Test your basic knowledge |

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. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Cross-linking
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Decreases - increases
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

2. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
Excessive soreness and fatigue
Body-building - circuit
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

3. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
Peripheral - global
maximal strength
Different planes - different directions

4. ust be done at a high enough intensity to be above the _______ _______
Micro fractures - structural fatigue
Lactate threshold
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

5. cortical bone
Structural - spine - hip
Compact - dense outer shell
metabolic specificity
Frequency - volume - intensity

6. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Periphery - diameter
alarm reaction
Motor cortex

7. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Reservoir - IIx - IIax - IIa - IIac - IIc
Cardiac output - stroke volume
II - I - fast-twitch

8. programs designed to stimulate bone growth need to incorporate: (6)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase - decrease
resistance development

9. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Onset
Not as many
metabolic specificity
strength endurance

10. The ability of the body to produce low levels of force and maintain them for extended periods of time
Goes up further
Valsalva maneuver
muscular endurance
Decreases

11. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Increase speed/explosiveness
112
resistance development
IIx -

12. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Young - mature
II - I - fast-twitch
Goes up further
F

13. new bone is formed on the _______ - increasing diameter and strength
Downregulate
ATPhase - oxidative
Periosteum
F

14. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Weight bearing
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Reservoir - IIx - IIax - IIa - IIac - IIc
X - a

15. can happen in as little as _____ weeks (in trained athletes)
Found on articulating surface of bones
2 or fewer
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Increase speed/explosiveness

16. volume-related overtraining shows: (3)
Weight bearing
No hormonal changes - must look for sympathetic overtraining syndrome signs
Lactate threshold
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

17. Synchronization is critical to ____ of force production
Timing
hypertrophy
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

18. RT increases epinephrine - _______ & ________
Different planes - different directions
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Norepinephrine - dopamine
Micro fractures - structural fatigue

19. Hypertrophy
Norepinephrine - dopamine
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase of muscle size/CSA (cross-sectional area)
PH

20. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
metabolic specificity
19-55
Penation - penate
F

21. major difference between resistance and aerobic exercise (in regards to the heart)...
Procollagen - synthesized and secreted by fibroblasts
Marrow cavity -
Left ventrical chamber size/volume much higher in endurance athletes
T

22. can happen in as little as _____ weeks (in trained athletes)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
2 or fewer
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

23. blood pressure response is higher in the ______ phase
Concentric
VO2max
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Decreases

24. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Reservoir - IIx - IIax - IIa - IIac - IIc
X - a
F
Body-building - circuit

25. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Decreases
Timing
Found on articulating surface of bones

26. selective recruitment
Glycolitic - metabolites
Fast-twitch only - explosive movements (less than a second) ex. plyo
X - a
stability

27. anaerobic training increases the _____ of the NMJ
Cross-linking
Area
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
resistance development

28. stress fractures are ___ ______ and are caused by ____ ______
Collagen molecules from osteoblasts
Gene expression - protein sythesis
Micro fractures - structural fatigue
resistance development

29. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
Training one limb can result in increase of strength in the other too
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Body-building - circuit

30. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Blood lactate - growth hormone
mechanical specificity
ATPhase - oxidative
Downregulate

31. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Body-building - circuit
hypertrophy
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Nutrients - synovial fluid - articular cartilage

32. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Frequency - volume - intensity
Sprint - aerobic endurance
Timing

33. protein synthesis is elevated up to _____ hours after acute RT
No hormonal changes - must look for sympathetic overtraining syndrome signs
112
48
Procollagen - synthesized and secreted by fibroblasts

34. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Firing rate - recruitment
Young - mature
Shortens
T

35. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Left ventrical chamber size/volume much higher in endurance athletes
Higher (counter-productive to force development)
VO2max
10 - 5-7

36. ____ in synthesis and ______ in degradation
exhaustion
Increase - decrease
16 -38
Motor cortex

37. volume-related overtraining shows: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Spongy - bridges cortical bone
neuromuscular specificity
Decreases - increases

38. hyaline cartilage
Training one limb can result in increase of strength in the other too
Protein - carbohydrate
Found on articulating surface of bones
Micro fractures - structural fatigue

39. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Neural activation - precise mechanism
Onset
Left ventrical chamber size/volume much higher in endurance athletes
Protein - carbohydrate

40. programs designed to stimulate bone growth need to incorporate: (6)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
T
Valsalva maneuver

41. Cross-education
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
Training one limb can result in increase of strength in the other too
10 - 5-7
Weight bearing

42. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Tendon stiffness
Mechanical forces created during exercise
T
power

43. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
16 -38
Power - slow-velocity strength
Found on articulating surface of bones
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

44. greater acute growth hormone response =
More testosterone levels for assistive exercises
Greater ability to tolerate and sustain prolonged high exercise intensitites
Bone mineral density - quantity of mineral deposited in a given bone area
Timing

45. cortical bone
Compact - dense outer shell
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
T
Training one limb can result in increase of strength in the other too

46. The ability of the body to maintain postural equilibrium and support joints during movement.
hypertrophy
Eccentric
Decreases
stability

47. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Greater ability to tolerate and sustain prolonged high exercise intensitites
alarm reaction
Progressive overload
10 - 5-7

48. psychological factors: (12)
48
muscular endurance
Neural recruitment
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

49. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Neural recruitment
Training one limb can result in increase of strength in the other too
Increase acid-base balance during excercise

50. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Eccentric
Onset
Glycolitic - metabolites
Capillary density