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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
stability
Spongy - bridges cortical bone
Higher (counter-productive to force development)

2. to surpass the MES - an exercise must be ____ _____
Weight bearing
Elastin
Lactate threshold
Increase in bone size and density

3. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Nutrients - synovial fluid - articular cartilage
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
metabolic specificity

4. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Tendon stiffness
neuromuscular specificity
Reservoir - IIx - IIax - IIa - IIac - IIc
strength endurance

5. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
48
Power - slow-velocity strength
VO2max
exhaustion

6. speed and power training depend on optimal...
Neural recruitment
Periphery - diameter
Lactate threshold
Calcium

7. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
2 or fewer
Norepinephrine - dopamine
Cross-linking

8. 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
6 - few workouts
Eccentric
Neural recruitment

9. cortical bone
IIx -
X - a
Mechano growth factor
Compact - dense outer shell

10. a _______-________ supplement before and after a workout can attenuate AR downregulation
2 or fewer
Timing
Downregulate
Protein - carbohydrate

11. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Fast-twitch only - explosive movements (less than a second) ex. plyo
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
neuromuscular specificity

12. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Protein deposition
strength
Parallel
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

13. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Periosteum
F
Mechanical loading - bone modeling
mechanical specificity

14. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood supply - synovial fluid
Greater ability to tolerate and sustain prolonged high exercise intensitites
Firing rate - recruitment
48

15. ______ bone may be more responsive to osteogenic stimuli than ______ bone
general adaption syndrome
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Young - mature
Calcium

16. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Area
112
Nutrients - synovial fluid - articular cartilage
Decreases - increases

17. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
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
Firing rate - recruitment
Micro fractures - structural fatigue

18. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Power - slow-velocity strength
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

19. new bone is formed on the _______ - increasing diameter and strength
Ventilation equivalent for oxygen
exhaustion
Eccentric
Periosteum

20. work large muscles first in a workout =
F
More testosterone levels for assistive exercises
Increase of muscle size/CSA (cross-sectional area)
Left ventrical chamber size/volume much higher in endurance athletes

21. blood pressure response is higher in the ______ phase
Greater than or equal to 16
Concentric
F
They're all recruited in consecutive order to produce maximum force

22. yperplasia
Bone mineral density - quantity of mineral deposited in a given bone area
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Progressive overload
Not as many

23. larger pennation angles can accomodate greater _____ ________
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Blood supply - synovial fluid
Factors that stiumulate new bone formation
Protein deposition

24. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Mechanical loading - bone modeling
Greater ability to tolerate and sustain prolonged high exercise intensitites
Glycolitic - metabolites
Downregulate

25. osteoblasts
Hydroxyapatite
Increase in bone size and density
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
exhaustion

26. insulin rates ________ blood glucose and amino acid changes
T
VO2max
Minimal esential strain - thought to be 1/10 force needed to fracture.
Parallel

27. Size principle
Increase in bone size and density
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
muscular endurance

28. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Fibrous connective tissues that surround a separate different organizational levels of muscle
Interface between nerve and skeletal muscle.

29. due to muscle size increase - ________ _______ decreases
Mechano growth factor
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Decreases

30. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Protein - carbohydrate
Mechano growth factor
exhaustion

31. protein synthesis is elevated up to _____ hours after acute RT
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
10 - 5-7
48
Increase in number of muscle cells through longitudinal splitting - rather than lateral

32. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Periphery - diameter
More testosterone levels for assistive exercises
Power - slow-velocity strength
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

33. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Calcium
Reservoir - IIx - IIax - IIa - IIac - IIc
Valsalva maneuver
Decreases

34. selective recruitment
Spongy - bridges cortical bone
Fast-twitch only - explosive movements (less than a second) ex. plyo
Motor cortex
general adaption syndrome

35. Anaerobic training
Left ventrical chamber size/volume much higher in endurance athletes
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Increase - decrease
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

36. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
Progressive overload
Hydroxyapatite
Eccentric

37. greater acute growth hormone response =
Peripheral - global
Greater ability to tolerate and sustain prolonged high exercise intensitites
Micro fractures - structural fatigue
Valsalva maneuver

38. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
metabolic specificity
Glycolitic - metabolites
Greater than or equal to 16

39. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Different planes - different directions
neuromuscular specificity
Collagen

40. immobilization of a joint...
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
Not as many
Fibrous connective tissues that surround a separate different organizational levels of muscle
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

41. sites where connective tissue can increase: (3)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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
16 -38

42. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Different planes - different directions

43. sites where connective tissue can increase: (3)
Neural recruitment
Increase - decrease
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
maximal strength

44. osteogenic stiumuli
Factors that stiumulate new bone formation
neuromuscular specificity
Concentric
Minimal esential strain - thought to be 1/10 force needed to fracture.

45. Cross-education
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Power - slow-velocity strength
Training one limb can result in increase of strength in the other too

46. The ability of the body to maintain postural equilibrium and support joints during movement.
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Lactate threshold
neuromuscular specificity
stability

47. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
10 - 5-7
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Body-building - circuit
Onset

48. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Increased parasympathetic activity at rest and w/exercise
Young - mature
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
resistance development

49. these cardio responses increase significantly during RT: (4)
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)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Reservoir - IIx - IIax - IIa - IIac - IIc

50. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Fast-twitch only - explosive movements (less than a second) ex. plyo
F
Bone - tendon - and ligaments - cartilage
Progressive overload