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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.
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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. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
More testosterone levels for assistive exercises
maximal strength
Collagen molecules from osteoblasts
neuromuscular specificity

2. new bone is formed on the _______ - increasing diameter and strength
Collagen molecules from osteoblasts
Periosteum
Excessive soreness and fatigue
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

3. type I for: _____ _______ ________ and type II for ______
Increase in bone size and density
Fast-twitch only - explosive movements (less than a second) ex. plyo
Micro fractures - structural fatigue
Bone - tendon - and ligaments - cartilage

4. BMD
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Bone mineral density - quantity of mineral deposited in a given bone area
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Structural - spine - hip

5. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Marrow cavity -
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Decreases
Downregulate

6. The ability of the body to maintain postural equilibrium and support joints during movement.
Gene expression - protein sythesis
power
Greater ability to tolerate and sustain prolonged high exercise intensitites
stability

7. due to muscle size increase - ________ _______ decreases
Blood lactate - growth hormone
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Decreases

8. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Greater ability to tolerate and sustain prolonged high exercise intensitites
metabolic specificity
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
IIx -

9. can happen in as little as _____ weeks (in trained athletes)
Marrow cavity -
2 or fewer
Increase speed/explosiveness
Increase speed/explosiveness

10. larger pennation angles can accomodate greater _____ ________
Found on articulating surface of bones
strength
Protein deposition
Timing

11. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Ventilation equivalent for oxygen
Gene expression - protein sythesis
T
Tendon stiffness

12. RT increases: (4)
resistance development
stability
mechanical specificity
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

13. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Decreases - increases
hypertrophy
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Excessive soreness and fatigue

14. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
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
Power - slow-velocity strength
mechanical specificity
Rough form found in intervertebral disks of spine and where tendons attach to bones

15. RT increases epinephrine - _______ & ________
Collagen
Nutrients - synovial fluid - articular cartilage
2 or fewer
Norepinephrine - dopamine

16. maximum bone mass achieved...
Norepinephrine - dopamine
Peak bone mass
mechanical specificity
Lactate threshold

17. same effect with ______ ________
Hydroxyapatite
Shortens
Capillary density
Protein - carbohydrate

18. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Training one limb can result in increase of strength in the other too
Sprint - aerobic endurance
Compact - dense outer shell
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

19. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
metabolic specificity
They're all recruited in consecutive order to produce maximum force
hypertrophy

20. The ability of the body to produce low levels of force and maintain them for extended periods of time
Bone - tendon - and ligaments - cartilage
alarm reaction
Cross-linking
muscular endurance

21. parasympathetic overtraining is...
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
Increased parasympathetic activity at rest and w/exercise
Decreases - increases
Lactate threshold

22. specific changes within a tendon are: (4)
The spinal cord (along the corticopinal tracts)
strength
Valsalva maneuver
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

23. The ability of the body to produce low levels of force and maintain them for extended periods of time
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
muscular endurance
Found on articulating surface of bones
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

24. immobilization of a joint...
Power - slow-velocity strength
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
PH
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

25. Hypertrophy
Androgen receptor - testosterone - testosterone derivatives
Increase of muscle size/CSA (cross-sectional area)
Increase speed/explosiveness
IIx -

26. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Protein deposition
Interface between nerve and skeletal muscle.
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Firing rate - recruitment

27. ust be done at a high enough intensity to be above the _______ _______
Increase acid-base balance during excercise
Marrow cavity -
Sprint - aerobic endurance
Lactate threshold

28. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
hypertrophy
Micro fractures - structural fatigue
metabolic specificity
Progressive overload

29. anabolic hormones (4)

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30. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
X - a
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Mechanical loading - bone modeling
Concentric

31. This can help power exercises because
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increase speed/explosiveness
Micro fractures - structural fatigue
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

32. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Periosteum
exhaustion
Young - mature
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

33. become mineralized as calcium phosphate crystals or ________
Increase speed/explosiveness
Tendon stiffness
Hydroxyapatite
Increase in bone size and density

34. excessively high volume (beyond the athlete's ability to recover) can result in...
neuromuscular specificity
neuromuscular specificity
Protein - carbohydrate
Excessive soreness and fatigue

35. Neural adaptaions begin in the
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
Penation - penate
Motor cortex
Shortens

36. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Interface between nerve and skeletal muscle.
T
Onset

37. interval training shown to increase BC by ___ to ____ %
maximal strength
16 -38
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Interface between nerve and skeletal muscle.

38. ventilation is elevated during the set but _________ during the first minute of recovery
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Glycolitic - metabolites
Found on articulating surface of bones
Goes up further

39. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
The spinal cord (along the corticopinal tracts)
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
Area

40. RT increases the angle of _______ in _______ muscels
Excessive soreness and fatigue
exhaustion
Penation - penate
Calcium

41. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
exhaustion
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Firing rate - recruitment
Reservoir - IIx - IIax - IIa - IIac - IIc

42. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
maximal strength
Valsalva maneuver
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
Blood supply - synovial fluid

43. degree blood flow is increased depends on the: (3)
Neural activation - precise mechanism
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Mechanical forces created during exercise
Ventilation equivalent for oxygen

44. major difference between resistance and aerobic exercise (in regards to the heart)...
alarm reaction
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
X - a
Left ventrical chamber size/volume much higher in endurance athletes

45. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Frequency - volume - intensity
Progressive overload
Body-building - circuit
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

46. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Training one limb can result in increase of strength in the other too
Calcium
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

47. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Penation - penate
Not as many
Periphery - diameter

48. increased ventilation efficiency is characterized by a reduced
hypertrophy
Increase in bone size and density
Protein - carbohydrate
Ventilation equivalent for oxygen

49. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Androgen receptor - testosterone - testosterone derivatives
Decreases
X - a

50. cartilage functions: (3)
resistance development
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
Onset
Not as many

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Resistance Training Concepts

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