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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. bone matrix
Blood supply - synovial fluid
Collagen molecules from osteoblasts
Fast-twitch only - explosive movements (less than a second) ex. plyo
Onset

2. a _______-________ supplement before and after a workout can attenuate AR downregulation
Peak bone mass
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Protein - carbohydrate
Young - mature

3. a _______-________ supplement before and after a workout can attenuate AR downregulation
No hormonal changes - must look for sympathetic overtraining syndrome signs
Onset
muscular endurance
Protein - carbohydrate

4. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Minimal esential strain - thought to be 1/10 force needed to fracture.
Progressive overload
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

5. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Decreases - increases
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
10 - 5-7
Increased parasympathetic activity at rest and w/exercise

6. insulin rates ________ blood glucose and amino acid changes
Increase of muscle size/CSA (cross-sectional area)
Parallel
Peripheral - global
The spinal cord (along the corticopinal tracts)

7. interval training shown to increase BC by ___ to ____ %
16 -38
Different planes - different directions
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
Decreases

8. type IIx change their _________ isoform content to become more ___________
Decreases - increases
Mechanical forces created during exercise
Ventilation equivalent for oxygen
ATPhase - oxidative

9. ust be done at a high enough intensity to be above the _______ _______
Micro fractures - structural fatigue
Interface between nerve and skeletal muscle.
Lactate threshold
Increase - decrease

10. Cross-education
mechanical specificity
Training one limb can result in increase of strength in the other too
Cardiac output - stroke volume
Fibrous connective tissues that surround a separate different organizational levels of muscle

11. ncrease nearal drive comes from (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Found on articulating surface of bones
Mechanical forces created during exercise

12. cartilage functions: (3)
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
Hydroxyapatite
Protein - carbohydrate
hypertrophy

13. psychological factors: (12)
F
F
F
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

14. blood pressure response is higher in the ______ phase
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
F
Concentric
Shortens

15. neuromuscular junction (NMJ)
Low to moderate intensity w/high volume and short rest intervals (body-building)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Interface between nerve and skeletal muscle.
Body-building - circuit

16. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Marrow cavity -
F

17. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Lactate threshold
Downregulate
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Decreases

18. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Marrow cavity -
Decreases - increases
Increase acid-base balance during excercise
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

19. excessively high volume (beyond the athlete's ability to recover) can result in...
Ventilation equivalent for oxygen
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Goes up further
Excessive soreness and fatigue

20. increased ventilation efficiency is characterized by a reduced
Parallel
Decreases
Ventilation equivalent for oxygen
2 or fewer

21. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Valsalva maneuver
T
Glycolitic - metabolites

22. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
II - I - fast-twitch
Mechanical loading - bone modeling
Protein deposition
Minimal esential strain - thought to be 1/10 force needed to fracture.

23. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Concentric
Periosteum
Increase in bone size and density

24. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
6 - few workouts
Mechano growth factor
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

25. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Increased parasympathetic activity at rest and w/exercise
resistance development
16 -38
2 or fewer

26. weightlifters show larger left atrial dimension than body-builders - T/F?
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Decreases - increases
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
F

27. anaerobic excercise substantially reduces ______ in both muscle and blood
Parallel
Calcium
Area
PH

28. glycolytic training ______ the rest cycle
strength endurance
Cross-linking
No hormonal changes - must look for sympathetic overtraining syndrome signs
Shortens

29. This can help power exercises because
No hormonal changes - must look for sympathetic overtraining syndrome signs
48
Valsalva maneuver
Increase speed/explosiveness

30. fascia
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
2 or fewer
II - I - fast-twitch
Fibrous connective tissues that surround a separate different organizational levels of muscle

31. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Eccentric
Blood supply - synovial fluid
Bone mineral density - quantity of mineral deposited in a given bone area
II - I - fast-twitch

32. sites where connective tissue can increase: (3)
Periosteum
Mechanical forces created during exercise
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
Fast-twitch only - explosive movements (less than a second) ex. plyo

33. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
16 -38
Interface between nerve and skeletal muscle.
Power - slow-velocity strength
F

34. MES
Body-building - circuit
Procollagen - synthesized and secreted by fibroblasts
Minimal esential strain - thought to be 1/10 force needed to fracture.
strength

35. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Penation - penate
Protein deposition
Peak bone mass
Different planes - different directions

36. ligaments contain elastic fibers or ______
Increase of muscle size/CSA (cross-sectional area)
Elastin
PH
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

37. anaerobic training increases the _____ of the NMJ
Area
Penation - penate
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Increased parasympathetic activity at rest and w/exercise

38. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
power
metabolic specificity
Concentric
Power - slow-velocity strength

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

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40. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
PH
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

41. RT increases: (4)
Glycolitic - metabolites
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Tendon stiffness

42. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Firing rate - recruitment
general adaption syndrome
PH
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

43. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
alarm reaction
Cross-linking
Higher (counter-productive to force development)
Androgen receptor - testosterone - testosterone derivatives

44. work large muscles first in a workout =
The spinal cord (along the corticopinal tracts)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
More testosterone levels for assistive exercises
resistance development

45. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Different planes - different directions
Glycolitic - metabolites
Blood lactate - growth hormone
Greater than or equal to 16

46. osteoblasts
PH
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Increase in bone size and density
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

47. same effect with ______ ________
maximal strength
Capillary density
Motor cortex
19-55

48. ____ in synthesis and ______ in degradation
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase - decrease
Periosteum
PH

49. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
stability
The spinal cord (along the corticopinal tracts)
Procollagen - synthesized and secreted by fibroblasts
Frequency - volume - intensity

50. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
Excessive soreness and fatigue
Excessive soreness and fatigue
112