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Resistance Training Concepts

Instructions:

Answer 50 questions in 15 minutes.
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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 levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Mechanical forces created during exercise
T
Elastin

2. to surpass the MES - an exercise must be ____ _____
Different planes - different directions
stability
Area
Weight bearing

3. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Capillary density
Firing rate - recruitment
Increase - decrease

4. can happen in as little as _____ weeks (in trained athletes)
Rough form found in intervertebral disks of spine and where tendons attach to bones
Decreases
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

5. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Procollagen - synthesized and secreted by fibroblasts
Tendon stiffness
Young - mature
hypertrophy

6. muscle fiber hypertrohy requires ______ workouts
Mechanical loading - bone modeling
Greater than or equal to 16
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Bone mineral density - quantity of mineral deposited in a given bone area

7. MES
More testosterone levels for assistive exercises
Micro fractures - structural fatigue
Calcium
Minimal esential strain - thought to be 1/10 force needed to fracture.

8. a _______-________ supplement before and after a workout can attenuate AR downregulation
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Protein - carbohydrate
Capillary density
Blood lactate - growth hormone

9. Size principle
Nutrients - synovial fluid - articular cartilage
Androgen receptor - testosterone - testosterone derivatives
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Different planes - different directions

10. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Progressive overload
Collagen
Rough form found in intervertebral disks of spine and where tendons attach to bones

11. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Training one limb can result in increase of strength in the other too
Frequency - volume - intensity
Glycolitic - metabolites
48

12. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Marrow cavity -
X - a
Body-building - circuit
stability

13. Cross-education
Collagen molecules from osteoblasts
Spongy - bridges cortical bone
Neural activation - precise mechanism
Training one limb can result in increase of strength in the other too

14. metabolic factors include...
ATPhase - oxidative
Micro fractures - structural fatigue
metabolic specificity
Low to moderate intensity w/high volume and short rest intervals (body-building)

15. Neural adaptaions begin in the
stability
resistance development
Downregulate
Motor cortex

16. reflex potentiation is increased by____ to ____ % w/resistance training
No hormonal changes - must look for sympathetic overtraining syndrome signs
Increase - decrease
Structural - spine - hip
19-55

17. weightlifters show larger left atrial dimension than body-builders - T/F?
Goes up further
Increase in number of muscle cells through longitudinal splitting - rather than lateral
F
Motor cortex

18. sympathetic overtraining is...
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Decreases - increases
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

19. to surpass the MES - an exercise must be ____ _____
Different planes - different directions
112
Greater ability to tolerate and sustain prolonged high exercise intensitites
Weight bearing

20. blood pressure response is higher in the ______ phase
Penation - penate
Concentric
mechanical specificity
Peripheral - global

21. work large muscles first in a workout =
Power - slow-velocity strength
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
More testosterone levels for assistive exercises
They're all recruited in consecutive order to produce maximum force

22. yogenesis
Peripheral - global
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
48
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

23. hyaline cartilage
Periphery - diameter
Found on articulating surface of bones
Compact - dense outer shell
Progressive overload

24. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
II - I - fast-twitch
Motor cortex
Penation - penate
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

25. anaerobic excercise substantially reduces ______ in both muscle and blood
Fibrous connective tissues that surround a separate different organizational levels of muscle
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Excessive soreness and fatigue
PH

26. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Goes up further
Lactate threshold
exhaustion

27. fascia
alarm reaction
Fibrous connective tissues that surround a separate different organizational levels of muscle
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
general adaption syndrome

28. overtraining
strength
II - I - fast-twitch
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Timing

29. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Parallel
Increase - decrease
Factors that stiumulate new bone formation

30. anabolic hormones (4)

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31. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Shortens
PH
2 or fewer
Cross-linking

32. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Increase of muscle size/CSA (cross-sectional area)
Mechano growth factor
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

33. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
Cross-linking
Norepinephrine - dopamine
Greater ability to tolerate and sustain prolonged high exercise intensitites

34. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
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
Decreases - increases
Micro fractures - structural fatigue

35. The ability to exert maximal force in the shortest amount of time.
power
Blood supply - synovial fluid
Tendon stiffness
metabolic specificity

36. interval training shown to increase BC by ___ to ____ %
Decreases - increases
Capillary density
II - I - fast-twitch
16 -38

37. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Mechanical loading - bone modeling
They're all recruited in consecutive order to produce maximum force
Cross-linking

38. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Fast-twitch only - explosive movements (less than a second) ex. plyo
Excessive soreness and fatigue
Mechanical forces created during exercise
Mechanical loading - bone modeling

39. due to muscle size increase - ________ _______ decreases
strength endurance
19-55
6 - few workouts
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

40. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
19-55
Procollagen - synthesized and secreted by fibroblasts
mechanical specificity
Progressive overload

41. selective recruitment
Mechano growth factor
Fast-twitch only - explosive movements (less than a second) ex. plyo
Reservoir - IIx - IIax - IIa - IIac - IIc
Reservoir - IIx - IIax - IIa - IIac - IIc

42. ventilation is elevated during the set but _________ during the first minute of recovery
Fast-twitch only - explosive movements (less than a second) ex. plyo
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
Goes up further

43. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Periosteum
Found on articulating surface of bones
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

44. 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
Elastin
F
Tendon stiffness

45. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Neural recruitment
strength endurance
Marrow cavity -

46. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Body-building - circuit
Goes up further
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Decreases - increases

47. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
Blood supply - synovial fluid
Cross-linking
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

48. use ______ excercises to directly load the ____ and the ______
6 - few workouts
Greater ability to tolerate and sustain prolonged high exercise intensitites
T
Structural - spine - hip

49. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Calcium
Downregulate
Fast-twitch only - explosive movements (less than a second) ex. plyo

50. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Increase in bone size and density
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)