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. osteogenic stiumuli
Ventilation equivalent for oxygen
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
strength endurance
Factors that stiumulate new bone formation

2. blood vessels from the _____ ______ extend into the dense cortical bone
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
metabolic specificity
Training one limb can result in increase of strength in the other too
Marrow cavity -

3. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Gene expression - protein sythesis
Decreases - increases
16 -38

4. BMD
Mechanical forces created during exercise
Micro fractures - structural fatigue
Bone mineral density - quantity of mineral deposited in a given bone area
10 - 5-7

5. intensity-related overtraining shows...
VO2max
Power - slow-velocity strength
No hormonal changes - must look for sympathetic overtraining syndrome signs
Androgen receptor - testosterone - testosterone derivatives

6. The ability to exert maximal force in the shortest amount of time.
power
Lactate threshold
10 - 5-7
general adaption syndrome

7. high correlations between ____ ______ and ______ _______ concentrations have been shown
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Blood lactate - growth hormone
Fibrous connective tissues that surround a separate different organizational levels of muscle
Collagen molecules from osteoblasts

8. buffering capacity of skeletal muscle
Higher (counter-productive to force development)
muscular endurance
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 acid-base balance during excercise

9. EMG studies show increases in _____ ______ but not the ____ ______
exhaustion
Greater than or equal to 16
PH
Neural activation - precise mechanism

10. The ability of the body to produce low levels of force and maintain them for extended periods of time
Rough form found in intervertebral disks of spine and where tendons attach to bones
muscular endurance
mechanical specificity
Glycolitic - metabolites

11. sympathetic overtraining is...
Decreases - increases
Peak bone mass
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

12. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Cardiac output - stroke volume
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
II - I - fast-twitch
Increase of muscle size/CSA (cross-sectional area)

13. ust be done at a high enough intensity to be above the _______ _______
Weight bearing
Protein - carbohydrate
Lactate threshold
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

14. Synchronization is critical to ____ of force production
Gene expression - protein sythesis
Timing
Area
general adaption syndrome

15. cortical bone
Compact - dense outer shell
Protein - carbohydrate
Neural recruitment
Micro fractures - structural fatigue

16. sprint training enhances ____ release - useful for speed and power production
PH
Calcium
Decreases
Reservoir - IIx - IIax - IIa - IIac - IIc

17. to surpass the MES - an exercise must be ____ _____
The spinal cord (along the corticopinal tracts)
resistance development
Weight bearing
Hydroxyapatite

18. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Micro fractures - structural fatigue
2 or fewer
X - a
They're all recruited in consecutive order to produce maximum force

19. excessive training on a short-term basis is called...
Cross-linking
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
19-55

20. Hypertrophy
Penation - penate
6 - few workouts
maximal strength
Increase of muscle size/CSA (cross-sectional area)

21. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Collagen molecules from osteoblasts
Progressive overload
Bone - tendon - and ligaments - cartilage

22. work large muscles first in a workout =
More testosterone levels for assistive exercises
X - a
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
10 - 5-7

23. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
No hormonal changes - must look for sympathetic overtraining syndrome signs
Training one limb can result in increase of strength in the other too
Fibrous connective tissues that surround a separate different organizational levels of muscle
strength

24. heavy RT ___________ blood flow to the working muscles
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Decreases
maximal strength
Factors that stiumulate new bone formation

25. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Interface between nerve and skeletal muscle.
Different planes - different directions
Decreases - increases
Body-building - circuit

26. trabecular bone
Spongy - bridges cortical bone
Micro fractures - structural fatigue
112
Increase in number of muscle cells through longitudinal splitting - rather than lateral

27. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
The spinal cord (along the corticopinal tracts)
maximal strength
II - I - fast-twitch

28. selective recruitment
Hydroxyapatite
Fast-twitch only - explosive movements (less than a second) ex. plyo
exhaustion
X - a

29. excessive training on a short-term basis is called...
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
2 or fewer
Gene expression - protein sythesis
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

30. volume-related overtraining shows: (3)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
alarm reaction

31. anaerobic training increases the _____ of the NMJ
Decreases - increases
Onset
Greater ability to tolerate and sustain prolonged high exercise intensitites
Area

32. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Neural activation - precise mechanism
Bone - tendon - and ligaments - cartilage
general adaption syndrome
metabolic specificity

33. metabolic factors include...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Downregulate
Low to moderate intensity w/high volume and short rest intervals (body-building)
Peak bone mass

34. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
IIx -
Norepinephrine - dopamine
Firing rate - recruitment

35. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
ATPhase - oxidative
Gene expression - protein sythesis
Power - slow-velocity strength
T

36. Size principle
The spinal cord (along the corticopinal tracts)
Left ventrical chamber size/volume much higher in endurance athletes
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
general adaption syndrome

37. RT increases epinephrine - _______ & ________
mechanical specificity
Collagen
Capillary density
Norepinephrine - dopamine

38. RT increases: (4)
Structural - spine - hip
T
Increase acid-base balance during excercise
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

39. sites where connective tissue can increase: (3)
112
II - I - fast-twitch
resistance development
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

40. This can help power exercises because
maximal strength
Increase speed/explosiveness
Found on articulating surface of bones
Training one limb can result in increase of strength in the other too

41. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Increase of muscle size/CSA (cross-sectional area)
Bone - tendon - and ligaments - cartilage
Goes up further
F

42. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Parallel
PH
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

43. weightlifters show larger left atrial dimension than body-builders - T/F?
Glycolitic - metabolites
Higher (counter-productive to force development)
Collagen molecules from osteoblasts
F

44. use ______ excercises to directly load the ____ and the ______
Decreases - increases
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Structural - spine - hip
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

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

Warning: Invalid argument supplied for foreach() in /var/www/html/basicversity.com/show_quiz.php on line 183

46. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Parallel
Gene expression - protein sythesis
VO2max
10 - 5-7

47. increased ventilation efficiency is characterized by a reduced
Minimal esential strain - thought to be 1/10 force needed to fracture.
Ventilation equivalent for oxygen
Mechanical loading - bone modeling
power

48. new bone is formed on the _______ - increasing diameter and strength
IIx -
Periosteum
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
X - a

49. primary structural component of all connective tissue...
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Collagen
Frequency - volume - intensity
Increase acid-base balance during excercise

50. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Structural - spine - hip
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Glycolitic - metabolites