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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.
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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. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
mechanical specificity
metabolic specificity
Power - slow-velocity strength

2. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Protein - carbohydrate
Motor cortex
Mechano growth factor

3. speed and power training depend on optimal...
16 -38
Neural recruitment
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
48

4. specific changes within a tendon are: (4)
strength endurance
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
F
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

5. sprint training enhances ____ release - useful for speed and power production
Eccentric
Downregulate
Decreases
Calcium

6. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
alarm reaction
Collagen molecules from osteoblasts
F
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

7. use ______ excercises to directly load the ____ and the ______
Timing
Structural - spine - hip
Fast-twitch only - explosive movements (less than a second) ex. plyo
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

8. Hypertrophy
No hormonal changes - must look for sympathetic overtraining syndrome signs
Glycolitic - metabolites
ATPhase - oxidative
Increase of muscle size/CSA (cross-sectional area)

9. interval training shown to increase BC by ___ to ____ %
Lactate threshold
10 - 5-7
Increase in bone size and density
16 -38

10. muscle fiber hypertrohy requires ______ workouts
Fast-twitch only - explosive movements (less than a second) ex. plyo
Greater than or equal to 16
Glycolitic - metabolites
Eccentric

11. maximum bone mass achieved...
Cross-linking
Bone mineral density - quantity of mineral deposited in a given bone area
Peak bone mass
Fibrous connective tissues that surround a separate different organizational levels of muscle

12. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Nutrients - synovial fluid - articular cartilage
Periosteum
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

13. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
Greater than or equal to 16
Marrow cavity -
Increase acid-base balance during excercise

14. intensity-related overtraining shows...
Left ventrical chamber size/volume much higher in endurance athletes
Protein deposition
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
No hormonal changes - must look for sympathetic overtraining syndrome signs

15. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Low to moderate intensity w/high volume and short rest intervals (body-building)
Gene expression - protein sythesis
Fibrous connective tissues that surround a separate different organizational levels of muscle
Frequency - volume - intensity

16. RT increases the angle of _______ in _______ muscels
Downregulate
Penation - penate
Glycolitic - metabolites
Higher (counter-productive to force development)

17. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
mechanical specificity
Glycolitic - metabolites
Protein - carbohydrate
F

18. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Decreases
Gene expression - protein sythesis
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Mechanical loading - bone modeling

19. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Increase in bone size and density
Lactate threshold

20. primary stimulus for growth of tendons - ligaments and fascia are the
Higher (counter-productive to force development)
Downregulate
Minimal esential strain - thought to be 1/10 force needed to fracture.
Mechanical forces created during exercise

21. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
mechanical specificity
Compact - dense outer shell
exhaustion

22. type IIx change their _________ isoform content to become more ___________
Increase speed/explosiveness
ATPhase - oxidative
Protein - carbohydrate
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

23. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
Sprint - aerobic endurance
stability
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

24. primary structural component of all connective tissue...
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Collagen
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Ventilation equivalent for oxygen

25. osteoblasts
Peripheral - global
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
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
ATPhase - oxidative

26. interval training shown to increase BC by ___ to ____ %
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Not as many
T
16 -38

27. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Neural activation - precise mechanism
Glycolitic - metabolites
II - I - fast-twitch
Timing

28. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Norepinephrine - dopamine
No hormonal changes - must look for sympathetic overtraining syndrome signs
Protein deposition

29. The ability of the body to produce low levels of force and maintain them for extended periods of time
10 - 5-7
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
muscular endurance

30. The ability to exert maximal force in the shortest amount of time.
Increase of muscle size/CSA (cross-sectional area)
Young - mature
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
power

31. reflex potentiation is increased by____ to ____ % w/resistance training
X - a
19-55
Nutrients - synovial fluid - articular cartilage
Blood lactate - growth hormone

32. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Lactate threshold
X - a
Bone - tendon - and ligaments - cartilage
strength endurance

33. ____ in synthesis and ______ in degradation
Increase - decrease
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Spongy - bridges cortical bone
Frequency - volume - intensity

34. volume-related overtraining shows: (3)
PH
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Collagen
Increase of muscle size/CSA (cross-sectional area)

35. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Not as many
Tendon stiffness
Peripheral - global
Downregulate

36. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
6 - few workouts
Decreases - increases
16 -38
Penation - penate

37. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Left ventrical chamber size/volume much higher in endurance athletes
Norepinephrine - dopamine
Different planes - different directions
Neural activation - precise mechanism

38. can happen in as little as _____ weeks (in trained athletes)
Peripheral - global
X - a
ATPhase - oxidative
2 or fewer

39. work large muscles first in a workout =
Mechanical loading - bone modeling
Firing rate - recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
More testosterone levels for assistive exercises

40. Mechanical factors include
More testosterone levels for assistive exercises
Peripheral - global
Calcium
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

41. MES
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Minimal esential strain - thought to be 1/10 force needed to fracture.
16 -38
Goes up further

42. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
IIx -
Greater than or equal to 16
Mechano growth factor
Protein - carbohydrate

43. Substantial portion of neural adaptations occur in
Goes up further
The spinal cord (along the corticopinal tracts)
16 -38
Collagen molecules from osteoblasts

44. cholesterol changes?
Bone mineral density - quantity of mineral deposited in a given bone area
alarm reaction
10 - 5-7
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

45. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
strength
112
Greater than or equal to 16

46. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
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
Blood supply - synovial fluid
Fast-twitch only - explosive movements (less than a second) ex. plyo
Minimal esential strain - thought to be 1/10 force needed to fracture.

47. insulin rates ________ blood glucose and amino acid changes
Parallel
19-55
They're all recruited in consecutive order to produce maximum force
Mechanical forces created during exercise

48. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
IIx -
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
T
6 - few workouts

49. work large muscles first in a workout =
More testosterone levels for assistive exercises
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
maximal strength

50. new myofilaments are added to the _______ myofibril - increasing the ______
Eccentric
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Periphery - diameter
Shortens

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Resistance Training Concepts

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