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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. Hypertrophy
strength
Training one limb can result in increase of strength in the other too
Increase of muscle size/CSA (cross-sectional area)
exhaustion

2. ____ in synthesis and ______ in degradation
Increase in bone size and density
Structural - spine - hip
Periosteum
Increase - decrease

3. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Increase - decrease
Greater ability to tolerate and sustain prolonged high exercise intensitites
Gene expression - protein sythesis
Rough form found in intervertebral disks of spine and where tendons attach to bones

4. work large muscles first in a workout =
Increase - decrease
48
More testosterone levels for assistive exercises
power

5. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Interface between nerve and skeletal muscle.

6. immobilization of a joint...
6 - few workouts
Blood supply - synovial fluid
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
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

7. Anaerobic training
Motor cortex
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Reservoir - IIx - IIax - IIa - IIac - IIc
F

8. force transmission per unit of strain - or tendon elongation...
Ventilation equivalent for oxygen
Mechanical loading - bone modeling
Collagen
Tendon stiffness

9. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Cardiac output - stroke volume
metabolic specificity
16 -38
Reservoir - IIx - IIax - IIa - IIac - IIc

10. weightlifters show larger left atrial dimension than body-builders - T/F?
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
F
Periosteum
Periphery - diameter

11. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
general adaption syndrome
neuromuscular specificity
Increase in bone size and density

12. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
More testosterone levels for assistive exercises
alarm reaction
Capillary density

13. can happen in as little as _____ weeks (in trained athletes)
resistance development
2 or fewer
Firing rate - recruitment
Peripheral - global

14. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood supply - synovial fluid
alarm reaction
Calcium
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

15. same effect with ______ ________
Blood lactate - growth hormone
Collagen molecules from osteoblasts
Downregulate
Capillary density

16. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Greater ability to tolerate and sustain prolonged high exercise intensitites
Androgen receptor - testosterone - testosterone derivatives
Tendon stiffness
Not as many

17. psychological factors: (12)
Reservoir - IIx - IIax - IIa - IIac - IIc
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Capillary density
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

18. buffering capacity of skeletal muscle
Motor cortex
Increase acid-base balance during excercise
II - I - fast-twitch
Compact - dense outer shell

19. MES
2 or fewer
Minimal esential strain - thought to be 1/10 force needed to fracture.
F
Frequency - volume - intensity

20. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Blood supply - synovial fluid
48
Calcium

21. ust be done at a high enough intensity to be above the _______ _______
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Progressive overload
Lactate threshold
Capillary density

22. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
II - I - fast-twitch
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

23. ventilation is elevated during the set but _________ during the first minute of recovery
Power - slow-velocity strength
Body-building - circuit
Lactate threshold
Goes up further

24. The ability to exert maximal force in the shortest amount of time.
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Low to moderate intensity w/high volume and short rest intervals (body-building)
power
Peak bone mass

25. osteoblasts
Rough form found in intervertebral disks of spine and where tendons attach to bones
F
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

26. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Norepinephrine - dopamine
Blood lactate - growth hormone
Reservoir - IIx - IIax - IIa - IIac - IIc

27. RT increases epinephrine - _______ & ________
ATPhase - oxidative
Factors that stiumulate new bone formation
Norepinephrine - dopamine
Training one limb can result in increase of strength in the other too

28. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
48
strength endurance
T
F

29. intensity-related overtraining shows...
112
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
More testosterone levels for assistive exercises
No hormonal changes - must look for sympathetic overtraining syndrome signs

30. yogenesis
Minimal esential strain - thought to be 1/10 force needed to fracture.
Compact - dense outer shell
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Training one limb can result in increase of strength in the other too

31. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Lactate threshold
resistance development
alarm reaction
IIx -

32. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Concentric
Different planes - different directions
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

33. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
They're all recruited in consecutive order to produce maximum force
alarm reaction
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
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

34. new bone is formed on the _______ - increasing diameter and strength
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
exhaustion
Periosteum
X - a

35. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Higher (counter-productive to force development)
Increased parasympathetic activity at rest and w/exercise
Ventilation equivalent for oxygen

36. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
hypertrophy
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

37. anaerobic training increases the _____ of the NMJ
ATPhase - oxidative
Area
Capillary density
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

38. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Neural activation - precise mechanism
Peak bone mass
Excessive soreness and fatigue

39. Synchronization is critical to ____ of force production
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increased parasympathetic activity at rest and w/exercise
Increase in bone size and density
Timing

40. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Different planes - different directions
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
48

41. glycogen content can rise as much as ______% after only 5 months of body-building style programs
strength endurance
112
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Goes up further

42. neuromuscular junction (NMJ)
Tendon stiffness
Low to moderate intensity w/high volume and short rest intervals (body-building)
Interface between nerve and skeletal muscle.
Timing

43. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
Peak bone mass
F
They're all recruited in consecutive order to produce maximum force

44. primary stimulus for growth of tendons - ligaments and fascia are the
Increase of muscle size/CSA (cross-sectional area)
Blood supply - synovial fluid
48
Mechanical forces created during exercise

45. ____ in synthesis and ______ in degradation
Increase - decrease
F
19-55
Progressive overload

46. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Interface between nerve and skeletal muscle.
Cardiac output - stroke volume
Gene expression - protein sythesis
6 - few workouts

47. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Sprint - aerobic endurance
Blood lactate - growth hormone

48. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Cross-linking
F
resistance development

49. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Found on articulating surface of bones
Cardiac output - stroke volume
Concentric

50. osteoblasts
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Hydroxyapatite
X - a