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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. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
Greater ability to tolerate and sustain prolonged high exercise intensitites
Cardiac output - stroke volume
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

2. trabecular bone
alarm reaction
F
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Spongy - bridges cortical bone

3. heavy RT ___________ blood flow to the working muscles
The spinal cord (along the corticopinal tracts)
Decreases
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

4. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
More testosterone levels for assistive exercises
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Young - mature

5. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Mechanical forces created during exercise
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Firing rate - recruitment
Greater ability to tolerate and sustain prolonged high exercise intensitites

6. speed and power training depend on optimal...
Neural recruitment
Micro fractures - structural fatigue
Neural activation - precise mechanism
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

7. Size principle
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Collagen molecules from osteoblasts
10 - 5-7

8. ligaments contain elastic fibers or ______
Progressive overload
Nutrients - synovial fluid - articular cartilage
Elastin
T

9. anabolic hormones (4)

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10. become mineralized as calcium phosphate crystals or ________
Mechano growth factor
Hydroxyapatite
Periosteum
Micro fractures - structural fatigue

11. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Minimal esential strain - thought to be 1/10 force needed to fracture.
VO2max
Peak bone mass
Glycolitic - metabolites

12. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Marrow cavity -
Young - mature
Penation - penate
F

13. sprint training enhances ____ release - useful for speed and power production
Calcium
F
Increased parasympathetic activity at rest and w/exercise
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

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

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15. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Increase acid-base balance during excercise
Timing
Left ventrical chamber size/volume much higher in endurance athletes

16. endocrine adaptations and responses to anaerobic training: (4)
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
neuromuscular specificity
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Compact - dense outer shell

17. yperplasia
Gene expression - protein sythesis
Bone - tendon - and ligaments - cartilage
112
Increase in number of muscle cells through longitudinal splitting - rather than lateral

18. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
More testosterone levels for assistive exercises
IIx -
Firing rate - recruitment
No hormonal changes - must look for sympathetic overtraining syndrome signs

19. type I for: _____ _______ ________ and type II for ______
Tendon stiffness
Bone - tendon - and ligaments - cartilage
Micro fractures - structural fatigue
Protein deposition

20. trabecular bone
Spongy - bridges cortical bone
Found on articulating surface of bones
resistance development
Eccentric

21. Synchronization is critical to ____ of force production
10 - 5-7
Periosteum
Timing
Minimal esential strain - thought to be 1/10 force needed to fracture.

22. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Frequency - volume - intensity
IIx -
Rough form found in intervertebral disks of spine and where tendons attach to bones
Downregulate

23. stress fractures are ___ ______ and are caused by ____ ______
Power - slow-velocity strength
Micro fractures - structural fatigue
Young - mature
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

24. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Peak bone mass
Penation - penate
19-55

25. ventilation is elevated during the set but _________ during the first minute of recovery
Micro fractures - structural fatigue
Weight bearing
Increase - decrease
Goes up further

26. new myofilaments are added to the _______ myofibril - increasing the ______
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Periphery - diameter
6 - few workouts

27. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Factors that stiumulate new bone formation
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
strength

28. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Periosteum
VO2max
Cardiac output - stroke volume
Calcium

29. immobilization of a joint...
X - a
Found on articulating surface of bones
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Blood lactate - growth hormone

30. muscle fiber hypertrohy requires ______ workouts
strength
Greater than or equal to 16
Bone - tendon - and ligaments - cartilage
maximal strength

31. these cardio responses increase significantly during RT: (4)
Protein deposition
Increase in bone size and density
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

32. 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
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Power - slow-velocity strength
Androgen receptor - testosterone - testosterone derivatives

33. selective recruitment
Penation - penate
Higher (counter-productive to force development)
F
Fast-twitch only - explosive movements (less than a second) ex. plyo

34. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Concentric
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

35. use ______ excercises to directly load the ____ and the ______
maximal strength
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Structural - spine - hip
Periphery - diameter

36. due to muscle size increase - ________ _______ decreases
Fast-twitch only - explosive movements (less than a second) ex. plyo
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Norepinephrine - dopamine
Mechano growth factor

37. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Protein deposition
Lactate threshold
neuromuscular specificity
Structural - spine - hip

38. force transmission per unit of strain - or tendon elongation...
II - I - fast-twitch
Tendon stiffness
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
Compact - dense outer shell

39. same effect with ______ ________
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Capillary density
F
Training one limb can result in increase of strength in the other too

40. a _______-________ supplement before and after a workout can attenuate AR downregulation
Periosteum
Protein - carbohydrate
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
muscular endurance

41. excessive training on a short-term basis is called...
Body-building - circuit
Blood supply - synovial fluid
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Cross-linking

42. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Not as many
Training one limb can result in increase of strength in the other too
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

43. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Higher (counter-productive to force development)
10 - 5-7
Nutrients - synovial fluid - articular cartilage
Decreases

44. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
power
Left ventrical chamber size/volume much higher in endurance athletes
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

45. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Power - slow-velocity strength
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

46. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Procollagen - synthesized and secreted by fibroblasts
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Downregulate

47. ____ in synthesis and ______ in degradation
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Increase - decrease
Collagen molecules from osteoblasts
Minimal esential strain - thought to be 1/10 force needed to fracture.

48. cortical bone
Reservoir - IIx - IIax - IIa - IIac - IIc
Compact - dense outer shell
Peak bone mass
Decreases

49. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Fast-twitch only - explosive movements (less than a second) ex. plyo
They're all recruited in consecutive order to produce maximum force
Increase speed/explosiveness

50. AR: (reacts with ______ and _______ ________)
X - a
Decreases
Androgen receptor - testosterone - testosterone derivatives
Timing