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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. parent protein
Not as many
Procollagen - synthesized and secreted by fibroblasts
10 - 5-7
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

2. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Parallel
Ventilation equivalent for oxygen
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
Reservoir - IIx - IIax - IIa - IIac - IIc

3. new bone is formed on the _______ - increasing diameter and strength
Increase acid-base balance during excercise
neuromuscular specificity
Periosteum
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

4. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Greater ability to tolerate and sustain prolonged high exercise intensitites
neuromuscular specificity
More testosterone levels for assistive exercises

5. high correlations between ____ ______ and ______ _______ concentrations have been shown
Parallel
strength endurance
Mechano growth factor
Blood lactate - growth hormone

6. buffering capacity of skeletal muscle
Decreases
Increase acid-base balance during excercise
Androgen receptor - testosterone - testosterone derivatives
exhaustion

7. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Blood lactate - growth hormone
Increase of muscle size/CSA (cross-sectional area)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

8. psychological factors: (12)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Neural activation - precise mechanism
Protein - carbohydrate
Bone mineral density - quantity of mineral deposited in a given bone area

9. increase in muscle strenght or mass =
Reservoir - IIx - IIax - IIa - IIac - IIc
Area
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Increase in bone size and density

10. can happen in as little as _____ weeks (in trained athletes)
Mechanical forces created during exercise
2 or fewer
Gene expression - protein sythesis
Cross-linking

11. supercompensation effect
Minimal esential strain - thought to be 1/10 force needed to fracture.
general adaption syndrome
Androgen receptor - testosterone - testosterone derivatives
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

12. sympathetic overtraining is...
Fibrous connective tissues that surround a separate different organizational levels of muscle
Collagen
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increase speed/explosiveness

13. cortical bone
Compact - dense outer shell
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
general adaption syndrome
resistance development

14. interval training shown to increase BC by ___ to ____ %
Training one limb can result in increase of strength in the other too
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
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
16 -38

15. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Blood supply - synovial fluid

16. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Fast-twitch only - explosive movements (less than a second) ex. plyo
Hydroxyapatite
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

17. AR: (reacts with ______ and _______ ________)
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
112
Procollagen - synthesized and secreted by fibroblasts
Androgen receptor - testosterone - testosterone derivatives

18. muscle fiber hypertrohy requires ______ workouts
10 - 5-7
Greater than or equal to 16
Cross-linking
Fast-twitch only - explosive movements (less than a second) ex. plyo

19. yogenesis
Rough form found in intervertebral disks of spine and where tendons attach to bones
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
IIx -
Increase in number of muscle cells through longitudinal splitting - rather than lateral

20. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Power - slow-velocity strength
Onset
Minimal esential strain - thought to be 1/10 force needed to fracture.
Bone mineral density - quantity of mineral deposited in a given bone area

21. reflex potentiation is increased by____ to ____ % w/resistance training
VO2max
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Valsalva maneuver
19-55

22. ____ in synthesis and ______ in degradation
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
More testosterone levels for assistive exercises
Increase - decrease
Increase acid-base balance during excercise

23. high correlations between ____ ______ and ______ _______ concentrations have been shown
Periphery - diameter
Decreases - increases
Blood lactate - growth hormone
Hydroxyapatite

24. This can help power exercises because
hypertrophy
Increase speed/explosiveness
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Young - mature

25. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Peak bone mass
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
Mechano growth factor
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

26. supercompensation effect
Increase acid-base balance during excercise
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Procollagen - synthesized and secreted by fibroblasts

27. primary stimulus for growth of tendons - ligaments and fascia are the
Spongy - bridges cortical bone
Mechanical forces created during exercise
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
Power - slow-velocity strength

28. speed and power training depend on optimal...
Neural recruitment
Training one limb can result in increase of strength in the other too
exhaustion
Concentric

29. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Gene expression - protein sythesis

30. 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
Downregulate
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

31. fibrous cartilage
Progressive overload
Rough form found in intervertebral disks of spine and where tendons attach to bones
PH
No hormonal changes - must look for sympathetic overtraining syndrome signs

32. insulin rates ________ blood glucose and amino acid changes
More testosterone levels for assistive exercises
Peripheral - global
Interface between nerve and skeletal muscle.
Parallel

33. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
2 or fewer
resistance development
strength endurance

34. RT increases epinephrine - _______ & ________
No hormonal changes - must look for sympathetic overtraining syndrome signs
IIx -
Norepinephrine - dopamine
Minimal esential strain - thought to be 1/10 force needed to fracture.

35. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
X - a
Timing
Cross-linking

36. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Procollagen - synthesized and secreted by fibroblasts
Increase speed/explosiveness
strength
Norepinephrine - dopamine

37. type I for: _____ _______ ________ and type II for ______
Bone - tendon - and ligaments - cartilage
2 or fewer
Elastin
Periosteum

38. BMD
muscular endurance
19-55
T
Bone mineral density - quantity of mineral deposited in a given bone area

39. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Decreases - increases
power
Timing

40. larger pennation angles can accomodate greater _____ ________
Protein deposition
exhaustion
Blood supply - synovial fluid
Collagen molecules from osteoblasts

41. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
II - I - fast-twitch
X - a
Glycolitic - metabolites
Lactate threshold

42. stress fractures are ___ ______ and are caused by ____ ______
mechanical specificity
Calcium
Left ventrical chamber size/volume much higher in endurance athletes
Micro fractures - structural fatigue

43. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreases
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

44. major difference between resistance and aerobic exercise (in regards to the heart)...
exhaustion
Left ventrical chamber size/volume much higher in endurance athletes
Shortens
Structural - spine - hip

45. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Body-building - circuit
Valsalva maneuver

46. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Calcium
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
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

47. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
The spinal cord (along the corticopinal tracts)
Frequency - volume - intensity
Glycolitic - metabolites
Fibrous connective tissues that surround a separate different organizational levels of muscle

48. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
Blood supply - synovial fluid
Spongy - bridges cortical bone
Firing rate - recruitment

49. Cross-education
Calcium
Young - mature
Training one limb can result in increase of strength in the other too
Increase - decrease

50. reflex potentiation is increased by____ to ____ % w/resistance training
Minimal esential strain - thought to be 1/10 force needed to fracture.
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
muscular endurance
19-55