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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. Cross-education
Mechanical loading - bone modeling
Parallel
Cross-linking
Training one limb can result in increase of strength in the other too

2. force transmission per unit of strain - or tendon elongation...
IIx -
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
Tendon stiffness
Greater than or equal to 16

3. bone matrix
Progressive overload
alarm reaction
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Collagen molecules from osteoblasts

4. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Penation - penate
Progressive overload
PH
Timing

5. Size principle
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Gene expression - protein sythesis
strength endurance
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

6. increase in muscle strenght or mass =
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Fast-twitch only - explosive movements (less than a second) ex. plyo
Increase in bone size and density
48

7. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
strength endurance
Micro fractures - structural fatigue
Higher (counter-productive to force development)

8. excessive training on a short-term basis is called...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Motor cortex
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

9. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Decreases - increases
Hydroxyapatite
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

10. stroke volume and cardiac output increase mostly during the ________ phase
Blood lactate - growth hormone
maximal strength
Eccentric
Interface between nerve and skeletal muscle.

11. same effect with ______ ________
Capillary density
Area
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Fast-twitch only - explosive movements (less than a second) ex. plyo

12. receptors tend to ___________ over time when exposed consistently to high levels of hormones
resistance development
Downregulate
resistance development
Bone mineral density - quantity of mineral deposited in a given bone area

13. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Spongy - bridges cortical bone
strength
Periphery - diameter
Not as many

14. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Blood lactate - growth hormone
Elastin
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
IIx -

15. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
Rough form found in intervertebral disks of spine and where tendons attach to bones
Procollagen - synthesized and secreted by fibroblasts
Goes up further

16. cholesterol changes?
Factors that stiumulate new bone formation
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
resistance development
More testosterone levels for assistive exercises

17. parent protein
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
strength endurance
Procollagen - synthesized and secreted by fibroblasts

18. volume-related overtraining shows: (3)
Weight bearing
Nutrients - synovial fluid - articular cartilage
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Greater ability to tolerate and sustain prolonged high exercise intensitites

19. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
19-55
Ventilation equivalent for oxygen
Progressive overload
IIx -

20. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Rough form found in intervertebral disks of spine and where tendons attach to bones
Glycolitic - metabolites
Reservoir - IIx - IIax - IIa - IIac - IIc
Bone mineral density - quantity of mineral deposited in a given bone area

21. Bilateral deficit
Cross-linking
Onset
48
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

22. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Increase - decrease
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Minimal esential strain - thought to be 1/10 force needed to fracture.

23. programs designed to stimulate bone growth need to incorporate: (6)
ATPhase - oxidative
Training one limb can result in increase of strength in the other too
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase of muscle size/CSA (cross-sectional area)

24. sites where connective tissue can increase: (3)
16 -38
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
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
Factors that stiumulate new bone formation

25. major difference between resistance and aerobic exercise (in regards to the heart)...
Reservoir - IIx - IIax - IIa - IIac - IIc
Left ventrical chamber size/volume much higher in endurance athletes
neuromuscular specificity
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. stroke volume and cardiac output increase mostly during the ________ phase
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Timing
Eccentric

27. due to muscle size increase - ________ _______ decreases
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
Protein - carbohydrate
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
hypertrophy

28. ____ in synthesis and ______ in degradation
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase - decrease
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. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

29. specific changes within a tendon are: (4)
112
Compact - dense outer shell
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
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

30. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
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. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

31. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Onset
strength endurance
Nutrients - synovial fluid - articular cartilage
Excessive soreness and fatigue

32. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Structural - spine - hip
10 - 5-7
Tendon stiffness
II - I - fast-twitch

33. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Increase acid-base balance during excercise
power
Mechanical loading - bone modeling
stability

34. to surpass the MES - an exercise must be ____ _____
Weight bearing
Increase of muscle size/CSA (cross-sectional area)
metabolic specificity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

35. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
muscular endurance
Onset

36. weightlifters show larger left atrial dimension than body-builders - T/F?
Concentric
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Bone - tendon - and ligaments - cartilage
F

37. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Greater ability to tolerate and sustain prolonged high exercise intensitites
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

38. psychological factors: (12)
Eccentric
Procollagen - synthesized and secreted by fibroblasts
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

39. a _______-________ supplement before and after a workout can attenuate AR downregulation
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Protein - carbohydrate
resistance development

40. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Marrow cavity -
II - I - fast-twitch
Low to moderate intensity w/high volume and short rest intervals (body-building)
2 or fewer

41. same effect with ______ ________
Capillary density
The spinal cord (along the corticopinal tracts)
F
Motor cortex

42. AR: (reacts with ______ and _______ ________)
Increase of muscle size/CSA (cross-sectional area)
Androgen receptor - testosterone - testosterone derivatives
Concentric
strength

43. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Blood lactate - growth hormone
X - a
Timing

44. neuromuscular junction (NMJ)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Micro fractures - structural fatigue
Factors that stiumulate new bone formation
Interface between nerve and skeletal muscle.

45. osteoblasts
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Progressive overload
Collagen molecules from osteoblasts

46. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Firing rate - recruitment
Progressive overload
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

47. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Excessive soreness and fatigue
2 or fewer
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
mechanical specificity

48. Mechanical factors include
Found on articulating surface of bones
Increase speed/explosiveness
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
ATPhase - oxidative

49. increase in muscle strenght or mass =
Collagen molecules from osteoblasts
metabolic specificity
Periosteum
Increase in bone size and density

50. greater acute growth hormone response =
II - I - fast-twitch
Greater ability to tolerate and sustain prolonged high exercise intensitites
power
metabolic specificity