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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. cartilage functions: (3)
IIx -
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
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. primary structural component of all connective tissue...
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
48
Collagen
Periphery - diameter

3. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
maximal strength
Increase speed/explosiveness
Increase - decrease

4. new bone is formed on the _______ - increasing diameter and strength
Neural activation - precise mechanism
Periosteum
2 or fewer
Minimal esential strain - thought to be 1/10 force needed to fracture.

5. supercompensation effect
Firing rate - recruitment
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increase in bone size and density
VO2max

6. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Reservoir - IIx - IIax - IIa - IIac - IIc
IIx -
Progressive overload

7. these cardio responses increase significantly during RT: (4)
Shortens
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Downregulate
Increase - decrease

8. anaerobic excercise substantially reduces ______ in both muscle and blood
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increase in bone size and density
PH
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

9. anaerobic training increases the _____ of the NMJ
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Area
Reservoir - IIx - IIax - IIa - IIac - IIc
T

10. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
10 - 5-7
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
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
general adaption syndrome

11. excessive training on a short-term basis is called...
Procollagen - synthesized and secreted by fibroblasts
Periosteum
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
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

12. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Tendon stiffness
Collagen
Increase - decrease

13. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Factors that stiumulate new bone formation
Shortens

14. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Power - slow-velocity strength
Mechanical forces created during exercise
Downregulate
48

15. EMG studies show increases in _____ ______ but not the ____ ______
II - I - fast-twitch
Neural activation - precise mechanism
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Peak bone mass

16. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
The spinal cord (along the corticopinal tracts)
Gene expression - protein sythesis
II - I - fast-twitch
Tendon stiffness

17. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
F
Area
metabolic specificity
Increase in bone size and density

18. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
19-55
More testosterone levels for assistive exercises
Neural recruitment

19. cortical bone
Neural activation - precise mechanism
Compact - dense outer shell
2 or fewer
Greater ability to tolerate and sustain prolonged high exercise intensitites

20. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
strength endurance
Collagen
16 -38

21. ____ in synthesis and ______ in degradation
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
Neural activation - precise mechanism
Increase - decrease
Tendon stiffness

22. insulin rates ________ blood glucose and amino acid changes
exhaustion
Parallel
F
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

23. process of protein synthesis (3)
Parallel
Increased parasympathetic activity at rest and w/exercise
Spongy - bridges cortical bone
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

24. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood supply - synovial fluid
Micro fractures - structural fatigue
Calcium
Cardiac output - stroke volume

25. parent protein
Blood lactate - growth hormone
Peak bone mass
F
Procollagen - synthesized and secreted by fibroblasts

26. stroke volume and cardiac output increase mostly during the ________ phase
Left ventrical chamber size/volume much higher in endurance athletes
Eccentric
Gene expression - protein sythesis
Concentric

27. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
Collagen
Androgen receptor - testosterone - testosterone derivatives
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

28. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Peripheral - global
Interface between nerve and skeletal muscle.

29. ncrease nearal drive comes from (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Capillary density
Periosteum
F

30. new myofilaments are added to the _______ myofibril - increasing the ______
Peak bone mass
Periphery - diameter
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
ATPhase - oxidative

31. anaerobic excercise substantially reduces ______ in both muscle and blood
Not as many
Parallel
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
PH

32. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
strength
Bone mineral density - quantity of mineral deposited in a given bone area
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

33. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Weight bearing
Parallel
Protein - carbohydrate

34. trabecular bone
10 - 5-7
Concentric
Greater than or equal to 16
Spongy - bridges cortical bone

35. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Found on articulating surface of bones
Decreases - increases
resistance development
Increase of muscle size/CSA (cross-sectional area)

36. become mineralized as calcium phosphate crystals or ________
Young - mature
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Periphery - diameter
Hydroxyapatite

37. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Valsalva maneuver
Micro fractures - structural fatigue
Reservoir - IIx - IIax - IIa - IIac - IIc
Downregulate

38. Substantial portion of neural adaptations occur in
2 or fewer
The spinal cord (along the corticopinal tracts)
Cardiac output - stroke volume
stability

39. osteogenic stiumuli
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increase in bone size and density
Factors that stiumulate new bone formation
Bone - tendon - and ligaments - cartilage

40. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Valsalva maneuver
Found on articulating surface of bones

41. ncrease nearal drive comes from (3)
Goes up further
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Progressive overload
Increase acid-base balance during excercise

42. ust be done at a high enough intensity to be above the _______ _______
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Lactate threshold
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Androgen receptor - testosterone - testosterone derivatives

43. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Power - slow-velocity strength
maximal strength
strength endurance

44. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Increased parasympathetic activity at rest and w/exercise
Different planes - different directions
Gene expression - protein sythesis

45. Size principle
19-55
Mechano growth factor
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
resistance development

46. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
Norepinephrine - dopamine
Parallel
Shortens

47. sites where connective tissue can increase: (3)
metabolic specificity
F
No hormonal changes - must look for sympathetic overtraining syndrome signs
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

48. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
Structural - spine - hip
resistance development
Bone - tendon - and ligaments - cartilage

49. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Area
T
Neural activation - precise mechanism
48

50. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Peak bone mass
Young - mature
Protein deposition
hypertrophy