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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. Size principle
Collagen
Mechanical forces created during exercise
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

2. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Gene expression - protein sythesis
Training one limb can result in increase of strength in the other too
F
PH

3. RT increases the angle of _______ in _______ muscels
Downregulate
Penation - penate
Excessive soreness and fatigue
10 - 5-7

4. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
19-55
Increase acid-base balance during excercise
Gene expression - protein sythesis
strength endurance

5. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Glycolitic - metabolites
48
Mechanical loading - bone modeling

6. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Firing rate - recruitment
strength
Increase of muscle size/CSA (cross-sectional area)

7. MES
112
exhaustion
Minimal esential strain - thought to be 1/10 force needed to fracture.
F

8. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
T
Not as many
Neural recruitment

9. programs designed to stimulate bone growth need to incorporate: (6)
II - I - fast-twitch
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Training one limb can result in increase of strength in the other too
neuromuscular specificity

10. excessive training on a short-term basis is called...
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
2 or fewer
Frequency - volume - intensity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

11. hyaline cartilage
Fibrous connective tissues that surround a separate different organizational levels of muscle
16 -38
Procollagen - synthesized and secreted by fibroblasts
Found on articulating surface of bones

12. blood vessels from the _____ ______ extend into the dense cortical bone
Mechanical loading - bone modeling
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Marrow cavity -
Sprint - aerobic endurance

13. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Decreases
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
Increase of muscle size/CSA (cross-sectional area)
Cardiac output - stroke volume

14. Hypertrophy
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Blood supply - synovial fluid
Valsalva maneuver
Increase of muscle size/CSA (cross-sectional area)

15. 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
Increase in bone size and density
mechanical specificity
Reservoir - IIx - IIax - IIa - IIac - IIc

16. become mineralized as calcium phosphate crystals or ________
Bone - tendon - and ligaments - cartilage
Hydroxyapatite
Body-building - circuit
Lactate threshold

17. ust be done at a high enough intensity to be above the _______ _______
Left ventrical chamber size/volume much higher in endurance athletes
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
Lactate threshold
hypertrophy

18. fibrous cartilage
Tendon stiffness
Rough form found in intervertebral disks of spine and where tendons attach to bones
Excessive soreness and fatigue
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

19. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
The spinal cord (along the corticopinal tracts)
Valsalva maneuver
general adaption syndrome
muscular endurance

20. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Greater than or equal to 16
Sprint - aerobic endurance
48
Calcium

21. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Reservoir - IIx - IIax - IIa - IIac - IIc
Mechanical loading - bone modeling
Sprint - aerobic endurance
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

22. excessively high volume (beyond the athlete's ability to recover) can result in...
Firing rate - recruitment
Glycolitic - metabolites
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Excessive soreness and fatigue

23. metabolic factors include...
Ventilation equivalent for oxygen
Area
Low to moderate intensity w/high volume and short rest intervals (body-building)
resistance development

24. Mechanical factors include
Area
Calcium
strength endurance
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

25. fibrous cartilage
power
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Rough form found in intervertebral disks of spine and where tendons attach to bones
Decreases

26. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Calcium
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

27. simultaneous _______ and _______ _______ training can decrease sprint and jump power
power
Sprint - aerobic endurance
Peripheral - global
112

28. yperplasia
exhaustion
exhaustion
Protein - carbohydrate
Increase in number of muscle cells through longitudinal splitting - rather than lateral

29. anaerobic training increases the _____ of the NMJ
F
The spinal cord (along the corticopinal tracts)
Area
Concentric

30. same effect with ______ ________
PH
Capillary density
Structural - spine - hip
Compact - dense outer shell

31. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
strength endurance
Increase in bone size and density
Progressive overload
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

32. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Higher (counter-productive to force development)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

33. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Increase of muscle size/CSA (cross-sectional area)
Calcium
Glycolitic - metabolites
Peak bone mass

34. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Valsalva maneuver
112
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Neural activation - precise mechanism

35. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Bone mineral density - quantity of mineral deposited in a given bone area
19-55
Training one limb can result in increase of strength in the other too

36. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Left ventrical chamber size/volume much higher in endurance athletes
resistance development
X - a
19-55

37. parasympathetic overtraining is...
VO2max
Reservoir - IIx - IIax - IIa - IIac - IIc
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increased parasympathetic activity at rest and w/exercise

38. larger pennation angles can accomodate greater _____ ________
2 or fewer
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Rough form found in intervertebral disks of spine and where tendons attach to bones
Protein deposition

39. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Eccentric
F
metabolic specificity
Increase acid-base balance during excercise

40. endocrine adaptations and responses to anaerobic training: (4)
Firing rate - recruitment
16 -38
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. 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

41. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Onset
IIx -
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Downregulate

42. recent study shown that RT can hinder ________ improvements
Fast-twitch only - explosive movements (less than a second) ex. plyo
VO2max
Elastin
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

43. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
stability
Periphery - diameter
Fibrous connective tissues that surround a separate different organizational levels of muscle

44. ligaments contain elastic fibers or ______
Elastin
alarm reaction
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Cardiac output - stroke volume

45. cholesterol changes?
Calcium
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
No hormonal changes - must look for sympathetic overtraining syndrome signs
Young - mature

46. ventilation is elevated during the set but _________ during the first minute of recovery
Collagen
Tendon stiffness
metabolic specificity
Goes up further

47. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
T
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Peripheral - global
Low to moderate intensity w/high volume and short rest intervals (body-building)

48. Bilateral deficit
Mechano growth factor
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

49. stroke volume and cardiac output increase mostly during the ________ phase
Parallel
Penation - penate
Eccentric
metabolic specificity

50. This can help power exercises because
Increase speed/explosiveness
general adaption syndrome
Androgen receptor - testosterone - testosterone derivatives
Lactate threshold