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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 specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Protein - carbohydrate
IIx -
metabolic specificity
Goes up further

2. osteogenic stiumuli
Body-building - circuit
Factors that stiumulate new bone formation
Left ventrical chamber size/volume much higher in endurance athletes
Frequency - volume - intensity

3. new myofilaments are added to the _______ myofibril - increasing the ______
More testosterone levels for assistive exercises
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Periphery - diameter
Tendon stiffness

4. Synchronization is critical to ____ of force production
Timing
Motor cortex
Gene expression - protein sythesis
Parallel

5. excessively high volume (beyond the athlete's ability to recover) can result in...
Area
Excessive soreness and fatigue
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Collagen

6. ______ bone may be more responsive to osteogenic stimuli than ______ bone
neuromuscular specificity
Greater ability to tolerate and sustain prolonged high exercise intensitites
stability
Young - mature

7. osteoblasts
Neural recruitment
Training one limb can result in increase of strength in the other too
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

8. osteogenic stiumuli
Factors that stiumulate new bone formation
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
Young - mature

9. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Calcium
mechanical specificity

10. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Increase - decrease
mechanical specificity

11. yperplasia
F
muscular endurance
112
Increase in number of muscle cells through longitudinal splitting - rather than lateral

12. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Spongy - bridges cortical bone
Hydroxyapatite
Periosteum

13. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
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
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
IIx -

14. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Increase acid-base balance during excercise
T
F
Bone - tendon - and ligaments - cartilage

15. The ability of the body to maintain postural equilibrium and support joints during movement.
Bone mineral density - quantity of mineral deposited in a given bone area
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
stability
Motor cortex

16. increased buffering capacity allows
Mechanical forces created during exercise
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Minimal esential strain - thought to be 1/10 force needed to fracture.

17. Synchronization is critical to ____ of force production
T
Timing
Progressive overload
Excessive soreness and fatigue

18. endocrine adaptations and responses to anaerobic training: (4)
Shortens
Micro fractures - structural fatigue
No hormonal changes - must look for sympathetic overtraining syndrome signs
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

19. cholesterol changes?
Sprint - aerobic endurance
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Neural activation - precise mechanism
Training one limb can result in increase of strength in the other too

20. AR: (reacts with ______ and _______ ________)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Androgen receptor - testosterone - testosterone derivatives
Periosteum

21. Size principle
Reservoir - IIx - IIax - IIa - IIac - IIc
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
exhaustion
Excessive soreness and fatigue

22. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
16 -38
Different planes - different directions
X - a

23. buffering capacity of skeletal muscle
Greater than or equal to 16
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Increase acid-base balance during excercise
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

24. primary stimulus for growth of tendons - ligaments and fascia are the
Different planes - different directions
Greater than or equal to 16
Mechanical forces created during exercise
power

25. endocrine adaptations and responses to anaerobic training: (4)
F
T
Mechano growth factor
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

26. RT increases: (4)
Collagen molecules from osteoblasts
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
muscular endurance
Fast-twitch only - explosive movements (less than a second) ex. plyo

27. Mechanical factors include
Left ventrical chamber size/volume much higher in endurance athletes
neuromuscular specificity
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Goes up further

28. anaerobic excercise substantially reduces ______ in both muscle and blood
Concentric
Goes up further
mechanical specificity
PH

29. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
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
Valsalva maneuver
Fibrous connective tissues that surround a separate different organizational levels of muscle
Area

30. sites where connective tissue can increase: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Reservoir - IIx - IIax - IIa - IIac - IIc
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

31. insulin rates ________ blood glucose and amino acid changes
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Excessive soreness and fatigue
Parallel

32. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Capillary density
Training one limb can result in increase of strength in the other too

33. sprint training enhances ____ release - useful for speed and power production
19-55
T
Fibrous connective tissues that surround a separate different organizational levels of muscle
Calcium

34. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Higher (counter-productive to force development)
Penation - penate
Neural recruitment

35. primary structural component of all connective tissue...
Cardiac output - stroke volume
general adaption syndrome
Collagen
Found on articulating surface of bones

36. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Fast-twitch only - explosive movements (less than a second) ex. plyo
Procollagen - synthesized and secreted by fibroblasts
Different planes - different directions
Androgen receptor - testosterone - testosterone derivatives

37. larger pennation angles can accomodate greater _____ ________
strength endurance
Penation - penate
Different planes - different directions
Protein deposition

38. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Factors that stiumulate new bone formation
neuromuscular specificity
Reservoir - IIx - IIax - IIa - IIac - IIc
Left ventrical chamber size/volume much higher in endurance athletes

39. intensity-related overtraining shows...
Minimal esential strain - thought to be 1/10 force needed to fracture.
Fast-twitch only - explosive movements (less than a second) ex. plyo
No hormonal changes - must look for sympathetic overtraining syndrome signs
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

40. major difference between resistance and aerobic exercise (in regards to the heart)...
Progressive overload
Structural - spine - hip
Left ventrical chamber size/volume much higher in endurance athletes
Neural recruitment

41. parent protein
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Frequency - volume - intensity
Procollagen - synthesized and secreted by fibroblasts
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

42. type IIx change their _________ isoform content to become more ___________
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Protein deposition
ATPhase - oxidative

43. Anaerobic training
Peak bone mass
Marrow cavity -
48
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

44. The ability to exert maximal force in the shortest amount of time.
F
power
Parallel
resistance development

45. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Eccentric
Decreases - increases
Structural - spine - hip

46. ust be done at a high enough intensity to be above the _______ _______
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Lactate threshold
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
16 -38

47. maximum bone mass achieved...
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
F
Collagen
Peak bone mass

48. hyaline cartilage
Different planes - different directions
Onset
Found on articulating surface of bones
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

49. parent protein
Procollagen - synthesized and secreted by fibroblasts
Power - slow-velocity strength
Higher (counter-productive to force development)
Blood supply - synovial fluid

50. yogenesis
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Increase in bone size and density