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Resistance Training Concepts

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Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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. work large muscles first in a workout =
Progressive overload
More testosterone levels for assistive exercises
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Power - slow-velocity strength

2. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Interface between nerve and skeletal muscle.
6 - few workouts
Capillary density
Increase in bone size and density

3. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Frequency - volume - intensity
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Penation - penate

4. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
ATPhase - oxidative
exhaustion
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
Goes up further

5. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Structural - spine - hip
Periphery - diameter
neuromuscular specificity
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

6. BMD
Frequency - volume - intensity
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
Bone mineral density - quantity of mineral deposited in a given bone area
Collagen molecules from osteoblasts

7. RT increases the angle of _______ in _______ muscels
Penation - penate
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
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

8. The ability to exert maximal force in the shortest amount of time.
Androgen receptor - testosterone - testosterone derivatives
F
power
They're all recruited in consecutive order to produce maximum force

9. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Factors that stiumulate new bone formation
112
maximal strength

10. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Compact - dense outer shell
Timing
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Gene expression - protein sythesis

11. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
No hormonal changes - must look for sympathetic overtraining syndrome signs
exhaustion
Young - mature

12. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Protein deposition
strength
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
metabolic specificity

13. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Androgen receptor - testosterone - testosterone derivatives
Concentric
Periphery - diameter

14. RT increases epinephrine - _______ & ________
Cross-linking
Blood supply - synovial fluid
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Norepinephrine - dopamine

15. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Frequency - volume - intensity
Tendon stiffness
Compact - dense outer shell

16. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
16 -38
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
maximal strength
Peripheral - global

17. excessively high volume (beyond the athlete's ability to recover) can result in...
Weight bearing
Greater ability to tolerate and sustain prolonged high exercise intensitites
Excessive soreness and fatigue
VO2max

18. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Reservoir - IIx - IIax - IIa - IIac - IIc
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Valsalva maneuver
Spongy - bridges cortical bone

19. same effect with ______ ________
Penation - penate
Marrow cavity -
Valsalva maneuver
Capillary density

20. yperplasia
Motor cortex
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Peripheral - global
Protein deposition

21. ____ in synthesis and ______ in degradation
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Elastin
Increase - decrease
Young - mature

22. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
neuromuscular specificity
More testosterone levels for assistive exercises
Factors that stiumulate new bone formation
resistance development

23. Anaerobic training
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
Compact - dense outer shell
Body-building - circuit
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

24. cartilage functions: (3)
general adaption syndrome
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
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

25. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Capillary density
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Timing

26. yogenesis
resistance development
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

27. parasympathetic overtraining is...
strength endurance
Hydroxyapatite
Increased parasympathetic activity at rest and w/exercise
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

28. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Peripheral - global
Calcium
Penation - penate
exhaustion

29. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Periosteum
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
Downregulate

30. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Goes up further
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
Increase in number of muscle cells through longitudinal splitting - rather than lateral

31. primary structural component of all connective tissue...
Motor cortex
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
Collagen
Frequency - volume - intensity

32. recent study shown that RT can hinder ________ improvements
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Glycolitic - metabolites
VO2max
neuromuscular specificity

33. cartilage functions: (3)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
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
2 or fewer

34. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Protein - carbohydrate
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
IIx -
hypertrophy

35. cortical bone
Timing
Found on articulating surface of bones
Compact - dense outer shell
Excessive soreness and fatigue

36. high correlations between ____ ______ and ______ _______ concentrations have been shown
Androgen receptor - testosterone - testosterone derivatives
maximal strength
Not as many
Blood lactate - growth hormone

37. Neural adaptaions begin in the
Motor cortex
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Periphery - diameter
Tendon stiffness

38. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Parallel
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
PH

39. overtraining
Increase acid-base balance during excercise
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

40. AR: (reacts with ______ and _______ ________)
More testosterone levels for assistive exercises
exhaustion
F
Androgen receptor - testosterone - testosterone derivatives

41. Substantial portion of neural adaptations occur in
F
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Spongy - bridges cortical bone
The spinal cord (along the corticopinal tracts)

42. due to muscle size increase - ________ _______ decreases
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Protein - carbohydrate
stability
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

43. sympathetic overtraining is...
Found on articulating surface of bones
6 - few workouts
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

44. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
power
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Penation - penate

45. programs designed to stimulate bone growth need to incorporate: (6)
Calcium
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Peak bone mass
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

46. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Calcium
Higher (counter-productive to force development)
Training one limb can result in increase of strength in the other too

47. interval training shown to increase BC by ___ to ____ %
Greater than or equal to 16
Capillary density
16 -38
Factors that stiumulate new bone formation

48. fibrous cartilage
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
F
Rough form found in intervertebral disks of spine and where tendons attach to bones
II - I - fast-twitch

49. recent study shown that RT can hinder ________ improvements
Glycolitic - metabolites
VO2max
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Mechanical forces created during exercise

50. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
maximal strength
Decreases - increases
Structural - spine - hip

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Resistance Training Concepts

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