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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.
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. cartilage functions: (3)
Gene expression - protein sythesis
Interface between nerve and skeletal muscle.
power
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. parent protein
T
Procollagen - synthesized and secreted by fibroblasts
general adaption syndrome
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

3. RT increases: (4)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Frequency - volume - intensity
T
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

4. Neural adaptaions begin in the
Procollagen - synthesized and secreted by fibroblasts
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Motor cortex

5. new bone is formed on the _______ - increasing diameter and strength
6 - few workouts
resistance development
Periosteum
muscular endurance

6. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Micro fractures - structural fatigue
Different planes - different directions
Gene expression - protein sythesis
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

7. type I for: _____ _______ ________ and type II for ______
Blood lactate - growth hormone
stability
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Bone - tendon - and ligaments - cartilage

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

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9. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
F
Blood lactate - growth hormone
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
6 - few workouts

10. muscle fiber hypertrohy requires ______ workouts
Weight bearing
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Sprint - aerobic endurance
Greater than or equal to 16

11. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
Found on articulating surface of bones
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Onset

12. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Increase of muscle size/CSA (cross-sectional area)
Increase acid-base balance during excercise
Downregulate
Norepinephrine - dopamine

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

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14. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
strength
metabolic specificity
Increase speed/explosiveness
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

15. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Valsalva maneuver
II - I - fast-twitch
Nutrients - synovial fluid - articular cartilage
hypertrophy

16. ust be done at a high enough intensity to be above the _______ _______
10 - 5-7
Lactate threshold
Sprint - aerobic endurance
Blood lactate - growth hormone

17. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
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
Increase - decrease
II - I - fast-twitch
Valsalva maneuver

18. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Power - slow-velocity strength
Young - mature
IIx -
Blood supply - synovial fluid

19. The ability to exert maximal force in the shortest amount of time.
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
power
Nutrients - synovial fluid - articular cartilage
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

20. EMG studies show increases in _____ ______ but not the ____ ______
T
Neural activation - precise mechanism
Blood lactate - growth hormone
Compact - dense outer shell

21. yogenesis
PH
Collagen
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

22. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
112
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

23. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Training one limb can result in increase of strength in the other too
Onset
strength

24. larger pennation angles can accomodate greater _____ ________
Increase acid-base balance during excercise
Protein deposition
Motor cortex
Periosteum

25. anaerobic excercise substantially reduces ______ in both muscle and blood
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
PH

26. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Collagen molecules from osteoblasts
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Different planes - different directions

27. blood vessels from the _____ ______ extend into the dense cortical bone
Protein deposition
Marrow cavity -
Bone - tendon - and ligaments - cartilage
Cross-linking

28. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Decreases
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

29. specific changes within a tendon are: (4)
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
Not as many
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
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

30. Bilateral deficit
Periosteum
Elastin
Reservoir - IIx - IIax - IIa - IIac - IIc
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

31. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Collagen molecules from osteoblasts
IIx -
ATPhase - oxidative
F

32. The ability to exert maximal force in the shortest amount of time.
F
power
Bone - tendon - and ligaments - cartilage
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

33. trabecular bone
Micro fractures - structural fatigue
Valsalva maneuver
Spongy - bridges cortical bone
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

34. sprint training enhances ____ release - useful for speed and power production
Collagen
Calcium
Motor cortex
F

35. use ______ excercises to directly load the ____ and the ______
Cross-linking
Structural - spine - hip
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

36. immobilization of a joint...
mechanical specificity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Tendon stiffness
Progressive overload

37. primary structural component of all connective tissue...
16 -38
alarm reaction
Shortens
Collagen

38. Anaerobic training
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
VO2max
Factors that stiumulate new bone formation
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

39. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
hypertrophy
strength
Fibrous connective tissues that surround a separate different organizational levels of muscle

40. selective recruitment
10 - 5-7
Neural recruitment
Peripheral - global
Fast-twitch only - explosive movements (less than a second) ex. plyo

41. primary stimulus for growth of tendons - ligaments and fascia are the
Excessive soreness and fatigue
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
Mechanical forces created during exercise
strength endurance

42. insulin rates ________ blood glucose and amino acid changes
Decreases
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Parallel

43. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
F
Neural recruitment
Penation - penate

44. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Greater than or equal to 16
Rough form found in intervertebral disks of spine and where tendons attach to bones
Timing
general adaption syndrome

45. interval training shown to increase BC by ___ to ____ %
Not as many
Compact - dense outer shell
16 -38
neuromuscular specificity

46. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Interface between nerve and skeletal muscle.
VO2max
strength
Blood lactate - growth hormone

47. blood pressure response is higher in the ______ phase
Marrow cavity -
Concentric
IIx -
Bone - tendon - and ligaments - cartilage

48. AR: (reacts with ______ and _______ ________)
Neural activation - precise mechanism
Young - mature
Androgen receptor - testosterone - testosterone derivatives
Peak bone mass

49. This can help power exercises because
Increase speed/explosiveness
Hydroxyapatite
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

50. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Peak bone mass
Young - mature
Neural activation - precise mechanism
VO2max