Timing
Reservoir - IIx - IIax - IIa - IIac - IIc
Mechanical forces created during exercise

34. use ______ excercises to directly load the ____ and the ______
Glycolitic - metabolites
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
general adaption syndrome
Structural - spine - hip

35. Synchronization is critical to ____ of force production
Increase in bone size and density
Mechano growth factor
Timing
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

36. new bone is formed on the _______ - increasing diameter and strength
Increase in bone size and density
Periosteum
Mechanical forces created during exercise
metabolic specificity

37. high correlations between ____ ______ and ______ _______ concentrations have been shown
Reservoir - IIx - IIax - IIa - IIac - IIc
Blood lactate - growth hormone
Shortens
Low to moderate intensity w/high volume and short rest intervals (body-building)

38. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Minimal esential strain - thought to be 1/10 force needed to fracture.
stability
Mechano growth factor
Increase in number of muscle cells through longitudinal splitting - rather than lateral

39. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Hydroxyapatite
strength endurance
Sprint - aerobic endurance
Norepinephrine - dopamine

40. cholesterol changes?
Area
Weight bearing
Peak bone mass
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

41. ncrease nearal drive comes from (3)
Progressive overload
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Interface between nerve and skeletal muscle.
Penation - penate

42. anaerobic training increases the _____ of the NMJ
Increase - decrease
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Area
Peripheral - global

43. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Parallel
Valsalva maneuver
Increase in bone size and density

44. weightlifters show larger left atrial dimension than body-builders - T/F?
Increased parasympathetic activity at rest and w/exercise
Sprint - aerobic endurance
F
The spinal cord (along the corticopinal tracts)

45. This can help power exercises because
Low to moderate intensity w/high volume and short rest intervals (body-building)
Sprint - aerobic endurance
Blood supply - synovial fluid
Increase speed/explosiveness

46. cholesterol changes?
Peak bone mass
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Periphery - diameter

47. degree blood flow is increased depends on the: (3)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Onset
Downregulate
Factors that stiumulate new bone formation

48. The ability of the body to maintain postural equilibrium and support joints during movement.
48
stability
10 - 5-7
Ventilation equivalent for oxygen

49. increase in muscle strenght or mass =
Progressive overload
exhaustion
Norepinephrine - dopamine
Increase in bone size and density

50. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Micro fractures - structural fatigue
Bone - tendon - and ligaments - cartilage
Motor cortex
Glycolitic - metabolites