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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. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
general adaption syndrome
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
neuromuscular specificity
Cardiac output - stroke volume

2. cholesterol changes?
112
PH
19-55
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

3. Synchronization is critical to ____ of force production
Timing
Goes up further
Sprint - aerobic endurance
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

4. ligaments contain elastic fibers or ______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Elastin
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Increase acid-base balance during excercise

5. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
Neural activation - precise mechanism
strength
Increase in bone size and density

6. RT increases epinephrine - _______ & ________
ATPhase - oxidative
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Norepinephrine - dopamine
Firing rate - recruitment

7. bone matrix
resistance development
Collagen molecules from osteoblasts
Firing rate - recruitment
Parallel

8. interval training shown to increase BC by ___ to ____ %
T
16 -38
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Bone - tendon - and ligaments - cartilage

9. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Firing rate - recruitment
Blood supply - synovial fluid
Compact - dense outer shell
Training one limb can result in increase of strength in the other too

10. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Calcium
2 or fewer
Mechano growth factor
Penation - penate

11. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
Frequency - volume - intensity
Blood lactate - growth hormone
Downregulate

12. a _______-________ supplement before and after a workout can attenuate AR downregulation
Sprint - aerobic endurance
Protein - carbohydrate
Interface between nerve and skeletal muscle.
Mechano growth factor

13. sprint training enhances ____ release - useful for speed and power production
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Calcium
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Reservoir - IIx - IIax - IIa - IIac - IIc

14. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Progressive overload
Not as many
ATPhase - oxidative

15. Bilateral deficit
Downregulate
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
strength endurance

16. volume-related overtraining shows: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Collagen
Calcium
No hormonal changes - must look for sympathetic overtraining syndrome signs

17. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Power - slow-velocity strength
metabolic specificity
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
Increase acid-base balance during excercise

18. reflex potentiation is increased by____ to ____ % w/resistance training
Power - slow-velocity strength
Blood lactate - growth hormone
Sprint - aerobic endurance
19-55

19. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Found on articulating surface of bones
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Ventilation equivalent for oxygen
X - a

20. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Neural activation - precise mechanism
Mechanical loading - bone modeling
Increase speed/explosiveness

21. force transmission per unit of strain - or tendon elongation...
II - I - fast-twitch
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Neural recruitment
Tendon stiffness

22. parent protein
Procollagen - synthesized and secreted by fibroblasts
Collagen
Mechanical loading - bone modeling
Glycolitic - metabolites

23. increased ventilation efficiency is characterized by a reduced
Micro fractures - structural fatigue
Ventilation equivalent for oxygen
hypertrophy
Gene expression - protein sythesis

24. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Mechanical loading - bone modeling
X - a
exhaustion

25. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Neural activation - precise mechanism
Penation - penate
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
6 - few workouts

26. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Downregulate
Progressive overload
Decreases - increases
Gene expression - protein sythesis

27. stroke volume and cardiac output increase mostly during the ________ phase
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Eccentric
Tendon stiffness
Increase in number of muscle cells through longitudinal splitting - rather than lateral

28. Cross-education
Training one limb can result in increase of strength in the other too
Procollagen - synthesized and secreted by fibroblasts
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
X - a

29. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
Periosteum
Mechano growth factor
Frequency - volume - intensity

30. yperplasia
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase in number of muscle cells through longitudinal splitting - rather than lateral
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
They're all recruited in consecutive order to produce maximum force

31. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
T
Left ventrical chamber size/volume much higher in endurance athletes
Valsalva maneuver

32. MES
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Norepinephrine - dopamine
Area
Minimal esential strain - thought to be 1/10 force needed to fracture.

33. major difference between resistance and aerobic exercise (in regards to the heart)...
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Left ventrical chamber size/volume much higher in endurance athletes
ATPhase - oxidative

34. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Blood supply - synovial fluid
Marrow cavity -

35. to surpass the MES - an exercise must be ____ _____
Higher (counter-productive to force development)
Goes up further
Weight bearing
Power - slow-velocity strength

36. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Lactate threshold
Collagen molecules from osteoblasts
They're all recruited in consecutive order to produce maximum force

37. Bilateral deficit
Collagen
Minimal esential strain - thought to be 1/10 force needed to fracture.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

38. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
F
Bone - tendon - and ligaments - cartilage
Bone mineral density - quantity of mineral deposited in a given bone area

39. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Decreases - increases
10 - 5-7
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

40. Hypertrophy
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
power
strength
Increase of muscle size/CSA (cross-sectional area)

41. blood vessels from the _____ ______ extend into the dense cortical bone
Body-building - circuit
F
6 - few workouts
Marrow cavity -

42. anaerobic excercise substantially reduces ______ in both muscle and blood
Low to moderate intensity w/high volume and short rest intervals (body-building)
Excessive soreness and fatigue
PH
Spongy - bridges cortical bone

43. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
alarm reaction
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
F

44. Neural adaptaions begin in the
Motor cortex
Young - mature
Training one limb can result in increase of strength in the other too
10 - 5-7

45. immobilization of a joint...
Compact - dense outer shell
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Penation - penate
No hormonal changes - must look for sympathetic overtraining syndrome signs

46. protein synthesis is elevated up to _____ hours after acute RT
Rough form found in intervertebral disks of spine and where tendons attach to bones
They're all recruited in consecutive order to produce maximum force
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
48

47. increased ventilation efficiency is characterized by a reduced
Mechanical loading - bone modeling
Elastin
Ventilation equivalent for oxygen
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

48. supercompensation effect
Firing rate - recruitment
Collagen molecules from osteoblasts
Procollagen - synthesized and secreted by fibroblasts
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

49. excessive training on a short-term basis is called...
Concentric
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Peripheral - global

50. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
19-55
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
general adaption syndrome
Factors that stiumulate new bone formation