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Resistance Training Concepts

Instructions:

Answer 50 questions in 15 minutes.
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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. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
VO2max
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Periphery - diameter

2. The ability of the body to produce low levels of force and maintain them for extended periods of time
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Body-building - circuit
Calcium
muscular endurance

3. buffering capacity of skeletal muscle
Ventilation equivalent for oxygen
Increase acid-base balance during excercise
Collagen
16 -38

4. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Mechanical loading - bone modeling
Gene expression - protein sythesis

5. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Downregulate
Onset
Compact - dense outer shell

6. these cardio responses increase significantly during RT: (4)
Marrow cavity -
Found on articulating surface of bones
Excessive soreness and fatigue
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

7. sympathetic overtraining is...
resistance development
PH
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

8. neuromuscular junction (NMJ)
Peak bone mass
112
Interface between nerve and skeletal muscle.
Hydroxyapatite

9. 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
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
Concentric
general adaption syndrome

10. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Greater ability to tolerate and sustain prolonged high exercise intensitites
Fast-twitch only - explosive movements (less than a second) ex. plyo
maximal 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

11. This can help power exercises because
Increase speed/explosiveness
Micro fractures - structural fatigue
strength endurance
Spongy - bridges cortical bone

12. sites where connective tissue can increase: (3)
power
Valsalva maneuver
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
Left ventrical chamber size/volume much higher in endurance athletes

13. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
strength endurance
Capillary density
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

14. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Mechano growth factor
Mechanical loading - bone modeling
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

15. greater acute growth hormone response =
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
alarm reaction
Greater ability to tolerate and sustain prolonged high exercise intensitites
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

16. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Motor cortex
10 - 5-7
Valsalva maneuver
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

17. increased ventilation efficiency is characterized by a reduced
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Compact - dense outer shell
Ventilation equivalent for oxygen
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

18. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Blood supply - synovial fluid
Peak bone mass
strength
Eccentric

19. parent protein
Capillary density
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
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
Procollagen - synthesized and secreted by fibroblasts

20. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Elastin

21. glycogen content can rise as much as ______% after only 5 months of body-building style programs
neuromuscular specificity
Decreases - increases
Motor cortex
112

22. interval training shown to increase BC by ___ to ____ %
Increase of muscle size/CSA (cross-sectional area)
Capillary density
16 -38
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

23. Cross-education
Training one limb can result in increase of strength in the other too
muscular endurance
Bone mineral density - quantity of mineral deposited in a given bone area
Timing

24. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
power
Procollagen - synthesized and secreted by fibroblasts
Greater than or equal to 16

25. This can help power exercises because
2 or fewer
Increase speed/explosiveness
Timing
Mechano growth factor

26. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Mechanical forces created during exercise
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Nutrients - synovial fluid - articular cartilage
Progressive overload

27. programs designed to stimulate bone growth need to incorporate: (6)
Collagen
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Downregulate
resistance development

28. these cardio responses increase significantly during RT: (4)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Higher (counter-productive to force development)
112
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

29. stress fractures are ___ ______ and are caused by ____ ______
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
power
Micro fractures - structural fatigue

30. glycolytic training ______ the rest cycle
Increase in bone size and density
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Shortens
Area

31. Neural adaptaions begin in the
Parallel
Firing rate - recruitment
Increased parasympathetic activity at rest and w/exercise
Motor cortex

32. insulin rates ________ blood glucose and amino acid changes
Collagen molecules from osteoblasts
Parallel
Factors that stiumulate new bone formation
Hydroxyapatite

33. new myofilaments are added to the _______ myofibril - increasing the ______
Low to moderate intensity w/high volume and short rest intervals (body-building)
Excessive soreness and fatigue
Marrow cavity -
Periphery - diameter

34. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Norepinephrine - dopamine
Lactate threshold
Mechanical forces created during exercise
X - a

35. trabecular bone
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Spongy - bridges cortical bone
48

36. W/heavy resistance training - all muscle fibers get bigger because

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37. immobilization of a joint...
Different planes - different directions
The spinal cord (along the corticopinal tracts)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
stability

38. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Cardiac output - stroke volume
Reservoir - IIx - IIax - IIa - IIac - IIc

39. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Young - mature
Gene expression - protein sythesis
metabolic specificity

40. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
ATPhase - oxidative
More testosterone levels for assistive exercises
resistance development
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

41. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
Elastin
Body-building - circuit
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

42. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
Neural recruitment
Rough form found in intervertebral disks of spine and where tendons attach to bones
Reservoir - IIx - IIax - IIa - IIac - IIc

43. overtraining
Decreases
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

44. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Valsalva maneuver
Ventilation equivalent for oxygen
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
mechanical specificity

45. anaerobic training increases the _____ of the NMJ
Area
Peripheral - global
Factors that stiumulate new bone formation
Protein - carbohydrate

46. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
Marrow cavity -
Area
19-55

47. BMD
Increased parasympathetic activity at rest and w/exercise
19-55
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
Bone mineral density - quantity of mineral deposited in a given bone area

48. primary stimulus for growth of tendons - ligaments and fascia are the
Micro fractures - structural fatigue
general adaption syndrome
Mechanical forces created during exercise
Blood lactate - growth hormone

49. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Peak bone mass
Sprint - aerobic endurance
48
strength

50. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Lactate threshold
Glycolitic - metabolites