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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. Cross-education
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Power - slow-velocity strength
Training one limb can result in increase of strength in the other too

2. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Mechanical forces created during exercise
Collagen
Glycolitic - metabolites
Compact - dense outer shell

3. EMG studies show increases in _____ ______ but not the ____ ______
Blood supply - synovial fluid
Neural activation - precise mechanism
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Body-building - circuit

4. greater acute growth hormone response =
Rough form found in intervertebral disks of spine and where tendons attach to bones
Tendon stiffness
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increase of muscle size/CSA (cross-sectional area)

5. Substantial portion of neural adaptations occur in
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Spongy - bridges cortical bone
The spinal cord (along the corticopinal tracts)
Gene expression - protein sythesis

6. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
strength endurance
F
T

7. high correlations between ____ ______ and ______ _______ concentrations have been shown
Shortens
Blood lactate - growth hormone
maximal strength
Goes up further

8. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Periphery - diameter
alarm reaction
Decreases - increases
Motor cortex

9. heavy RT ___________ blood flow to the working muscles
Weight bearing
Decreases
strength
Gene expression - protein sythesis

10. neuromuscular junction (NMJ)
IIx -
Interface between nerve and skeletal muscle.
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase speed/explosiveness

11. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Norepinephrine - dopamine
Higher (counter-productive to force development)

12. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Bone mineral density - quantity of mineral deposited in a given bone area
Young - mature
T
Blood supply - synovial fluid

13. parent protein
Decreases - increases
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Procollagen - synthesized and secreted by fibroblasts
Peripheral - global

14. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Decreases
Neural activation - precise mechanism
Periosteum

15. major difference between resistance and aerobic exercise (in regards to the heart)...
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
Fibrous connective tissues that surround a separate different organizational levels of muscle
Left ventrical chamber size/volume much higher in endurance athletes
Tendon stiffness

16. osteoblasts
Spongy - bridges cortical bone
Ventilation equivalent for oxygen
The spinal cord (along the corticopinal tracts)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

17. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Left ventrical chamber size/volume much higher in endurance athletes
Mechano growth factor
metabolic specificity
Parallel

18. stress fractures are ___ ______ and are caused by ____ ______
Timing
Micro fractures - structural fatigue
Capillary density
Increase in number of muscle cells through longitudinal splitting - rather than lateral

19. insulin rates ________ blood glucose and amino acid changes
Not as many
16 -38
Parallel
X - a

20. Neural adaptaions begin in the
neuromuscular specificity
Firing rate - recruitment
PH
Motor cortex

21. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Minimal esential strain - thought to be 1/10 force needed to fracture.
Collagen
Mechanical loading - bone modeling

22. recent study shown that RT can hinder ________ improvements
Reservoir - IIx - IIax - IIa - IIac - IIc
112
Frequency - volume - intensity
VO2max

23. type I for: _____ _______ ________ and type II for ______
Bone - tendon - and ligaments - cartilage
Tendon stiffness
Increase speed/explosiveness
Mechano growth factor

24. primary structural component of all connective tissue...
Peripheral - global
Increase in bone size and density
Fibrous connective tissues that surround a separate different organizational levels of muscle
Collagen

25. receptors tend to ___________ over time when exposed consistently to high levels of hormones
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Lactate threshold
Downregulate
They're all recruited in consecutive order to produce maximum force

26. parasympathetic overtraining is...
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Power - slow-velocity strength
Increased parasympathetic activity at rest and w/exercise
muscular endurance

27. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
No hormonal changes - must look for sympathetic overtraining syndrome signs
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Peripheral - global

28. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Compact - dense outer shell
Eccentric
19-55

29. increased ventilation efficiency is characterized by a reduced
Increase in bone size and density
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Ventilation equivalent for oxygen
Timing

30. cartilage functions: (3)
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
Bone mineral density - quantity of mineral deposited in a given bone area
Sprint - aerobic endurance
Bone mineral density - quantity of mineral deposited in a given bone area

31. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Structural - spine - hip
48
PH

32. increase in muscle strenght or mass =
Glycolitic - metabolites
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increase in bone size and density
Mechanical forces created during exercise

33. same effect with ______ ________
Bone - tendon - and ligaments - cartilage
Periphery - diameter
Capillary density
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

34. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
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
112
resistance development
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

35. Size principle
Bone mineral density - quantity of mineral deposited in a given bone area
Marrow cavity -
Not as many
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

36. neuromuscular junction (NMJ)
112
T
Interface between nerve and skeletal muscle.
Valsalva maneuver

37. parent protein
Increase speed/explosiveness
Procollagen - synthesized and secreted by fibroblasts
Fibrous connective tissues that surround a separate different organizational levels of muscle
Weight bearing

38. The ability to exert maximal force in the shortest amount of time.
Penation - penate
Excessive soreness and fatigue
power
mechanical specificity

39. reflex potentiation is increased by____ to ____ % w/resistance training
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
Bone mineral density - quantity of mineral deposited in a given bone area
Decreases - increases
19-55

40. glycolytic training ______ the rest cycle
Shortens
Cross-linking
Elastin
Procollagen - synthesized and secreted by fibroblasts

41. Hypertrophy
Periphery - diameter
Increase of muscle size/CSA (cross-sectional area)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
16 -38

42. anaerobic excercise substantially reduces ______ in both muscle and blood
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Concentric
PH

43. reflex potentiation is increased by____ to ____ % w/resistance training
Androgen receptor - testosterone - testosterone derivatives
19-55
Procollagen - synthesized and secreted by fibroblasts
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

44. psychological factors: (12)
Different planes - different directions
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
48

45. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Parallel
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

46. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Different planes - different directions
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

47. maximum bone mass achieved...
Peak bone mass
Downregulate
muscular endurance
alarm reaction

48. metabolic factors include...
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Valsalva maneuver
Low to moderate intensity w/high volume and short rest intervals (body-building)
Spongy - bridges cortical bone

49. anabolic hormones (4)

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50. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Neural activation - precise mechanism
More testosterone levels for assistive exercises
Spongy - bridges cortical bone
6 - few workouts