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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. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
Tendon stiffness
Timing
F

2. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Timing
112
Increased parasympathetic activity at rest and w/exercise
Periosteum

3. force transmission per unit of strain - or tendon elongation...
stability
Found on articulating surface of bones
Tendon stiffness
Capillary density

4. a _______-________ supplement before and after a workout can attenuate AR downregulation
strength endurance
Protein - carbohydrate
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Hydroxyapatite

5. buffering capacity of skeletal muscle
mechanical specificity
Reservoir - IIx - IIax - IIa - IIac - IIc
Increase acid-base balance during excercise
Spongy - bridges cortical bone

6. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Timing
Power - slow-velocity strength
Protein deposition

7. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Blood lactate - growth hormone
Norepinephrine - dopamine

8. RT increases epinephrine - _______ & ________
general adaption syndrome
Periosteum
Norepinephrine - dopamine
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

9. cartilage functions: (3)
Elastin
Parallel
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
2 or fewer

10. cartilage functions: (3)
Greater than or equal to 16
Hydroxyapatite
Sprint - aerobic endurance
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

11. osteogenic stiumuli
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Collagen
Factors that stiumulate new bone formation
112

12. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Firing rate - recruitment
The spinal cord (along the corticopinal tracts)
Mechanical loading - bone modeling
Area

13. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Motor cortex
power
Periosteum

14. primary structural component of all connective tissue...
Periphery - diameter
Reservoir - IIx - IIax - IIa - IIac - IIc
Protein deposition
Collagen

15. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
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
Collagen
10 - 5-7

16. sprint training enhances ____ release - useful for speed and power production
Calcium
Mechano growth factor
Excessive soreness and fatigue
Structural - spine - hip

17. work large muscles first in a workout =
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Capillary density
Capillary density
More testosterone levels for assistive exercises

18. to surpass the MES - an exercise must be ____ _____
Weight bearing
Timing
VO2max
Tendon stiffness

19. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Motor cortex
Goes up further
Body-building - circuit

20. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
19-55
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Not as many
Blood supply - synovial fluid

21. primary structural component of all connective tissue...
Interface between nerve and skeletal muscle.
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Collagen
Body-building - circuit

22. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
VO2max
Higher (counter-productive to force development)
Hydroxyapatite
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

23. a _______-________ supplement before and after a workout can attenuate AR downregulation
Elastin
Protein - carbohydrate
Onset
Procollagen - synthesized and secreted by fibroblasts

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

25. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Increase of muscle size/CSA (cross-sectional area)
Decreases
Ventilation equivalent for oxygen
Onset

26. osteogenic stiumuli
VO2max
Factors that stiumulate new bone formation
Power - slow-velocity strength
hypertrophy

27. glycogen content can rise as much as ______% after only 5 months of body-building style programs
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
X - a
Firing rate - recruitment
112

28. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
They're all recruited in consecutive order to produce maximum force
Training one limb can result in increase of strength in the other too
Nutrients - synovial fluid - articular cartilage
Compact - dense outer shell

29. psychological factors: (12)
Collagen molecules from osteoblasts
Mechano growth factor
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Not as many

30. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
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
strength endurance
Sprint - aerobic endurance

31. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
T
Excessive soreness and fatigue
alarm reaction

32. new myofilaments are added to the _______ myofibril - increasing the ______
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Firing rate - recruitment
Periphery - diameter

33. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Mechanical loading - bone modeling
Peak bone mass
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

34. Hypertrophy
Downregulate
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Increase of muscle size/CSA (cross-sectional area)
Greater than or equal to 16

35. sites where connective tissue can increase: (3)
Mechanical loading - bone modeling
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Mechanical loading - bone modeling
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

36. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Firing rate - recruitment
Mechanical loading - bone modeling
Cross-linking
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

37. RT increases: (4)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
hypertrophy
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Capillary density

38. major difference between resistance and aerobic exercise (in regards to the heart)...
Blood lactate - growth hormone
Increase in bone size and density
Left ventrical chamber size/volume much higher in endurance athletes
maximal strength

39. degree blood flow is increased depends on the: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Training one limb can result in increase of strength in the other too
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

40. increase in muscle strenght or mass =
Increase in bone size and density
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Fast-twitch only - explosive movements (less than a second) ex. plyo
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

41. Substantial portion of neural adaptations occur in
Not as many
Cross-linking
Periosteum
The spinal cord (along the corticopinal tracts)

42. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Collagen
Valsalva maneuver
Firing rate - recruitment

43. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
They're all recruited in consecutive order to produce maximum force
Bone mineral density - quantity of mineral deposited in a given bone area
Blood supply - synovial fluid

44. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Power - slow-velocity strength
Reservoir - IIx - IIax - IIa - IIac - IIc
Neural activation - precise mechanism

45. these cardio responses increase significantly during RT: (4)
resistance development
resistance development
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Micro fractures - structural fatigue

46. sprint training enhances ____ release - useful for speed and power production
Calcium
Gene expression - protein sythesis
Decreases
Area

47. fibrous cartilage
Downregulate
Fast-twitch only - explosive movements (less than a second) ex. plyo
Increase acid-base balance during excercise
Rough form found in intervertebral disks of spine and where tendons attach to bones

48. parent protein
Procollagen - synthesized and secreted by fibroblasts
The spinal cord (along the corticopinal tracts)
mechanical specificity
Periphery - diameter

49. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
Periphery - diameter
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Penation - penate

50. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Androgen receptor - testosterone - testosterone derivatives
Tendon stiffness
mechanical specificity
10 - 5-7

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Resistance Training Concepts

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