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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.
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. blood vessels from the _____ ______ extend into the dense cortical bone
Timing
muscular endurance
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Marrow cavity -

2. AR: (reacts with ______ and _______ ________)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Androgen receptor - testosterone - testosterone derivatives
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

3. psychological factors: (12)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Onset
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Mechano growth factor

4. reflex potentiation is increased by____ to ____ % w/resistance training
Androgen receptor - testosterone - testosterone derivatives
19-55
Neural activation - precise mechanism
resistance development

5. ust be done at a high enough intensity to be above the _______ _______
More testosterone levels for assistive exercises
Lactate threshold
Neural recruitment
Micro fractures - structural fatigue

6. RT increases the angle of _______ in _______ muscels
Cross-linking
Penation - penate
Mechanical loading - bone modeling
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

7. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Decreases
Nutrients - synovial fluid - articular cartilage
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
exhaustion

8. specific changes within a tendon are: (4)
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
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
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

9. osteoblasts
Timing
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Elastin
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

10. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Bone - tendon - and ligaments - cartilage
Valsalva maneuver
Bone - tendon - and ligaments - cartilage
Eccentric

11. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Hydroxyapatite
Mechanical forces created during exercise
II - I - fast-twitch
Rough form found in intervertebral disks of spine and where tendons attach to bones

12. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Shortens
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Downregulate
Cross-linking

13. increased ventilation efficiency is characterized by a reduced
Valsalva maneuver
Ventilation equivalent for oxygen
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Left ventrical chamber size/volume much higher in endurance athletes

14. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
Elastin
alarm reaction
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

15. to surpass the MES - an exercise must be ____ _____
VO2max
Marrow cavity -
Weight bearing
general adaption syndrome

16. stress fractures are ___ ______ and are caused by ____ ______
Penation - penate
Body-building - circuit
Micro fractures - structural fatigue
The spinal cord (along the corticopinal tracts)

17. supercompensation effect
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
strength
Young - mature

18. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Decreases - increases
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
Micro fractures - structural fatigue

19. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
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
No hormonal changes - must look for sympathetic overtraining syndrome signs
Greater than or equal to 16

20. high correlations between ____ ______ and ______ _______ concentrations have been shown
They're all recruited in consecutive order to produce maximum force
Bone mineral density - quantity of mineral deposited in a given bone area
Cross-linking
Blood lactate - growth hormone

21. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
neuromuscular specificity
mechanical specificity
Blood supply - synovial fluid

22. Synchronization is critical to ____ of force production
Found on articulating surface of bones
ATPhase - oxidative
resistance development
Timing

23. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
Factors that stiumulate new bone formation
Firing rate - recruitment
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

24. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Frequency - volume - intensity
Frequency - volume - intensity
resistance development
Motor cortex

25. heavy RT ___________ blood flow to the working muscles
II - I - fast-twitch
Decreases
Factors that stiumulate new bone formation
Increase in number of muscle cells through longitudinal splitting - rather than lateral

26. RT increases epinephrine - _______ & ________
Fibrous connective tissues that surround a separate different organizational levels of muscle
Mechano growth factor
PH
Norepinephrine - dopamine

27. anaerobic training increases the _____ of the NMJ
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
Area
Firing rate - recruitment
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

28. insulin rates ________ blood glucose and amino acid changes
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
6 - few workouts
Parallel
Greater ability to tolerate and sustain prolonged high exercise intensitites

29. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
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
Nutrients - synovial fluid - articular cartilage
Mechano growth factor

30. Neural adaptaions begin in the
Fibrous connective tissues that surround a separate different organizational levels of muscle
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Motor cortex
Increase speed/explosiveness

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

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32. process of protein synthesis (3)
resistance development
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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

33. yogenesis
Blood lactate - growth hormone
Increased parasympathetic activity at rest and w/exercise
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
neuromuscular specificity

34. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Downregulate
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Power - slow-velocity strength
stability

35. The ability to exert maximal force in the shortest amount of time.
19-55
power
stability
Structural - spine - hip

36. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Timing
Blood supply - synovial fluid
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

37. fibrous cartilage
Mechanical loading - bone modeling
Peripheral - global
Found on articulating surface of bones
Rough form found in intervertebral disks of spine and where tendons attach to bones

38. osteogenic stiumuli
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Structural - spine - hip
Norepinephrine - dopamine
Factors that stiumulate new bone formation

39. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
maximal strength
IIx -
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Power - slow-velocity strength

40. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Fibrous connective tissues that surround a separate different organizational levels of muscle
Periphery - diameter
Bone mineral density - quantity of mineral deposited in a given bone area

41. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Decreases
Blood supply - synovial fluid
10 - 5-7

42. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Interface between nerve and skeletal muscle.
Decreases

43. selective recruitment
Young - mature
Fast-twitch only - explosive movements (less than a second) ex. plyo
Sprint - aerobic endurance
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

44. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
resistance development
IIx -
Increase speed/explosiveness

45. ventilation is elevated during the set but _________ during the first minute of recovery
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Androgen receptor - testosterone - testosterone derivatives
48
Goes up further

46. greater acute growth hormone response =
Periphery - diameter
Eccentric
Greater ability to tolerate and sustain prolonged high exercise intensitites
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

47. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Training one limb can result in increase of strength in the other too
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Increase acid-base balance during excercise

48. degree blood flow is increased depends on the: (3)
Increase of muscle size/CSA (cross-sectional area)
Minimal esential strain - thought to be 1/10 force needed to fracture.
Androgen receptor - testosterone - testosterone derivatives
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

49. protein synthesis is elevated up to _____ hours after acute RT
Motor cortex
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Downregulate
48

50. cholesterol changes?
Blood supply - synovial fluid
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Increase acid-base balance during excercise
Mechanical forces created during exercise