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Resistance Training Concepts

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Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Minimal esential strain - thought to be 1/10 force needed to fracture.
Sprint - aerobic endurance
general adaption syndrome
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

2. use ______ excercises to directly load the ____ and the ______
Micro fractures - structural fatigue
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
maximal strength
Structural - spine - hip

3. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase in bone size and density
Blood supply - synovial fluid

4. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Weight bearing
alarm reaction
Compact - dense outer shell
resistance development

5. high correlations between ____ ______ and ______ _______ concentrations have been shown
Procollagen - synthesized and secreted by fibroblasts
Norepinephrine - dopamine
Blood lactate - growth hormone
16 -38

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

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7. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
The spinal cord (along the corticopinal tracts)
Cross-linking

8. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
More testosterone levels for assistive exercises
Interface between nerve and skeletal muscle.
mechanical specificity

9. intensity-related overtraining shows...
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Marrow cavity -
Periosteum
No hormonal changes - must look for sympathetic overtraining syndrome signs

10. ______ bone may be more responsive to osteogenic stimuli than ______ bone
2 or fewer
Increase in bone size and density
Young - mature
power

11. The ability of the body to maintain postural equilibrium and support joints during movement.
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
stability
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Lactate threshold

12. This can help power exercises because
muscular endurance
Increase speed/explosiveness
Mechano growth factor
Power - slow-velocity strength

13. cartilage functions: (3)
Bone - tendon - and ligaments - cartilage
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
Tendon stiffness
Increase acid-base balance during excercise

14. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Periphery - diameter
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
exhaustion
Minimal esential strain - thought to be 1/10 force needed to fracture.

15. work large muscles first in a workout =
VO2max
More testosterone levels for assistive exercises
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Concentric

16. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Compact - dense outer shell
Reservoir - IIx - IIax - IIa - IIac - IIc
Firing rate - recruitment

17. Substantial portion of neural adaptations occur in
T
The spinal cord (along the corticopinal tracts)
Spongy - bridges cortical bone
Increased parasympathetic activity at rest and w/exercise

18. reflex potentiation is increased by____ to ____ % w/resistance training
ATPhase - oxidative
Increase in number of muscle cells through longitudinal splitting - rather than lateral
19-55
alarm reaction

19. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Calcium
Penation - penate
Neural activation - precise mechanism

20. Neural adaptaions begin in the
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
No hormonal changes - must look for sympathetic overtraining syndrome signs
Motor cortex

21. Size principle
Fast-twitch only - explosive movements (less than a second) ex. plyo
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Norepinephrine - dopamine
Body-building - circuit

22. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
Training one limb can result in increase of strength in the other too
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Androgen receptor - testosterone - testosterone derivatives

23. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Eccentric
More testosterone levels for assistive exercises
10 - 5-7

24. protein synthesis is elevated up to _____ hours after acute RT
Minimal esential strain - thought to be 1/10 force needed to fracture.
resistance development
48
112

25. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
ATPhase - oxidative
Blood supply - synovial fluid

26. bone matrix
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
mechanical specificity
Collagen molecules from osteoblasts
stability

27. sites where connective tissue can increase: (3)
16 -38
Collagen
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
Peripheral - global

28. psychological factors: (12)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
More testosterone levels for assistive exercises
exhaustion
general adaption syndrome

29. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Onset
10 - 5-7
VO2max
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

30. specific changes within a tendon are: (4)
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
Fast-twitch only - explosive movements (less than a second) ex. plyo
Progressive overload

31. sprint training enhances ____ release - useful for speed and power production
Calcium
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Frequency - volume - intensity
Periosteum

32. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Power - slow-velocity strength
Valsalva maneuver
Sprint - aerobic endurance

33. muscle fiber hypertrohy requires ______ workouts
Increase speed/explosiveness
Greater than or equal to 16
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Peak bone mass

34. trabecular bone
exhaustion
Progressive overload
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Spongy - bridges cortical bone

35. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Area
F
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Peripheral - global

36. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
strength
Decreases - increases
IIx -
Found on articulating surface of bones

37. anaerobic training increases the _____ of the NMJ
Cross-linking
Area
Blood supply - synovial fluid
T

38. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
Decreases
strength endurance
Minimal esential strain - thought to be 1/10 force needed to fracture.

39. RT increases: (4)
Greater than or equal to 16
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Sprint - aerobic endurance

40. stress fractures are ___ ______ and are caused by ____ ______
16 -38
112
Micro fractures - structural fatigue
power

41. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increased parasympathetic activity at rest and w/exercise

42. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
metabolic specificity
Left ventrical chamber size/volume much higher in endurance athletes
Interface between nerve and skeletal muscle.

43. programs designed to stimulate bone growth need to incorporate: (6)
Sprint - aerobic endurance
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Higher (counter-productive to force development)
Greater than or equal to 16

44. increase in muscle strenght or mass =
Spongy - bridges cortical bone
VO2max
F
Increase in bone size and density

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

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46. force transmission per unit of strain - or tendon elongation...
Found on articulating surface of bones
stability
Tendon stiffness
Downregulate

47. weightlifters show larger left atrial dimension than body-builders - T/F?
Sprint - aerobic endurance
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
F
Peak bone mass

48. speed and power training depend on optimal...
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Elastin
general adaption syndrome
Neural recruitment

49. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Onset
Mechanical loading - bone modeling
Neural activation - precise mechanism

50. ust be done at a high enough intensity to be above the _______ _______
Training one limb can result in increase of strength in the other too
Body-building - circuit
Lactate threshold
Tendon stiffness

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Resistance Training Concepts

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