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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. work large muscles first in a workout =
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
More testosterone levels for assistive exercises
Collagen
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

2. type I for: _____ _______ ________ and type II for ______
Periphery - diameter
The spinal cord (along the corticopinal tracts)
Bone - tendon - and ligaments - cartilage
hypertrophy

3. EMG studies show increases in _____ ______ but not the ____ ______
Periphery - diameter
Rough form found in intervertebral disks of spine and where tendons attach to bones
Onset
Neural activation - precise mechanism

4. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
stability
Increase in number of muscle cells through longitudinal splitting - rather than lateral
exhaustion

5. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Sprint - aerobic endurance
48
maximal strength
Ventilation equivalent for oxygen

6. primary stimulus for growth of tendons - ligaments and fascia are the
Firing rate - recruitment
Mechanical forces created during exercise
Bone - tendon - and ligaments - cartilage
Left ventrical chamber size/volume much higher in endurance athletes

7. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Greater ability to tolerate and sustain prolonged high exercise intensitites
F
Gene expression - protein sythesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

8. increased buffering capacity allows
Peak bone mass
No hormonal changes - must look for sympathetic overtraining syndrome signs
Neural activation - precise mechanism
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

9. process of protein synthesis (3)
F
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Different planes - different directions

10. sympathetic overtraining is...
F
Factors that stiumulate new bone formation
Downregulate
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

11. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Interface between nerve and skeletal muscle.
Body-building - circuit

12. degree blood flow is increased depends on the: (3)
Increase of muscle size/CSA (cross-sectional area)
Motor cortex
Motor cortex
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

13. Size principle
Increase of muscle size/CSA (cross-sectional area)
general adaption syndrome
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Frequency - volume - intensity

14. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
16 -38
Firing rate - recruitment
Increase speed/explosiveness
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

15. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Sprint - aerobic endurance
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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
Gene expression - protein sythesis

16. to surpass the MES - an exercise must be ____ _____
Weight bearing
Fast-twitch only - explosive movements (less than a second) ex. plyo
stability
metabolic specificity

17. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
10 - 5-7
Decreases - increases
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increase in number of muscle cells through longitudinal splitting - rather than lateral

18. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Valsalva maneuver
Power - slow-velocity strength
Glycolitic - metabolites
The spinal cord (along the corticopinal tracts)

19. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Bone mineral density - quantity of mineral deposited in a given bone area
Mechanical loading - bone modeling

20. anabolic hormones (4)

21. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Glycolitic - metabolites
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreases - increases
Mechano growth factor

22. RT increases epinephrine - _______ & ________
Increase of muscle size/CSA (cross-sectional area)
Norepinephrine - dopamine
Calcium
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

23. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Factors that stiumulate new bone formation
X - a
Power - slow-velocity strength

24. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Reservoir - IIx - IIax - IIa - IIac - IIc
More testosterone levels for assistive exercises
Increase in number of muscle cells through longitudinal splitting - rather than lateral

25. major difference between resistance and aerobic exercise (in regards to the heart)...
Power - slow-velocity strength
Hydroxyapatite
Left ventrical chamber size/volume much higher in endurance athletes
PH

26. ____ in synthesis and ______ in degradation
Decreases
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increase - decrease
ATPhase - oxidative

27. bone matrix
Reservoir - IIx - IIax - IIa - IIac - IIc
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Collagen molecules from osteoblasts
19-55

28. blood vessels from the _____ ______ extend into the dense cortical bone
Found on articulating surface of bones
Marrow cavity -
Interface between nerve and skeletal muscle.
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

29. hyaline cartilage
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Collagen
Found on articulating surface of bones
Rough form found in intervertebral disks of spine and where tendons attach to bones

30. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Interface between nerve and skeletal muscle.
IIx -
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Norepinephrine - dopamine

31. psychological factors: (12)
Power - slow-velocity strength
F
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
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

32. increase in muscle strenght or mass =
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase in bone size and density
Power - slow-velocity strength
Decreases - increases

33. overtraining
Collagen
Calcium
Protein deposition
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

34. weightlifters show larger left atrial dimension than body-builders - T/F?
neuromuscular specificity
F
Periphery - diameter
Lactate threshold

35. force transmission per unit of strain - or tendon elongation...
Motor cortex
metabolic specificity
Tendon stiffness
Reservoir - IIx - IIax - IIa - IIac - IIc

36. Cross-education
Training one limb can result in increase of strength in the other too
Body-building - circuit
Increase of muscle size/CSA (cross-sectional area)
maximal strength

37. osteogenic stiumuli
Factors that stiumulate new bone formation
ATPhase - oxidative
Sprint - aerobic endurance
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

38. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Power - slow-velocity strength

39. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
6 - few workouts
resistance development
Peak bone mass
Capillary density

40. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Body-building - circuit
6 - few workouts
Structural - spine - hip
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

41. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Fibrous connective tissues that surround a separate different organizational levels of muscle
II - I - fast-twitch
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Motor cortex

42. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Motor cortex
Neural activation - precise mechanism
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

43. endocrine adaptations and responses to anaerobic training: (4)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
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
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
maximal strength

44. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
Cross-linking
Frequency - volume - intensity
Interface between nerve and skeletal muscle.

45. larger pennation angles can accomodate greater _____ ________
112
Protein deposition
hypertrophy
Procollagen - synthesized and secreted by fibroblasts

46. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Cross-linking
maximal strength
Young - mature
power

47. primary structural component of all connective tissue...
hypertrophy
Shortens
Norepinephrine - dopamine
Collagen

48. psychological factors: (12)
Sprint - aerobic endurance
Protein deposition
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

49. maximum bone mass achieved...
Peak bone mass
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist 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
PH

50. anabolic hormones (4)