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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. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
Greater than or equal to 16
hypertrophy
F

2. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Downregulate
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Peripheral - global
Gene expression - protein sythesis

3. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Body-building - circuit
stability
alarm reaction
IIx -

4. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Peak bone mass
Not as many
F
112

5. 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
Procollagen - synthesized and secreted by fibroblasts
F
Higher (counter-productive to force development)

6. buffering capacity of skeletal muscle
Elastin
Neural activation - precise mechanism
Increase acid-base balance during excercise
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

7. trabecular bone
Decreases - increases
Spongy - bridges cortical bone
Peripheral - global
strength endurance

8. blood pressure response is higher in the ______ phase
10 - 5-7
Peripheral - global
Concentric
Mechanical forces created during exercise

9. 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)
Peripheral - global
Interface between nerve and skeletal muscle.
Excessive soreness and fatigue

10. trabecular bone
ATPhase - oxidative
Spongy - bridges cortical bone
Young - mature
Blood supply - synovial fluid

11. endocrine adaptations and responses to anaerobic training: (4)
hypertrophy
Androgen receptor - testosterone - testosterone derivatives
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
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

12. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Compact - dense outer shell
Motor cortex
Increase in bone size and density
maximal strength

13. maximum bone mass achieved...
Interface between nerve and skeletal muscle.
Decreases - increases
VO2max
Peak bone mass

14. anaerobic training increases the _____ of the NMJ
Area
Periphery - diameter
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Fast-twitch only - explosive movements (less than a second) ex. plyo

15. receptors tend to ___________ over time when exposed consistently to high levels of hormones
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Downregulate
Hydroxyapatite
Neural activation - precise mechanism

16. Anaerobic training
F
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
X - a

17. RT increases the angle of _______ in _______ muscels
Downregulate
Onset
Body-building - circuit
Penation - penate

18. to surpass the MES - an exercise must be ____ _____
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
F
Weight bearing
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

19. increase in muscle strenght or mass =
Increase in bone size and density
II - I - fast-twitch
48
Increase speed/explosiveness

20. cartilage functions: (3)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Factors that stiumulate new bone formation
Blood supply - synovial fluid
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

21. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
The spinal cord (along the corticopinal tracts)
Found on articulating surface of bones
Rough form found in intervertebral disks of spine and where tendons attach to bones

22. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
II - I - fast-twitch
resistance development
strength

23. parent protein
Procollagen - synthesized and secreted by fibroblasts
stability
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
Increase in bone size and density

24. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Downregulate
Increase speed/explosiveness
Mechano growth factor

25. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Factors that stiumulate new bone formation
Power - slow-velocity strength
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

26. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical forces created during exercise
Cardiac output - stroke volume
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Power - slow-velocity strength

27. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Norepinephrine - dopamine
Progressive overload
F
Greater than or equal to 16

28. RT increases: (4)
strength
Bone - tendon - and ligaments - cartilage
Ventilation equivalent for oxygen
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

29. specific changes within a tendon are: (4)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Structural - spine - hip
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
Different planes - different directions

30. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Shortens
PH
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
Onset

31. volume-related overtraining shows: (3)
Penation - penate
Shortens
Frequency - volume - intensity
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

32. Neural adaptaions begin in the
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Marrow cavity -
Motor cortex

33. parasympathetic overtraining is...
strength endurance
Left ventrical chamber size/volume much higher in endurance athletes
Increased parasympathetic activity at rest and w/exercise
Neural activation - precise mechanism

34. psychological factors: (12)
Goes up further
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Mechano growth factor
muscular endurance

35. blood vessels from the _____ ______ extend into the dense cortical bone
Different planes - different directions
Marrow cavity -
Increase acid-base balance during excercise
T

36. Hypertrophy
Increase speed/explosiveness
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Increase of muscle size/CSA (cross-sectional area)
Cardiac output - stroke volume

37. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Found on articulating surface of bones
maximal strength

38. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
mechanical specificity
10 - 5-7
Periosteum
48

39. sprint training enhances ____ release - useful for speed and power production
Parallel
Calcium
Not as many
PH

40. excessive training on a short-term basis is called...
6 - few workouts
Peripheral - global
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

41. The ability of the body to produce low levels of force and maintain them for extended periods of time
stability
Mechano growth factor
exhaustion
muscular endurance

42. This can help power exercises because
Not as many
Not as many
Increase speed/explosiveness
16 -38

43. increased buffering capacity allows
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Androgen receptor - testosterone - testosterone derivatives
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

44. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
PH
T
Blood supply - synovial fluid
Area

45. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
II - I - fast-twitch
Concentric
Higher (counter-productive to force development)

46. fibrous cartilage
muscular endurance
Periphery - diameter
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

47. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
neuromuscular specificity
Left ventrical chamber size/volume much higher in endurance athletes
Tendon stiffness

48. specific changes within a tendon are: (4)
Procollagen - synthesized and secreted by fibroblasts
Concentric
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
maximal strength

49. sprint training enhances ____ release - useful for speed and power production
Goes up further
Norepinephrine - dopamine
Calcium
metabolic specificity

50. ventilation is elevated during the set but _________ during the first minute of recovery
112
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Goes up further
Rough form found in intervertebral disks of spine and where tendons attach to bones