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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. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Motor cortex
Procollagen - synthesized and secreted by fibroblasts
Cross-linking
stability
2. ______ bone may be more responsive to osteogenic stimuli than ______ bone
metabolic specificity
Elastin
Young - mature
Eccentric
3. The ability to exert maximal force in the shortest amount of time.
112
power
Collagen
Area
4. primary structural component of all connective tissue...
Increased parasympathetic activity at rest and w/exercise
Body-building - circuit
Different planes - different directions
Collagen
5. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
stability
hypertrophy
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
Factors that stiumulate new bone formation
6. Anaerobic training
Increased parasympathetic activity at rest and w/exercise
Increase in bone size and density
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
7. due to muscle size increase - ________ _______ decreases
metabolic specificity
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Goes up further
Collagen
8. ust be done at a high enough intensity to be above the _______ _______
Eccentric
Lactate threshold
Cardiac output - stroke volume
Calcium
9. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Compact - dense outer shell
Onset
Tendon stiffness
10. heavy RT ___________ blood flow to the working muscles
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
16 -38
More testosterone levels for assistive exercises
Decreases
11. neuromuscular junction (NMJ)
Hydroxyapatite
Interface between nerve and skeletal muscle.
Different planes - different directions
exhaustion
12. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Different planes - different directions
Valsalva maneuver
Increase - decrease
neuromuscular specificity
13. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
IIx -
Training one limb can result in increase of strength in the other too
14. sympathetic overtraining is...
48
Lactate threshold
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
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
15. trabecular bone
Different planes - different directions
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Spongy - bridges cortical bone
Increase in bone size and density
16. type IIx change their _________ isoform content to become more ___________
neuromuscular specificity
ATPhase - oxidative
Procollagen - synthesized and secreted by fibroblasts
Low to moderate intensity w/high volume and short rest intervals (body-building)
17. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
power
Blood lactate - growth hormone
6 - few workouts
stability
18. This can help power exercises because
Increase speed/explosiveness
16 -38
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Greater than or equal to 16
19. major difference between resistance and aerobic exercise (in regards to the heart)...
Excessive soreness and fatigue
Parallel
Left ventrical chamber size/volume much higher in endurance athletes
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
20. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Ventilation equivalent for oxygen
Decreases
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Sprint - aerobic endurance
21. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Spongy - bridges cortical bone
Neural activation - precise mechanism
IIx -
22. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
general adaption syndrome
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Shortens
T
23. work large muscles first in a workout =
neuromuscular specificity
Structural - spine - hip
More testosterone levels for assistive exercises
maximal strength
24. cholesterol changes?
Interface between nerve and skeletal muscle.
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
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Capillary density
25. muscle fiber hypertrohy requires ______ workouts
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Weight bearing
Mechanical forces created during exercise
Greater than or equal to 16
26. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Downregulate
48
Procollagen - synthesized and secreted by fibroblasts
Blood supply - synovial fluid
27. increased buffering capacity allows
They're all recruited in consecutive order to produce maximum force
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Micro fractures - structural fatigue
28. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Greater than or equal to 16
Peak bone mass
Different planes - different directions
29. RT increases epinephrine - _______ & ________
T
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Timing
Norepinephrine - dopamine
30. 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
Increase in bone size and density
16 -38
Low to moderate intensity w/high volume and short rest intervals (body-building)
31. excessive training on a short-term basis is called...
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
hypertrophy
Power - slow-velocity strength
32. blood pressure response is higher in the ______ phase
Concentric
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Minimal esential strain - thought to be 1/10 force needed to fracture.
alarm reaction
33. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Area
Protein - carbohydrate
Increase acid-base balance during excercise
34. The ability of the body to maintain postural equilibrium and support joints during movement.
Increase of muscle size/CSA (cross-sectional area)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
More testosterone levels for assistive exercises
stability
35. glycogen content can rise as much as ______% after only 5 months of body-building style programs
exhaustion
Different planes - different directions
112
Factors that stiumulate new bone formation
36. increased buffering capacity allows
Young - mature
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Left ventrical chamber size/volume much higher in endurance athletes
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
37. work large muscles first in a workout =
More testosterone levels for assistive exercises
10 - 5-7
power
Training one limb can result in increase of strength in the other too
38. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Marrow cavity -
II - I - fast-twitch
Compact - dense outer shell
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
39. RT increases: (4)
Greater ability to tolerate and sustain prolonged high exercise intensitites
neuromuscular specificity
Mechano growth factor
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
40. BMD
Elastin
Bone mineral density - quantity of mineral deposited in a given bone area
2 or fewer
Nutrients - synovial fluid - articular cartilage
41. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Interface between nerve and skeletal muscle.
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
F
stability
42. trabecular bone
alarm reaction
Spongy - bridges cortical bone
Minimal esential strain - thought to be 1/10 force needed to fracture.
X - a
43. become mineralized as calcium phosphate crystals or ________
Mechanical forces created during exercise
Increase in bone size and density
resistance development
Hydroxyapatite
44. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Valsalva maneuver
maximal strength
Blood lactate - growth hormone
Calcium
45. cartilage functions: (3)
ATPhase - oxidative
Cross-linking
Increased parasympathetic activity at rest and w/exercise
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
46. Mechanical factors include
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Gene expression - protein sythesis
Low to moderate intensity w/high volume and short rest intervals (body-building)
47. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Fibrous connective tissues that surround a separate different organizational levels of muscle
Protein deposition
Capillary density
48. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Fast-twitch only - explosive movements (less than a second) ex. plyo
exhaustion
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
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
49. sprint training enhances ____ release - useful for speed and power production
Calcium
Marrow cavity -
Blood supply - synovial fluid
IIx -
50. sites where connective tissue can increase: (3)
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
Weight bearing
Concentric
VO2max
Can you answer 50 questions in 15 minutes?
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