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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. increased buffering capacity allows
Protein - carbohydrate
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
IIx -
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

2. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
Capillary density
Protein - carbohydrate
Spongy - bridges cortical bone

3. programs designed to stimulate bone growth need to incorporate: (6)
Bone - tendon - and ligaments - cartilage
Higher (counter-productive to force development)
They're all recruited in consecutive order to produce maximum force
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

4. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
112
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Timing
Gene expression - protein sythesis

5. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Increased parasympathetic activity at rest and w/exercise
Marrow cavity -
maximal strength
II - I - fast-twitch

6. increase in muscle strenght or mass =
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
stability
exhaustion
Increase in bone size and density

7. Mechanical factors include
Hydroxyapatite
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
112
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

8. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
general adaption syndrome
II - I - fast-twitch
No hormonal changes - must look for sympathetic overtraining syndrome signs
Peripheral - global

9. heavy RT ___________ blood flow to the working muscles
More testosterone levels for assistive exercises
Decreases
Cross-linking
Eccentric

10. buffering capacity of skeletal muscle
Blood supply - synovial fluid
Penation - penate
Increase acid-base balance during excercise
Young - mature

11. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Nutrients - synovial fluid - articular cartilage
Lactate threshold

12. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
More testosterone levels for assistive exercises
metabolic specificity
strength endurance
Lactate threshold

13. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Interface between nerve and skeletal muscle.
Eccentric
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

14. new myofilaments are added to the _______ myofibril - increasing the ______
Different planes - different directions
Periphery - diameter
stability
strength

15. use ______ excercises to directly load the ____ and the ______
Lactate threshold
Mechano growth factor
Not as many
Structural - spine - hip

16. degree blood flow is increased depends on the: (3)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Androgen receptor - testosterone - testosterone derivatives
muscular endurance

17. Hypertrophy
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
6 - few workouts
Increase of muscle size/CSA (cross-sectional area)
2 or fewer

18. The ability to exert maximal force in the shortest amount of time.
Peak bone mass
Fibrous connective tissues that surround a separate different organizational levels of muscle
power
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

19. endocrine adaptations and responses to anaerobic training: (4)
Collagen
Cross-linking
Peripheral - global
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

20. Anaerobic training
Weight bearing
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
IIx -
Periphery - diameter

21. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Frequency - volume - intensity
Progressive overload
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Ventilation equivalent for oxygen

22. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Training one limb can result in increase of strength in the other too
Excessive soreness and fatigue
Goes up further

23. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Procollagen - synthesized and secreted by fibroblasts
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Body-building - circuit

24. speed and power training depend on optimal...
Concentric
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Neural recruitment
Different planes - different directions

25. yogenesis
No hormonal changes - must look for sympathetic overtraining syndrome signs
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Young - mature

26. Synchronization is critical to ____ of force production
Timing
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
Glycolitic - metabolites
IIx -

27. excessively high volume (beyond the athlete's ability to recover) can result in...
Collagen
Procollagen - synthesized and secreted by fibroblasts
Excessive soreness and fatigue
F

28. parent protein
Procollagen - synthesized and secreted by fibroblasts
Increase - decrease
Cardiac output - stroke volume
Valsalva maneuver

29. recent study shown that RT can hinder ________ improvements
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
VO2max
T
Mechanical forces created during exercise

30. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Goes up further
Factors that stiumulate new bone formation
Ventilation equivalent for oxygen

31. yperplasia
Calcium
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
X - a

32. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Decreases - increases
Norepinephrine - dopamine
The spinal cord (along the corticopinal tracts)

33. type I for: _____ _______ ________ and type II for ______
Rough form found in intervertebral disks of spine and where tendons attach to bones
Timing
Bone - tendon - and ligaments - cartilage
Penation - penate

34. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Nutrients - synovial fluid - articular cartilage
Peripheral - global
Concentric
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

35. muscle fiber hypertrohy requires ______ workouts
Rough form found in intervertebral disks of spine and where tendons attach to bones
VO2max
Tendon stiffness
Greater than or equal to 16

36. cholesterol changes?
48
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
Cross-linking

37. trabecular bone
T
Structural - spine - hip
Spongy - bridges cortical bone
Low to moderate intensity w/high volume and short rest intervals (body-building)

38. stress fractures are ___ ______ and are caused by ____ ______
10 - 5-7
Not as many
Interface between nerve and skeletal muscle.
Micro fractures - structural fatigue

39. sympathetic overtraining is...
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
exhaustion
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
2 or fewer

40. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
X - a
F
Minimal esential strain - thought to be 1/10 force needed to fracture.

41. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Increase speed/explosiveness
19-55
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

42. volume-related overtraining shows: (3)
mechanical specificity
Periosteum
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Power - slow-velocity strength

43. bone matrix
Compact - dense outer shell
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Reservoir - IIx - IIax - IIa - IIac - IIc
Collagen molecules from osteoblasts

44. fascia
Cross-linking
Valsalva maneuver
Fibrous connective tissues that surround a separate different organizational levels of muscle
Minimal esential strain - thought to be 1/10 force needed to fracture.

45. specific changes within a tendon are: (4)
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
Area
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

46. insulin rates ________ blood glucose and amino acid changes
Parallel
Increase speed/explosiveness
Mechano growth factor
Procollagen - synthesized and secreted by fibroblasts

47. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
Spongy - bridges cortical bone
Fibrous connective tissues that surround a separate different organizational levels of muscle
Mechanical forces created during exercise

48. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Excessive soreness and fatigue
Firing rate - recruitment
More testosterone levels for assistive exercises

49. to surpass the MES - an exercise must be ____ _____
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Left ventrical chamber size/volume much higher in endurance athletes
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Weight bearing

50. Substantial portion of neural adaptations occur in
Calcium
Structural - spine - hip
The spinal cord (along the corticopinal tracts)
Tendon stiffness