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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. glycolytic training ______ the rest cycle
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
Shortens
Mechanical forces created during exercise
Low to moderate intensity w/high volume and short rest intervals (body-building)

2. Synchronization is critical to ____ of force production
metabolic specificity
Timing
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

3. muscle fiber hypertrohy requires ______ workouts
Spongy - bridges cortical bone
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
Greater than or equal to 16
hypertrophy

4. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Mechano growth factor

5. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
strength endurance
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

6. ligaments contain elastic fibers or ______
Neural activation - precise mechanism
Elastin
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

7. supercompensation effect
16 -38
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Cardiac output - stroke volume
X - a

8. sprint training enhances ____ release - useful for speed and power production
Calcium
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
112
Not as many

9. blood vessels from the _____ ______ extend into the dense cortical bone
Periphery - diameter
Area
Marrow cavity -
Neural recruitment

10. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Collagen molecules from osteoblasts
Peak bone mass
hypertrophy
Valsalva maneuver

11. RT increases the angle of _______ in _______ muscels
Penation - penate
Peripheral - global
hypertrophy
Procollagen - synthesized and secreted by fibroblasts

12. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Decreases
Valsalva maneuver
stability
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

13. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Calcium
Penation - penate
II - I - fast-twitch
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

14. ust be done at a high enough intensity to be above the _______ _______
Structural - spine - hip
Progressive overload
Lactate threshold
Rough form found in intervertebral disks of spine and where tendons attach to bones

15. blood pressure response is higher in the ______ phase
Frequency - volume - intensity
19-55
Concentric
mechanical specificity

16. BMD
alarm reaction
Downregulate
Bone mineral density - quantity of mineral deposited in a given bone area
Body-building - circuit

17. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Power - slow-velocity strength
Greater than or equal to 16
Progressive overload

18. supercompensation effect
Penation - penate
Increased parasympathetic activity at rest and w/exercise
neuromuscular specificity
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

19. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
stability
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Power - slow-velocity strength
Calcium

20. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
48
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Increase speed/explosiveness
Onset

21. AR: (reacts with ______ and _______ ________)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Frequency - volume - intensity
Androgen receptor - testosterone - testosterone derivatives
Factors that stiumulate new bone formation

22. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
II - I - fast-twitch
Reservoir - IIx - IIax - IIa - IIac - IIc

23. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Blood supply - synovial fluid
Elastin
strength
Progressive overload

24. W/heavy resistance training - all muscle fibers get bigger because

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25. yperplasia
No hormonal changes - must look for sympathetic overtraining syndrome signs
Firing rate - recruitment
maximal strength
Increase in number of muscle cells through longitudinal splitting - rather than lateral

26. glycolytic training ______ the rest cycle
Norepinephrine - dopamine
48
Shortens
Collagen molecules from osteoblasts

27. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Firing rate - recruitment
Tendon stiffness
16 -38

28. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
hypertrophy
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

29. recent study shown that RT can hinder ________ improvements
Goes up further
Blood lactate - growth hormone
VO2max
X - a

30. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Neural recruitment
X - a
Valsalva maneuver

31. hyaline cartilage
Androgen receptor - testosterone - testosterone derivatives
Found on articulating surface of bones
Progressive overload
Reservoir - IIx - IIax - IIa - IIac - IIc

32. insulin rates ________ blood glucose and amino acid changes
Progressive overload
Parallel
Lactate threshold
Periosteum

33. Cross-education
Neural recruitment
Interface between nerve and skeletal muscle.
Training one limb can result in increase of strength in the other too
Androgen receptor - testosterone - testosterone derivatives

34. to surpass the MES - an exercise must be ____ _____
Tendon stiffness
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
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
Weight bearing

35. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
They're all recruited in consecutive order to produce maximum force
Neural recruitment
Shortens

36. maximum bone mass achieved...
Peak bone mass
Found on articulating surface of bones
mechanical specificity
112

37. can happen in as little as _____ weeks (in trained athletes)
More testosterone levels for assistive exercises
10 - 5-7
2 or fewer
hypertrophy

38. ligaments contain elastic fibers or ______
Capillary density
Increase - decrease
Elastin
Hydroxyapatite

39. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
resistance development
Mechanical forces created during exercise
Nutrients - synovial fluid - articular cartilage

40. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
exhaustion
resistance development
Bone mineral density - quantity of mineral deposited in a given bone area
strength

41. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
exhaustion
Higher (counter-productive to force development)
Bone mineral density - quantity of mineral deposited in a given bone area
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

42. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Increase - decrease
Training one limb can result in increase of strength in the other too
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

43. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Factors that stiumulate new bone formation
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
48

44. fascia
exhaustion
Fibrous connective tissues that surround a separate different organizational levels of muscle
metabolic specificity
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

45. use ______ excercises to directly load the ____ and the ______
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
power
Structural - spine - hip
Penation - penate

46. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
Greater than or equal to 16
II - I - fast-twitch
The spinal cord (along the corticopinal tracts)

47. This can help power exercises because
general adaption syndrome
Increase speed/explosiveness
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Elastin

48. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Body-building - circuit
Progressive overload
Mechanical forces created during exercise

49. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Onset
Downregulate
Procollagen - synthesized and secreted by fibroblasts

50. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Marrow cavity -
X - a
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)