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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. sympathetic overtraining is...
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Shortens
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

2. cartilage functions: (3)
Cardiac output - stroke volume
Periphery - diameter
Increase in number of muscle cells through longitudinal splitting - rather than lateral
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

3. ligaments contain elastic fibers or ______
Goes up further
Hydroxyapatite
Elastin
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

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

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5. insulin rates ________ blood glucose and amino acid changes
Parallel
Bone - tendon - and ligaments - cartilage
hypertrophy
Hydroxyapatite

6. excessive training on a short-term basis is called...
Not as many
Nutrients - synovial fluid - articular cartilage
Not as many
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

7. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
exhaustion

8. overtraining
Increase acid-base balance during excercise
Motor cortex
Goes up further
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

9. intensity-related overtraining shows...
Progressive overload
Androgen receptor - testosterone - testosterone derivatives
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
No hormonal changes - must look for sympathetic overtraining syndrome signs

10. sympathetic overtraining is...
Marrow cavity -
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Decreases - increases
Gene expression - protein sythesis

11. can happen in as little as _____ weeks (in trained athletes)
IIx -
48
2 or fewer
Increased parasympathetic activity at rest and w/exercise

12. sites where connective tissue can increase: (3)
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
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

13. work large muscles first in a workout =
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
resistance development
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
More testosterone levels for assistive exercises

14. same effect with ______ ________
Androgen receptor - testosterone - testosterone derivatives
PH
Capillary density
Low to moderate intensity w/high volume and short rest intervals (body-building)

15. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Cross-linking
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

16. volume-related overtraining shows: (3)
Firing rate - recruitment
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
alarm reaction
Collagen molecules from osteoblasts

17. blood pressure response is higher in the ______ phase
Concentric
Calcium
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
F

18. intensity-related overtraining shows...
Penation - penate
The spinal cord (along the corticopinal tracts)
No hormonal changes - must look for sympathetic overtraining syndrome signs
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

19. primary stimulus for growth of tendons - ligaments and fascia are the
ATPhase - oxidative
48
Young - mature
Mechanical forces created during exercise

20. metabolic factors include...
general adaption syndrome
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Low to moderate intensity w/high volume and short rest intervals (body-building)

21. RT increases epinephrine - _______ & ________
Low to moderate intensity w/high volume and short rest intervals (body-building)
Norepinephrine - dopamine
Fibrous connective tissues that surround a separate different organizational levels of muscle
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

22. supercompensation effect
Onset
Lactate threshold
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Mechanical loading - bone modeling

23. larger pennation angles can accomodate greater _____ ________
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
stability
Decreases
Protein deposition

24. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Weight bearing
Left ventrical chamber size/volume much higher in endurance athletes

25. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Valsalva maneuver
T
ATPhase - oxidative

26. to surpass the MES - an exercise must be ____ _____
Weight bearing
ATPhase - oxidative
general adaption syndrome
Mechano growth factor

27. ligaments contain elastic fibers or ______
Low to moderate intensity w/high volume and short rest intervals (body-building)
10 - 5-7
Higher (counter-productive to force development)
Elastin

28. The ability of the body to produce low levels of force and maintain them for extended periods of time
Lactate threshold
muscular endurance
Reservoir - IIx - IIax - IIa - IIac - IIc
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

29. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Collagen molecules from osteoblasts
48
Different planes - different directions
neuromuscular specificity

30. anaerobic training increases the _____ of the NMJ
Area
Body-building - circuit
Gene expression - protein sythesis
Peak bone mass

31. anaerobic excercise substantially reduces ______ in both muscle and blood
Cardiac output - stroke volume
PH
ATPhase - oxidative
Timing

32. stroke volume and cardiac output increase mostly during the ________ phase
strength
Eccentric
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Protein - carbohydrate

33. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
strength endurance
X - a
Bone mineral density - quantity of mineral deposited in a given bone area
Power - slow-velocity strength

34. selective recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Compact - dense outer shell
Blood lactate - growth hormone
F

35. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Hydroxyapatite
Neural activation - precise mechanism
Downregulate
Power - slow-velocity strength

36. Anaerobic training
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
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Norepinephrine - dopamine
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

37. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
VO2max
T

38. blood vessels from the _____ ______ extend into the dense cortical bone
Decreases - increases
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Marrow cavity -
Different planes - different directions

39. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Excessive soreness and fatigue
Higher (counter-productive to force development)
Micro fractures - structural fatigue

40. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Excessive soreness and fatigue

41. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Low to moderate intensity w/high volume and short rest intervals (body-building)
alarm reaction
Mechanical loading - bone modeling
Rough form found in intervertebral disks of spine and where tendons attach to bones

42. same effect with ______ ________
112
Capillary density
6 - few workouts
More testosterone levels for assistive exercises

43. yperplasia
Factors that stiumulate new bone formation
Increase in number of muscle cells through longitudinal splitting - rather than lateral
exhaustion
Androgen receptor - testosterone - testosterone derivatives

44. psychological factors: (12)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Androgen receptor - testosterone - testosterone derivatives
Factors that stiumulate new bone formation
Decreases - increases

45. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
No hormonal changes - must look for sympathetic overtraining syndrome signs
alarm reaction
Cardiac output - stroke volume
Not as many

46. 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)
Cardiac output - stroke volume
6 - few workouts
Found on articulating surface of bones

47. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
Increase of muscle size/CSA (cross-sectional area)
Marrow cavity -
Interface between nerve and skeletal muscle.

48. Bilateral deficit
Increase speed/explosiveness
Bone - tendon - and ligaments - cartilage
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

49. The ability to exert maximal force in the shortest amount of time.
general adaption syndrome
Tendon stiffness
power
Mechanical loading - bone modeling

50. degree blood flow is increased depends on the: (3)
Increase in bone size and density
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Decreases
Eccentric

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Resistance Training Concepts

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