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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. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
More testosterone levels for assistive exercises
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Onset

2. greater acute growth hormone response =
hypertrophy
Greater ability to tolerate and sustain prolonged high exercise intensitites
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Weight bearing

3. trabecular bone
Androgen receptor - testosterone - testosterone derivatives
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Tendon stiffness
Spongy - bridges cortical bone

4. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
hypertrophy
They're all recruited in consecutive order to produce maximum force
Power - slow-velocity strength

5. interval training shown to increase BC by ___ to ____ %
Motor cortex
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Collagen
16 -38

6. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
exhaustion
Capillary density

7. muscle fiber hypertrohy requires ______ workouts
Increase acid-base balance during excercise
Downregulate
Greater than or equal to 16
More testosterone levels for assistive exercises

8. primary structural component of all connective tissue...
Collagen
Neural recruitment
Firing rate - recruitment
neuromuscular specificity

9. RT increases the angle of _______ in _______ muscels
Interface between nerve and skeletal muscle.
Tendon stiffness
Penation - penate
Mechanical loading - bone modeling

10. metabolic factors include...
16 -38
Low to moderate intensity w/high volume and short rest intervals (body-building)
Parallel
alarm reaction

11. volume-related overtraining shows: (3)
Eccentric
VO2max
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Not as many

12. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
mechanical specificity
Calcium
Gene expression - protein sythesis
Cross-linking

13. process of protein synthesis (3)
Bone - tendon - and ligaments - cartilage
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Young - mature
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

14. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood supply - synovial fluid
maximal strength
Cardiac output - stroke volume
Periphery - diameter

15. ncrease nearal drive comes from (3)
Structural - spine - hip
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
IIx -
Increase acid-base balance during excercise

16. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Low to moderate intensity w/high volume and short rest intervals (body-building)
strength endurance
Marrow cavity -
Body-building - circuit

17. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Increase in bone size and density
Increase in bone size and density
6 - few workouts
Excessive soreness and fatigue

18. excessively high volume (beyond the athlete's ability to recover) can result in...
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Excessive soreness and fatigue
Gene expression - protein sythesis
strength endurance

19. EMG studies show increases in _____ ______ but not the ____ ______
X - a
Greater ability to tolerate and sustain prolonged high exercise intensitites
Neural activation - precise mechanism
Downregulate

20. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Reservoir - IIx - IIax - IIa - IIac - IIc
strength

21. same effect with ______ ________
Capillary density
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Blood supply - synovial fluid
Periosteum

22. parent protein
Increase - decrease
Procollagen - synthesized and secreted by fibroblasts
48
Nutrients - synovial fluid - articular cartilage

23. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
16 -38
IIx -
Mechano growth factor
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

24. ligaments contain elastic fibers or ______
power
Elastin
Increased parasympathetic activity at rest and w/exercise
PH

25. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
Higher (counter-productive to force development)
ATPhase - oxidative
Increase acid-base balance during excercise

26. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Bone - tendon - and ligaments - cartilage
strength
Lactate threshold
Valsalva maneuver

27. specific changes within a tendon are: (4)
maximal strength
resistance development
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
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

28. bone matrix
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
exhaustion
Collagen molecules from osteoblasts
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

29. ____ in synthesis and ______ in degradation
Decreases - increases
Low to moderate intensity w/high volume and short rest intervals (body-building)
F
Increase - decrease

30. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
Bone mineral density - quantity of mineral deposited in a given bone area
Rough form found in intervertebral disks of spine and where tendons attach to bones
neuromuscular specificity

31. high correlations between ____ ______ and ______ _______ concentrations have been shown
Greater than or equal to 16
Calcium
Gene expression - protein sythesis
Blood lactate - growth hormone

32. anaerobic excercise substantially reduces ______ in both muscle and blood
Decreases - increases
Parallel
PH
Minimal esential strain - thought to be 1/10 force needed to fracture.

33. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
10 - 5-7
maximal strength
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
alarm reaction

34. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Motor cortex
Spongy - bridges cortical bone
Peripheral - global
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

35. due to muscle size increase - ________ _______ decreases
Not as many
F
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Fast-twitch only - explosive movements (less than a second) ex. plyo

36. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Tendon stiffness
Micro fractures - structural fatigue
Goes up further

37. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Marrow cavity -
Increase acid-base balance during excercise
Reservoir - IIx - IIax - IIa - IIac - IIc
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

38. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
F
Neural activation - precise mechanism
muscular endurance

39. type IIx change their _________ isoform content to become more ___________
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
Tendon stiffness
Higher (counter-productive to force development)
ATPhase - oxidative

40. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Protein deposition
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Motor cortex

41. speed and power training depend on optimal...
Neural recruitment
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
112
Periosteum

42. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Blood lactate - growth hormone
They're all recruited in consecutive order to produce maximum force
strength
Onset

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

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44. to surpass the MES - an exercise must be ____ _____
Weight bearing
112
II - I - fast-twitch
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

45. major difference between resistance and aerobic exercise (in regards to the heart)...
More testosterone levels for assistive exercises
PH
Mechanical loading - bone modeling
Left ventrical chamber size/volume much higher in endurance athletes

46. The ability to exert maximal force in the shortest amount of time.
power
48
Neural recruitment
Bone mineral density - quantity of mineral deposited in a given bone area

47. work large muscles first in a workout =
More testosterone levels for assistive exercises
Factors that stiumulate new bone formation
Glycolitic - metabolites
Greater ability to tolerate and sustain prolonged high exercise intensitites

48. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
general adaption syndrome
stability
VO2max

49. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Minimal esential strain - thought to be 1/10 force needed to fracture.
Firing rate - recruitment
Collagen
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

50. become mineralized as calcium phosphate crystals or ________
Penation - penate
Mechano growth factor
Parallel
Hydroxyapatite