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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. ventilation is elevated during the set but _________ during the first minute of recovery
Bone mineral density - quantity of mineral deposited in a given bone area
Micro fractures - structural fatigue
Goes up further
Gene expression - protein sythesis

2. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
6 - few workouts
maximal strength
F
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

3. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
Motor cortex
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

4. type I for: _____ _______ ________ and type II for ______
Capillary density
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Marrow cavity -
Bone - tendon - and ligaments - cartilage

5. can happen in as little as _____ weeks (in trained athletes)
Onset
Neural recruitment
2 or fewer
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

6. new bone is formed on the _______ - increasing diameter and strength
They're all recruited in consecutive order to produce maximum force
Motor cortex
X - a
Periosteum

7. Size principle
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
112
Eccentric
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

8. heavy RT ___________ blood flow to the working muscles
Training one limb can result in increase of strength in the other too
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Decreases
10 - 5-7

9. a _______-________ supplement before and after a workout can attenuate AR downregulation
Collagen molecules from osteoblasts
Peripheral - global
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
Protein - carbohydrate

10. glycolytic training ______ the rest cycle
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
Blood supply - synovial fluid
Increase acid-base balance during excercise
Shortens

11. Anaerobic training
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Blood supply - synovial fluid
Not as many
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

12. sprint training enhances ____ release - useful for speed and power production
Calcium
Concentric
Low to moderate intensity w/high volume and short rest intervals (body-building)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

13. heavy RT ___________ blood flow to the working muscles
16 -38
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Decreases
Mechanical loading - bone modeling

14. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Parallel
hypertrophy
16 -38

15. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Compact - dense outer shell
Not as many
Nutrients - synovial fluid - articular cartilage
112

16. overtraining
neuromuscular specificity
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
F
Nutrients - synovial fluid - articular cartilage

17. specific changes within a tendon are: (4)
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
Not as many
Bone - tendon - and ligaments - cartilage
Neural activation - precise mechanism

18. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Procollagen - synthesized and secreted by fibroblasts
2 or fewer
Mechanical loading - bone modeling
Spongy - bridges cortical bone

19. ____ in synthesis and ______ in degradation
Increase - decrease
Factors that stiumulate new bone formation
Parallel
Gene expression - protein sythesis

20. maximum bone mass achieved...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Peak bone mass
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
T

21. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
strength endurance
Ventilation equivalent for oxygen
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Frequency - volume - intensity

22. parasympathetic overtraining is...
Young - mature
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
strength
Increased parasympathetic activity at rest and w/exercise

23. yperplasia
resistance development
Tendon stiffness
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Mechanical loading - bone modeling

24. cortical bone
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Compact - dense outer shell
Blood lactate - growth hormone
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

25. anabolic hormones (4)

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26. Anaerobic training
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
muscular endurance
Valsalva maneuver
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

27. fibrous cartilage
Firing rate - recruitment
Gene expression - protein sythesis
Eccentric
Rough form found in intervertebral disks of spine and where tendons attach to bones

28. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
PH
Progressive overload
T
Not as many

29. use ______ excercises to directly load the ____ and the ______
Onset
Structural - spine - hip
Capillary density
Concentric

30. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Lactate threshold
Progressive overload
Increase speed/explosiveness

31. bone matrix
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
Valsalva maneuver
Collagen molecules from osteoblasts
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

32. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Spongy - bridges cortical bone
Norepinephrine - dopamine
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

33. receptors tend to ___________ over time when exposed consistently to high levels of hormones
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
Downregulate
Body-building - circuit
Mechanical forces created during exercise

34. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
48
Lactate threshold
general adaption syndrome

35. RT increases epinephrine - _______ & ________
Procollagen - synthesized and secreted by fibroblasts
Norepinephrine - dopamine
Penation - penate
Procollagen - synthesized and secreted by fibroblasts

36. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Increased parasympathetic activity at rest and w/exercise
Excessive soreness and fatigue
Peripheral - global
Different planes - different directions

37. psychological factors: (12)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Peak bone mass
Increase acid-base balance during excercise
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

38. psychological factors: (12)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
strength endurance
Motor cortex
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

39. primary structural component of all connective tissue...
Fibrous connective tissues that surround a separate different organizational levels of muscle
No hormonal changes - must look for sympathetic overtraining syndrome signs
Onset
Collagen

40. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Power - slow-velocity strength
6 - few workouts
Low to moderate intensity w/high volume and short rest intervals (body-building)

41. sprint training enhances ____ release - useful for speed and power production
Calcium
Blood lactate - growth hormone
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Motor cortex

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

43. excessively high volume (beyond the athlete's ability to recover) can result in...
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increase of muscle size/CSA (cross-sectional area)
Shortens
Excessive soreness and fatigue

44. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
T
6 - few workouts
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
exhaustion

45. interval training shown to increase BC by ___ to ____ %
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
16 -38
Tendon stiffness
Greater than or equal to 16

46. become mineralized as calcium phosphate crystals or ________
Peripheral - global
Hydroxyapatite
Higher (counter-productive to force development)
Body-building - circuit

47. type IIx change their _________ isoform content to become more ___________
Firing rate - recruitment
19-55
Decreases
ATPhase - oxidative

48. intensity-related overtraining shows...
Micro fractures - structural fatigue
Lactate threshold
No hormonal changes - must look for sympathetic overtraining syndrome signs
metabolic specificity

49. ligaments contain elastic fibers or ______
Decreases
Elastin
More testosterone levels for assistive exercises
Mechano growth factor

50. reflex potentiation is increased by____ to ____ % w/resistance training
2 or fewer
19-55
No hormonal changes - must look for sympathetic overtraining syndrome signs
hypertrophy