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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. buffering capacity of skeletal muscle
Interface between nerve and skeletal muscle.
Increase acid-base balance during excercise
Reservoir - IIx - IIax - IIa - IIac - IIc
IIx -

2. high correlations between ____ ______ and ______ _______ concentrations have been shown
Body-building - circuit
Blood lactate - growth hormone
Lactate threshold
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

3. hyaline cartilage
Found on articulating surface of bones
Peak bone mass
T
Tendon stiffness

4. Synchronization is critical to ____ of force production
Timing
Minimal esential strain - thought to be 1/10 force needed to fracture.
Valsalva maneuver
Neural recruitment

5. fibrous cartilage
2 or fewer
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Area
Rough form found in intervertebral disks of spine and where tendons attach to bones

6. intensity-related overtraining shows...
Increase of muscle size/CSA (cross-sectional area)
No hormonal changes - must look for sympathetic overtraining syndrome signs
Androgen receptor - testosterone - testosterone derivatives
Progressive overload

7. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Rough form found in intervertebral disks of spine and where tendons attach to bones
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
exhaustion
Cardiac output - stroke volume

8. RT increases: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Glycolitic - metabolites
Low to moderate intensity w/high volume and short rest intervals (body-building)

9. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Firing rate - recruitment
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
strength endurance

10. ventilation is elevated during the set but _________ during the first minute of recovery
6 - few workouts
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Frequency - volume - intensity
Goes up further

11. blood vessels from the _____ ______ extend into the dense cortical bone
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
10 - 5-7
Mechanical loading - bone modeling
Marrow cavity -

12. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Increase - decrease
Spongy - bridges cortical bone
Sprint - aerobic endurance
10 - 5-7

13. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
19-55
Interface between nerve and skeletal muscle.
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

14. protein synthesis is elevated up to _____ hours after acute RT
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
48
general adaption syndrome
Procollagen - synthesized and secreted by fibroblasts

15. This can help power exercises because
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Bone mineral density - quantity of mineral deposited in a given bone area
Increase speed/explosiveness
Greater than or equal to 16

16. increased buffering capacity allows
Factors that stiumulate new bone formation
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Parallel
Blood supply - synovial fluid

17. anaerobic excercise substantially reduces ______ in both muscle and blood
Area
Gene expression - protein sythesis
PH
Bone - tendon - and ligaments - cartilage

18. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Increased parasympathetic activity at rest and w/exercise
Increase - decrease
Nutrients - synovial fluid - articular cartilage
Bone - tendon - and ligaments - cartilage

19. major difference between resistance and aerobic exercise (in regards to the heart)...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Left ventrical chamber size/volume much higher in endurance athletes
Sprint - aerobic endurance
Increase in number of muscle cells through longitudinal splitting - rather than lateral

20. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Bone mineral density - quantity of mineral deposited in a given bone area
Gene expression - protein sythesis
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
muscular endurance

21. increase in muscle strenght or mass =
resistance development
Weight bearing
Increase in bone size and density
power

22. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Micro fractures - structural fatigue
Sprint - aerobic endurance
Fast-twitch only - explosive movements (less than a second) ex. plyo
maximal strength

23. cortical bone
Sprint - aerobic endurance
Ventilation equivalent for oxygen
Compact - dense outer shell
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

24. osteoblasts
Tendon stiffness
Androgen receptor - testosterone - testosterone derivatives
Lactate threshold
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

25. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
strength
Glycolitic - metabolites
19-55
Higher (counter-productive to force development)

26. can happen in as little as _____ weeks (in trained athletes)
Glycolitic - metabolites
Body-building - circuit
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

27. MES
Found on articulating surface of bones
Minimal esential strain - thought to be 1/10 force needed to fracture.
Excessive soreness and fatigue
Fast-twitch only - explosive movements (less than a second) ex. plyo

28. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Area
Glycolitic - metabolites
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
II - I - fast-twitch

29. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
16 -38
Not as many
ATPhase - oxidative
metabolic specificity

30. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
16 -38
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Reservoir - IIx - IIax - IIa - IIac - IIc
Body-building - circuit

31. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Capillary density
Power - slow-velocity strength
Not as many
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

32. anabolic hormones (4)

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33. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Area
Not as many
metabolic specificity

34. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Downregulate
Concentric
Ventilation equivalent for oxygen
10 - 5-7

35. psychological factors: (12)
Lactate threshold
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Left ventrical chamber size/volume much higher in endurance athletes
Greater than or equal to 16

36. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
maximal strength
Blood supply - synovial fluid
Increase speed/explosiveness
hypertrophy

37. Neural adaptaions begin in the
PH
Motor cortex
mechanical specificity
VO2max

38. parasympathetic overtraining is...
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Young - mature
Increased parasympathetic activity at rest and w/exercise

39. recent study shown that RT can hinder ________ improvements
resistance development
16 -38
48
VO2max

40. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
48
Mechanical forces created during exercise
Greater than or equal to 16

41. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Elastin
Decreases - increases
Neural recruitment
Norepinephrine - dopamine

42. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Not as many
Mechanical forces created during exercise
metabolic specificity
Different planes - different directions

43. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Greater than or equal to 16
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
hypertrophy
Greater than or equal to 16

44. new myofilaments are added to the _______ myofibril - increasing the ______
Found on articulating surface of bones
Decreases - increases
Increase acid-base balance during excercise
Periphery - diameter

45. BMD
Collagen
Bone mineral density - quantity of mineral deposited in a given bone area
Not as many
hypertrophy

46. due to muscle size increase - ________ _______ decreases
Greater ability to tolerate and sustain prolonged high exercise intensitites
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
VO2max
Greater than or equal to 16

47. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
VO2max
Body-building - circuit
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
F

48. type I for: _____ _______ ________ and type II for ______
Peripheral - global
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Bone - tendon - and ligaments - cartilage
muscular endurance

49. supercompensation effect
Micro fractures - structural fatigue
F
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

50. ________ or _______ training could impact cardiovascular response though
Different planes - different directions
resistance development
Increase speed/explosiveness
Body-building - circuit

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Resistance Training Concepts

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