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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. volume-related overtraining shows: (3)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Timing
F
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

2. selective recruitment
Neural recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Ventilation equivalent for oxygen
neuromuscular specificity

3. EMG studies show increases in _____ ______ but not the ____ ______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Neural activation - precise mechanism
Spongy - bridges cortical bone
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

4. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Norepinephrine - dopamine
Body-building - circuit
X - a
Low to moderate intensity w/high volume and short rest intervals (body-building)

5. major difference between resistance and aerobic exercise (in regards to the heart)...
F
Parallel
Increase of muscle size/CSA (cross-sectional area)
Left ventrical chamber size/volume much higher in endurance athletes

6. fibrous cartilage
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Rough form found in intervertebral disks of spine and where tendons attach to bones
Power - slow-velocity strength
strength endurance

7. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
Bone mineral density - quantity of mineral deposited in a given bone area
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Neural recruitment

8. ____ in synthesis and ______ in degradation
Increase - decrease
Left ventrical chamber size/volume much higher in endurance athletes
Concentric
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

9. cortical bone
neuromuscular specificity
Mechano growth factor
Compact - dense outer shell
Different planes - different directions

10. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
ATPhase - oxidative
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Progressive overload
metabolic specificity

11. anaerobic excercise substantially reduces ______ in both muscle and blood
Downregulate
2 or fewer
PH
10 - 5-7

12. The ability to exert maximal force in the shortest amount of time.
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
mechanical specificity
power
Protein deposition

13. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Increase in number of muscle cells through longitudinal splitting - rather than lateral
48
16 -38
maximal strength

14. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Valsalva maneuver
Increase of muscle size/CSA (cross-sectional area)
Peripheral - global
Not as many

15. RT increases: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Elastin
Androgen receptor - testosterone - testosterone derivatives
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

16. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
The spinal cord (along the corticopinal tracts)
48
resistance development

17. type I for: _____ _______ ________ and type II for ______
Weight bearing
T
X - a
Bone - tendon - and ligaments - cartilage

18. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Mechano growth factor
exhaustion
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
The spinal cord (along the corticopinal tracts)

19. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
The spinal cord (along the corticopinal tracts)
19-55
Shortens

20. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Neural activation - precise mechanism
Reservoir - IIx - IIax - IIa - IIac - IIc
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
112

21. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Gene expression - protein sythesis
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
Not as many
Increase of muscle size/CSA (cross-sectional area)

22. blood vessels from the _____ ______ extend into the dense cortical bone
They're all recruited in consecutive order to produce maximum force
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Marrow cavity -
2 or fewer

23. The ability of the body to maintain postural equilibrium and support joints during movement.
Elastin
Mechanical forces created during exercise
Greater ability to tolerate and sustain prolonged high exercise intensitites
stability

24. osteoblasts
No hormonal changes - must look for sympathetic overtraining syndrome signs
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Power - slow-velocity strength
Fibrous connective tissues that surround a separate different organizational levels of muscle

25. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
More testosterone levels for assistive exercises
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.

26. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Compact - dense outer shell
II - I - fast-twitch
Interface between nerve and skeletal muscle.
Valsalva maneuver

27. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Marrow cavity -
X - a
10 - 5-7
Timing

28. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Micro fractures - structural fatigue
Capillary density
112
Peripheral - global

29. yperplasia
Goes up further
Structural - spine - hip
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Neural recruitment

30. neuromuscular junction (NMJ)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Interface between nerve and skeletal muscle.
F
Lactate threshold

31. work large muscles first in a workout =
power
Young - mature
Ventilation equivalent for oxygen
More testosterone levels for assistive exercises

32. anaerobic training increases the _____ of the NMJ
Area
Cardiac output - stroke volume
Collagen
Collagen molecules from osteoblasts

33. Bilateral deficit
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Interface between nerve and skeletal muscle.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

34. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Glycolitic - metabolites
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
Ventilation equivalent for oxygen
Nutrients - synovial fluid - articular cartilage

35. type IIx change their _________ isoform content to become more ___________
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
ATPhase - oxidative
Rough form found in intervertebral disks of spine and where tendons attach to bones

36. The ability of the body to produce low levels of force and maintain them for extended periods of time
Procollagen - synthesized and secreted by fibroblasts
Higher (counter-productive to force development)
muscular endurance
Neural recruitment

37. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Factors that stiumulate new bone formation
X - a
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Neural recruitment

38. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Tendon stiffness
VO2max
Peripheral - global
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

39. interval training shown to increase BC by ___ to ____ %
Reservoir - IIx - IIax - IIa - IIac - IIc
Blood lactate - growth hormone
16 -38
Decreases

40. excessively high volume (beyond the athlete's ability to recover) can result in...
muscular endurance
Excessive soreness and fatigue
alarm reaction
Elastin

41. RT increases: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Motor cortex
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

42. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Sprint - aerobic endurance
Blood lactate - growth hormone
Onset
Different planes - different directions

43. sprint training enhances ____ release - useful for speed and power production
Calcium
Downregulate
Frequency - volume - intensity
Compact - dense outer shell

44. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
No hormonal changes - must look for sympathetic overtraining syndrome signs
Factors that stiumulate new bone formation
6 - few workouts

45. The ability to exert maximal force in the shortest amount of time.
Peripheral - global
power
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
stability

46. osteogenic stiumuli
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
general adaption syndrome
Factors that stiumulate new bone formation
Increase speed/explosiveness

47. recent study shown that RT can hinder ________ improvements
Elastin
Rough form found in intervertebral disks of spine and where tendons attach to bones
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
VO2max

48. specific changes within a tendon are: (4)
Training one limb can result in increase of strength in the other too
Androgen receptor - testosterone - testosterone derivatives
Collagen molecules from osteoblasts
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

49. protein synthesis is elevated up to _____ hours after acute RT
48
Greater than or equal to 16
Parallel
Increased parasympathetic activity at rest and w/exercise

50. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
mechanical specificity
Decreases - increases
Glycolitic - metabolites
Area