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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
Different planes - different directions
Decreases
Concentric
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

2. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
Fibrous connective tissues that surround a separate different organizational levels of muscle
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Collagen molecules from osteoblasts

3. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Goes up further
Protein deposition

4. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
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
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

5. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
power
6 - few workouts
Marrow cavity -
Mechano growth factor

6. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Motor cortex
Timing
stability

7. cartilage functions: (3)
Neural activation - precise mechanism
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
Decreases - increases
Decreases - increases

8. overtraining
Interface between nerve and skeletal muscle.
Weight bearing
Nutrients - synovial fluid - articular cartilage
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

9. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
IIx -
Increase - decrease
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Reservoir - IIx - IIax - IIa - IIac - IIc

10. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Protein - carbohydrate
Lactate threshold
Androgen receptor - testosterone - testosterone derivatives

11. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Collagen
Tendon stiffness
Androgen receptor - testosterone - testosterone derivatives
alarm reaction

12. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
exhaustion
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
F

13. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Ventilation equivalent for oxygen
6 - few workouts
Collagen
metabolic specificity

14. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Mechanical loading - bone modeling
X - a
Increase acid-base balance during excercise
Gene expression - protein sythesis

15. Mechanical factors include
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.
X - a
Mechanical forces created during exercise

16. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
II - I - fast-twitch
Mechanical loading - bone modeling
Downregulate

17. parasympathetic overtraining is...
More testosterone levels for assistive exercises
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increased parasympathetic activity at rest and w/exercise
Training one limb can result in increase of strength in the other too

18. same effect with ______ ________
Mechanical forces created during exercise
Capillary density
Gene expression - protein sythesis
Greater than or equal to 16

19. speed and power training depend on optimal...
16 -38
Greater than or equal to 16
Neural recruitment
Not as many

20. buffering capacity of skeletal muscle
Fast-twitch only - explosive movements (less than a second) ex. plyo
Motor cortex
Increase acid-base balance during excercise
PH

21. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Peripheral - global
Decreases - increases
T
Frequency - volume - intensity

22. process of protein synthesis (3)
48
Parallel
exhaustion
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

23. psychological factors: (12)
Blood supply - synovial fluid
Increase acid-base balance during excercise
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

24. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
16 -38
ATPhase - oxidative

25. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
hypertrophy
Fibrous connective tissues that surround a separate different organizational levels of muscle

26. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Left ventrical chamber size/volume much higher in endurance athletes
Increase in bone size and density
Micro fractures - structural fatigue

27. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
112
Spongy - bridges cortical bone
F
Bone mineral density - quantity of mineral deposited in a given bone area

28. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
alarm reaction
Compact - dense outer shell
metabolic specificity
Not as many

29. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
48
Power - slow-velocity strength
Lactate threshold

30. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Neural activation - precise mechanism
Peripheral - global
Sprint - aerobic endurance
Different planes - different directions

31. interval training shown to increase BC by ___ to ____ %
Bone mineral density - quantity of mineral deposited in a given bone area
Marrow cavity -
Nutrients - synovial fluid - articular cartilage
16 -38

32. RT increases the angle of _______ in _______ muscels
F
Penation - penate
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
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

33. increased buffering capacity allows
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
T
Weight bearing
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

34. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
II - I - fast-twitch
Increase in number of muscle cells through longitudinal splitting - rather than lateral
F
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

35. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Different planes - different directions
VO2max
Mechanical loading - bone modeling
Gene expression - protein sythesis

36. larger pennation angles can accomodate greater _____ ________
Compact - dense outer shell
Norepinephrine - dopamine
Protein deposition
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

37. larger pennation angles can accomodate greater _____ ________
Hydroxyapatite
Marrow cavity -
Protein deposition
Collagen

38. volume-related overtraining shows: (3)
Increase speed/explosiveness
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Low to moderate intensity w/high volume and short rest intervals (body-building)
mechanical specificity

39. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
exhaustion
Cross-linking
Protein - carbohydrate
Different planes - different directions

40. Cross-education
Androgen receptor - testosterone - testosterone derivatives
Greater than or equal to 16
Training one limb can result in increase of strength in the other too
Shortens

41. fascia
Concentric
Penation - penate
Bone mineral density - quantity of mineral deposited in a given bone area
Fibrous connective tissues that surround a separate different organizational levels of muscle

42. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
Minimal esential strain - thought to be 1/10 force needed to fracture.
stability
They're all recruited in consecutive order to produce maximum force

43. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
strength
Decreases
Calcium

44. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Greater than or equal to 16
Spongy - bridges cortical bone
Blood supply - synovial fluid

45. anabolic hormones (4)

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46. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
muscular endurance
48
Power - slow-velocity strength

47. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Higher (counter-productive to force development)
Peak bone mass
Cardiac output - stroke volume

48. osteoblasts
Different planes - different directions
Collagen
Periosteum
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

49. ________ or _______ training could impact cardiovascular response though
Glycolitic - metabolites
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Mechanical loading - bone modeling
Body-building - circuit

50. muscle fiber hypertrohy requires ______ workouts
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Greater than or equal to 16
maximal strength
IIx -