SUBJECTS
|
BROWSE
|
CAREER CENTER
|
POPULAR
|
JOIN
|
LOGIN
Business Skills
|
Soft Skills
|
Basic Literacy
|
Certifications
About
|
Help
|
Privacy
|
Terms
Search
Test your basic knowledge |
Resistance Training Concepts
Start Test
Study First
Subject
:
health-and-fitness
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. stress fractures are ___ ______ and are caused by ____ ______
Spongy - bridges cortical bone
Micro fractures - structural fatigue
neuromuscular specificity
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
2. Size principle
They're all recruited in consecutive order to produce maximum force
VO2max
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
3. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Factors that stiumulate new bone formation
Valsalva maneuver
Downregulate
Cardiac output - stroke volume
4. major difference between resistance and aerobic exercise (in regards to the heart)...
Neural recruitment
Power - slow-velocity strength
Left ventrical chamber size/volume much higher in endurance athletes
Fast-twitch only - explosive movements (less than a second) ex. plyo
5. selective recruitment
Factors that stiumulate new bone formation
Fast-twitch only - explosive movements (less than a second) ex. plyo
Excessive soreness and fatigue
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
6. Mechanical factors include
exhaustion
Higher (counter-productive to force development)
Minimal esential strain - thought to be 1/10 force needed to fracture.
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
7. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Concentric
Protein - carbohydrate
Glycolitic - metabolites
8. programs designed to stimulate bone growth need to incorporate: (6)
Shortens
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Power - slow-velocity strength
9. osteoblasts
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Bone mineral density - quantity of mineral deposited in a given bone area
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
10. immobilization of a joint...
Increase speed/explosiveness
Compact - dense outer shell
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
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
11. osteoblasts
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Factors that stiumulate new bone formation
Norepinephrine - dopamine
12. selective recruitment
Glycolitic - metabolites
Low to moderate intensity w/high volume and short rest intervals (body-building)
VO2max
Fast-twitch only - explosive movements (less than a second) ex. plyo
13. ncrease nearal drive comes from (3)
Calcium
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Neural recruitment
14. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
maximal strength
Protein deposition
Bone mineral density - quantity of mineral deposited in a given bone area
15. Hypertrophy
Downregulate
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Increase of muscle size/CSA (cross-sectional area)
VO2max
16. same effect with ______ ________
Minimal esential strain - thought to be 1/10 force needed to fracture.
Capillary density
Body-building - circuit
Cardiac output - stroke volume
17. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
6 - few workouts
Training one limb can result in increase of strength in the other too
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
18. recent study shown that RT can hinder ________ improvements
VO2max
Increase in bone size and density
Frequency - volume - intensity
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
19. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Fibrous connective tissues that surround a separate different organizational levels of muscle
Hydroxyapatite
Progressive overload
20. Substantial portion of neural adaptations occur in
Protein - carbohydrate
Shortens
The spinal cord (along the corticopinal tracts)
No hormonal changes - must look for sympathetic overtraining syndrome signs
21. increase in muscle strenght or mass =
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increase in bone size and density
Minimal esential strain - thought to be 1/10 force needed to fracture.
alarm reaction
22. process of protein synthesis (3)
Decreases - increases
Hydroxyapatite
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Periphery - diameter
23. The ability of the body to produce low levels of force and maintain them for extended periods of time
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Marrow cavity -
muscular endurance
Peripheral - global
24. psychological factors: (12)
Blood lactate - growth hormone
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
IIx -
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
25. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
26. become mineralized as calcium phosphate crystals or ________
Elastin
Bone mineral density - quantity of mineral deposited in a given bone area
Hydroxyapatite
Ventilation equivalent for oxygen
27. Synchronization is critical to ____ of force production
Timing
Excessive soreness and fatigue
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
They're all recruited in consecutive order to produce maximum force
28. increase in muscle strenght or mass =
Higher (counter-productive to force development)
PH
Increase in bone size and density
Motor cortex
29. heavy RT ___________ blood flow to the working muscles
X - a
Decreases
Marrow cavity -
Valsalva maneuver
30. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Body-building - circuit
Greater ability to tolerate and sustain prolonged high exercise intensitites
19-55
Onset
31. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Increase of muscle size/CSA (cross-sectional area)
Elastin
Eccentric
32. cholesterol changes?
Increase - decrease
Increase acid-base balance during excercise
The spinal cord (along the corticopinal tracts)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
33. increased ventilation efficiency is characterized by a reduced
II - I - fast-twitch
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Ventilation equivalent for oxygen
Increase of muscle size/CSA (cross-sectional area)
34. larger pennation angles can accomodate greater _____ ________
Cardiac output - stroke volume
Protein deposition
Area
Eccentric
35. Anaerobic training
Bone - tendon - and ligaments - cartilage
Area
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Calcium
36. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
Downregulate
F
metabolic specificity
37. larger pennation angles can accomodate greater _____ ________
Protein deposition
Increased parasympathetic activity at rest and w/exercise
2 or fewer
19-55
38. type I for: _____ _______ ________ and type II for ______
112
Bone - tendon - and ligaments - cartilage
Timing
Micro fractures - structural fatigue
39. Bilateral deficit
The spinal cord (along the corticopinal tracts)
Neural activation - precise mechanism
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
40. yperplasia
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
Blood lactate - growth hormone
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
41. Synchronization is critical to ____ of force production
Greater ability to tolerate and sustain prolonged high exercise intensitites
Timing
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
19-55
42. RT increases: (4)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Compact - dense outer shell
Periphery - diameter
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
43. MES
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Minimal esential strain - thought to be 1/10 force needed to fracture.
resistance development
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
44. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Motor cortex
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
Different planes - different directions
19-55
45. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Different planes - different directions
Minimal esential strain - thought to be 1/10 force needed to fracture.
Weight bearing
46. ligaments contain elastic fibers or ______
Body-building - circuit
Neural activation - precise mechanism
Elastin
Compact - dense outer shell
47. neuromuscular junction (NMJ)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
strength endurance
Interface between nerve and skeletal muscle.
Fast-twitch only - explosive movements (less than a second) ex. plyo
48. buffering capacity of skeletal muscle
alarm reaction
Penation - penate
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Increase acid-base balance during excercise
49. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Fibrous connective tissues that surround a separate different organizational levels of muscle
19-55
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
50. cortical bone
Compact - dense outer shell
112
Fibrous connective tissues that surround a separate different organizational levels of muscle
Spongy - bridges cortical bone