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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. This can help power exercises because
Left ventrical chamber size/volume much higher in endurance athletes
mechanical specificity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Increase speed/explosiveness

2. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
maximal strength
muscular endurance
Firing rate - recruitment
Elastin

3. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Minimal esential strain - thought to be 1/10 force needed to fracture.
Parallel
Training one limb can result in increase of strength in the other too
Mechano growth factor

4. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Collagen molecules from osteoblasts
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
strength
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

5. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Spongy - bridges cortical bone
Gene expression - protein sythesis
resistance development
Nutrients - synovial fluid - articular cartilage

6. RT increases the angle of _______ in _______ muscels
Penation - penate
Norepinephrine - dopamine
Downregulate
Bone mineral density - quantity of mineral deposited in a given bone area

7. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Neural activation - precise mechanism
16 -38
Increased parasympathetic activity at rest and w/exercise
maximal strength

8. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Tendon stiffness
Not as many
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

9. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Penation - penate
muscular endurance
Mechanical loading - bone modeling
112

10. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
19-55
Norepinephrine - dopamine
Blood lactate - growth hormone
Glycolitic - metabolites

11. The ability of the body to maintain postural equilibrium and support joints during movement.
Hydroxyapatite
Rough form found in intervertebral disks of spine and where tendons attach to bones
stability
16 -38

12. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Procollagen - synthesized and secreted by fibroblasts
general adaption syndrome
Mechano growth factor

13. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Collagen molecules from osteoblasts
Progressive overload
16 -38
neuromuscular specificity

14. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
No hormonal changes - must look for sympathetic overtraining syndrome signs
Glycolitic - metabolites
Penation - penate
Reservoir - IIx - IIax - IIa - IIac - IIc

15. excessive training on a short-term basis is called...
power
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
6 - few workouts
Increase of muscle size/CSA (cross-sectional area)

16. type IIx change their _________ isoform content to become more ___________
Rough form found in intervertebral disks of spine and where tendons attach to bones
Frequency - volume - intensity
ATPhase - oxidative
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

17. glycogen content can rise as much as ______% after only 5 months of body-building style programs
T
112
Androgen receptor - testosterone - testosterone derivatives
48

18. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Area
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

19. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Greater than or equal to 16
Structural - spine - hip
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

20. become mineralized as calcium phosphate crystals or ________
16 -38
Hydroxyapatite
Excessive soreness and fatigue
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

21. anaerobic training increases the _____ of the NMJ
6 - few workouts
Progressive overload
Area
Spongy - bridges cortical bone

22. psychological factors: (12)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increase - decrease
X - a
Compact - dense outer shell

23. weightlifters show larger left atrial dimension than body-builders - T/F?
Nutrients - synovial fluid - articular cartilage
F
48
Onset

24. force transmission per unit of strain - or tendon elongation...
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Tendon stiffness
Greater ability to tolerate and sustain prolonged high exercise intensitites
neuromuscular specificity

25. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Hydroxyapatite
19-55
muscular endurance
Higher (counter-productive to force development)

26. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
16 -38
resistance development
The spinal cord (along the corticopinal tracts)
Power - slow-velocity strength

27. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Greater than or equal to 16
exhaustion
Rough form found in intervertebral disks of spine and where tendons attach to bones
6 - few workouts

28. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
alarm reaction
Peak bone mass
Left ventrical chamber size/volume much higher in endurance athletes

29. high correlations between ____ ______ and ______ _______ concentrations have been shown
F
Blood lactate - growth hormone
Body-building - circuit
2 or fewer

30. Mechanical factors include
Bone mineral density - quantity of mineral deposited in a given bone area
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Reservoir - IIx - IIax - IIa - IIac - IIc

31. increased buffering capacity allows
Greater ability to tolerate and sustain prolonged high exercise intensitites
hypertrophy
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Nutrients - synovial fluid - articular cartilage

32. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Peak bone mass
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
maximal strength
II - I - fast-twitch

33. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Norepinephrine - dopamine
Eccentric
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

34. AR: (reacts with ______ and _______ ________)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
strength
PH
Androgen receptor - testosterone - testosterone derivatives

35. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
exhaustion
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

36. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Lactate threshold
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Gene expression - protein sythesis

37. heavy RT ___________ blood flow to the working muscles
maximal strength
Increase - decrease
Tendon stiffness
Decreases

38. fascia
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Fibrous connective tissues that surround a separate different organizational levels of muscle
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
Calcium

39. Hypertrophy
Collagen molecules from osteoblasts
Increase of muscle size/CSA (cross-sectional area)
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 - carbohydrate

40. sites where connective tissue can increase: (3)
mechanical specificity
Decreases
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
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

41. osteogenic stiumuli
Factors that stiumulate new bone formation
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Protein - carbohydrate
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

42. high correlations between ____ ______ and ______ _______ concentrations have been shown
Increase acid-base balance during excercise
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Blood lactate - growth hormone
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

43. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Firing rate - recruitment
general adaption syndrome
Collagen molecules from osteoblasts
Downregulate

44. yogenesis
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Found on articulating surface of bones
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

45. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Protein - carbohydrate
Timing
Blood supply - synovial fluid

46. a _______-________ supplement before and after a workout can attenuate AR downregulation
alarm reaction
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
Protein - carbohydrate
strength endurance

47. RT increases: (4)
stability
Penation - penate
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

48. heavy RT ___________ blood flow to the working muscles
Decreases
Elastin
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

49. bone matrix
Collagen molecules from osteoblasts
exhaustion
The spinal cord (along the corticopinal tracts)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

50. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Concentric
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