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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. anabolic hormones (4)

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2. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Hydroxyapatite
Found on articulating surface of bones
16 -38

3. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
T
Body-building - circuit
Periphery - diameter

4. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
6 - few workouts
Reservoir - IIx - IIax - IIa - IIac - IIc
Parallel

5. stroke volume and cardiac output increase mostly during the ________ phase
19-55
Eccentric
Marrow cavity -
Neural activation - precise mechanism

6. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Cross-linking
Collagen
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

7. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
F
Glycolitic - metabolites
More testosterone levels for assistive exercises

8. osteoblasts
Increase speed/explosiveness
Micro fractures - structural fatigue
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
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

9. ventilation is elevated during the set but _________ during the first minute of recovery
Greater ability to tolerate and sustain prolonged high exercise intensitites
Eccentric
Goes up further
F

10. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
mechanical specificity
ATPhase - oxidative
Calcium

11. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Capillary density
Not as many
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Low to moderate intensity w/high volume and short rest intervals (body-building)

12. RT increases: (4)
Spongy - bridges cortical bone
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Factors that stiumulate new bone formation
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

13. sprint training enhances ____ release - useful for speed and power production
neuromuscular specificity
X - a
Bone - tendon - and ligaments - cartilage
Calcium

14. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Interface between nerve and skeletal muscle.
Decreases
Protein deposition

15. endocrine adaptations and responses to anaerobic training: (4)
Young - mature
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
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
exhaustion

16. parasympathetic overtraining is...
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
hypertrophy
Increased parasympathetic activity at rest and w/exercise
Greater ability to tolerate and sustain prolonged high exercise intensitites

17. volume-related overtraining shows: (3)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

18. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Training one limb can result in increase of strength in the other too
F
Valsalva maneuver
Increase of muscle size/CSA (cross-sectional area)

19. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Parallel
strength
Higher (counter-productive to force development)
Androgen receptor - testosterone - testosterone derivatives

20. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Lactate threshold
Left ventrical chamber size/volume much higher in endurance athletes
X - a

21. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
PH
Frequency - volume - intensity
Gene expression - protein sythesis
Excessive soreness and fatigue

22. endocrine adaptations and responses to anaerobic training: (4)
Excessive soreness and fatigue
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Norepinephrine - dopamine
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

23. reflex potentiation is increased by____ to ____ % w/resistance training
F
II - I - fast-twitch
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
19-55

24. Size principle
power
muscular endurance
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

25. ligaments contain elastic fibers or ______
hypertrophy
Elastin
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

26. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
hypertrophy
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Gene expression - protein sythesis
Mechanical loading - bone modeling

27. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
Cross-linking
Valsalva maneuver
metabolic specificity

28. force transmission per unit of strain - or tendon elongation...
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Glycolitic - metabolites
Young - mature
Tendon stiffness

29. trabecular bone
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Spongy - bridges cortical bone
Increase - decrease
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

30. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
mechanical specificity
IIx -
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
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

31. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Gene expression - protein sythesis
Different planes - different directions
Greater ability to tolerate and sustain prolonged high exercise intensitites
Factors that stiumulate new bone formation

32. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
maximal strength
Progressive overload
ATPhase - oxidative

33. hyaline cartilage
hypertrophy
Elastin
Found on articulating surface of bones
strength endurance

34. blood pressure response is higher in the ______ phase
Concentric
Decreases - increases
More testosterone levels for assistive exercises
Different planes - different directions

35. 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
Excessive soreness and fatigue
Greater ability to tolerate and sustain prolonged high exercise intensitites
alarm reaction

36. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Eccentric
Weight bearing
They're all recruited in consecutive order to produce maximum force
Decreases - increases

37. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
2 or fewer
power
Firing rate - recruitment
neuromuscular specificity

38. neuromuscular junction (NMJ)
More testosterone levels for assistive exercises
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Bone - tendon - and ligaments - cartilage
Interface between nerve and skeletal muscle.

39. type I for: _____ _______ ________ and type II for ______
Androgen receptor - testosterone - testosterone derivatives
exhaustion
Interface between nerve and skeletal muscle.
Bone - tendon - and ligaments - cartilage

40. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Bone mineral density - quantity of mineral deposited in a given bone area
6 - few workouts
hypertrophy
alarm reaction

41. excessive training on a short-term basis is called...
stability
Goes up further
Parallel
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

42. degree blood flow is increased depends on the: (3)
6 - few workouts
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
maximal strength
Increase - decrease

43. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
PH
More testosterone levels for assistive exercises
Increase in bone size and density

44. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Procollagen - synthesized and secreted by fibroblasts

45. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Micro fractures - structural fatigue
Different planes - different directions
Gene expression - protein sythesis
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

46. use ______ excercises to directly load the ____ and the ______
Mechano growth factor
Protein deposition
Penation - penate
Structural - spine - hip

47. process of protein synthesis (3)
The spinal cord (along the corticopinal tracts)
Area
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
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

48. The ability to exert maximal force in the shortest amount of time.
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase in number of muscle cells through longitudinal splitting - rather than lateral
power
Mechanical forces created during exercise

49. major difference between resistance and aerobic exercise (in regards to the heart)...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Peak bone mass
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Left ventrical chamber size/volume much higher in endurance athletes

50. cortical bone
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Collagen
Compact - dense outer shell
10 - 5-7