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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. yperplasia
Calcium
Factors that stiumulate new bone formation
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Increase in number of muscle cells through longitudinal splitting - rather than lateral

2. yogenesis
Blood lactate - growth hormone
Calcium
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
T

3. to surpass the MES - an exercise must be ____ _____
T
10 - 5-7
Weight bearing
Glycolitic - metabolites

4. work large muscles first in a workout =
VO2max
More testosterone levels for assistive exercises
Decreases
X - a

5. greater acute growth hormone response =
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
Increase acid-base balance during excercise
Increase speed/explosiveness
Greater ability to tolerate and sustain prolonged high exercise intensitites

6. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Progressive overload
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
general adaption syndrome

7. stress fractures are ___ ______ and are caused by ____ ______
Calcium
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Ventilation equivalent for oxygen
Micro fractures - structural fatigue

8. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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
Motor cortex

9. a _______-________ supplement before and after a workout can attenuate AR downregulation
exhaustion
6 - few workouts
Protein - carbohydrate
general adaption syndrome

10. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Valsalva maneuver
Eccentric
Weight bearing

11. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Different planes - different directions
Excessive soreness and fatigue
Hydroxyapatite
Reservoir - IIx - IIax - IIa - IIac - IIc

12. anaerobic excercise substantially reduces ______ in both muscle and blood
Mechanical loading - bone modeling
Greater than or equal to 16
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
PH

13. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
They're all recruited in consecutive order to produce maximum force
F
Onset
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

14. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Body-building - circuit
2 or fewer
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

15. supercompensation effect
Mechano growth factor
II - I - fast-twitch
Power - slow-velocity strength
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

16. parent protein
Increase acid-base balance during excercise
Procollagen - synthesized and secreted by fibroblasts
Decreases - increases
Decreases - increases

17. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Not as many
48
Factors that stiumulate new bone formation

18. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Increased parasympathetic activity at rest and w/exercise
exhaustion
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Factors that stiumulate new bone formation

19. trabecular bone
Bone mineral density - quantity of mineral deposited in a given bone area
Bone - tendon - and ligaments - cartilage
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
Spongy - bridges cortical bone

20. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Increase acid-base balance during excercise
Found on articulating surface of bones
Tendon stiffness

21. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
general adaption syndrome
Interface between nerve and skeletal muscle.
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

22. same effect with ______ ________
Capillary density
Interface between nerve and skeletal muscle.
Spongy - bridges cortical bone
Neural recruitment

23. fibrous cartilage
F
Periosteum
hypertrophy
Rough form found in intervertebral disks of spine and where tendons attach to bones

24. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Lactate threshold
Valsalva maneuver
Procollagen - synthesized and secreted by fibroblasts
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

25. osteogenic stiumuli
Factors that stiumulate new bone formation
Structural - spine - hip
Androgen receptor - testosterone - testosterone derivatives
Frequency - volume - intensity

26. RT increases: (4)
Valsalva maneuver
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Calcium
Increased parasympathetic activity at rest and w/exercise

27. heavy RT ___________ blood flow to the working muscles
Downregulate
Periosteum
Decreases
strength

28. type IIx change their _________ isoform content to become more ___________
exhaustion
ATPhase - oxidative
Penation - penate
Procollagen - synthesized and secreted by fibroblasts

29. anabolic hormones (4)

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30. trabecular bone
Greater than or equal to 16
Spongy - bridges cortical bone
19-55
Interface between nerve and skeletal muscle.

31. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
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
Glycolitic - metabolites
Young - mature
Decreases

32. The ability of the body to maintain postural equilibrium and support joints during movement.
Cross-linking
Low to moderate intensity w/high volume and short rest intervals (body-building)
stability
Timing

33. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Bone mineral density - quantity of mineral deposited in a given bone area
alarm reaction
Nutrients - synovial fluid - articular cartilage

34. high correlations between ____ ______ and ______ _______ concentrations have been shown
Motor cortex
Blood lactate - growth hormone
Increase speed/explosiveness
Calcium

35. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
6 - few workouts
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
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Blood supply - synovial fluid

36. excessive training on a short-term basis is called...
power
Timing
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Increase acid-base balance during excercise

37. use ______ excercises to directly load the ____ and the ______
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
Structural - spine - hip
2 or fewer
F

38. Cross-education
Peak bone mass
Collagen
Training one limb can result in increase of strength in the other too
X - a

39. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
Minimal esential strain - thought to be 1/10 force needed to fracture.
Compact - dense outer shell
power

40. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
F
Greater ability to tolerate and sustain prolonged high exercise intensitites
X - a
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

41. overtraining
Cardiac output - stroke volume
2 or fewer
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

42. blood pressure response is higher in the ______ phase
Eccentric
Compact - dense outer shell
Concentric
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

43. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Timing
Greater than or equal to 16
Decreases

44. 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
Bone - tendon - and ligaments - cartilage
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Peripheral - global

45. bone matrix
Mechano growth factor
Interface between nerve and skeletal muscle.
Collagen molecules from osteoblasts
Onset

46. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
16 -38
VO2max
Different planes - different directions
mechanical specificity

47. stress fractures are ___ ______ and are caused by ____ ______
resistance development
metabolic specificity
Micro fractures - structural fatigue
Glycolitic - metabolites

48. bone matrix
PH
Collagen molecules from osteoblasts
Micro fractures - structural fatigue
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

49. speed and power training depend on optimal...
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
II - I - fast-twitch
Neural recruitment
Goes up further

50. anaerobic excercise substantially reduces ______ in both muscle and blood
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
PH
Goes up further
metabolic specificity

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Resistance Training Concepts

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