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Resistance Training Concepts

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Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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. blood pressure response is higher in the ______ phase
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
F
Greater ability to tolerate and sustain prolonged high exercise intensitites
Concentric

2. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Young - mature

3. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increased parasympathetic activity at rest and w/exercise
PH
hypertrophy

4. these cardio responses increase significantly during RT: (4)
Valsalva maneuver
II - I - fast-twitch
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Protein deposition

5. neuromuscular junction (NMJ)
Parallel
6 - few workouts
Interface between nerve and skeletal muscle.
Periosteum

6. reflex potentiation is increased by____ to ____ % w/resistance training
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Power - slow-velocity strength
19-55
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

7. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Onset
Excessive soreness and fatigue
X - a
Minimal esential strain - thought to be 1/10 force needed to fracture.

8. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
resistance development
Factors that stiumulate new bone formation
Neural activation - precise mechanism

9. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
Blood lactate - growth hormone
Timing
Blood lactate - growth hormone

10. insulin rates ________ blood glucose and amino acid changes
The spinal cord (along the corticopinal tracts)
Not as many
Parallel
Fast-twitch only - explosive movements (less than a second) ex. plyo

11. trabecular bone
Shortens
VO2max
Spongy - bridges cortical bone
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

12. increased buffering capacity allows
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Excessive soreness and fatigue
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Fast-twitch only - explosive movements (less than a second) ex. plyo

13. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Area
Increase speed/explosiveness

14. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
Interface between nerve and skeletal muscle.
Concentric
Body-building - circuit

15. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Weight bearing
alarm reaction
Low to moderate intensity w/high volume and short rest intervals (body-building)

16. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
They're all recruited in consecutive order to produce maximum force
Elastin
Blood supply - synovial fluid
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

17. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
112
Factors that stiumulate new bone formation
2 or fewer

18. RT increases: (4)
Increased parasympathetic activity at rest and w/exercise
Spongy - bridges cortical bone
Neural recruitment
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

19. anabolic hormones (4)

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20. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Goes up further
The spinal cord (along the corticopinal tracts)
Reservoir - IIx - IIax - IIa - IIac - IIc

21. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Increase in bone size and density
Glycolitic - metabolites
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Different planes - different directions

22. interval training shown to increase BC by ___ to ____ %
They're all recruited in consecutive order to produce maximum force
Periosteum
16 -38
VO2max

23. can happen in as little as _____ weeks (in trained athletes)
Nutrients - synovial fluid - articular cartilage
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Bone mineral density - quantity of mineral deposited in a given bone area
2 or fewer

24. volume-related overtraining shows: (3)
Bone - tendon - and ligaments - cartilage
Blood lactate - growth hormone
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Downregulate

25. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Penation - penate
Frequency - volume - intensity
T
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

26. ________ or _______ training could impact cardiovascular response though
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Peak bone mass
Different planes - different directions
Body-building - circuit

27. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Periosteum
Excessive soreness and fatigue
Weight bearing
Onset

28. osteoblasts
Left ventrical chamber size/volume much higher in endurance athletes
Periosteum
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Tendon stiffness

29. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Progressive overload
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
IIx -
112

30. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Concentric
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

31. excessively high volume (beyond the athlete's ability to recover) can result in...
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Excessive soreness and fatigue
They're all recruited in consecutive order to produce maximum force
T

32. sympathetic overtraining is...
Peripheral - global
Neural activation - precise mechanism
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
2 or fewer

33. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Nutrients - synovial fluid - articular cartilage
Frequency - volume - intensity
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
exhaustion

34. excessively high volume (beyond the athlete's ability to recover) can result in...
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Excessive soreness and fatigue
They're all recruited in consecutive order to produce maximum force
Micro fractures - structural fatigue

35. stroke volume and cardiac output increase mostly during the ________ phase
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Eccentric
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
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

36. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
stability
Peak bone mass
19-55

37. Mechanical factors include
Peak bone mass
Power - slow-velocity strength
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
power

38. MES
Sprint - aerobic endurance
Minimal esential strain - thought to be 1/10 force needed to fracture.
F
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

39. psychological factors: (12)
Increased parasympathetic activity at rest and w/exercise
F
Neural recruitment
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

40. ________ or _______ training could impact cardiovascular response though
Firing rate - recruitment
Firing rate - recruitment
Valsalva maneuver
Body-building - circuit

41. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
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)
Reservoir - IIx - IIax - IIa - IIac - IIc

42. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Progressive overload
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Training one limb can result in increase of strength in the other too

43. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Bone - tendon - and ligaments - cartilage
Fast-twitch only - explosive movements (less than a second) ex. plyo
Greater ability to tolerate and sustain prolonged high exercise intensitites

44. fascia
Onset
Micro fractures - structural fatigue
Fibrous connective tissues that surround a separate different organizational levels of muscle
Spongy - bridges cortical bone

45. new bone is formed on the _______ - increasing diameter and strength
Parallel
Periosteum
Increase - decrease
Reservoir - IIx - IIax - IIa - IIac - IIc

46. ____ in synthesis and ______ in degradation
Interface between nerve and skeletal muscle.
Increase - decrease
T
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

47. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Peripheral - global
Norepinephrine - dopamine
Progressive overload
Greater ability to tolerate and sustain prolonged high exercise intensitites

48. 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)
Excessive soreness and fatigue
Higher (counter-productive to force development)
IIx -

49. blood pressure response is higher in the ______ phase
Concentric
Tendon stiffness
alarm reaction
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

50. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Body-building - circuit
Nutrients - synovial fluid - articular cartilage
Young - mature
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

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Resistance Training Concepts

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