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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. sympathetic overtraining is...
Increase acid-base balance during excercise
IIx -
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Blood lactate - growth hormone

2. type I for: _____ _______ ________ and type II for ______
Decreases - increases
hypertrophy
Marrow cavity -
Bone - tendon - and ligaments - cartilage

3. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Mechanical loading - bone modeling
19-55
Penation - penate

4. ncrease nearal drive comes from (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
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
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

5. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
Factors that stiumulate new bone formation
Tendon stiffness
Fast-twitch only - explosive movements (less than a second) ex. plyo

6. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
ATPhase - oxidative
Different planes - different directions
Peripheral - global

7. overtraining
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
No hormonal changes - must look for sympathetic overtraining syndrome signs
strength
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

8. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Norepinephrine - dopamine
Cross-linking
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

9. interval training shown to increase BC by ___ to ____ %
16 -38
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Young - mature

10. can happen in as little as _____ weeks (in trained athletes)
Nutrients - synovial fluid - articular cartilage
More testosterone levels for assistive exercises
stability
2 or fewer

11. reflex potentiation is increased by____ to ____ % w/resistance training
Area
Bone mineral density - quantity of mineral deposited in a given bone area
Motor cortex
19-55

12. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Norepinephrine - dopamine
Androgen receptor - testosterone - testosterone derivatives
Goes up further

13. Cross-education
Training one limb can result in increase of strength in the other too
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Neural recruitment
Increase of muscle size/CSA (cross-sectional area)

14. sites where connective tissue can increase: (3)
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
Compact - dense outer shell
II - I - fast-twitch
Young - mature

15. reflex potentiation is increased by____ to ____ % w/resistance training
Training one limb can result in increase of strength in the other too
19-55
Increased parasympathetic activity at rest and w/exercise
Excessive soreness and fatigue

16. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
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
Bone - tendon - and ligaments - cartilage
Capillary density

17. ______ bone may be more responsive to osteogenic stimuli than ______ bone
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Young - mature
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Shortens

18. osteogenic stiumuli
Blood lactate - growth hormone
Factors that stiumulate new bone formation
Motor cortex
No hormonal changes - must look for sympathetic overtraining syndrome signs

19. new myofilaments are added to the _______ myofibril - increasing the ______
Neural activation - precise mechanism
Gene expression - protein sythesis
Periphery - diameter
Increase in number of muscle cells through longitudinal splitting - rather than lateral

20. insulin rates ________ blood glucose and amino acid changes
Valsalva maneuver
mechanical specificity
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Parallel

21. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Valsalva maneuver
Not as many
Fast-twitch only - explosive movements (less than a second) ex. plyo
PH

22. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Low to moderate intensity w/high volume and short rest intervals (body-building)
Young - mature

23. Size principle
Hydroxyapatite
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
ATPhase - oxidative

24. increase in muscle strenght or mass =
Increase in bone size and density
Reservoir - IIx - IIax - IIa - IIac - IIc
More testosterone levels for assistive exercises
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

25. RT increases the angle of _______ in _______ muscels
Penation - penate
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Procollagen - synthesized and secreted by fibroblasts
Protein - carbohydrate

26. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
19-55
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

27. maximum bone mass achieved...
Power - slow-velocity strength
Cardiac output - stroke volume
Peak bone mass
Calcium

28. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Excessive soreness and fatigue
Rough form found in intervertebral disks of spine and where tendons attach to bones
Blood supply - synovial fluid
Peripheral - global

29. stress fractures are ___ ______ and are caused by ____ ______
stability
Young - mature
exhaustion
Micro fractures - structural fatigue

30. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Cardiac output - stroke volume
Parallel
Downregulate

31. fibrous cartilage
Cross-linking
Micro fractures - structural fatigue
Glycolitic - metabolites
Rough form found in intervertebral disks of spine and where tendons attach to bones

32. ligaments contain elastic fibers or ______
strength
Elastin
Mechano growth factor
The spinal cord (along the corticopinal tracts)

33. high correlations between ____ ______ and ______ _______ concentrations have been shown
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Training one limb can result in increase of strength in the other too
Blood lactate - growth hormone
No hormonal changes - must look for sympathetic overtraining syndrome signs

34. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreases - increases
Goes up further

35. stroke volume and cardiac output increase mostly during the ________ phase
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Interface between nerve and skeletal muscle.
Downregulate
Eccentric

36. speed and power training depend on optimal...
Neural recruitment
Tendon stiffness
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
strength

37. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Frequency - volume - intensity
Body-building - circuit
Compact - dense outer shell

38. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Low to moderate intensity w/high volume and short rest intervals (body-building)
Spongy - bridges cortical bone
Firing rate - recruitment
Mechanical forces created during exercise

39. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Periphery - diameter
Periosteum
Lactate threshold

40. AR: (reacts with ______ and _______ ________)
Timing
Downregulate
metabolic specificity
Androgen receptor - testosterone - testosterone derivatives

41. 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
Reservoir - IIx - IIax - IIa - IIac - IIc
Peripheral - global
stability

42. cortical bone
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
Compact - dense outer shell
Frequency - volume - intensity
Cross-linking

43. parasympathetic overtraining is...
Collagen molecules from osteoblasts
Valsalva maneuver
Increased parasympathetic activity at rest and w/exercise
Elastin

44. MES
Neural activation - precise mechanism
Minimal esential strain - thought to be 1/10 force needed to fracture.
Goes up further
Fast-twitch only - explosive movements (less than a second) ex. plyo

45. osteoblasts
The spinal cord (along the corticopinal tracts)
ATPhase - oxidative
hypertrophy
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

46. due to muscle size increase - ________ _______ decreases
Eccentric
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
hypertrophy
Weight bearing

47. cholesterol changes?
F
neuromuscular specificity
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Lactate threshold

48. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Decreases - increases
Periosteum
Fibrous connective tissues that surround a separate different organizational levels of muscle
strength

49. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Eccentric
X - a
Cardiac output - stroke volume
Decreases

50. The ability to exert maximal force in the shortest amount of time.
power
Compact - dense outer shell
Increase of muscle size/CSA (cross-sectional area)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass