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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. osteoblasts
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

2. increased buffering capacity allows
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
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
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

3. AR: (reacts with ______ and _______ ________)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Eccentric
Androgen receptor - testosterone - testosterone derivatives
Peripheral - global

4. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Left ventrical chamber size/volume much higher in endurance athletes
Rough form found in intervertebral disks of spine and where tendons attach to bones
T
Decreases - increases

5. yperplasia
Rough form found in intervertebral disks of spine and where tendons attach to bones
Blood lactate - growth hormone
neuromuscular specificity
Increase in number of muscle cells through longitudinal splitting - rather than lateral

6. force transmission per unit of strain - or tendon elongation...
Collagen molecules from osteoblasts
Tendon stiffness
Concentric
Body-building - circuit

7. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Training one limb can result in increase of strength in the other too
F
stability
Sprint - aerobic endurance

8. yperplasia
Mechanical loading - bone modeling
Increase in number of muscle cells through longitudinal splitting - rather than lateral
48
Shortens

9. reflex potentiation is increased by____ to ____ % w/resistance training
Frequency - volume - intensity
muscular endurance
19-55
Collagen molecules from osteoblasts

10. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Goes up further
Mechano growth factor
Collagen
muscular endurance

11. Substantial portion of neural adaptations occur in
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Fast-twitch only - explosive movements (less than a second) ex. plyo
Hydroxyapatite
The spinal cord (along the corticopinal tracts)

12. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Area
More testosterone levels for assistive exercises
Capillary density

13. anaerobic excercise substantially reduces ______ in both muscle and blood
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Timing
PH
Timing

14. programs designed to stimulate bone growth need to incorporate: (6)
Structural - spine - hip
strength endurance
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Mechano growth factor

15. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Body-building - circuit
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Decreases

16. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Mechanical loading - bone modeling
neuromuscular specificity
Fast-twitch only - explosive movements (less than a second) ex. plyo

17. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Norepinephrine - dopamine
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
Found on articulating surface of bones

18. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Bone - tendon - and ligaments - cartilage

19. Mechanical factors include
strength
IIx -
IIx -
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

20. primary stimulus for growth of tendons - ligaments and fascia are the
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
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Mechano growth factor
Mechanical forces created during exercise

21. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
VO2max
Frequency - volume - intensity
Sprint - aerobic endurance
Excessive soreness and fatigue

22. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Factors that stiumulate new bone formation
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Tendon stiffness

23. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Collagen
Collagen
Not as many
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

24. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
exhaustion
Mechanical loading - bone modeling
Firing rate - recruitment
maximal strength

25. Bilateral deficit
Mechano growth factor
hypertrophy
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Lactate threshold

26. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Capillary density
alarm reaction
Periphery - diameter
Firing rate - recruitment

27. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Collagen
Procollagen - synthesized and secreted by fibroblasts
exhaustion
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

28. ventilation is elevated during the set but _________ during the first minute of recovery
Sprint - aerobic endurance
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
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Goes up further

29. heavy RT ___________ blood flow to the working muscles
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Protein deposition
Decreases
PH

30. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Shortens
Collagen molecules from osteoblasts
Timing

31. ________ or _______ training could impact cardiovascular response though
Left ventrical chamber size/volume much higher in endurance athletes
Hydroxyapatite
Fast-twitch only - explosive movements (less than a second) ex. plyo
Body-building - circuit

32. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
resistance development
hypertrophy
16 -38
Minimal esential strain - thought to be 1/10 force needed to fracture.

33. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Increase of muscle size/CSA (cross-sectional area)
Cross-linking
Young - mature
Structural - spine - hip

34. protein synthesis is elevated up to _____ hours after acute RT
Increase of muscle size/CSA (cross-sectional area)
48
Increase speed/explosiveness
Sprint - aerobic endurance

35. hyaline cartilage
Gene expression - protein sythesis
Neural activation - precise mechanism
F
Found on articulating surface of bones

36. immobilization of a joint...
Progressive overload
Increase - decrease
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Power - slow-velocity strength

37. same effect with ______ ________
10 - 5-7
strength endurance
Decreases - increases
Capillary density

38. RT increases epinephrine - _______ & ________
Norepinephrine - dopamine
Cardiac output - stroke volume
6 - few workouts
Downregulate

39. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Low to moderate intensity w/high volume and short rest intervals (body-building)
Mechano growth factor
Collagen molecules from osteoblasts

40. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
stability
II - I - fast-twitch
Greater than or equal to 16
10 - 5-7

41. parent protein
Procollagen - synthesized and secreted by fibroblasts
Norepinephrine - dopamine
10 - 5-7
Blood lactate - growth hormone

42. major difference between resistance and aerobic exercise (in regards to the heart)...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Left ventrical chamber size/volume much higher in endurance athletes
Increase of muscle size/CSA (cross-sectional area)
Excessive soreness and fatigue

43. ust be done at a high enough intensity to be above the _______ _______
Left ventrical chamber size/volume much higher in endurance athletes
Structural - spine - hip
Norepinephrine - dopamine
Lactate threshold

44. fibrous cartilage
Factors that stiumulate new bone formation
Rough form found in intervertebral disks of spine and where tendons attach to bones
Blood supply - synovial fluid
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

45. immobilization of a joint...
Increase of muscle size/CSA (cross-sectional area)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Structural - spine - hip

46. type I for: _____ _______ ________ and type II for ______
19-55
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Lactate threshold
Bone - tendon - and ligaments - cartilage

47. blood pressure response is higher in the ______ phase
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Protein - carbohydrate
Concentric
stability

48. new myofilaments are added to the _______ myofibril - increasing the ______
Reservoir - IIx - IIax - IIa - IIac - IIc
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Blood supply - synovial fluid
Periphery - diameter

49. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
VO2max
Peripheral - global
Downregulate

50. same effect with ______ ________
Protein - carbohydrate
neuromuscular specificity
Capillary density
Bone - tendon - and ligaments - cartilage