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Test your basic knowledge |
Resistance Training Concepts
Start Test
Study First
Subject
:
health-and-fitness
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. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Mechanical forces created during exercise
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
2. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Increase in number of muscle cells through longitudinal splitting - rather than lateral
alarm reaction
Body-building - circuit
Increase of muscle size/CSA (cross-sectional area)
3. increase in muscle strenght or mass =
Increase in bone size and density
Decreases
strength endurance
Peak bone mass
4. 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
Neural recruitment
Weight bearing
ATPhase - oxidative
5. muscle fiber hypertrohy requires ______ workouts
More testosterone levels for assistive exercises
Norepinephrine - dopamine
metabolic specificity
Greater than or equal to 16
6. Cross-education
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Training one limb can result in increase of strength in the other too
112
II - I - fast-twitch
7. anaerobic training increases the _____ of the NMJ
Area
Not as many
maximal strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
8. sprint training enhances ____ release - useful for speed and power production
Marrow cavity -
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Calcium
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
9. osteogenic stiumuli
Factors that stiumulate new bone formation
48
Hydroxyapatite
Parallel
10. sites where connective tissue can increase: (3)
Increase speed/explosiveness
Found on articulating surface of bones
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
IIx -
11. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Norepinephrine - dopamine
Area
Young - mature
mechanical specificity
12. immobilization of a joint...
Neural recruitment
Onset
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
metabolic specificity
13. selective recruitment
Compact - dense outer shell
Fast-twitch only - explosive movements (less than a second) ex. plyo
F
Increased parasympathetic activity at rest and w/exercise
14. type I for: _____ _______ ________ and type II for ______
Factors that stiumulate new bone formation
Bone - tendon - and ligaments - cartilage
Valsalva maneuver
Area
15. The ability of the body to maintain postural equilibrium and support joints during movement.
Motor cortex
Increase in number of muscle cells through longitudinal splitting - rather than lateral
stability
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
16. a _______-________ supplement before and after a workout can attenuate AR downregulation
Androgen receptor - testosterone - testosterone derivatives
Marrow cavity -
Protein - carbohydrate
ATPhase - oxidative
17. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Concentric
X - a
Compact - dense outer shell
18. process of protein synthesis (3)
resistance development
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. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Downregulate
19. W/heavy resistance training - all muscle fibers get bigger because
20. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
PH
Structural - spine - hip
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
21. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Compact - dense outer shell
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
Low to moderate intensity w/high volume and short rest intervals (body-building)
6 - few workouts
22. weightlifters show larger left atrial dimension than body-builders - T/F?
Compact - dense outer shell
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
F
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
23. Bilateral deficit
Norepinephrine - dopamine
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
6 - few workouts
24. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
VO2max
Mechanical forces created during exercise
maximal strength
25. can happen in as little as _____ weeks (in trained athletes)
F
Ventilation equivalent for oxygen
2 or fewer
Minimal esential strain - thought to be 1/10 force needed to fracture.
26. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Found on articulating surface of bones
Timing
hypertrophy
general adaption syndrome
27. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Timing
Protein - carbohydrate
Bone - tendon - and ligaments - cartilage
alarm reaction
28. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Higher (counter-productive to force development)
48
Factors that stiumulate new bone formation
29. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
strength
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Capillary density
maximal strength
30. This can help power exercises because
Norepinephrine - dopamine
Increase speed/explosiveness
Mechanical forces created during exercise
Tendon stiffness
31. yogenesis
Not as many
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Excessive soreness and fatigue
19-55
32. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Area
Blood supply - synovial fluid
Ventilation equivalent for oxygen
Lactate threshold
33. neuromuscular junction (NMJ)
Fibrous connective tissues that surround a separate different organizational levels of muscle
Shortens
Interface between nerve and skeletal muscle.
resistance development
34. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Increase acid-base balance during excercise
Different planes - different directions
Cross-linking
35. The ability to exert maximal force in the shortest amount of time.
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
VO2max
Increase of muscle size/CSA (cross-sectional area)
power
36. sprint training enhances ____ release - useful for speed and power production
10 - 5-7
Calcium
Collagen molecules from osteoblasts
Minimal esential strain - thought to be 1/10 force needed to fracture.
37. EMG studies show increases in _____ ______ but not the ____ ______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Neural activation - precise mechanism
38. anaerobic excercise substantially reduces ______ in both muscle and blood
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Found on articulating surface of bones
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
PH
39. ________ or _______ training could impact cardiovascular response though
Eccentric
alarm reaction
Body-building - circuit
Glycolitic - metabolites
40. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Minimal esential strain - thought to be 1/10 force needed to fracture.
Peripheral - global
Capillary density
41. glycolytic training ______ the rest cycle
Micro fractures - structural fatigue
Shortens
Protein - carbohydrate
hypertrophy
42. heavy RT ___________ blood flow to the working muscles
Androgen receptor - testosterone - testosterone derivatives
Peripheral - global
Decreases
Increase in bone size and density
43. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Decreases - increases
exhaustion
Young - mature
44. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increase of muscle size/CSA (cross-sectional area)
Marrow cavity -
Power - slow-velocity strength
45. glycogen content can rise as much as ______% after only 5 months of body-building style programs
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Bone - tendon - and ligaments - cartilage
112
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
46. stroke volume and cardiac output increase mostly during the ________ phase
Weight bearing
stability
Eccentric
Shortens
47. specific changes within a tendon are: (4)
Spongy - bridges cortical bone
Structural - spine - hip
alarm reaction
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
48. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Lactate threshold
Higher (counter-productive to force development)
Structural - spine - hip
16 -38
49. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Mechanical loading - bone modeling
VO2max
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
50. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Neural activation - precise mechanism
Peak bone mass