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. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Micro fractures - structural fatigue
Increase - decrease
Increase in number of muscle cells through longitudinal splitting - rather than lateral

2. cartilage functions: (3)
IIx -
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
Onset

3. bone matrix
Frequency - volume - intensity
strength
Collagen molecules from osteoblasts
IIx -

4. psychological factors: (12)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

5. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Area
exhaustion
Elastin

6. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
resistance development
exhaustion
IIx -

7. anaerobic training increases the _____ of the NMJ
Area
Decreases
Cross-linking
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

8. yogenesis
metabolic specificity
Peak bone mass
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

9. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Decreases - increases
Increase in bone size and density
Interface between nerve and skeletal muscle.
Power - slow-velocity strength

10. major difference between resistance and aerobic exercise (in regards to the heart)...
II - I - fast-twitch
Left ventrical chamber size/volume much higher in endurance athletes
Increase - decrease
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

11. high correlations between ____ ______ and ______ _______ concentrations have been shown
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
Blood lactate - growth hormone
Sprint - aerobic endurance
Nutrients - synovial fluid - articular cartilage

12. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Neural recruitment
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase in bone size and density

13. these cardio responses increase significantly during RT: (4)
II - I - fast-twitch
Elastin
Penation - penate
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

14. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Periphery - diameter
Found on articulating surface of bones
Neural activation - precise mechanism
hypertrophy

15. Neural adaptaions begin in the
Low to moderate intensity w/high volume and short rest intervals (body-building)
Motor cortex
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Eccentric

16. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Marrow cavity -
Reservoir - IIx - IIax - IIa - IIac - IIc
Compact - dense outer shell
Power - slow-velocity strength

17. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Downregulate
Increase in bone size and density
Valsalva maneuver
F

18. insulin rates ________ blood glucose and amino acid changes
Firing rate - recruitment
Tendon stiffness
Bone mineral density - quantity of mineral deposited in a given bone area
Parallel

19. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Neural activation - precise mechanism
Blood supply - synovial fluid
Mechano growth factor

20. become mineralized as calcium phosphate crystals or ________
48
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
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Hydroxyapatite

21. Size principle
maximal strength
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Periphery - diameter
Gene expression - protein sythesis

22. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Minimal esential strain - thought to be 1/10 force needed to fracture.
II - I - fast-twitch

23. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Collagen
Power - slow-velocity strength
neuromuscular specificity

24. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Periphery - diameter
Eccentric
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

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

Warning: Invalid argument supplied for foreach() in /var/www/html/basicversity.com/show_quiz.php on line 183

26. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
hypertrophy
Periphery - diameter
Progressive overload

27. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Power - slow-velocity strength
Neural activation - precise mechanism
The spinal cord (along the corticopinal tracts)

28. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Calcium
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
hypertrophy
maximal strength

29. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
power
Hydroxyapatite
10 - 5-7

30. work large muscles first in a workout =
Area
2 or fewer
VO2max
More testosterone levels for assistive exercises

31. 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
Elastin
Nutrients - synovial fluid - articular cartilage
Increase speed/explosiveness

32. increased ventilation efficiency is characterized by a reduced
PH
Concentric
Hydroxyapatite
Ventilation equivalent for oxygen

33. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
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. 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
Cross-linking

34. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
IIx -
Marrow cavity -
hypertrophy

35. type I for: _____ _______ ________ and type II for ______
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Bone - tendon - and ligaments - cartilage
Low to moderate intensity w/high volume and short rest intervals (body-building)
Mechano growth factor

36. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
resistance development
F
Valsalva maneuver

37. these cardio responses increase significantly during RT: (4)
ATPhase - oxidative
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
resistance development
exhaustion

38. interval training shown to increase BC by ___ to ____ %
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
16 -38
general adaption syndrome

39. same effect with ______ ________
Mechanical loading - bone modeling
Spongy - bridges cortical bone
Capillary density
Periosteum

40. Cross-education
Not as many
Periphery - diameter
Compact - dense outer shell
Training one limb can result in increase of strength in the other too

41. sites where connective tissue can increase: (3)
More testosterone levels for assistive exercises
II - I - fast-twitch
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. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

42. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
power
Training one limb can result in increase of strength in the other too
Minimal esential strain - thought to be 1/10 force needed to fracture.

43. heavy RT ___________ blood flow to the working muscles
Higher (counter-productive to force development)
10 - 5-7
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreases

44. anabolic hormones (4)

Warning: Invalid argument supplied for foreach() in /var/www/html/basicversity.com/show_quiz.php on line 183

45. Substantial portion of neural adaptations occur in
F
Elastin
Left ventrical chamber size/volume much higher in endurance athletes
The spinal cord (along the corticopinal tracts)

46. type IIx change their _________ isoform content to become more ___________
PH
ATPhase - oxidative
Increase speed/explosiveness
Peripheral - global

47. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Higher (counter-productive to force development)
Progressive overload
Valsalva maneuver
Parallel

48. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
Low to moderate intensity w/high volume and short rest intervals (body-building)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Mechanical loading - bone modeling

49. protein synthesis is elevated up to _____ hours after acute RT
Interface between nerve and skeletal muscle.
48
Decreases - increases
Not as many

50. new myofilaments are added to the _______ myofibril - increasing the ______
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
resistance development
Neural recruitment
Periphery - diameter