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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. programs designed to stimulate bone growth need to incorporate: (6)
112
exhaustion
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Mechanical forces created during exercise

2. hyaline cartilage
Found on articulating surface of bones
X - a
Increase - decrease
Cardiac output - stroke volume

3. buffering capacity of skeletal muscle
16 -38
Increase acid-base balance during excercise
Mechanical forces created during exercise
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

4. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
general adaption syndrome
alarm reaction
Marrow cavity -

5. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Micro fractures - structural fatigue
Decreases - increases
Decreases
hypertrophy

6. blood vessels from the _____ ______ extend into the dense cortical bone
Increase - decrease
Marrow cavity -
Hydroxyapatite
Increase - decrease

7. a _______-________ supplement before and after a workout can attenuate AR downregulation
Marrow cavity -
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Blood supply - synovial fluid
Protein - carbohydrate

8. maximum bone mass achieved...
Fast-twitch only - explosive movements (less than a second) ex. plyo
Peak bone mass
19-55
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

9. primary stimulus for growth of tendons - ligaments and fascia are the
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Periphery - diameter
Mechanical forces created during exercise

10. RT increases the angle of _______ in _______ muscels
Penation - penate
10 - 5-7
strength
Mechano growth factor

11. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
Power - slow-velocity strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Increase of muscle size/CSA (cross-sectional area)

12. endocrine adaptations and responses to anaerobic training: (4)
Nutrients - synovial fluid - articular cartilage
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
Decreases - increases
Nutrients - synovial fluid - articular cartilage

13. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
6 - few workouts
Timing
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

14. become mineralized as calcium phosphate crystals or ________
Spongy - bridges cortical bone
Interface between nerve and skeletal muscle.
Hydroxyapatite
No hormonal changes - must look for sympathetic overtraining syndrome signs

15. ligaments contain elastic fibers or ______
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Elastin
Compact - dense outer shell
Higher (counter-productive to force development)

16. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Timing
Valsalva maneuver
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

17. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
strength endurance
Glycolitic - metabolites
Training one limb can result in increase of strength in the other too

18. RT increases: (4)
Excessive soreness and fatigue
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Peak bone mass
Left ventrical chamber size/volume much higher in endurance athletes

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

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20. glycolytic training ______ the rest cycle
Shortens
VO2max
general adaption syndrome
Reservoir - IIx - IIax - IIa - IIac - IIc

21. ust be done at a high enough intensity to be above the _______ _______
Minimal esential strain - thought to be 1/10 force needed to fracture.
resistance development
Mechanical forces created during exercise
Lactate threshold

22. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Sprint - aerobic endurance
muscular endurance
power

23. This can help power exercises because
Increase speed/explosiveness
maximal strength
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
More testosterone levels for assistive exercises

24. primary structural component of all connective tissue...
Collagen
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Shortens
strength endurance

25. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
metabolic specificity
Valsalva maneuver
Training one limb can result in increase of strength in the other too
Onset

26. BMD
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
19-55
Increase - decrease
Bone mineral density - quantity of mineral deposited in a given bone area

27. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
ATPhase - oxidative
Found on articulating surface of bones
Progressive overload
IIx -

28. use ______ excercises to directly load the ____ and the ______
Ventilation equivalent for oxygen
Firing rate - recruitment
Structural - spine - hip
Spongy - bridges cortical bone

29. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Decreases - increases
Minimal esential strain - thought to be 1/10 force needed to fracture.
112
Different planes - different directions

30. neuromuscular junction (NMJ)
Downregulate
The spinal cord (along the corticopinal tracts)
More testosterone levels for assistive exercises
Interface between nerve and skeletal muscle.

31. same effect with ______ ________
Structural - spine - hip
Greater than or equal to 16
Capillary density
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

32. ligaments contain elastic fibers or ______
Elastin
ATPhase - oxidative
mechanical specificity
Procollagen - synthesized and secreted by fibroblasts

33. sites where connective tissue can increase: (3)
48
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
Minimal esential strain - thought to be 1/10 force needed to fracture.
19-55

34. trabecular bone
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Tendon stiffness
Spongy - bridges cortical bone
Reservoir - IIx - IIax - IIa - IIac - IIc

35. type I for: _____ _______ ________ and type II for ______
Not as many
Bone - tendon - and ligaments - cartilage
Capillary density
Valsalva maneuver

36. recent study shown that RT can hinder ________ improvements
Glycolitic - metabolites
metabolic specificity
Mechanical loading - bone modeling
VO2max

37. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Downregulate
16 -38
ATPhase - oxidative
hypertrophy

38. 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
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Greater than or equal to 16
alarm reaction

39. Cross-education
Increase speed/explosiveness
Increase - decrease
Training one limb can result in increase of strength in the other too
Periosteum

40. yogenesis
Parallel
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
VO2max

41. Neural adaptaions begin in the
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Motor cortex
maximal strength
Fibrous connective tissues that surround a separate different organizational levels of muscle

42. excessive training on a short-term basis is called...
muscular endurance
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
Penation - penate
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

43. sprint training enhances ____ release - useful for speed and power production
Androgen receptor - testosterone - testosterone derivatives
Micro fractures - structural fatigue
Calcium
Young - mature

44. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
No hormonal changes - must look for sympathetic overtraining syndrome signs

45. bone matrix
Body-building - circuit
Increase in bone size and density
Collagen molecules from osteoblasts
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

46. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
II - I - fast-twitch
Cardiac output - stroke volume
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Decreases

47. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
muscular endurance
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Collagen
F

48. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Eccentric
mechanical specificity
Onset
maximal strength

49. osteogenic stiumuli
Factors that stiumulate new bone formation
alarm reaction
Androgen receptor - testosterone - testosterone derivatives
Collagen molecules from osteoblasts

50. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
resistance development
stability
16 -38
Mechanical loading - bone modeling