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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. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase speed/explosiveness
Body-building - circuit
II - I - fast-twitch

2. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
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
Bone - tendon - and ligaments - cartilage
power
strength endurance

3. a _______-________ supplement before and after a workout can attenuate AR downregulation
Motor cortex
F
Protein - carbohydrate
Peak bone mass

4. sites where connective tissue can increase: (3)
Reservoir - IIx - IIax - IIa - IIac - IIc
power
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
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

5. reflex potentiation is increased by____ to ____ % w/resistance training
Bone - tendon - and ligaments - cartilage
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Mechano growth factor
19-55

6. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Nutrients - synovial fluid - articular cartilage
Glycolitic - metabolites
Procollagen - synthesized and secreted by fibroblasts

7. glycogen content can rise as much as ______% after only 5 months of body-building style programs
muscular endurance
112
Increased parasympathetic activity at rest and w/exercise
mechanical specificity

8. stress fractures are ___ ______ and are caused by ____ ______
Increased parasympathetic activity at rest and w/exercise
Micro fractures - structural fatigue
Training one limb can result in increase of strength in the other too
Compact - dense outer shell

9. anaerobic training increases the _____ of the NMJ
mechanical specificity
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Area
PH

10. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
stability
ATPhase - oxidative
VO2max
Firing rate - recruitment

11. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Ventilation equivalent for oxygen
Nutrients - synovial fluid - articular cartilage
Increase speed/explosiveness

12. The ability to exert maximal force in the shortest amount of time.
Peak bone mass
power
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Cross-linking

13. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Eccentric
Excessive soreness and fatigue
Firing rate - recruitment
Young - mature

14. specific changes within a tendon are: (4)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increase acid-base balance during excercise
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
Protein deposition

15. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Motor cortex
X - a
The spinal cord (along the corticopinal tracts)

16. neuromuscular junction (NMJ)
ATPhase - oxidative
Interface between nerve and skeletal muscle.
Tendon stiffness
F

17. glycolytic training ______ the rest cycle
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Shortens
Not as many
Valsalva maneuver

18. recent study shown that RT can hinder ________ improvements
112
VO2max
Fast-twitch only - explosive movements (less than a second) ex. plyo
2 or fewer

19. same effect with ______ ________
mechanical specificity
Capillary density
Shortens
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

20. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Parallel
Collagen

21. these cardio responses increase significantly during RT: (4)
Eccentric
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
They're all recruited in consecutive order to produce maximum force
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

22. anabolic hormones (4)

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23. Mechanical factors include
Power - slow-velocity strength
hypertrophy
Marrow cavity -
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

24. due to muscle size increase - ________ _______ decreases
Different planes - different directions
Different planes - different directions
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

25. The ability to exert maximal force in the shortest amount of time.
Glycolitic - metabolites
power
F
48

26. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
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
IIx -

27. new myofilaments are added to the _______ myofibril - increasing the ______
Protein deposition
resistance development
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Periphery - diameter

28. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
mechanical specificity
Mechanical forces created during exercise
Protein deposition

29. buffering capacity of skeletal muscle
Parallel
Greater than or equal to 16
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
Increase acid-base balance during excercise

30. selective recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Lactate threshold
Capillary density
Sprint - aerobic endurance

31. weightlifters show larger left atrial dimension than body-builders - T/F?
Body-building - circuit
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
F
Greater than or equal to 16

32. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
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
Hydroxyapatite
Factors that stiumulate new bone formation
Progressive overload

33. This can help power exercises because
Micro fractures - structural fatigue
Gene expression - protein sythesis
Increase speed/explosiveness
Sprint - aerobic endurance

34. cartilage functions: (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Spongy - bridges cortical bone
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
Goes up further

35. 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
F
alarm reaction
Periphery - diameter

36. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Mechanical loading - bone modeling
Progressive overload
They're all recruited in consecutive order to produce maximum force
Frequency - volume - intensity

37. Bilateral deficit
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Penation - penate
power
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

38. osteogenic stiumuli
Peak bone mass
Spongy - bridges cortical bone
Collagen molecules from osteoblasts
Factors that stiumulate new bone formation

39. ncrease nearal drive comes from (3)
stability
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
ATPhase - oxidative

40. AR: (reacts with ______ and _______ ________)
Firing rate - recruitment
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
resistance development
Androgen receptor - testosterone - testosterone derivatives

41. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Increased parasympathetic activity at rest and w/exercise
Cross-linking
II - I - fast-twitch
general adaption syndrome

42. cortical bone
Compact - dense outer shell
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

43. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Greater than or equal to 16
Glycolitic - metabolites
resistance development

44. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Ventilation equivalent for oxygen
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
Glycolitic - metabolites
6 - few workouts

45. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Decreases - increases
Collagen
Greater ability to tolerate and sustain prolonged high exercise intensitites

46. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Decreases - increases
Fibrous connective tissues that surround a separate different organizational levels of muscle
They're all recruited in consecutive order to produce maximum force

47. BMD
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Neural recruitment
Bone mineral density - quantity of mineral deposited in a given bone area
Valsalva maneuver

48. maximum bone mass achieved...
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Cardiac output - stroke volume
Interface between nerve and skeletal muscle.
Peak bone mass

49. The ability of the body to maintain postural equilibrium and support joints during movement.
Eccentric
Capillary density
16 -38
stability

50. cholesterol changes?
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
PH
Interface between nerve and skeletal muscle.
1. no - minimal 2. no - minimal 3. increases 4. no - minimal