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Test your basic knowledge |
Resistance Training Concepts
Start Test
Study First
Subject
:
health-and-fitness
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. Anaerobic training
Interface between nerve and skeletal muscle.
48
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
2. intensity-related overtraining shows...
2 or fewer
Collagen molecules from osteoblasts
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
No hormonal changes - must look for sympathetic overtraining syndrome signs
3. This can help power exercises because
X - a
Increase speed/explosiveness
Compact - dense outer shell
T
4. W/heavy resistance training - all muscle fibers get bigger because
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183
5. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
T
Blood supply - synovial fluid
Gene expression - protein sythesis
Hydroxyapatite
6. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Parallel
mechanical specificity
Progressive overload
More testosterone levels for assistive exercises
7. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
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
Decreases - increases
stability
8. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
hypertrophy
neuromuscular specificity
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
9. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Penation - penate
Increase in bone size and density
Not as many
10. same effect with ______ ________
Lactate threshold
Collagen
maximal strength
Capillary density
11. insulin rates ________ blood glucose and amino acid changes
Parallel
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
T
Greater ability to tolerate and sustain prolonged high exercise intensitites
12. force transmission per unit of strain - or tendon elongation...
Mechano growth factor
Tendon stiffness
Onset
Decreases
13. use ______ excercises to directly load the ____ and the ______
F
Higher (counter-productive to force development)
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
Structural - spine - hip
14. new bone is formed on the _______ - increasing diameter and strength
Periosteum
power
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
exhaustion
15. high correlations between ____ ______ and ______ _______ concentrations have been shown
Spongy - bridges cortical bone
Mechanical forces created during exercise
Blood lactate - growth hormone
6 - few workouts
16. ventilation is elevated during the set but _________ during the first minute of recovery
Left ventrical chamber size/volume much higher in endurance athletes
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Neural activation - precise mechanism
Goes up further
17. recent study shown that RT can hinder ________ improvements
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase of muscle size/CSA (cross-sectional area)
VO2max
Motor cortex
18. Neural adaptaions begin in the
Power - slow-velocity strength
Found on articulating surface of bones
F
Motor cortex
19. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Reservoir - IIx - IIax - IIa - IIac - IIc
resistance development
maximal strength
20. ________ or _______ training could impact cardiovascular response though
II - I - fast-twitch
48
Lactate threshold
Body-building - circuit
21. speed and power training depend on optimal...
VO2max
Procollagen - synthesized and secreted by fibroblasts
strength
Neural recruitment
22. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Increase speed/explosiveness
2 or fewer
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
23. excessive training on a short-term basis is called...
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Periphery - diameter
general adaption syndrome
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
24. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Mechanical loading - bone modeling
Tendon stiffness
Periphery - diameter
25. recent study shown that RT can hinder ________ improvements
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
Interface between nerve and skeletal muscle.
neuromuscular specificity
VO2max
26. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Sprint - aerobic endurance
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
More testosterone levels for assistive exercises
27. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Timing
Reservoir - IIx - IIax - IIa - IIac - IIc
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Neural activation - precise mechanism
28. new myofilaments are added to the _______ myofibril - increasing the ______
Eccentric
Periphery - diameter
Low to moderate intensity w/high volume and short rest intervals (body-building)
They're all recruited in consecutive order to produce maximum force
29. process of protein synthesis (3)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Sprint - aerobic endurance
F
30. sprint training enhances ____ release - useful for speed and power production
II - I - fast-twitch
112
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Calcium
31. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Firing rate - recruitment
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
112
32. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Capillary density
Collagen molecules from osteoblasts
neuromuscular specificity
Glycolitic - metabolites
33. a _______-________ supplement before and after a workout can attenuate AR downregulation
Progressive overload
Protein - carbohydrate
Peak bone mass
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
34. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
They're all recruited in consecutive order to produce maximum force
16 -38
Nutrients - synovial fluid - articular cartilage
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
35. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Increase speed/explosiveness
alarm reaction
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Mechanical loading - bone modeling
36. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Micro fractures - structural fatigue
stability
Reservoir - IIx - IIax - IIa - IIac - IIc
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
37. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
Low to moderate intensity w/high volume and short rest intervals (body-building)
X - a
Gene expression - protein sythesis
38. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
Not as many
ATPhase - oxidative
power
39. volume-related overtraining shows: (3)
Mechanical loading - bone modeling
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Parallel
Fibrous connective tissues that surround a separate different organizational levels of muscle
40. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Progressive overload
mechanical specificity
Higher (counter-productive to force development)
II - I - fast-twitch
41. these cardio responses increase significantly during RT: (4)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Ventilation equivalent for oxygen
F
42. stroke volume and cardiac output increase mostly during the ________ phase
Eccentric
Nutrients - synovial fluid - articular cartilage
Goes up further
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
43. greater acute growth hormone response =
No hormonal changes - must look for sympathetic overtraining syndrome signs
Greater ability to tolerate and sustain prolonged high exercise intensitites
Mechanical forces created during exercise
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
44. The ability to exert maximal force in the shortest amount of time.
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
power
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
Excessive soreness and fatigue
45. become mineralized as calcium phosphate crystals or ________
Increase in bone size and density
Hydroxyapatite
Bone - tendon - and ligaments - cartilage
exhaustion
46. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
The spinal cord (along the corticopinal tracts)
Compact - dense outer shell
Nutrients - synovial fluid - articular cartilage
Progressive overload
47. selective recruitment
Power - slow-velocity strength
Fast-twitch only - explosive movements (less than a second) ex. plyo
IIx -
Mechanical loading - bone modeling
48. Synchronization is critical to ____ of force production
10 - 5-7
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Timing
49. metabolic factors include...
II - I - fast-twitch
Low to moderate intensity w/high volume and short rest intervals (body-building)
Calcium
IIx -
50. osteogenic stiumuli
Factors that stiumulate new bone formation
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Greater than or equal to 16
alarm reaction
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