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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. anabolic hormones (4)

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2. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
Protein - carbohydrate
Periosteum
Micro fractures - structural fatigue

3. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
Blood lactate - growth hormone
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Androgen receptor - testosterone - testosterone derivatives

4. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Increase in bone size and density
Motor cortex
Firing rate - recruitment
Minimal esential strain - thought to be 1/10 force needed to fracture.

5. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
19-55
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Minimal esential strain - thought to be 1/10 force needed to fracture.

6. sites where connective tissue can increase: (3)
Penation - penate
Peak bone mass
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
neuromuscular specificity

7. cortical bone
Compact - dense outer shell
Higher (counter-productive to force development)
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
Marrow cavity -

8. RT increases epinephrine - _______ & ________
Increase - decrease
Norepinephrine - dopamine
Frequency - volume - intensity
Procollagen - synthesized and secreted by fibroblasts

9. maximum bone mass achieved...
Minimal esential strain - thought to be 1/10 force needed to fracture.
Hydroxyapatite
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
Peak bone mass

10. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Power - slow-velocity strength
exhaustion
Low to moderate intensity w/high volume and short rest intervals (body-building)
Structural - spine - hip

11. MES
No hormonal changes - must look for sympathetic overtraining syndrome signs
PH
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

12. type I for: _____ _______ ________ and type II for ______
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Power - slow-velocity strength
Bone - tendon - and ligaments - cartilage
Shortens

13. cholesterol changes?
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Blood supply - synovial fluid
Spongy - bridges cortical bone
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

14. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Power - slow-velocity strength
Calcium

15. recent study shown that RT can hinder ________ improvements
Lactate threshold
VO2max
48
Nutrients - synovial fluid - articular cartilage

16. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Peripheral - global
Calcium
2 or fewer

17. increased buffering capacity allows
Mechanical loading - bone modeling
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increased parasympathetic activity at rest and w/exercise

18. Size principle
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Found on articulating surface of bones
Valsalva maneuver
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

19. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
19-55
16 -38

20. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Interface between nerve and skeletal muscle.
Found on articulating surface of bones
Cardiac output - stroke volume

21. a _______-________ supplement before and after a workout can attenuate AR downregulation
resistance development
48
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Protein - carbohydrate

22. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
F
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
Left ventrical chamber size/volume much higher in endurance athletes
Increase in bone size and density

23. The ability to exert maximal force in the shortest amount of time.
Firing rate - recruitment
Tendon stiffness
power
48

24. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
F
Timing
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

25. neuromuscular junction (NMJ)
Cardiac output - stroke volume
Interface between nerve and skeletal muscle.
Decreases
Nutrients - synovial fluid - articular cartilage

26. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Greater than or equal to 16
Timing
Minimal esential strain - thought to be 1/10 force needed to fracture.
general adaption syndrome

27. endocrine adaptations and responses to anaerobic training: (4)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
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
Minimal esential strain - thought to be 1/10 force needed to fracture.
IIx -

28. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Higher (counter-productive to force development)
Goes up further
F
Compact - dense outer shell

29. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Frequency - volume - intensity
112
Different planes - different directions
Low to moderate intensity w/high volume and short rest intervals (body-building)

30. metabolic factors include...
Neural activation - precise mechanism
Tendon stiffness
X - a
Low to moderate intensity w/high volume and short rest intervals (body-building)

31. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Protein deposition
Bone mineral density - quantity of mineral deposited in a given bone area
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

32. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
48
Decreases - increases
More testosterone levels for assistive exercises

33. increase in muscle strenght or mass =
Increase in bone size and density
Increase of muscle size/CSA (cross-sectional area)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Cross-linking

34. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Different planes - different directions
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
hypertrophy
Firing rate - recruitment

35. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Cross-linking
Onset
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

36. sprint training enhances ____ release - useful for speed and power production
Calcium
Different planes - different directions
Increase speed/explosiveness
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

37. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
exhaustion
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Glycolitic - metabolites
Increase speed/explosiveness

38. AR: (reacts with ______ and _______ ________)
Increased parasympathetic activity at rest and w/exercise
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
Androgen receptor - testosterone - testosterone derivatives

39. simultaneous _______ and _______ _______ training can decrease sprint and jump power
10 - 5-7
They're all recruited in consecutive order to produce maximum force
Sprint - aerobic endurance
Increase speed/explosiveness

40. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Compact - dense outer shell
metabolic specificity
Increase of muscle size/CSA (cross-sectional area)
Factors that stiumulate new bone formation

41. new myofilaments are added to the _______ myofibril - increasing the ______
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Periphery - diameter
Increase acid-base balance during excercise
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

42. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
muscular endurance
Cross-linking
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

43. increased buffering capacity allows
resistance development
Cross-linking
Increase - decrease
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

44. cortical bone
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Ventilation equivalent for oxygen
Compact - dense outer shell
alarm reaction

45. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Structural - spine - hip
Onset
10 - 5-7
neuromuscular specificity

46. RT increases the angle of _______ in _______ muscels
Training one limb can result in increase of strength in the other too
Penation - penate
Weight bearing
No hormonal changes - must look for sympathetic overtraining syndrome signs

47. become mineralized as calcium phosphate crystals or ________
X - a
Hydroxyapatite
Body-building - circuit
Progressive overload

48. insulin rates ________ blood glucose and amino acid changes
Parallel
Left ventrical chamber size/volume much higher in endurance athletes
Sprint - aerobic endurance
Onset

49. greater acute growth hormone response =
Area
Young - mature
Greater ability to tolerate and sustain prolonged high exercise intensitites
Spongy - bridges cortical bone

50. major difference between resistance and aerobic exercise (in regards to the heart)...
Peak bone mass
They're all recruited in consecutive order to produce maximum force
Left ventrical chamber size/volume much higher in endurance athletes
Training one limb can result in increase of strength in the other too