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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. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Hydroxyapatite
Downregulate
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

2. intensity-related overtraining shows...
Different planes - different directions
No hormonal changes - must look for sympathetic overtraining syndrome signs
Parallel
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

3. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
alarm reaction
Area
resistance development

4. to surpass the MES - an exercise must be ____ _____
hypertrophy
Weight bearing
Shortens
neuromuscular specificity

5. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increase - decrease
Different planes - different directions
Fibrous connective tissues that surround a separate different organizational levels of muscle

6. blood pressure response is higher in the ______ phase
Motor cortex
Concentric
F
Frequency - volume - intensity

7. muscle fiber hypertrohy requires ______ workouts
Body-building - circuit
Greater than or equal to 16
Interface between nerve and skeletal muscle.
PH

8. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
More testosterone levels for assistive exercises
Peak bone mass
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

9. Mechanical factors include
muscular endurance
112
Excessive soreness and fatigue
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

10. The ability of the body to maintain postural equilibrium and support joints during movement.
Area
stability
Sprint - aerobic endurance
Spongy - bridges cortical bone

11. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
X - a
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Frequency - volume - intensity
maximal strength

12. larger pennation angles can accomodate greater _____ ________
Procollagen - synthesized and secreted by fibroblasts
Increase - decrease
Protein deposition
Nutrients - synovial fluid - articular cartilage

13. reflex potentiation is increased by____ to ____ % w/resistance training
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Found on articulating surface of bones
19-55
Glycolitic - metabolites

14. a _______-________ supplement before and after a workout can attenuate AR downregulation
Ventilation equivalent for oxygen
X - a
Protein - carbohydrate
Excessive soreness and fatigue

15. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Reservoir - IIx - IIax - IIa - IIac - IIc
Parallel
Valsalva maneuver
strength

16. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Bone - tendon - and ligaments - cartilage
Shortens
48
exhaustion

17. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Increase of muscle size/CSA (cross-sectional area)
112
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Compact - dense outer shell

18. buffering capacity of skeletal muscle
Factors that stiumulate new bone formation
Factors that stiumulate new bone formation
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increase acid-base balance during excercise

19. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
19-55
Capillary density

20. reflex potentiation is increased by____ to ____ % w/resistance training
Calcium
stability
exhaustion
19-55

21. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Shortens
Motor cortex
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
IIx -

22. force transmission per unit of strain - or tendon elongation...
Motor cortex
stability
Increase speed/explosiveness
Tendon stiffness

23. weightlifters show larger left atrial dimension than body-builders - T/F?
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Androgen receptor - testosterone - testosterone derivatives
F
Mechanical forces created during exercise

24. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Procollagen - synthesized and secreted by fibroblasts

25. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
Not as many
Valsalva maneuver
Left ventrical chamber size/volume much higher in endurance athletes

26. increased ventilation efficiency is characterized by a reduced
16 -38
Eccentric
Ventilation equivalent for oxygen
Neural recruitment

27. excessive training on a short-term basis is called...
Valsalva maneuver
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Decreases
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

28. due to muscle size increase - ________ _______ decreases
F
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Lactate threshold
More testosterone levels for assistive exercises

29. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Ventilation equivalent for oxygen
Progressive overload
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
Mechanical loading - bone modeling

30. neuromuscular junction (NMJ)
Protein - carbohydrate
Blood supply - synovial fluid
Interface between nerve and skeletal muscle.
Bone - tendon - and ligaments - cartilage

31. ligaments contain elastic fibers or ______
16 -38
Elastin
Collagen molecules from osteoblasts
Excessive soreness and fatigue

32. Synchronization is critical to ____ of force production
Timing
Motor cortex
alarm reaction
10 - 5-7

33. cholesterol changes?
Parallel
Parallel
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

34. type I for: _____ _______ ________ and type II for ______
Collagen
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
16 -38
Bone - tendon - and ligaments - cartilage

35. ventilation is elevated during the set but _________ during the first minute of recovery
Greater than or equal to 16
Protein deposition
Blood supply - synovial fluid
Goes up further

36. yperplasia
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Mechanical forces created during exercise
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Mechanical forces created during exercise

37. endocrine adaptations and responses to anaerobic training: (4)
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
Compact - dense outer shell
Interface between nerve and skeletal muscle.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

38. new bone is formed on the _______ - increasing diameter and strength
Periosteum
Mechanical forces created during exercise
Timing
Protein deposition

39. RT increases: (4)
Micro fractures - structural fatigue
The spinal cord (along the corticopinal tracts)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

40. process of protein synthesis (3)
Periphery - diameter
Neural recruitment
Cross-linking
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

41. work large muscles first in a workout =
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Calcium
Excessive soreness and fatigue
More testosterone levels for assistive exercises

42. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Collagen molecules from osteoblasts
Neural recruitment
Greater ability to tolerate and sustain prolonged high exercise intensitites

43. stress fractures are ___ ______ and are caused by ____ ______
Protein deposition
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
strength
Micro fractures - structural fatigue

44. use ______ excercises to directly load the ____ and the ______
Reservoir - IIx - IIax - IIa - IIac - IIc
Structural - spine - hip
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
PH

45. glycolytic training ______ the rest cycle
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Shortens
Decreases
Greater than or equal to 16

46. neuromuscular junction (NMJ)
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.
T
stability

47. specific changes within a tendon are: (4)
Penation - penate
Collagen molecules from osteoblasts
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
16 -38

48. primary structural component of all connective tissue...
Concentric
Collagen
PH
resistance development

49. The ability to exert maximal force in the shortest amount of time.
Increase in bone size and density
power
Eccentric
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

50. ____ in synthesis and ______ in degradation
mechanical specificity
Increase - decrease
Increase of muscle size/CSA (cross-sectional area)
Not as many