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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. speed and power training depend on optimal...
Neural recruitment
2 or fewer
Periphery - diameter
Onset

2. intensity-related overtraining shows...
muscular endurance
PH
No hormonal changes - must look for sympathetic overtraining syndrome signs
Mechanical loading - bone modeling

3. muscle fiber hypertrohy requires ______ workouts
resistance development
Greater than or equal to 16
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Nutrients - synovial fluid - articular cartilage

4. specific changes within a tendon are: (4)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Sprint - aerobic endurance
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

5. a _______-________ supplement before and after a workout can attenuate AR downregulation
Decreases
resistance development
Found on articulating surface of bones
Protein - carbohydrate

6. Synchronization is critical to ____ of force production
Different planes - different directions
Elastin
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
Timing

7. degree blood flow is increased depends on the: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Cardiac output - stroke volume
Periphery - diameter
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

8. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Motor cortex
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Power - slow-velocity strength
Decreases - increases

9. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Higher (counter-productive to force development)
Valsalva maneuver
Peripheral - global
Mechano growth factor

10. insulin rates ________ blood glucose and amino acid changes
Timing
Parallel
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
metabolic specificity

11. fascia
Valsalva maneuver
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Found on articulating surface of bones
Fibrous connective tissues that surround a separate different organizational levels of muscle

12. osteogenic stiumuli
Penation - penate
Factors that stiumulate new bone formation
Calcium
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

13. blood vessels from the _____ ______ extend into the dense cortical bone
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
Marrow cavity -
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Neural recruitment

14. ________ or _______ training could impact cardiovascular response though
Collagen
Micro fractures - structural fatigue
Collagen molecules from osteoblasts
Body-building - circuit

15. trabecular bone
Increase speed/explosiveness
Increased parasympathetic activity at rest and w/exercise
Spongy - bridges cortical bone
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. increase in muscle strenght or mass =
X - a
Increase in bone size and density
exhaustion
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

17. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Cross-linking
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Power - slow-velocity strength

18. ____ in synthesis and ______ in degradation
Increase - decrease
Bone mineral density - quantity of mineral deposited in a given bone area
Periosteum
Spongy - bridges cortical bone

19. protein synthesis is elevated up to _____ hours after acute RT
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
48

20. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
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
Mechano growth factor

21. parasympathetic overtraining is...
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Mechanical forces created during exercise
Penation - penate
Increased parasympathetic activity at rest and w/exercise

22. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Lactate threshold
6 - few workouts
Found on articulating surface of bones
general adaption syndrome

23. simultaneous _______ and _______ _______ training can decrease sprint and jump power
No hormonal changes - must look for sympathetic overtraining syndrome signs
II - I - fast-twitch
Sprint - aerobic endurance
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

24. ____ in synthesis and ______ in degradation
Increased parasympathetic activity at rest and w/exercise
Increase - decrease
The spinal cord (along the corticopinal tracts)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

25. ust be done at a high enough intensity to be above the _______ _______
Elastin
Collagen
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Lactate threshold

26. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Procollagen - synthesized and secreted by fibroblasts
Area
Increase acid-base balance during excercise

27. hyaline cartilage
metabolic specificity
Firing rate - recruitment
Found on articulating surface of bones
maximal strength

28. cholesterol changes?
Training one limb can result in increase of strength in the other too
VO2max
Blood supply - synovial fluid
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

29. work large muscles first in a workout =
Increase - decrease
More testosterone levels for assistive exercises
Shortens
They're all recruited in consecutive order to produce maximum force

30. This can help power exercises because
resistance development
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase speed/explosiveness

31. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Mechanical forces created during exercise
Elastin
Young - mature
maximal strength

32. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
No hormonal changes - must look for sympathetic overtraining syndrome signs
strength
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

33. parent protein
Increase acid-base balance during excercise
Procollagen - synthesized and secreted by fibroblasts
112
strength endurance

34. neuromuscular junction (NMJ)
Bone - tendon - and ligaments - cartilage
Interface between nerve and skeletal muscle.
Periosteum
Goes up further

35. Cross-education
Weight bearing
Elastin
Training one limb can result in increase of strength in the other too
Marrow cavity -

36. same effect with ______ ________
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Weight bearing
Capillary density
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

37. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
Nutrients - synovial fluid - articular cartilage
Peak bone mass
strength

38. 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
Factors that stiumulate new bone formation
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Interface between nerve and skeletal muscle.

39. new bone is formed on the _______ - increasing diameter and strength
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Periosteum
Shortens

40. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Periosteum
maximal strength

41. Synchronization is critical to ____ of force production
Timing
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
112

42. excessive training on a short-term basis is called...
Androgen receptor - testosterone - testosterone derivatives
Left ventrical chamber size/volume much higher in endurance athletes
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

43. anaerobic training increases the _____ of the NMJ
Periphery - diameter
Area
Found on articulating surface of bones
Reservoir - IIx - IIax - IIa - IIac - IIc

44. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
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
Neural recruitment
neuromuscular specificity

45. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
alarm reaction
Bone - tendon - and ligaments - cartilage
PH

46. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
strength
Blood supply - synovial fluid
Decreases - increases
Increase acid-base balance during excercise

47. process of protein synthesis (3)
Collagen molecules from osteoblasts
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
maximal strength
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

48. The ability of the body to produce low levels of force and maintain them for extended periods of time
Onset
muscular endurance
Decreases
resistance development

49. overtraining
Penation - penate
Protein - carbohydrate
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Tendon stiffness

50. can happen in as little as _____ weeks (in trained athletes)
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
2 or fewer
T
Mechanical loading - bone modeling