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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. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
F
Valsalva maneuver
Sprint - aerobic endurance
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

2. maximum bone mass achieved...
The spinal cord (along the corticopinal tracts)
Peak bone mass
Procollagen - synthesized and secreted by fibroblasts
Blood supply - synovial fluid

3. endocrine adaptations and responses to anaerobic training: (4)
Gene expression - protein sythesis
Onset
mechanical 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

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

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5. these cardio responses increase significantly during RT: (4)
Training one limb can result in increase of strength in the other too
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Firing rate - recruitment
muscular endurance

6. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Not as many
PH

7. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Training one limb can result in increase of strength in the other too
Procollagen - synthesized and secreted by fibroblasts
ATPhase - oxidative

8. This can help power exercises because
Increase speed/explosiveness
Different planes - different directions
hypertrophy
power

9. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Ventilation equivalent for oxygen
II - I - fast-twitch
Body-building - circuit

10. Synchronization is critical to ____ of force production
general adaption syndrome
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Weight bearing
Timing

11. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
Low to moderate intensity w/high volume and short rest intervals (body-building)
Training one limb can result in increase of strength in the other too
Protein - carbohydrate

12. heavy RT ___________ blood flow to the working muscles
Parallel
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Decreases
II - I - fast-twitch

13. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Blood lactate - growth hormone
Collagen

14. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Low to moderate intensity w/high volume and short rest intervals (body-building)
Not as many
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

15. specific changes within a tendon are: (4)
Capillary density
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
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

16. use ______ excercises to directly load the ____ and the ______
Spongy - bridges cortical bone
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Structural - spine - hip
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

17. osteoblasts
Young - mature
Minimal esential strain - thought to be 1/10 force needed to fracture.
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Mechanical loading - bone modeling

18. overtraining
Compact - dense outer shell
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Sprint - aerobic endurance
Collagen

19. hyaline cartilage
exhaustion
Found on articulating surface of bones
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Periosteum

20. anaerobic excercise substantially reduces ______ in both muscle and blood
Increase in bone size and density
PH
Elastin
Found on articulating surface of bones

21. The ability of the body to maintain postural equilibrium and support joints during movement.
6 - few workouts
exhaustion
Concentric
stability

22. process of protein synthesis (3)
Nutrients - synovial fluid - articular cartilage
Body-building - circuit
Hydroxyapatite
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

23. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood supply - synovial fluid
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

24. excessive training on a short-term basis is called...
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Collagen molecules from osteoblasts
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Decreases

25. cortical bone
More testosterone levels for assistive exercises
Compact - dense outer shell
resistance development
Fast-twitch only - explosive movements (less than a second) ex. plyo

26. intensity-related overtraining shows...
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
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
No hormonal changes - must look for sympathetic overtraining syndrome signs
Weight bearing

27. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Valsalva maneuver
Greater than or equal to 16
Hydroxyapatite

28. cholesterol changes?
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
muscular endurance
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

29. Anaerobic training
Increase in number of muscle cells through longitudinal splitting - rather than lateral
general adaption syndrome
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
strength

30. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Low to moderate intensity w/high volume and short rest intervals (body-building)
F
X - a
They're all recruited in consecutive order to produce maximum force

31. fibrous cartilage
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Rough form found in intervertebral disks of spine and where tendons attach to bones
Marrow cavity -
Weight bearing

32. interval training shown to increase BC by ___ to ____ %
2 or fewer
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Hydroxyapatite
16 -38

33. blood vessels from the _____ ______ extend into the dense cortical bone
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
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
Onset
Marrow cavity -

34. ligaments contain elastic fibers or ______
48
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Elastin
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

35. muscle fiber hypertrohy requires ______ workouts
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
48
Greater than or equal to 16
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

36. ust be done at a high enough intensity to be above the _______ _______
Blood supply - synovial fluid
Lactate threshold
6 - few workouts
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

37. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
exhaustion
Reservoir - IIx - IIax - IIa - IIac - IIc
Gene expression - protein sythesis

38. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
10 - 5-7
F
PH

39. Substantial portion of neural adaptations occur in
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
They're all recruited in consecutive order to produce maximum force
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
The spinal cord (along the corticopinal tracts)

40. cartilage functions: (3)
Increase speed/explosiveness
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Increase in bone size and density
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

41. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
F
Interface between nerve and skeletal muscle.
alarm reaction

42. Neural adaptaions begin in the
power
Motor cortex
16 -38
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

43. ______ bone may be more responsive to osteogenic stimuli than ______ bone
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Body-building - circuit
Reservoir - IIx - IIax - IIa - IIac - IIc
Young - mature

44. ________ or _______ training could impact cardiovascular response though
Neural recruitment
exhaustion
Body-building - circuit
Increase in bone size and density

45. Bilateral deficit
Fibrous connective tissues that surround a separate different organizational levels of muscle
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
metabolic specificity
Micro fractures - structural fatigue

46. bone matrix
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increased parasympathetic activity at rest and w/exercise
Collagen molecules from osteoblasts
Low to moderate intensity w/high volume and short rest intervals (body-building)

47. type I for: _____ _______ ________ and type II for ______
Bone - tendon - and ligaments - cartilage
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Not as many
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

48. a _______-________ supplement before and after a workout can attenuate AR downregulation
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Protein - carbohydrate
Concentric
Fibrous connective tissues that surround a separate different organizational levels of muscle

49. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Increase of muscle size/CSA (cross-sectional 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
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Mechanical loading - bone modeling

50. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Neural recruitment
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
T