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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. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Parallel
Protein - carbohydrate
strength endurance
alarm reaction

2. cartilage functions: (3)
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
Elastin
Excessive soreness and fatigue
stability

3. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Valsalva maneuver
resistance development
exhaustion

4. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Cross-linking
Valsalva maneuver
Fast-twitch only - explosive movements (less than a second) ex. plyo
Blood lactate - growth hormone

5. RT increases the angle of _______ in _______ muscels
Peak bone mass
Greater ability to tolerate and sustain prolonged high exercise intensitites
Parallel
Penation - penate

6. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Norepinephrine - dopamine
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
Progressive overload

7. blood pressure response is higher in the ______ phase
Concentric
Area
Tendon stiffness
Collagen

8. sites where connective tissue can increase: (3)
Spongy - bridges cortical bone
Low to moderate intensity w/high volume and short rest intervals (body-building)
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
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

9. osteogenic stiumuli
Fibrous connective tissues that surround a separate different organizational levels of muscle
Mechanical loading - bone modeling
Factors that stiumulate new bone formation
Cardiac output - stroke volume

10. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
More testosterone levels for assistive exercises
The spinal cord (along the corticopinal tracts)
Frequency - volume - intensity

11. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
19-55
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

12. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Procollagen - synthesized and secreted by fibroblasts
Concentric
Collagen molecules from osteoblasts

13. bone matrix
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Collagen molecules from osteoblasts
VO2max
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

14. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Onset
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
112
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

15. blood vessels from the _____ ______ extend into the dense cortical bone
Neural recruitment
Greater ability to tolerate and sustain prolonged high exercise intensitites
Marrow cavity -
Periphery - diameter

16. sites where connective tissue can increase: (3)
6 - few workouts
Nutrients - synovial fluid - articular cartilage
Cardiac output - stroke volume
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

17. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
T
Collagen molecules from osteoblasts
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

18. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Low to moderate intensity w/high volume and short rest intervals (body-building)
hypertrophy
Gene expression - protein sythesis
Reservoir - IIx - IIax - IIa - IIac - IIc

19. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Concentric
48
T

20. ligaments contain elastic fibers or ______
Elastin
Downregulate
Sprint - aerobic endurance
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

21. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
48
Power - slow-velocity strength
hypertrophy
Norepinephrine - dopamine

22. overtraining
neuromuscular specificity
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Lactate threshold
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

23. The ability of the body to produce low levels of force and maintain them for extended periods of time
metabolic specificity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
muscular endurance
Onset

24. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

25. increase in muscle strenght or mass =
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Area
Increase in bone size and density
Interface between nerve and skeletal muscle.

26. 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)
Capillary density
10 - 5-7
Penation - penate

27. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Collagen
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Penation - penate

28. supercompensation effect
Cross-linking
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
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
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

29. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
19-55
Structural - spine - hip
Spongy - bridges cortical bone

30. increased ventilation efficiency is characterized by a reduced
alarm reaction
Bone mineral density - quantity of mineral deposited in a given bone area
Onset
Ventilation equivalent for oxygen

31. RT increases epinephrine - _______ & ________
Marrow cavity -
112
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Norepinephrine - dopamine

32. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Interface between nerve and skeletal muscle.
Downregulate
Norepinephrine - dopamine
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

33. BMD
Left ventrical chamber size/volume much higher in endurance athletes
48
Bone mineral density - quantity of mineral deposited in a given bone area
mechanical specificity

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

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35. AR: (reacts with ______ and _______ ________)
6 - few workouts
Periphery - diameter
Androgen receptor - testosterone - testosterone derivatives
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

36. metabolic factors include...
PH
Capillary density
Low to moderate intensity w/high volume and short rest intervals (body-building)
muscular endurance

37. heavy RT ___________ blood flow to the working muscles
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
stability
Frequency - volume - intensity
Decreases

38. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
VO2max
Mechano growth factor
maximal strength
Minimal esential strain - thought to be 1/10 force needed to fracture.

39. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Gene expression - protein sythesis

40. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
PH
Factors that stiumulate new bone formation
Reservoir - IIx - IIax - IIa - IIac - IIc

41. selective recruitment
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
Structural - spine - hip
Lactate threshold
Fast-twitch only - explosive movements (less than a second) ex. plyo

42. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Blood supply - synovial fluid
Increase - decrease
Mechanical forces created during exercise

43. maximum bone mass achieved...
Higher (counter-productive to force development)
Left ventrical chamber size/volume much higher in endurance athletes
Peak bone mass
Found on articulating surface of bones

44. Neural adaptaions begin in the
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
Frequency - volume - intensity
Cardiac output - stroke volume
Motor cortex

45. reflex potentiation is increased by____ to ____ % w/resistance training
Progressive overload
19-55
Collagen
Elastin

46. metabolic factors include...
Found on articulating surface of bones
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase speed/explosiveness
Increase of muscle size/CSA (cross-sectional area)

47. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Weight bearing
X - a
Marrow cavity -
Peripheral - global

48. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Protein - carbohydrate
Motor cortex
Not as many
T

49. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Nutrients - synovial fluid - articular cartilage
Calcium
Increase in number of muscle cells through longitudinal splitting - rather than lateral

50. RT increases: (4)
X - a
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Tendon stiffness
Calcium