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Resistance Training Concepts

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Answer 50 questions in 15 minutes.
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1. RT increases epinephrine - _______ & ________
Hydroxyapatite
Norepinephrine - dopamine
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

2. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Goes up further
strength endurance
Protein deposition
metabolic specificity

3. greater acute growth hormone response =
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Greater ability to tolerate and sustain prolonged high exercise intensitites
Lactate threshold
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

4. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
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
They're all recruited in consecutive order to produce maximum force
maximal strength
strength endurance

5. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Interface between nerve and skeletal muscle.
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

6. RT increases: (4)
Protein deposition
Compact - dense outer shell
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
muscular endurance

7. receptors tend to ___________ over time when exposed consistently to high levels of hormones
metabolic specificity
mechanical specificity
Downregulate
Increased parasympathetic activity at rest and w/exercise

8. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
hypertrophy
IIx -
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

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

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10. bone matrix
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Collagen molecules from osteoblasts
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Rough form found in intervertebral disks of spine and where tendons attach to bones

11. BMD
Factors that stiumulate new bone formation
Increase in bone size and density
Bone mineral density - quantity of mineral deposited in a given bone area
stability

12. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Factors that stiumulate new bone formation
Collagen
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
resistance development

13. type I for: _____ _______ ________ and type II for ______
alarm reaction
general adaption syndrome
Gene expression - protein sythesis
Bone - tendon - and ligaments - cartilage

14. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Reservoir - IIx - IIax - IIa - IIac - IIc
Progressive overload
Fast-twitch only - explosive movements (less than a second) ex. plyo
Hydroxyapatite

15. ____ in synthesis and ______ in degradation
Increase - decrease
Increase speed/explosiveness
Calcium
alarm reaction

16. these cardio responses increase significantly during RT: (4)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Low to moderate intensity w/high volume and short rest intervals (body-building)
mechanical specificity

17. anabolic hormones (4)

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18. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
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 - few workouts
Increase in bone size and density
Sprint - aerobic endurance

19. excessive training on a short-term basis is called...
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
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
neuromuscular specificity

20. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Shortens
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Valsalva maneuver

21. simultaneous _______ and _______ _______ training can decrease sprint and jump power
10 - 5-7
Sprint - aerobic endurance
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Mechano growth factor

22. AR: (reacts with ______ and _______ ________)
Neural recruitment
Neural recruitment
Penation - penate
Androgen receptor - testosterone - testosterone derivatives

23. sprint training enhances ____ release - useful for speed and power production
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Elastin
Calcium
II - I - fast-twitch

24. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
19-55
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
neuromuscular specificity

25. anaerobic excercise substantially reduces ______ in both muscle and blood
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
PH
Calcium
No hormonal changes - must look for sympathetic overtraining syndrome signs

26. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Excessive soreness and fatigue
maximal strength
Nutrients - synovial fluid - articular cartilage
PH

27. buffering capacity of skeletal muscle
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Increase acid-base balance during excercise
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
exhaustion

28. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
II - I - fast-twitch
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Micro fractures - structural fatigue
Frequency - volume - intensity

29. The ability of the body to produce low levels of force and maintain them for extended periods of time
Factors that stiumulate new bone formation
Not as many
muscular endurance
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

30. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Rough form found in intervertebral disks of spine and where tendons attach to bones
exhaustion
Nutrients - synovial fluid - articular cartilage
Not as many

31. RT increases the angle of _______ in _______ muscels
Penation - penate
hypertrophy
Increase in number of muscle cells through longitudinal splitting - rather than lateral
6 - few workouts

32. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Timing
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Cross-linking
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

33. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Capillary density
Elastin
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

34. recent study shown that RT can hinder ________ improvements
Greater than or equal to 16
VO2max
Minimal esential strain - thought to be 1/10 force needed to fracture.
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

35. to surpass the MES - an exercise must be ____ _____
Cardiac output - stroke volume
II - I - fast-twitch
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Weight bearing

36. excessively high volume (beyond the athlete's ability to recover) can result in...
Nutrients - synovial fluid - articular cartilage
Excessive soreness and fatigue
exhaustion
Collagen

37. weightlifters show larger left atrial dimension than body-builders - T/F?
Fibrous connective tissues that surround a separate different organizational levels of muscle
Decreases
F
stability

38. glycogen content can rise as much as ______% after only 5 months of body-building style programs
10 - 5-7
exhaustion
Norepinephrine - dopamine
112

39. yogenesis
More testosterone levels for assistive exercises
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
resistance development
mechanical specificity

40. larger pennation angles can accomodate greater _____ ________
Body-building - circuit
Protein deposition
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Reservoir - IIx - IIax - IIa - IIac - IIc

41. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
Low to moderate intensity w/high volume and short rest intervals (body-building)
Tendon stiffness
Protein - carbohydrate

42. stroke volume and cardiac output increase mostly during the ________ phase
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Eccentric

43. new myofilaments are added to the _______ myofibril - increasing the ______
16 -38
Firing rate - recruitment
Bone - tendon - and ligaments - cartilage
Periphery - diameter

44. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
F
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Weight bearing

45. increased ventilation efficiency is characterized by a reduced
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increase acid-base balance during excercise
Ventilation equivalent for oxygen
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

46. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
ATPhase - oxidative
Decreases - increases
Peripheral - global
Nutrients - synovial fluid - articular cartilage

47. Cross-education
Training one limb can result in increase of strength in the other too
Peak bone mass
Shortens
PH

48. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
48
mechanical specificity
Cross-linking

49. Synchronization is critical to ____ of force production
Timing
Peak bone mass
Norepinephrine - dopamine
Androgen receptor - testosterone - testosterone derivatives

50. fibrous cartilage
Sprint - aerobic endurance
Rough form found in intervertebral disks of spine and where tendons attach to bones
Glycolitic - metabolites
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

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Resistance Training Concepts

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