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Resistance Training Concepts

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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. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Rough form found in intervertebral disks of spine and where tendons attach to bones
Mechanical loading - bone modeling
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

2. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Greater than or equal to 16
Left ventrical chamber size/volume much higher in endurance athletes
maximal strength

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

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4. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
6 - few workouts
Increase speed/explosiveness
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
10 - 5-7

5. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
stability
6 - few workouts
Downregulate
Greater than or equal to 16

6. protein synthesis is elevated up to _____ hours after acute RT
Elastin
112
48
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

7. insulin rates ________ blood glucose and amino acid changes
Parallel
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Left ventrical chamber size/volume much higher in endurance athletes
Periosteum

8. RT increases epinephrine - _______ & ________
Low to moderate intensity w/high volume and short rest intervals (body-building)
Norepinephrine - dopamine
Cross-linking
neuromuscular specificity

9. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
Valsalva maneuver
mechanical specificity
Neural recruitment

10. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
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
Glycolitic - metabolites
stability

11. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Increased parasympathetic activity at rest and w/exercise
Bone - tendon - and ligaments - cartilage
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

12. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Spongy - bridges cortical bone
Neural recruitment
Cross-linking
Excessive soreness and fatigue

13. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
alarm reaction
Bone - tendon - and ligaments - cartilage
Cardiac output - stroke volume

14. Size principle
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Greater ability to tolerate and sustain prolonged high exercise intensitites
Area
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

15. anaerobic training increases the _____ of the NMJ
10 - 5-7
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
48
Area

16. new myofilaments are added to the _______ myofibril - increasing the ______
No hormonal changes - must look for sympathetic overtraining syndrome signs
Periphery - diameter
metabolic specificity
Blood supply - synovial fluid

17. major difference between resistance and aerobic exercise (in regards to the heart)...
Bone mineral density - quantity of mineral deposited in a given bone area
Left ventrical chamber size/volume much higher in endurance athletes
Greater than or equal to 16
Not as many

18. supercompensation effect
VO2max
Hydroxyapatite
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Body-building - circuit

19. Neural adaptaions begin in the
exhaustion
Power - slow-velocity strength
Motor cortex
Periosteum

20. osteogenic stiumuli
exhaustion
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Peripheral - global
Factors that stiumulate new bone formation

21. hyaline cartilage
Found on articulating surface of bones
Mechanical forces created during exercise
power
Mechano growth factor

22. speed and power training depend on optimal...
Left ventrical chamber size/volume much higher in endurance athletes
No hormonal changes - must look for sympathetic overtraining syndrome signs
Neural recruitment
Eccentric

23. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Lactate threshold
T
general adaption syndrome

24. blood vessels from the _____ ______ extend into the dense cortical bone
Firing rate - recruitment
Marrow cavity -
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
X - a

25. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
muscular endurance
Valsalva maneuver
power

26. simultaneous _______ and _______ _______ training can decrease sprint and jump power
mechanical specificity
Goes up further
Sprint - aerobic endurance
exhaustion

27. stroke volume and cardiac output increase mostly during the ________ phase
Eccentric
The spinal cord (along the corticopinal tracts)
Rough form found in intervertebral disks of spine and where tendons attach to bones
Mechanical loading - bone modeling

28. bone matrix
stability
Collagen molecules from osteoblasts
ATPhase - oxidative
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

29. high correlations between ____ ______ and ______ _______ concentrations have been shown
Neural recruitment
Blood lactate - growth hormone
Rough form found in intervertebral disks of spine and where tendons attach to bones
48

30. use ______ excercises to directly load the ____ and the ______
Low to moderate intensity w/high volume and short rest intervals (body-building)
Mechanical loading - bone modeling
They're all recruited in consecutive order to produce maximum force
Structural - spine - hip

31. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
Cross-linking
Micro fractures - structural fatigue
Blood supply - synovial fluid

32. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
maximal strength
power
hypertrophy

33. Cross-education
Cross-linking
Parallel
Downregulate
Training one limb can result in increase of strength in the other too

34. ligaments contain elastic fibers or ______
Lactate threshold
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Elastin
T

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

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36. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Timing

37. The ability of the body to produce low levels of force and maintain them for extended periods of time
resistance development
strength endurance
muscular endurance
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

38. ligaments contain elastic fibers or ______
strength endurance
general adaption syndrome
Elastin
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

39. ventilation is elevated during the set but _________ during the first minute of recovery
Increase acid-base balance during excercise
resistance development
Goes up further
Collagen molecules from osteoblasts

40. osteoblasts
Collagen
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Concentric

41. these cardio responses increase significantly during RT: (4)
Young - mature
Not as many
Blood lactate - growth hormone
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

42. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Increase speed/explosiveness
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Gene expression - protein sythesis
6 - few workouts

43. volume-related overtraining shows: (3)
Different planes - different directions
Marrow cavity -
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Compact - dense outer shell

44. weightlifters show larger left atrial dimension than body-builders - T/F?
Decreases
Young - mature
F
Procollagen - synthesized and secreted by fibroblasts

45. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
hypertrophy
Onset
Goes up further

46. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Different planes - different directions
II - I - fast-twitch
Increase - decrease
Firing rate - recruitment

47. type IIx change their _________ isoform content to become more ___________
Bone mineral density - quantity of mineral deposited in a given bone area
Body-building - circuit
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
ATPhase - oxidative

48. sites where connective tissue can increase: (3)
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
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Motor cortex

49. The ability of the body to maintain postural equilibrium and support joints during movement.
power
resistance development
Glycolitic - metabolites
stability

50. ncrease nearal drive comes from (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Interface between nerve and skeletal muscle.
Timing

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Resistance Training Concepts

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