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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. RT increases epinephrine - _______ & ________
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
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Norepinephrine - dopamine
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

2. The ability to exert maximal force in the shortest amount of time.
power
Penation - penate
Concentric
Interface between nerve and skeletal muscle.

3. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Mechanical forces created during exercise
VO2max
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

4. The ability of the body to maintain postural equilibrium and support joints during movement.
2 or fewer
IIx -
Gene expression - protein sythesis
stability

5. blood vessels from the _____ ______ extend into the dense cortical bone
Spongy - bridges cortical bone
Firing rate - recruitment
hypertrophy
Marrow cavity -

6. type I for: _____ _______ ________ and type II for ______
Calcium
VO2max
Bone - tendon - and ligaments - cartilage
48

7. sympathetic overtraining is...
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
maximal strength
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Rough form found in intervertebral disks of spine and where tendons attach to bones

8. ncrease nearal drive comes from (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Procollagen - synthesized and secreted by fibroblasts
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Micro fractures - structural fatigue

9. Neural adaptaions begin in the
Motor cortex
Greater than or equal to 16
Eccentric
Collagen molecules from osteoblasts

10. ________ or _______ training could impact cardiovascular response though
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Body-building - circuit
Compact - dense outer shell
Neural activation - precise mechanism

11. increased ventilation efficiency is characterized by a reduced
Neural activation - precise mechanism
6 - few workouts
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Ventilation equivalent for oxygen

12. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Micro fractures - structural fatigue
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Firing rate - recruitment

13. protein synthesis is elevated up to _____ hours after acute RT
Excessive soreness and fatigue
48
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Found on articulating surface of bones

14. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Onset
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

15. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
No hormonal changes - must look for sympathetic overtraining syndrome signs
Decreases - increases
Not as many
Found on articulating surface of bones

16. fascia
X - a
X - a
Fibrous connective tissues that surround a separate different organizational levels of muscle
Onset

17. type IIx change their _________ isoform content to become more ___________
Greater ability to tolerate and sustain prolonged high exercise intensitites
general adaption syndrome
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
ATPhase - oxidative

18. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
10 - 5-7
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Decreases - increases
metabolic specificity

19. specific changes within a tendon are: (4)
maximal strength
Motor cortex
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

20. process of protein synthesis (3)
mechanical specificity
VO2max
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Timing

21. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Factors that stiumulate new bone formation
general adaption syndrome
hypertrophy
Tendon stiffness

22. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Fast-twitch only - explosive movements (less than a second) ex. plyo
Young - mature
Lactate threshold
Mechano growth factor

23. larger pennation angles can accomodate greater _____ ________
Different planes - different directions
Micro fractures - structural fatigue
Protein deposition
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

24. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Valsalva maneuver
IIx -
Timing
Increase in bone size and density

25. ligaments contain elastic fibers or ______
Elastin
Low to moderate intensity w/high volume and short rest intervals (body-building)
6 - few workouts
Increase of muscle size/CSA (cross-sectional area)

26. fibrous cartilage
Cardiac output - stroke volume
power
II - I - fast-twitch
Rough form found in intervertebral disks of spine and where tendons attach to bones

27. ventilation is elevated during the set but _________ during the first minute of recovery
Low to moderate intensity w/high volume and short rest intervals (body-building)
Goes up further
Bone mineral density - quantity of mineral deposited in a given bone area
Periphery - diameter

28. primary structural component of all connective tissue...
Collagen
Androgen receptor - testosterone - testosterone derivatives
mechanical specificity
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

29. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
Body-building - circuit
Periosteum
Androgen receptor - testosterone - testosterone derivatives

30. stroke volume and cardiac output increase mostly during the ________ phase
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Eccentric
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

31. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Cardiac output - stroke volume
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
general adaption syndrome
Fibrous connective tissues that surround a separate different organizational levels of muscle

32. weightlifters show larger left atrial dimension than body-builders - T/F?
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Valsalva maneuver
F

33. glycolytic training ______ the rest cycle
Shortens
112
stability
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

34. yogenesis
resistance development
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Training one limb can result in increase of strength in the other too
Eccentric

35. cortical bone
Different planes - different directions
Compact - dense outer shell
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Training one limb can result in increase of strength in the other too

36. cartilage functions: (3)
Blood supply - synovial fluid
Increase speed/explosiveness
Valsalva maneuver
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

37. Substantial portion of neural adaptations occur in
Sprint - aerobic endurance
The spinal cord (along the corticopinal tracts)
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
maximal strength

38. metabolic factors include...
Reservoir - IIx - IIax - IIa - IIac - IIc
stability
Low to moderate intensity w/high volume and short rest intervals (body-building)
Downregulate

39. parasympathetic overtraining is...
Onset
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
VO2max
Increased parasympathetic activity at rest and w/exercise

40. The ability of the body to produce low levels of force and maintain them for extended periods of time
resistance development
muscular endurance
strength
Collagen molecules from osteoblasts

41. glycolytic training ______ the rest cycle
Higher (counter-productive to force development)
Periosteum
Shortens
Eccentric

42. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Capillary density
Left ventrical chamber size/volume much higher in endurance athletes
Firing rate - recruitment
F

43. ________ or _______ training could impact cardiovascular response though
Weight bearing
Body-building - circuit
mechanical specificity
Downregulate

44. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Downregulate
Neural activation - precise mechanism
hypertrophy
Goes up further

45. ust be done at a high enough intensity to be above the _______ _______
Training one limb can result in increase of strength in the other too
10 - 5-7
Lactate threshold
Norepinephrine - dopamine

46. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
48
T
PH

47. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Shortens
Nutrients - synovial fluid - articular cartilage
resistance development

48. maximum bone mass achieved...
Bone mineral density - quantity of mineral deposited in a given bone area
Peak bone mass
The spinal cord (along the corticopinal tracts)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

49. anaerobic excercise substantially reduces ______ in both muscle and blood
Elastin
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
112
PH

50. these cardio responses increase significantly during RT: (4)
muscular endurance
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Not as many
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

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Resistance Training Concepts

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