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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.
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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. intensity-related overtraining shows...
Protein deposition
Capillary density
Procollagen - synthesized and secreted by fibroblasts
No hormonal changes - must look for sympathetic overtraining syndrome signs

2. The ability of the body to produce low levels of force and maintain them for extended periods of time
IIx -
Cardiac output - stroke volume
muscular endurance
Body-building - circuit

3. anaerobic training increases the _____ of the NMJ
Bone - tendon - and ligaments - cartilage
Area
Fibrous connective tissues that surround a separate different organizational levels of muscle
PH

4. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
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
Spongy - bridges cortical bone
Eccentric
Nutrients - synovial fluid - articular cartilage

5. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Gene expression - protein sythesis
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Spongy - bridges cortical bone

6. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
maximal strength
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Structural - spine - hip
Cross-linking

7. cartilage functions: (3)
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
Capillary density
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

8. fibrous cartilage
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Rough form found in intervertebral disks of spine and where tendons attach to bones
Progressive overload
Micro fractures - structural fatigue

9. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Protein deposition
Collagen
general adaption syndrome
Collagen

10. parent protein
Shortens
Penation - penate
T
Procollagen - synthesized and secreted by fibroblasts

11. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Protein - carbohydrate
general adaption syndrome
Peripheral - global
Periosteum

12. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Increase of muscle size/CSA (cross-sectional area)
X - a
VO2max
Parallel

13. weightlifters show larger left atrial dimension than body-builders - T/F?
Hydroxyapatite
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increased parasympathetic activity at rest and w/exercise
F

14. these cardio responses increase significantly during RT: (4)
Gene expression - protein sythesis
Frequency - volume - intensity
VO2max
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

15. ________ or _______ training could impact cardiovascular response though
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Mechanical loading - bone modeling
Body-building - circuit
Weight bearing

16. increase in muscle strenght or mass =
Collagen molecules from osteoblasts
Ventilation equivalent for oxygen
Increase in bone size and density
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

17. osteogenic stiumuli
Neural activation - precise mechanism
Lactate threshold
Factors that stiumulate new bone formation
Protein deposition

18. osteogenic stiumuli
Factors that stiumulate new bone formation
Neural recruitment
Lactate threshold
10 - 5-7

19. Neural adaptaions begin in the
mechanical specificity
Motor cortex
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

20. selective recruitment
Increased parasympathetic activity at rest and w/exercise
Neural activation - precise mechanism
Fast-twitch only - explosive movements (less than a second) ex. plyo
They're all recruited in consecutive order to produce maximum force

21. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Power - slow-velocity strength
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Goes up further

22. bone matrix
Goes up further
6 - few workouts
Collagen molecules from osteoblasts
II - I - fast-twitch

23. Size principle
Concentric
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Different planes - different directions
Minimal esential strain - thought to be 1/10 force needed to fracture.

24. cartilage functions: (3)
The spinal cord (along the corticopinal tracts)
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
neuromuscular specificity
Shortens

25. MES
Neural recruitment
Higher (counter-productive to force development)
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase speed/explosiveness

26. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Power - slow-velocity strength
Eccentric
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

27. anaerobic training increases the _____ of the NMJ
Area
II - I - fast-twitch
Penation - penate
Androgen receptor - testosterone - testosterone derivatives

28. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Calcium
Power - slow-velocity strength
Downregulate

29. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Higher (counter-productive to force development)
Glycolitic - metabolites
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Marrow cavity -

30. anabolic hormones (4)

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31. can happen in as little as _____ weeks (in trained athletes)
PH
Minimal esential strain - thought to be 1/10 force needed to fracture.
2 or fewer
Increase in number of muscle cells through longitudinal splitting - rather than lateral

32. cholesterol changes?
Parallel
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Collagen molecules from osteoblasts
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

33. ventilation is elevated during the set but _________ during the first minute of recovery
Training one limb can result in increase of strength in the other too
Goes up further
Mechanical loading - bone modeling
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

34. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Cross-linking
Progressive overload
Decreases - increases
Micro fractures - structural fatigue

35. parasympathetic overtraining is...
Peak bone mass
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
Increased parasympathetic activity at rest and w/exercise
Shortens

36. immobilization of a joint...
Increase in number of muscle cells through longitudinal splitting - rather than lateral
maximal strength
stability
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

37. endocrine adaptations and responses to anaerobic training: (4)
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
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. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
general adaption syndrome

38. The ability of the body to maintain postural equilibrium and support joints during movement.
PH
stability
They're all recruited in consecutive order to produce maximum force
Higher (counter-productive to force development)

39. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
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)
alarm reaction

40. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
strength endurance
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
hypertrophy
More testosterone levels for assistive exercises

41. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Greater ability to tolerate and sustain prolonged high exercise intensitites
mechanical specificity
Capillary density
Periosteum

42. trabecular bone
Reservoir - IIx - IIax - IIa - IIac - IIc
The spinal cord (along the corticopinal tracts)
Spongy - bridges cortical bone
Reservoir - IIx - IIax - IIa - IIac - IIc

43. Cross-education
Training one limb can result in increase of strength in the other too
Progressive overload
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Periphery - diameter

44. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Increase - decrease
Neural recruitment
Neural activation - precise mechanism

45. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Reservoir - IIx - IIax - IIa - IIac - IIc
Blood supply - synovial fluid
Downregulate
Increase in number of muscle cells through longitudinal splitting - rather than lateral

46. cortical bone
Compact - dense outer shell
metabolic specificity
strength
Blood lactate - growth hormone

47. interval training shown to increase BC by ___ to ____ %
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
Found on articulating surface of bones
power
16 -38

48. muscle fiber hypertrohy requires ______ workouts
Found on articulating surface of bones
Neural recruitment
Blood supply - synovial fluid
Greater than or equal to 16

49. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Periosteum
ATPhase - oxidative

50. RT increases epinephrine - _______ & ________
Procollagen - synthesized and secreted by fibroblasts
X - a
Elastin
Norepinephrine - dopamine

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Resistance Training Concepts

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