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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. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Power - slow-velocity strength
Higher (counter-productive to force development)
Increase in number of muscle cells through longitudinal splitting - rather than lateral

2. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Increase acid-base balance during excercise
Cardiac output - stroke volume
stability
mechanical specificity

3. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Increase of muscle size/CSA (cross-sectional area)
Elastin
Onset

4. stroke volume and cardiac output increase mostly during the ________ phase
hypertrophy
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Eccentric
Ventilation equivalent for oxygen

5. insulin rates ________ blood glucose and amino acid changes
alarm reaction
Parallel
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Cardiac output - stroke volume

6. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Periphery - diameter
Neural activation - precise mechanism

7. MES
Body-building - circuit
Blood supply - synovial fluid
Minimal esential strain - thought to be 1/10 force needed to fracture.
Shortens

8. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
general adaption syndrome
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase in number of muscle cells through longitudinal splitting - rather than lateral

9. Substantial portion of neural adaptations occur in
Found on articulating surface of bones
19-55
The spinal cord (along the corticopinal tracts)
Increase speed/explosiveness

10. new myofilaments are added to the _______ myofibril - increasing the ______
Excessive soreness and fatigue
Progressive overload
Periphery - diameter
Concentric

11. same effect with ______ ________
F
Cardiac output - stroke volume
Capillary density
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

12. trabecular bone
Periphery - diameter
Spongy - bridges cortical bone
2 or fewer
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

13. Mechanical factors include
Compact - dense outer shell
strength endurance
Factors that stiumulate new bone formation
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

14. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Gene expression - protein sythesis
Cardiac output - stroke volume
Calcium

15. cholesterol changes?
stability
Goes up further
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Increase of muscle size/CSA (cross-sectional area)

16. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
Norepinephrine - dopamine
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

17. new bone is formed on the _______ - increasing diameter and strength
Eccentric
strength endurance
Periosteum
Penation - penate

18. use ______ excercises to directly load the ____ and the ______
Mechanical forces created during exercise
PH
Structural - spine - hip
general adaption syndrome

19. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Peak bone mass
Increase acid-base balance during excercise
metabolic specificity
Blood supply - synovial fluid

20. This can help power exercises because
Increase - decrease
Mechanical forces created during exercise
Compact - dense outer shell
Increase speed/explosiveness

21. MES
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Shortens
Rough form found in intervertebral disks of spine and where tendons attach to bones
Minimal esential strain - thought to be 1/10 force needed to fracture.

22. ligaments contain elastic fibers or ______
Elastin
Capillary density
PH
Periosteum

23. immobilization of a joint...
Onset
Decreases
VO2max
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

24. fascia
Gene expression - protein sythesis
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Capillary density
Fibrous connective tissues that surround a separate different organizational levels of muscle

25. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Power - slow-velocity strength
neuromuscular specificity
Timing
Cross-linking

26. fibrous cartilage
neuromuscular specificity
exhaustion
Frequency - volume - intensity
Rough form found in intervertebral disks of spine and where tendons attach to bones

27. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Periosteum
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
power

28. Anaerobic training
Factors that stiumulate new bone formation
2 or fewer
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

29. Neural adaptaions begin in the
Norepinephrine - dopamine
Firing rate - recruitment
Motor cortex
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

30. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
2 or fewer
Peak bone mass
Peripheral - global
mechanical specificity

31. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Not as many
Increase in bone size and density
Excessive soreness and fatigue
Glycolitic - metabolites

32. ventilation is elevated during the set but _________ during the first minute of recovery
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
Timing
Nutrients - synovial fluid - articular cartilage

33. trabecular bone
Spongy - bridges cortical bone
Eccentric
Peripheral - global
10 - 5-7

34. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
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
Cardiac output - stroke volume
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Left ventrical chamber size/volume much higher in endurance athletes

35. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Left ventrical chamber size/volume much higher in endurance athletes
IIx -
Valsalva maneuver
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

36. to surpass the MES - an exercise must be ____ _____
Factors that stiumulate new bone formation
Weight bearing
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase acid-base balance during excercise

37. 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
Found on articulating surface of bones
Area

38. neuromuscular junction (NMJ)
metabolic specificity
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Increase of muscle size/CSA (cross-sectional area)
Interface between nerve and skeletal muscle.

39. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Fibrous connective tissues that surround a separate different organizational levels of muscle
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

40. fibrous cartilage
Gene expression - protein sythesis
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
10 - 5-7

41. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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
Elastin

42. these cardio responses increase significantly during RT: (4)
Decreases - increases
PH
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

43. EMG studies show increases in _____ ______ but not the ____ ______
Micro fractures - structural fatigue
Goes up further
Neural activation - precise mechanism
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

44. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Factors that stiumulate new bone formation
power
Decreases - increases

45. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
strength
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
maximal strength
Increase in bone size and density

46. primary structural component of all connective tissue...
T
neuromuscular specificity
Collagen
Training one limb can result in increase of strength in the other too

47. greater acute growth hormone response =
Hydroxyapatite
Not as many
Greater ability to tolerate and sustain prolonged high exercise intensitites
Motor cortex

48. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Mechanical loading - bone modeling
Bone - tendon - and ligaments - cartilage
Timing

49. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Increase of muscle size/CSA (cross-sectional area)
Fast-twitch only - explosive movements (less than a second) ex. plyo
Bone mineral density - quantity of mineral deposited in a given bone area

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

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