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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. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
Hydroxyapatite
Timing
stability

2. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
neuromuscular specificity
10 - 5-7
Peak bone mass
resistance development

3. The ability to exert maximal force in the shortest amount of time.
112
Factors that stiumulate new bone formation
power
metabolic specificity

4. programs designed to stimulate bone growth need to incorporate: (6)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
19-55
Elastin
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

5. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Structural - spine - hip
More testosterone levels for assistive exercises
Onset
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

6. intensity-related overtraining shows...
More testosterone levels for assistive exercises
Decreases - increases
Periosteum
No hormonal changes - must look for sympathetic overtraining syndrome signs

7. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Not as many
Structural - spine - hip
112

8. to surpass the MES - an exercise must be ____ _____
Capillary density
T
Weight bearing
VO2max

9. ust be done at a high enough intensity to be above the _______ _______
Power - slow-velocity strength
2 or fewer
Lactate threshold
Blood supply - synovial fluid

10. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
strength
Nutrients - synovial fluid - articular cartilage
More testosterone levels for assistive exercises

11. increase in muscle strenght or mass =
Increase in bone size and density
Sprint - aerobic endurance
Cross-linking
X - a

12. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Shortens
hypertrophy

13. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Minimal esential strain - thought to be 1/10 force needed to fracture.
Firing rate - recruitment
Procollagen - synthesized and secreted by fibroblasts
Rough form found in intervertebral disks of spine and where tendons attach to bones

14. Bilateral deficit
Collagen molecules from osteoblasts
Calcium
2 or fewer
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

15. Hypertrophy
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Motor cortex
Elastin
Increase of muscle size/CSA (cross-sectional area)

16. greater acute growth hormone response =
Timing
Micro fractures - structural fatigue
Greater ability to tolerate and sustain prolonged high exercise intensitites
More testosterone levels for assistive exercises

17. force transmission per unit of strain - or tendon elongation...
strength endurance
Procollagen - synthesized and secreted by fibroblasts
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Tendon stiffness

18. sympathetic overtraining is...
Spongy - bridges cortical bone
IIx -
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

19. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
More testosterone levels for assistive exercises
Weight bearing
Timing

20. new bone is formed on the _______ - increasing diameter and strength
Low to moderate intensity w/high volume and short rest intervals (body-building)
Area
Compact - dense outer shell
Periosteum

21. use ______ excercises to directly load the ____ and the ______
Weight bearing
Structural - spine - hip
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
IIx -

22. cholesterol changes?
Increase speed/explosiveness
ATPhase - oxidative
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Peak bone mass

23. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
hypertrophy
Capillary density
Weight bearing
general adaption syndrome

24. This can help power exercises because
F
metabolic specificity
Increase speed/explosiveness
Onset

25. The ability of the body to maintain postural equilibrium and support joints during movement.
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
IIx -
Increased parasympathetic activity at rest and w/exercise
stability

26. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Goes up further
10 - 5-7
Spongy - bridges cortical bone
Androgen receptor - testosterone - testosterone derivatives

27. anaerobic excercise substantially reduces ______ in both muscle and blood
Timing
Increase speed/explosiveness
PH
muscular endurance

28. weightlifters show larger left atrial dimension than body-builders - T/F?
Procollagen - synthesized and secreted by fibroblasts
Fibrous connective tissues that surround a separate different organizational levels of muscle
F
Reservoir - IIx - IIax - IIa - IIac - IIc

29. sprint training enhances ____ release - useful for speed and power production
Rough form found in intervertebral disks of spine and where tendons attach to bones
Calcium
Low to moderate intensity w/high volume and short rest intervals (body-building)
Capillary density

30. stroke volume and cardiac output increase mostly during the ________ phase
general adaption syndrome
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
Eccentric
Progressive overload

31. primary stimulus for growth of tendons - ligaments and fascia are the
Rough form found in intervertebral disks of spine and where tendons attach to bones
The spinal cord (along the corticopinal tracts)
Mechanical forces created during exercise
Training one limb can result in increase of strength in the other too

32. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Rough form found in intervertebral disks of spine and where tendons attach to bones
Downregulate
More testosterone levels for assistive exercises
Valsalva maneuver

33. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Collagen
Sprint - aerobic endurance
Greater ability to tolerate and sustain prolonged high exercise intensitites
Young - mature

34. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Spongy - bridges cortical bone
Lactate threshold
Gene expression - protein sythesis
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

35. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
II - I - fast-twitch
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase of muscle size/CSA (cross-sectional area)
strength

36. Substantial portion of neural adaptations occur in
Interface between nerve and skeletal muscle.
Peak bone mass
The spinal cord (along the corticopinal tracts)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

37. RT increases the angle of _______ in _______ muscels
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Penation - penate
Decreases
Fibrous connective tissues that surround a separate different organizational levels of muscle

38. Hypertrophy
metabolic specificity
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increase of muscle size/CSA (cross-sectional area)
Area

39. Cross-education
Training one limb can result in increase of strength in the other too
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Frequency - volume - intensity
Norepinephrine - dopamine

40. metabolic factors include...
T
They're all recruited in consecutive order to produce maximum force
Blood lactate - growth hormone
Low to moderate intensity w/high volume and short rest intervals (body-building)

41. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Interface between nerve and skeletal muscle.
Gene expression - protein sythesis
Mechanical loading - bone modeling
Hydroxyapatite

42. RT increases epinephrine - _______ & ________
Greater ability to tolerate and sustain prolonged high exercise intensitites
Fast-twitch only - explosive movements (less than a second) ex. plyo
stability
Norepinephrine - dopamine

43. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
maximal strength
Power - slow-velocity strength
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
2 or fewer

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

45. sites where connective tissue can increase: (3)
Increase acid-base balance during excercise
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
Eccentric
Rough form found in intervertebral disks of spine and where tendons attach to bones

46. supercompensation effect
Minimal esential strain - thought to be 1/10 force needed to fracture.
19-55
Micro fractures - structural fatigue
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

47. fibrous cartilage
Procollagen - synthesized and secreted by fibroblasts
Parallel
Rough form found in intervertebral disks of spine and where tendons attach to bones
Weight bearing

48. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Hydroxyapatite
Nutrients - synovial fluid - articular cartilage
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
ATPhase - oxidative

49. glycolytic training ______ the rest cycle
Shortens
Bone - tendon - and ligaments - cartilage
Marrow cavity -
Decreases

50. high correlations between ____ ______ and ______ _______ concentrations have been shown
Decreases
Blood lactate - growth hormone
Onset
VO2max