Test your basic knowledge |

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. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Capillary density
Valsalva maneuver
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Blood supply - synovial fluid

2. stress fractures are ___ ______ and are caused by ____ ______
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Micro fractures - structural fatigue
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Decreases

3. work large muscles first in a workout =
48
112
More testosterone levels for assistive exercises
Norepinephrine - dopamine

4. programs designed to stimulate bone growth need to incorporate: (6)
48
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Cardiac output - stroke volume
Structural - spine - hip

5. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Cardiac output - stroke volume
Structural - spine - hip
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
T

6. stress fractures are ___ ______ and are caused by ____ ______
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Micro fractures - structural fatigue
Area
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

7. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Sprint - aerobic endurance
power

8. interval training shown to increase BC by ___ to ____ %
16 -38
exhaustion
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
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

9. Size principle
Procollagen - synthesized and secreted by fibroblasts
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Goes up further

10. ncrease nearal drive comes from (3)
Increased parasympathetic activity at rest and w/exercise
Spongy - bridges cortical bone
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

11. weightlifters show larger left atrial dimension than body-builders - T/F?
Cardiac output - stroke volume
F
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Area

12. larger pennation angles can accomodate greater _____ ________
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Protein deposition
Blood lactate - growth hormone
Glycolitic - metabolites

13. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
Protein deposition
Capillary density
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

14. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Valsalva maneuver
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
IIx -
Power - slow-velocity strength

15. same effect with ______ ________
Capillary density
Young - mature
Norepinephrine - dopamine
2 or fewer

16. sprint training enhances ____ release - useful for speed and power production
Collagen molecules from osteoblasts
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Calcium
Increase in number of muscle cells through longitudinal splitting - rather than lateral

17. The ability to exert maximal force in the shortest amount of time.
Cardiac output - stroke volume
Decreases - increases
Elastin
power

18. increased ventilation efficiency is characterized by a reduced
mechanical specificity
Blood supply - synovial fluid
Ventilation equivalent for oxygen
Hydroxyapatite

19. primary structural component of all connective tissue...
Fast-twitch only - explosive movements (less than a second) ex. plyo
Collagen
Peripheral - global
metabolic specificity

20. maximum bone mass achieved...
Decreases - increases
Peak bone mass
Power - slow-velocity strength
Downregulate

21. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
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
Compact - dense outer shell

22. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
6 - few workouts
Interface between nerve and skeletal muscle.
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Marrow cavity -

23. primary structural component of all connective tissue...
Weight bearing
Not as many
Collagen
alarm reaction

24. heavy RT ___________ blood flow to the working muscles
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Decreases
Bone mineral density - quantity of mineral deposited in a given bone area
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

25. Anaerobic training
Valsalva maneuver
Collagen
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
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

26. hyaline cartilage
Found on articulating surface of bones
Young - mature
Decreases
power

27. osteogenic stiumuli
Factors that stiumulate new bone formation
Penation - penate
Protein deposition
The spinal cord (along the corticopinal tracts)

28. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Area
Mechano growth factor
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
VO2max

29. cholesterol changes?
Decreases
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
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)

30. glycogen content can rise as much as ______% after only 5 months of body-building style programs
maximal strength
112
Mechanical loading - bone modeling
Structural - spine - hip

31. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Procollagen - synthesized and secreted by fibroblasts
16 -38
T
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

32. greater acute growth hormone response =
Hydroxyapatite
Progressive overload
Greater ability to tolerate and sustain prolonged high exercise intensitites
Firing rate - recruitment

33. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Tendon stiffness
Eccentric

34. degree blood flow is increased depends on the: (3)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
T
strength endurance
They're all recruited in consecutive order to produce maximum force

35. anaerobic training increases the _____ of the NMJ
Area
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Collagen molecules from osteoblasts
Sprint - aerobic endurance

36. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Fast-twitch only - explosive movements (less than a second) ex. plyo
Norepinephrine - dopamine

37. The ability of the body to produce low levels of force and maintain them for extended periods of time
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Eccentric
Training one limb can result in increase of strength in the other too
muscular endurance

38. yperplasia
Mechanical loading - bone modeling
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Area
T

39. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Lactate threshold
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Not as many

40. type IIx change their _________ isoform content to become more ___________
Nutrients - synovial fluid - articular cartilage
Mechano growth factor
ATPhase - oxidative
Periosteum

41. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Power - slow-velocity strength
Ventilation equivalent for oxygen
X - a
hypertrophy

42. RT increases the angle of _______ in _______ muscels
Penation - penate
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Periphery - diameter
Firing rate - recruitment

43. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Peripheral - global
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)
Nutrients - synovial fluid - articular cartilage

44. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Factors that stiumulate new bone formation
Not as many
Blood lactate - growth hormone
IIx -

45. degree blood flow is increased depends on the: (3)
Parallel
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Interface between nerve and skeletal muscle.
Spongy - bridges cortical bone

46. specific changes within a tendon are: (4)
Area
Different planes - different directions
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

47. type I for: _____ _______ ________ and type II for ______
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
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
IIx -
Bone - tendon - and ligaments - cartilage

48. metabolic factors include...
Parallel
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

49. type IIx change their _________ isoform content to become more ___________
Weight bearing
ATPhase - oxidative
Increased parasympathetic activity at rest and w/exercise
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

50. specific changes within a tendon are: (4)
Frequency - volume - intensity
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
Higher (counter-productive to force 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