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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. new bone is formed on the _______ - increasing diameter and strength
Periosteum
Neural activation - precise mechanism
Nutrients - synovial fluid - articular cartilage
alarm reaction

2. reflex potentiation is increased by____ to ____ % w/resistance training
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
19-55
Minimal esential strain - thought to be 1/10 force needed to fracture.

3. psychological factors: (12)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Greater ability to tolerate and sustain prolonged high exercise intensitites
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

4. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
exhaustion
Mechano growth factor
neuromuscular specificity

5. heavy RT ___________ blood flow to the working muscles
Decreases
Not as many
Compact - dense outer shell
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

6. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
maximal strength
Found on articulating surface of bones
neuromuscular specificity

7. a _______-________ supplement before and after a workout can attenuate AR downregulation
Calcium
Increase of muscle size/CSA (cross-sectional area)
More testosterone levels for assistive exercises
Protein - carbohydrate

8. This can help power exercises because
Downregulate
Increase speed/explosiveness
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
general adaption syndrome

9. Cross-education
Training one limb can result in increase of strength in the other too
Mechano growth factor
Frequency - volume - intensity
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

10. yperplasia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Reservoir - IIx - IIax - IIa - IIac - IIc
mechanical specificity

11. interval training shown to increase BC by ___ to ____ %
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
exhaustion
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
16 -38

12. This can help power exercises because
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase speed/explosiveness
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Androgen receptor - testosterone - testosterone derivatives

13. fascia
exhaustion
Hydroxyapatite
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Fibrous connective tissues that surround a separate different organizational levels of muscle

14. ________ or _______ training could impact cardiovascular response though
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Body-building - circuit
Protein deposition
Bone - tendon - and ligaments - cartilage

15. trabecular bone
Interface between nerve and skeletal muscle.
Parallel
Spongy - bridges cortical bone
Timing

16. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Hydroxyapatite
Sprint - aerobic endurance
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

17. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Area
hypertrophy
10 - 5-7
No hormonal changes - must look for sympathetic overtraining syndrome signs

18. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Periphery - diameter
Not as many
Fibrous connective tissues that surround a separate different organizational levels of muscle
Firing rate - recruitment

19. programs designed to stimulate bone growth need to incorporate: (6)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
X - a
Fibrous connective tissues that surround a separate different organizational levels of muscle

20. Size principle
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Sprint - aerobic endurance
Goes up further

21. bone matrix
Mechanical forces created during exercise
Collagen molecules from osteoblasts
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
strength

22. type IIx change their _________ isoform content to become more ___________
Gene expression - protein sythesis
ATPhase - oxidative
Parallel
Factors that stiumulate new bone formation

23. glycogen content can rise as much as ______% after only 5 months of body-building style programs
No hormonal changes - must look for sympathetic overtraining syndrome signs
Peak bone mass
112
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

24. force transmission per unit of strain - or tendon elongation...
Factors that stiumulate new bone formation
neuromuscular specificity
Low to moderate intensity w/high volume and short rest intervals (body-building)
Tendon stiffness

25. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
metabolic specificity
Valsalva maneuver
Low to moderate intensity w/high volume and short rest intervals (body-building)
Compact - dense outer shell

26. work large muscles first in a workout =
Motor cortex
More testosterone levels for assistive exercises
Gene expression - protein sythesis
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

27. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Interface between nerve and skeletal muscle.
Higher (counter-productive to force development)
Mechano growth factor
Sprint - aerobic endurance

28. volume-related overtraining shows: (3)
Weight bearing
Peak bone mass
Increase - decrease
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

29. RT increases: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Mechanical forces created during exercise
Motor cortex
Factors that stiumulate new bone formation

30. type I for: _____ _______ ________ and type II for ______
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
2 or fewer
Higher (counter-productive to force development)
Bone - tendon - and ligaments - cartilage

31. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
maximal strength
16 -38
PH

32. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
power
Body-building - circuit
Frequency - volume - intensity

33. process of protein synthesis (3)
Micro fractures - structural fatigue
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Higher (counter-productive to force development)
No hormonal changes - must look for sympathetic overtraining syndrome signs

34. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Neural activation - precise mechanism
Different planes - different directions
resistance development

35. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
PH
Spongy - bridges cortical bone
II - I - fast-twitch
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

36. osteogenic stiumuli
Factors that stiumulate new bone formation
Calcium
Weight bearing
Eccentric

37. MES
Concentric
Minimal esential strain - thought to be 1/10 force needed to fracture.
Mechano growth factor
Area

38. metabolic factors include...
PH
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Excessive soreness and fatigue
Low to moderate intensity w/high volume and short rest intervals (body-building)

39. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
16 -38
muscular endurance
Procollagen - synthesized and secreted by fibroblasts
resistance development

40. increased ventilation efficiency is characterized by a reduced
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Greater than or equal to 16
Ventilation equivalent for oxygen
Gene expression - protein sythesis

41. 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
metabolic specificity
Mechanical forces created during exercise
Cross-linking

42. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Calcium
II - I - fast-twitch
Decreases - increases

43. same effect with ______ ________
Capillary density
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Periosteum

44. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Shortens
Downregulate
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Progressive overload

45. RT increases epinephrine - _______ & ________
Eccentric
resistance development
Increase of muscle size/CSA (cross-sectional area)
Norepinephrine - dopamine

46. neuromuscular junction (NMJ)
Progressive overload
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
strength endurance
Interface between nerve and skeletal muscle.

47. immobilization of a joint...
Firing rate - recruitment
Decreases
Left ventrical chamber size/volume much higher in endurance athletes
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

48. 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)
Peak bone mass
neuromuscular specificity
Young - mature

49. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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

50. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
48
Parallel
stability