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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. neuromuscular junction (NMJ)
Bone mineral density - quantity of mineral deposited in a given bone area
Fast-twitch only - explosive movements (less than a second) ex. plyo
Interface between nerve and skeletal muscle.
Capillary density

2. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Protein deposition
Mechano growth factor
exhaustion
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

3. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Calcium
Collagen
Higher (counter-productive to force development)

4. work large muscles first in a workout =
power
Protein deposition
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
More testosterone levels for assistive exercises

5. hyaline cartilage
Body-building - circuit
Found on articulating surface of bones
Motor cortex
power

6. osteoblasts
muscular endurance
Parallel
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
No hormonal changes - must look for sympathetic overtraining syndrome signs

7. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Greater than or equal to 16
exhaustion
hypertrophy
F

8. protein synthesis is elevated up to _____ hours after acute RT
48
neuromuscular specificity
The spinal cord (along the corticopinal tracts)
Penation - penate

9. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
metabolic specificity
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Lactate threshold

10. blood vessels from the _____ ______ extend into the dense cortical bone
Minimal esential strain - thought to be 1/10 force needed to fracture.
They're all recruited in consecutive order to produce maximum force
Marrow cavity -
Decreases - increases

11. same effect with ______ ________
Fast-twitch only - explosive movements (less than a second) ex. plyo
Left ventrical chamber size/volume much higher in endurance athletes
Capillary density
Calcium

12. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Greater ability to tolerate and sustain prolonged high exercise intensitites
Peak bone mass
Lactate threshold

13. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Periosteum
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
6 - few workouts

14. hyaline cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Found on articulating surface of bones
Body-building - circuit
neuromuscular specificity

15. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Timing
Increase in number of muscle cells through longitudinal splitting - rather than lateral
VO2max

16. parasympathetic overtraining is...
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Collagen molecules from osteoblasts
Factors that stiumulate new bone formation
Increased parasympathetic activity at rest and w/exercise

17. Synchronization is critical to ____ of force production
Motor cortex
F
Timing
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

18. supercompensation effect
strength
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Young - mature

19. ______ bone may be more responsive to osteogenic stimuli than ______ bone
VO2max
IIx -
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Young - mature

20. sites where connective tissue can increase: (3)
Ventilation equivalent for oxygen
Increase - decrease
Glycolitic - metabolites
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

21. ventilation is elevated during the set but _________ during the first minute of recovery
Gene expression - protein sythesis
mechanical specificity
Goes up further
They're all recruited in consecutive order to produce maximum force

22. anabolic hormones (4)

23. work large muscles first in a workout =
More testosterone levels for assistive exercises
Frequency - volume - intensity
metabolic specificity
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

24. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Onset
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Power - slow-velocity strength
resistance development

25. weightlifters show larger left atrial dimension than body-builders - T/F?
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Mechano growth factor
F
Increase in number of muscle cells through longitudinal splitting - rather than lateral

26. endocrine adaptations and responses to anaerobic training: (4)
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
F
mechanical specificity
112

27. endocrine adaptations and responses to anaerobic training: (4)
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
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Protein deposition

28. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Young - mature
II - I - fast-twitch

29. neuromuscular junction (NMJ)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Interface between nerve and skeletal muscle.
2 or fewer
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

30. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Mechanical loading - bone modeling
Progressive overload
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

31. Hypertrophy
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase of muscle size/CSA (cross-sectional area)
Hydroxyapatite
Mechanical loading - bone modeling

32. overtraining
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Blood lactate - growth hormone
2 or fewer

33. metabolic factors include...
Periphery - diameter
Eccentric
Spongy - bridges cortical bone
Low to moderate intensity w/high volume and short rest intervals (body-building)

34. Mechanical factors include
Cardiac output - stroke volume
stability
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

35. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Power - slow-velocity strength
Progressive overload
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Factors that stiumulate new bone formation

36. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
No hormonal changes - must look for sympathetic overtraining syndrome signs
Increase of muscle size/CSA (cross-sectional area)
resistance development

37. parent protein
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Procollagen - synthesized and secreted by fibroblasts
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Micro fractures - structural fatigue

38. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
II - I - fast-twitch
Motor cortex
Low to moderate intensity w/high volume and short rest intervals (body-building)
Spongy - bridges cortical bone

39. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Increase speed/explosiveness
maximal strength
alarm reaction
Left ventrical chamber size/volume much higher in endurance athletes

40. degree blood flow is increased depends on the: (3)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Mechano growth factor
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

41. intensity-related overtraining shows...
Spongy - bridges cortical bone
muscular endurance
Progressive overload
No hormonal changes - must look for sympathetic overtraining syndrome signs

42. RT increases: (4)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Firing rate - recruitment
Structural - spine - hip

43. new bone is formed on the _______ - increasing diameter and strength
PH
mechanical specificity
Periosteum
alarm reaction

44. to surpass the MES - an exercise must be ____ _____
Protein deposition
Weight bearing
general adaption syndrome
Body-building - circuit

45. maximum bone mass achieved...
Peak bone mass
Periphery - diameter
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Interface between nerve and skeletal muscle.

46. ust be done at a high enough intensity to be above the _______ _______
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
hypertrophy
Lactate threshold
Neural recruitment

47. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Bone mineral density - quantity of mineral deposited in a given bone area
alarm reaction
Concentric
Fibrous connective tissues that surround a separate different organizational levels of muscle

48. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical forces created during exercise
Cardiac output - stroke volume
10 - 5-7
Lactate threshold

49. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Decreases
Parallel
mechanical specificity

50. stroke volume and cardiac output increase mostly during the ________ phase
Eccentric
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Tendon stiffness
F