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. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Increase of muscle size/CSA (cross-sectional area)
10 - 5-7
hypertrophy
Increase in bone size and density

2. major difference between resistance and aerobic exercise (in regards to the heart)...
19-55
Penation - penate
IIx -
Left ventrical chamber size/volume much higher in endurance athletes

3. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Decreases - increases
Different planes - different directions
Compact - dense outer shell
Blood supply - synovial fluid

4. increase in muscle strenght or mass =
Capillary density
Increase in bone size and density
Increase - decrease
Fibrous connective tissues that surround a separate different organizational levels of muscle

5. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Periphery - diameter
Elastin
Cardiac output - stroke volume
exhaustion

6. intensity-related overtraining shows...
metabolic specificity
No hormonal changes - must look for sympathetic overtraining syndrome signs
Increased parasympathetic activity at rest and w/exercise
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

7. sites where connective tissue can increase: (3)
Calcium
Calcium
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
Minimal esential strain - thought to be 1/10 force needed to fracture.

8. high correlations between ____ ______ and ______ _______ concentrations have been shown
Different planes - different directions
Neural activation - precise mechanism
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Blood lactate - growth hormone

9. high correlations between ____ ______ and ______ _______ concentrations have been shown
Decreases
Blood lactate - growth hormone
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Downregulate

10. buffering capacity of skeletal muscle
Onset
Increase acid-base balance during excercise
Increase of muscle size/CSA (cross-sectional area)
power

11. metabolic factors include...
Sprint - aerobic endurance
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Androgen receptor - testosterone - testosterone derivatives
Low to moderate intensity w/high volume and short rest intervals (body-building)

12. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
exhaustion
resistance development
Factors that stiumulate new bone formation
Peripheral - global

13. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Frequency - volume - intensity
stability
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

14. AR: (reacts with ______ and _______ ________)
Interface between nerve and skeletal muscle.
Weight bearing
resistance development
Androgen receptor - testosterone - testosterone derivatives

15. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Parallel
No hormonal changes - must look for sympathetic overtraining syndrome signs
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Frequency - volume - intensity

16. heavy RT ___________ blood flow to the working muscles
muscular endurance
Decreases
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Periosteum

17. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Fibrous connective tissues that surround a separate different organizational levels of muscle
neuromuscular specificity
Frequency - volume - intensity

18. recent study shown that RT can hinder ________ improvements
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
VO2max
Procollagen - synthesized and secreted by fibroblasts
Blood supply - synovial fluid

19. excessive training on a short-term basis is called...
Increase acid-base balance during excercise
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
Left ventrical chamber size/volume much higher in endurance athletes

20. stroke volume and cardiac output increase mostly during the ________ phase
general adaption syndrome
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Eccentric
More testosterone levels for assistive exercises

21. ventilation is elevated during the set but _________ during the first minute of recovery
Greater than or equal to 16
Neural activation - precise mechanism
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Goes up further

22. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase speed/explosiveness
Protein deposition
Higher (counter-productive to force development)

23. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical loading - bone modeling
Mechanical forces created during exercise
Androgen receptor - testosterone - testosterone derivatives
Body-building - circuit

24. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Collagen molecules from osteoblasts
Elastin
Body-building - circuit
alarm reaction

25. blood pressure response is higher in the ______ phase
Low to moderate intensity w/high volume and short rest intervals (body-building)
Concentric
Shortens
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

26. become mineralized as calcium phosphate crystals or ________
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Decreases - increases
Increase speed/explosiveness
Hydroxyapatite

27. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
16 -38
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
2 or fewer

28. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Increase - decrease
Low to moderate intensity w/high volume and short rest intervals (body-building)
Tendon stiffness
Gene expression - protein sythesis

29. insulin rates ________ blood glucose and amino acid changes
Valsalva maneuver
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Parallel
Blood lactate - growth hormone

30. primary stimulus for growth of tendons - ligaments and fascia are the
exhaustion
Mechanical forces created during exercise
T
48

31. immobilization of a joint...
Neural activation - precise mechanism
general adaption syndrome
Spongy - bridges cortical bone
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

32. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
2 or fewer
Tendon stiffness
Cardiac output - stroke volume
Sprint - aerobic endurance

33. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
F
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Peak bone mass
Mechanical loading - bone modeling

34. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Tendon stiffness
Valsalva maneuver
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Progressive overload

35. anaerobic training increases the _____ of the NMJ
Area
strength endurance
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
muscular endurance

36. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Area
Onset
2 or fewer

37. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Motor cortex
Rough form found in intervertebral disks of spine and where tendons attach to bones

38. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
maximal strength
Nutrients - synovial fluid - articular cartilage
Structural - spine - hip
19-55

39. Synchronization is critical to ____ of force production
Timing
II - I - fast-twitch
The spinal cord (along the corticopinal tracts)
Weight bearing

40. RT increases epinephrine - _______ & ________
Increased parasympathetic activity at rest and w/exercise
Neural recruitment
Norepinephrine - dopamine
Interface between nerve and skeletal muscle.

41. new myofilaments are added to the _______ myofibril - increasing the ______
F
stability
Periphery - diameter
general adaption syndrome

42. endocrine adaptations and responses to anaerobic training: (4)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
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
Weight bearing
Tendon stiffness

43. these cardio responses increase significantly during RT: (4)
They're all recruited in consecutive order to produce maximum force
Concentric
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
F

44. maximum bone mass achieved...
Peak bone mass
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
mechanical specificity
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

45. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Interface between nerve and skeletal muscle.
Onset
Procollagen - synthesized and secreted by fibroblasts

46. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Procollagen - synthesized and secreted by fibroblasts
Timing

47. force transmission per unit of strain - or tendon elongation...
Neural recruitment
Micro fractures - structural fatigue
Tendon stiffness
2 or fewer

48. ligaments contain elastic fibers or ______
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Ventilation equivalent for oxygen
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Elastin

49. larger pennation angles can accomodate greater _____ ________
Protein deposition
Nutrients - synovial fluid - articular cartilage
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Young - mature

50. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Mechanical forces created during exercise
Decreases - increases
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'