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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. parent protein
mechanical specificity
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Timing
Procollagen - synthesized and secreted by fibroblasts

2. Mechanical factors include
Mechanical loading - bone modeling
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
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
Protein - carbohydrate

3. anaerobic training increases the _____ of the NMJ
Collagen
Area
Increased parasympathetic activity at rest and w/exercise
112

4. due to muscle size increase - ________ _______ decreases
F
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Mechanical forces created during exercise
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

5. ________ or _______ training could impact cardiovascular response though
The spinal cord (along the corticopinal tracts)
Increase acid-base balance during excercise
Body-building - circuit
Rough form found in intervertebral disks of spine and where tendons attach to bones

6. EMG studies show increases in _____ ______ but not the ____ ______
Peripheral - global
Neural activation - precise mechanism
Decreases
exhaustion

7. sprint training enhances ____ release - useful for speed and power production
Valsalva maneuver
Mechano growth factor
Lactate threshold
Calcium

8. cartilage functions: (3)
10 - 5-7
Increase in number of muscle cells through longitudinal splitting - rather than lateral
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
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

9. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Spongy - bridges cortical bone
16 -38
Increase in bone size and density
T

10. AR: (reacts with ______ and _______ ________)
Increase in bone size and density
PH
Androgen receptor - testosterone - testosterone derivatives
Procollagen - synthesized and secreted by fibroblasts

11. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
48
16 -38
alarm reaction

12. overtraining
Neural activation - precise mechanism
Micro fractures - structural fatigue
Calcium
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

13. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
maximal strength
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Elastin

14. neuromuscular junction (NMJ)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Interface between nerve and skeletal muscle.
Penation - penate
Marrow cavity -

15. Hypertrophy
Firing rate - recruitment
Increase of muscle size/CSA (cross-sectional area)
Greater ability to tolerate and sustain prolonged high exercise intensitites
Calcium

16. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
strength endurance
Firing rate - recruitment
Increase speed/explosiveness

17. trabecular bone
Spongy - bridges cortical bone
Young - mature
Rough form found in intervertebral disks of spine and where tendons attach to bones
F

18. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
10 - 5-7
Timing
Blood lactate - growth hormone
exhaustion

19. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Increase speed/explosiveness
Frequency - volume - intensity
They're all recruited in consecutive order to produce maximum force
IIx -

20. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Gene expression - protein sythesis
Training one limb can result in increase of strength in the other too

21. anaerobic excercise substantially reduces ______ in both muscle and blood
Collagen
Compact - dense outer shell
PH
Glycolitic - metabolites

22. Synchronization is critical to ____ of force production
Onset
exhaustion
Peak bone mass
Timing

23. glycogen content can rise as much as ______% after only 5 months of body-building style programs
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
112
Not as many
They're all recruited in consecutive order to produce maximum force

24. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Not as many
Hydroxyapatite
10 - 5-7

25. BMD
Cardiac output - stroke volume
Bone mineral density - quantity of mineral deposited in a given bone area
Concentric
Excessive soreness and fatigue

26. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Decreases - increases
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

27. This can help power exercises because
Collagen
Increase speed/explosiveness
Downregulate
19-55

28. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Mechano growth factor
Protein deposition
19-55

29. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Blood supply - synovial fluid
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
maximal strength
Eccentric

30. anabolic hormones (4)

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31. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Collagen
Onset
muscular endurance
Not as many

32. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Interface between nerve and skeletal muscle.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
power
Onset

33. Anaerobic training
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Different planes - different directions
2 or fewer

34. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Decreases - increases
stability
Found on articulating surface of bones
10 - 5-7

35. hyaline cartilage
Found on articulating surface of bones
Body-building - circuit
VO2max
Different planes - different directions

36. blood vessels from the _____ ______ extend into the dense cortical bone
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Higher (counter-productive to force development)
Marrow cavity -

37. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Timing
Left ventrical chamber size/volume much higher in endurance athletes
Valsalva maneuver
Calcium

38. RT increases epinephrine - _______ & ________
power
Norepinephrine - dopamine
X - a
Increase - decrease

39. selective recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Progressive overload
ATPhase - oxidative
Increase in bone size and density

40. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Training one limb can result in increase of strength in the other too
Decreases - increases
mechanical specificity

41. parasympathetic overtraining is...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Increased parasympathetic activity at rest and w/exercise
Calcium
Body-building - circuit

42. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Area
48
Norepinephrine - dopamine

43. supercompensation effect
Factors that stiumulate new bone formation
II - I - fast-twitch
Progressive overload
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

44. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
exhaustion
Nutrients - synovial fluid - articular cartilage

45. fascia
Found on articulating surface of bones
Factors that stiumulate new bone formation
Found on articulating surface of bones
Fibrous connective tissues that surround a separate different organizational levels of muscle

46. due to muscle size increase - ________ _______ decreases
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
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
muscular endurance
PH

47. larger pennation angles can accomodate greater _____ ________
Increase - decrease
Capillary density
Protein deposition
Bone - tendon - and ligaments - cartilage

48. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
metabolic specificity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Gene expression - protein sythesis

49. psychological factors: (12)
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
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
neuromuscular specificity
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

50. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Found on articulating surface of bones
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Higher (counter-productive to force development)