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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. ligaments contain elastic fibers or ______
Penation - penate
10 - 5-7
Elastin
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

2. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Motor cortex
VO2max
Glycolitic - metabolites

3. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Different planes - different directions
strength endurance
Eccentric
strength

4. recent study shown that RT can hinder ________ improvements
Area
Neural recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
VO2max

5. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
16 -38
112

6. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
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
Mechanical loading - bone modeling
Increase acid-base balance during excercise

7. ligaments contain elastic fibers or ______
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Elastin
No hormonal changes - must look for sympathetic overtraining syndrome signs
Peak bone mass

8. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
strength
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
neuromuscular specificity
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

9. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Cross-linking
Cardiac output - stroke volume
Fast-twitch only - explosive movements (less than a second) ex. plyo

10. larger pennation angles can accomodate greater _____ ________
Bone mineral density - quantity of mineral deposited in a given bone area
Protein deposition
Sprint - aerobic endurance
II - I - fast-twitch

11. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Periosteum
Firing rate - recruitment
They're all recruited in consecutive order to produce maximum force

12. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Training one limb can result in increase of strength in the other too
Concentric
F
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

13. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
16 -38
2 or fewer
hypertrophy

14. yogenesis
Blood lactate - growth hormone
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
F
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

15. glycolytic training ______ the rest cycle
112
Increase of muscle size/CSA (cross-sectional area)
general adaption syndrome
Shortens

16. excessively high volume (beyond the athlete's ability to recover) can result in...
Marrow cavity -
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Parallel
Excessive soreness and fatigue

17. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
Protein - carbohydrate
Collagen
6 - few workouts

18. muscle fiber hypertrohy requires ______ workouts
F
Elastin
Greater than or equal to 16
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

19. parent protein
Androgen receptor - testosterone - testosterone derivatives
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Procollagen - synthesized and secreted by fibroblasts
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

20. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Different planes - different directions
Nutrients - synovial fluid - articular cartilage
Cross-linking

21. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Young - mature

22. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Mechanical loading - bone modeling
PH
Higher (counter-productive to force development)
Progressive overload

23. new bone is formed on the _______ - increasing diameter and strength
Periosteum
Hydroxyapatite
Weight bearing
Peak bone mass

24. become mineralized as calcium phosphate crystals or ________
Penation - penate
Hydroxyapatite
IIx -
Fibrous connective tissues that surround a separate different organizational levels of muscle

25. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
exhaustion
The spinal cord (along the corticopinal tracts)

26. EMG studies show increases in _____ ______ but not the ____ ______
19-55
Neural activation - precise mechanism
mechanical specificity
VO2max

27. RT increases: (4)
alarm reaction
IIx -
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Body-building - circuit

28. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
neuromuscular specificity
Cross-linking
Gene expression - protein sythesis
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

29. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Downregulate
IIx -
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Frequency - volume - intensity

30. force transmission per unit of strain - or tendon elongation...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Greater than or equal to 16
Tendon stiffness
Interface between nerve and skeletal muscle.

31. trabecular bone
Increase in bone size and density
Spongy - bridges cortical bone
6 - few workouts
More testosterone levels for assistive exercises

32. new myofilaments are added to the _______ myofibril - increasing the ______
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Structural - spine - hip
Progressive overload
Periphery - diameter

33. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Body-building - circuit
Decreases - increases
Downregulate
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

34. anabolic hormones (4)

35. due to muscle size increase - ________ _______ decreases
II - I - fast-twitch
F
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

36. blood pressure response is higher in the ______ phase
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Concentric
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Peak bone mass

37. major difference between resistance and aerobic exercise (in regards to the heart)...
Weight bearing
Left ventrical chamber size/volume much higher in endurance athletes
Mechanical forces created during exercise
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

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

39. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Different planes - different directions
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Penation - penate
Glycolitic - metabolites

40. This can help power exercises because
F
Increase speed/explosiveness
Weight bearing
Not as many

41. become mineralized as calcium phosphate crystals or ________
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Hydroxyapatite
Norepinephrine - dopamine
Neural activation - precise mechanism

42. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
power
Glycolitic - metabolites
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

43. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
strength endurance
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
They're all recruited in consecutive order to produce maximum force
mechanical specificity

44. fibrous cartilage
II - I - fast-twitch
Rough form found in intervertebral disks of spine and where tendons attach to bones
16 -38
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

45. yogenesis
metabolic specificity
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Periphery - diameter
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

46. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Onset
alarm reaction
Mechano growth factor
Protein deposition

47. speed and power training depend on optimal...
Neural recruitment
PH
Bone - tendon - and ligaments - cartilage
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

48. due to muscle size increase - ________ _______ decreases
T
alarm reaction
More testosterone levels for assistive exercises
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

49. heavy RT ___________ blood flow to the working muscles
strength
Structural - spine - hip
maximal strength
Decreases

50. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Nutrients - synovial fluid - articular cartilage
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Rough form found in intervertebral disks of spine and where tendons attach to bones