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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. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
F
Training one limb can result in increase of strength in the other too

2. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Gene expression - protein sythesis
Minimal esential strain - thought to be 1/10 force needed to fracture.
strength endurance
Fast-twitch only - explosive movements (less than a second) ex. plyo

3. The ability to exert maximal force in the shortest amount of time.
Greater ability to tolerate and sustain prolonged high exercise intensitites
power
Androgen receptor - testosterone - testosterone derivatives
Periphery - diameter

4. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Fibrous connective tissues that surround a separate different organizational levels of muscle
Cross-linking
Increase - decrease

5. work large muscles first in a workout =
More testosterone levels for assistive exercises
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Different planes - different directions
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

6. larger pennation angles can accomodate greater _____ ________
Mechanical loading - bone modeling
Parallel
Found on articulating surface of bones
Protein deposition

7. stroke volume and cardiac output increase mostly during the ________ phase
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
strength
Eccentric
Increase acid-base balance during excercise

8. specific changes within a tendon are: (4)
Body-building - circuit
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
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
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

9. glycolytic training ______ the rest cycle
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Shortens
Marrow cavity -
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

10. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
112
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Peak bone mass

11. anabolic hormones (4)

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12. sprint training enhances ____ release - useful for speed and power production
Calcium
F
Micro fractures - structural fatigue
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

13. reflex potentiation is increased by____ to ____ % w/resistance training
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
VO2max
19-55
Frequency - volume - intensity

14. work large muscles first in a workout =
Sprint - aerobic endurance
Mechanical forces created during exercise
More testosterone levels for assistive exercises
Goes up further

15. ncrease nearal drive comes from (3)
mechanical specificity
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Cardiac output - stroke volume
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

16. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Cross-linking
Minimal esential strain - thought to be 1/10 force needed to fracture.

17. overtraining
Gene expression - protein sythesis
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
The spinal cord (along the corticopinal tracts)
Periosteum

18. to surpass the MES - an exercise must be ____ _____
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
Weight bearing
maximal strength
VO2max

19. osteoblasts
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Hydroxyapatite
Motor cortex
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

20. interval training shown to increase BC by ___ to ____ %
Neural recruitment
16 -38
Increase speed/explosiveness
2 or fewer

21. type IIx change their _________ isoform content to become more ___________
More testosterone levels for assistive exercises
Androgen receptor - testosterone - testosterone derivatives
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
ATPhase - oxidative

22. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Norepinephrine - dopamine
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Downregulate
More testosterone levels for assistive exercises

23. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Norepinephrine - dopamine
Gene expression - protein sythesis
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Goes up further

24. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Periphery - diameter
Frequency - volume - intensity
Body-building - circuit

25. force transmission per unit of strain - or tendon elongation...
Higher (counter-productive to force development)
Parallel
Tendon stiffness
Not as many

26. RT increases epinephrine - _______ & ________
Norepinephrine - dopamine
Weight bearing
Motor cortex
6 - few workouts

27. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Mechano growth factor
Mechanical loading - bone modeling
strength

28. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Structural - spine - hip
Increase - decrease
Tendon stiffness
10 - 5-7

29. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
PH
Mechano growth factor
Training one limb can result in increase of strength in the other too

30. speed and power training depend on optimal...
Neural recruitment
48
VO2max
Firing rate - recruitment

31. primary stimulus for growth of tendons - ligaments and fascia are the
Fibrous connective tissues that surround a separate different organizational levels of muscle
Cross-linking
Mechanical forces created during exercise
IIx -

32. ventilation is elevated during the set but _________ during the first minute of recovery
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
Glycolitic - metabolites
Goes up further
More testosterone levels for assistive exercises

33. new myofilaments are added to the _______ myofibril - increasing the ______
Timing
Periphery - diameter
stability
Increase acid-base balance during excercise

34. yogenesis
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
F
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
exhaustion

35. heavy RT ___________ blood flow to the working muscles
Decreases
Bone - tendon - and ligaments - cartilage
Spongy - bridges cortical bone
Shortens

36. cortical bone
Compact - dense outer shell
The spinal cord (along the corticopinal tracts)
Higher (counter-productive to force development)
Eccentric

37. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
More testosterone levels for assistive exercises
48
Neural recruitment

38. Bilateral deficit
Neural recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

39. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Greater ability to tolerate and sustain prolonged high exercise intensitites
Bone - tendon - and ligaments - cartilage
ATPhase - oxidative

40. programs designed to stimulate bone growth need to incorporate: (6)
More testosterone levels for assistive exercises
Blood supply - synovial fluid
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
112

41. psychological factors: (12)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Capillary density
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
mechanical specificity

42. sympathetic overtraining is...
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
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Spongy - bridges cortical bone
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

43. recent study shown that RT can hinder ________ improvements
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
VO2max
Calcium
Blood lactate - growth hormone

44. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Protein - carbohydrate
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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

45. Synchronization is critical to ____ of force production
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Timing
More testosterone levels for assistive exercises

46. ________ or _______ training could impact cardiovascular response though
Fast-twitch only - explosive movements (less than a second) ex. plyo
mechanical specificity
Spongy - bridges cortical bone
Body-building - circuit

47. major difference between resistance and aerobic exercise (in regards to the heart)...
Peak bone mass
Minimal esential strain - thought to be 1/10 force needed to fracture.
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Left ventrical chamber size/volume much higher in endurance athletes

48. High firing rates are important at the _______ of ballistic movement to increase rate of force 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
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Periphery - diameter
Onset

49. ust be done at a high enough intensity to be above the _______ _______
The spinal cord (along the corticopinal tracts)
Lactate threshold
16 -38
Increase of muscle size/CSA (cross-sectional area)

50. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Structural - spine - hip
Frequency - volume - intensity
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
Decreases - increases