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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. to surpass the MES - an exercise must be ____ _____
Collagen
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Weight bearing
Neural activation - precise mechanism

2. ligaments contain elastic fibers or ______
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Ventilation equivalent for oxygen
10 - 5-7
Elastin

3. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
Onset
Increase acid-base balance during excercise
Androgen receptor - testosterone - testosterone derivatives

4. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Ventilation equivalent for oxygen
Nutrients - synovial fluid - articular cartilage
general adaption syndrome
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

5. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Nutrients - synovial fluid - articular cartilage
Excessive soreness and fatigue
Protein deposition
Progressive overload

6. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Different planes - different directions
Sprint - aerobic endurance
Protein - carbohydrate

7. Hypertrophy
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase of muscle size/CSA (cross-sectional area)
Parallel

8. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
10 - 5-7
Glycolitic - metabolites
Nutrients - synovial fluid - articular cartilage

9. ______ bone may be more responsive to osteogenic stimuli than ______ bone
resistance development
The spinal cord (along the corticopinal tracts)
Young - mature
Androgen receptor - testosterone - testosterone derivatives

10. weightlifters show larger left atrial dimension than body-builders - T/F?
Goes up further
F
Eccentric
Timing

11. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Elastin
Low to moderate intensity w/high volume and short rest intervals (body-building)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

12. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
10 - 5-7
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Training one limb can result in increase of strength in the other too

13. recent study shown that RT can hinder ________ improvements
Increase speed/explosiveness
Nutrients - synovial fluid - articular cartilage
VO2max
Peak bone mass

14. cortical bone
Marrow cavity -
VO2max
Nutrients - synovial fluid - articular cartilage
Compact - dense outer shell

15. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Ventilation equivalent for oxygen
II - I - fast-twitch
Left ventrical chamber size/volume much higher in endurance athletes
F

16. type I for: _____ _______ ________ and type II for ______
Nutrients - synovial fluid - articular cartilage
Interface between nerve and skeletal muscle.
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Bone - tendon - and ligaments - cartilage

17. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Area
Peripheral - global
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Blood lactate - growth hormone

18. This can help power exercises because
Increase speed/explosiveness
Norepinephrine - dopamine
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

19. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Fibrous connective tissues that surround a separate different organizational levels of muscle
Norepinephrine - dopamine
Goes up further

20. process of protein synthesis (3)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Low to moderate intensity w/high volume and short rest intervals (body-building)
16 -38
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

21. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Firing rate - recruitment
Marrow cavity -
Neural activation - precise mechanism
neuromuscular specificity

22. parent protein
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Different planes - different directions
Procollagen - synthesized and secreted by fibroblasts
Higher (counter-productive to force development)

23. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical forces created during exercise
Eccentric
Concentric
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

24. blood vessels from the _____ ______ extend into the dense cortical bone
Structural - spine - hip
Marrow cavity -
F
IIx -

25. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
general adaption syndrome
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Neural activation - precise mechanism

26. W/heavy resistance training - all muscle fibers get bigger because

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27. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
19-55
Onset
Different planes - different directions
Hydroxyapatite

28. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
Concentric
Found on articulating surface of bones
112

29. increased buffering capacity allows
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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

30. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Timing
Mechano growth factor

31. major difference between resistance and aerobic exercise (in regards to the heart)...
Weight bearing
Collagen molecules from osteoblasts
Left ventrical chamber size/volume much higher in endurance athletes
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

32. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
exhaustion
Structural - spine - hip
Blood supply - synovial fluid

33. sympathetic overtraining is...
Firing rate - recruitment
Mechano growth factor
112
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

34. cartilage functions: (3)
general adaption syndrome
Marrow cavity -
Found on articulating surface of bones
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

35. immobilization of a joint...
Increase speed/explosiveness
Timing
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
II - I - fast-twitch

36. buffering capacity of skeletal muscle
Tendon stiffness
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Bone - tendon - and ligaments - cartilage
Increase acid-base balance during excercise

37. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Weight bearing
Greater than or equal to 16
Blood lactate - growth hormone
Blood supply - synovial fluid

38. high correlations between ____ ______ and ______ _______ concentrations have been shown
Increase acid-base balance during excercise
Blood lactate - growth hormone
Elastin
Factors that stiumulate new bone formation

39. insulin rates ________ blood glucose and amino acid changes
Left ventrical chamber size/volume much higher in endurance athletes
Parallel
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Decreases - increases

40. supercompensation effect
Marrow cavity -
Fast-twitch only - explosive movements (less than a second) ex. plyo
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Left ventrical chamber size/volume much higher in endurance athletes

41. Synchronization is critical to ____ of force production
Collagen molecules from osteoblasts
Timing
Training one limb can result in increase of strength in the other too
Parallel

42. to surpass the MES - an exercise must be ____ _____
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Weight bearing
Norepinephrine - dopamine
Blood supply - synovial fluid

43. ventilation is elevated during the set but _________ during the first minute of recovery
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Mechanical loading - bone modeling
Norepinephrine - dopamine
Goes up further

44. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
No hormonal changes - must look for sympathetic overtraining syndrome signs
Onset
Weight bearing

45. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Peak bone mass
Frequency - volume - intensity
Downregulate

46. a _______-________ supplement before and after a workout can attenuate AR downregulation
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
Concentric
Glycolitic - metabolites
Protein - carbohydrate

47. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Peak bone mass
Blood supply - synovial fluid
Not as many
Valsalva maneuver

48. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Fast-twitch only - explosive movements (less than a second) ex. plyo
mechanical specificity
IIx -
They're all recruited in consecutive order to produce maximum force

49. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Marrow cavity -
Progressive overload

50. blood pressure response is higher in the ______ phase
Concentric
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
6 - few workouts
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