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. same effect with ______ ________
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Capillary density
Peak bone mass
Norepinephrine - dopamine


2. insulin rates ________ blood glucose and amino acid changes
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Interface between nerve and skeletal muscle.
Parallel
They're all recruited in consecutive order to produce maximum force


3. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Power - slow-velocity strength
Motor cortex
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Young - mature


4. ventilation is elevated during the set but _________ during the first minute of recovery
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Goes up further
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity


5. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Neural recruitment
Procollagen - synthesized and secreted by fibroblasts
6 - few workouts
They're all recruited in consecutive order to produce maximum force


6. work large muscles first in a workout =
maximal strength
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Collagen molecules from osteoblasts
More testosterone levels for assistive exercises


7. Size principle
hypertrophy
Shortens
Area
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.


8. insulin rates ________ blood glucose and amino acid changes
Young - mature
Penation - penate
Parallel
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation


9. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increase in bone size and density
Higher (counter-productive to force development)
Training one limb can result in increase of strength in the other too


10. Hypertrophy
Mechanical loading - bone modeling
Increase of muscle size/CSA (cross-sectional area)
alarm reaction
Increased parasympathetic activity at rest and w/exercise


11. osteogenic stiumuli
Protein - carbohydrate
Factors that stiumulate new bone formation
Not as many
Procollagen - synthesized and secreted by fibroblasts


12. Cross-education
PH
Mechanical loading - bone modeling
10 - 5-7
Training one limb can result in increase of strength in the other too


13. larger pennation angles can accomodate greater _____ ________
No hormonal changes - must look for sympathetic overtraining syndrome signs
Mechano growth factor
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Protein deposition


14. increase in muscle strenght or mass =
Decreases - increases
Increase in bone size and density
Bone - tendon - and ligaments - cartilage
Sprint - aerobic endurance


15. blood vessels from the _____ ______ extend into the dense cortical bone
Minimal esential strain - thought to be 1/10 force needed to fracture.
Marrow cavity -
Decreases
Eccentric


16. Mechanical factors include
Parallel
Rough form found in intervertebral disks of spine and where tendons attach to bones
metabolic specificity
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)


17. anaerobic training increases the _____ of the NMJ
Area
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Decreases
They're all recruited in consecutive order to produce maximum force


18. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Protein deposition
Cardiac output - stroke volume
Weight bearing
II - I - fast-twitch


19. bone matrix
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Collagen molecules from osteoblasts
Cardiac output - stroke volume
Excessive soreness and fatigue


20. excessively high volume (beyond the athlete's ability to recover) can result in...
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Blood supply - synovial fluid
T
Excessive soreness and fatigue


21. type IIx change their _________ isoform content to become more ___________
Frequency - volume - intensity
ATPhase - oxidative
Lactate threshold
Motor cortex


22. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Increase speed/explosiveness
Power - slow-velocity strength
Decreases - increases
PH


23. This can help power exercises because
metabolic specificity
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Protein - carbohydrate
Increase speed/explosiveness


24. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Progressive overload
IIx -
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload


25. parasympathetic overtraining is...
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
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increased parasympathetic activity at rest and w/exercise
Procollagen - synthesized and secreted by fibroblasts


26. EMG studies show increases in _____ ______ but not the ____ ______
Periphery - diameter
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Neural activation - precise mechanism


27. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
IIx -
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
muscular endurance


28. ligaments contain elastic fibers or ______
16 -38
Structural - spine - hip
strength endurance
Elastin


29. Substantial portion of neural adaptations occur in
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
ATPhase - oxidative
The spinal cord (along the corticopinal tracts)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation


30. increased buffering capacity allows
Downregulate
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Greater ability to tolerate and sustain prolonged high exercise intensitites
Procollagen - synthesized and secreted by fibroblasts


31. This can help power exercises because
Bone mineral density - quantity of mineral deposited in a given bone area
metabolic specificity
Gene expression - protein sythesis
Increase speed/explosiveness


32. selective recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
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
Collagen


33. ligaments contain elastic fibers or ______
Elastin
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
PH
Young - mature


34. degree blood flow is increased depends on the: (3)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Nutrients - synovial fluid - articular cartilage
Peak bone mass
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass


35. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
Increase acid-base balance during excercise
Body-building - circuit
Increase in bone size and density


36. The ability of the body to produce low levels of force and maintain them for extended periods of time
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
muscular endurance
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Parallel


37. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Micro fractures - structural fatigue
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
strength endurance


38. these cardio responses increase significantly during RT: (4)
T
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Training one limb can result in increase of strength in the other too
Reservoir - IIx - IIax - IIa - IIac - IIc


39. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Eccentric
Not as many
F
general adaption syndrome


40. RT increases the angle of _______ in _______ muscels
alarm reaction
19-55
Penation - penate
Power - slow-velocity strength


41. speed and power training depend on optimal...
Neural recruitment
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Androgen receptor - testosterone - testosterone derivatives
Sprint - aerobic endurance


42. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Area
Ventilation equivalent for oxygen
Increase in number of muscle cells through longitudinal splitting - rather than lateral
strength endurance


43. AR: (reacts with ______ and _______ ________)
PH
Androgen receptor - testosterone - testosterone derivatives
Firing rate - recruitment
Glycolitic - metabolites


44. 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
alarm reaction
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Nutrients - synovial fluid - articular cartilage


45. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Mechanical loading - bone modeling
Shortens
Increase acid-base balance during excercise


46. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Downregulate


47. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
19-55
Left ventrical chamber size/volume much higher in endurance athletes
Protein - carbohydrate


48. RT increases the angle of _______ in _______ muscels
Penation - penate
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Shortens
Blood supply - synovial fluid


49. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Frequency - volume - intensity
muscular endurance
Decreases - increases
Area


50. stress fractures are ___ ______ and are caused by ____ ______
Valsalva maneuver
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Micro fractures - structural fatigue
Mechano growth factor