Test your basic knowledge |

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. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Concentric
T

2. RT increases epinephrine - _______ & ________
Frequency - volume - intensity
IIx -
Norepinephrine - dopamine
Parallel

3. heavy RT ___________ blood flow to the working muscles
Decreases
2 or fewer
Collagen
Peak bone mass

4. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Periosteum
Protein deposition
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
maximal strength

5. blood pressure response is higher in the ______ phase
Concentric
T
Left ventrical chamber size/volume much higher in endurance athletes
strength endurance

6. trabecular bone
Spongy - bridges cortical bone
Blood supply - synovial fluid
Body-building - circuit
Periphery - diameter

7. Cross-education
strength
Training one limb can result in increase of strength in the other too
Fibrous connective tissues that surround a separate different organizational levels of muscle
Decreases - increases

8. glycogen content can rise as much as ______% after only 5 months of body-building style programs
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
19-55
Onset
112

9. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
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
F
10 - 5-7
Mechanical forces created during exercise

10. Bilateral deficit
Glycolitic - metabolites
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
neuromuscular specificity
Decreases

11. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
More testosterone levels for assistive exercises
Capillary density
Neural recruitment
Power - slow-velocity strength

12. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Structural - spine - hip
16 -38
Not as many
6 - few workouts

13. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Rough form found in intervertebral disks of spine and where tendons attach to bones
maximal strength
Ventilation equivalent for oxygen

14. yogenesis
No hormonal changes - must look for sympathetic overtraining syndrome signs
Blood lactate - growth hormone
PH
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

15. force transmission per unit of strain - or tendon elongation...
Rough form found in intervertebral disks of spine and where tendons attach to bones
Downregulate
Tendon stiffness
Gene expression - protein sythesis

16. ncrease nearal drive comes from (3)
112
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
mechanical specificity
48

17. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Mechano growth factor
Downregulate
Decreases - increases
19-55

18. RT increases: (4)
Fast-twitch only - explosive movements (less than a second) ex. plyo
general adaption syndrome
16 -38
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

19. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Collagen
Progressive overload
10 - 5-7
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

20. programs designed to stimulate bone growth need to incorporate: (6)
Bone mineral density - quantity of mineral deposited in a given bone area
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
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Gene expression - protein sythesis

21. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
F
Gene expression - protein sythesis
stability

22. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Left ventrical chamber size/volume much higher in endurance athletes
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Neural activation - precise mechanism

23. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
Increased parasympathetic activity at rest and w/exercise
Norepinephrine - dopamine
Higher (counter-productive to force development)

24. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Blood supply - synovial fluid
Neural recruitment
Cardiac output - stroke volume

25. Hypertrophy
Minimal esential strain - thought to be 1/10 force needed to fracture.
Structural - spine - hip
Increase of muscle size/CSA (cross-sectional area)
Glycolitic - metabolites

26. anaerobic excercise substantially reduces ______ in both muscle and blood
Neural recruitment
metabolic specificity
PH
Reservoir - IIx - IIax - IIa - IIac - IIc

27. primary structural component of all connective tissue...
Structural - spine - hip
Peak bone mass
Collagen
Blood lactate - growth hormone

28. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Increase of muscle size/CSA (cross-sectional area)
Glycolitic - metabolites
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

29. buffering capacity of skeletal muscle
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
Not as many
Increase acid-base balance during excercise
Minimal esential strain - thought to be 1/10 force needed to fracture.

30. Substantial portion of neural adaptations occur in
Excessive soreness and fatigue
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
The spinal cord (along the corticopinal tracts)
Interface between nerve and skeletal muscle.

31. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Micro fractures - structural fatigue
Greater ability to tolerate and sustain prolonged high exercise intensitites
IIx -

32. Neural adaptaions begin in the
Power - slow-velocity strength
Collagen
F
Motor cortex

33. Synchronization is critical to ____ of force production
48
F
Downregulate
Timing

34. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Blood lactate - growth hormone
Periphery - diameter
Power - slow-velocity strength

35. ligaments contain elastic fibers or ______
Elastin
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

36. The ability to exert maximal force in the shortest amount of time.
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
power
10 - 5-7
Young - mature

37. cortical bone
Compact - dense outer shell
More testosterone levels for assistive exercises
Ventilation equivalent for oxygen
Mechano growth factor

38. ust be done at a high enough intensity to be above the _______ _______
Increase in bone size and density
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
16 -38
Lactate threshold

39. cholesterol changes?
Bone mineral density - quantity of mineral deposited in a given bone area
Timing
Peripheral - global
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

40. ________ or _______ training could impact cardiovascular response though
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
Cross-linking
Body-building - circuit
Frequency - volume - intensity

41. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
X - a
hypertrophy
II - I - fast-twitch
Downregulate

42. overtraining
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
2 or fewer
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

43. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
10 - 5-7
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Micro fractures - structural fatigue
Peripheral - global

44. This can help power exercises because
Increase speed/explosiveness
Decreases - increases
Progressive overload
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

45. supercompensation effect
Increase in bone size and density
general adaption syndrome
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

46. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Norepinephrine - dopamine
Mechanical loading - bone modeling
Spongy - bridges cortical bone
Not as many

47. increased buffering capacity allows
Cross-linking
Onset
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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

48. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase - decrease
2 or fewer
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

49. osteogenic stiumuli
Periosteum
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Factors that stiumulate new bone formation
Excessive soreness and fatigue

50. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Excessive soreness and fatigue
general adaption syndrome
Interface between nerve and skeletal muscle.
Not as many