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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. osteogenic stiumuli
6 - few workouts
Left ventrical chamber size/volume much higher in endurance athletes
Collagen molecules from osteoblasts
Factors that stiumulate new bone formation

2. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
2 or fewer
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

3. heavy RT ___________ blood flow to the working muscles
Decreases
Mechanical forces created during exercise
F
Protein - carbohydrate

4. primary structural component of all connective tissue...
Collagen
VO2max
T
Increase of muscle size/CSA (cross-sectional area)

5. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Decreases
Collagen molecules from osteoblasts

6. fibrous cartilage
metabolic specificity
Rough form found in intervertebral disks of spine and where tendons attach to bones
IIx -
T

7. muscle fiber hypertrohy requires ______ workouts
1. increase in collagen fibril diameter 2. greater # of covalent cross-links within a hypertrophied fiber 3. increase in the # of collagen fibrils 4. increase in packing density of collagen fibrils
Greater than or equal to 16
power
Onset

8. blood vessels from the _____ ______ extend into the dense cortical bone
Timing
Higher (counter-productive to force development)
Protein - carbohydrate
Marrow cavity -

9. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Periosteum
Penation - penate
Hydroxyapatite

10. glycogen content can rise as much as ______% after only 5 months of body-building style programs
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Fast-twitch only - explosive movements (less than a second) ex. plyo
Periphery - diameter
112

11. Synchronization is critical to ____ of force production
metabolic specificity
resistance development
Norepinephrine - dopamine
Timing

12. programs designed to stimulate bone growth need to incorporate: (6)
T
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Different planes - different directions

13. osteogenic stiumuli
Blood supply - synovial fluid
Blood supply - synovial fluid
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Factors that stiumulate new bone formation

14. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Sprint - aerobic endurance
resistance development
Peripheral - global
Decreases - increases

15. sprint training enhances ____ release - useful for speed and power production
Training one limb can result in increase of strength in the other too
Not as many
Calcium
Valsalva maneuver

16. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Fibrous connective tissues that surround a separate different organizational levels of muscle
Mechano growth factor
Protein - carbohydrate

17. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
metabolic specificity
Increase - decrease
Protein - carbohydrate
Glycolitic - metabolites

18. selective recruitment
exhaustion
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
II - I - fast-twitch
Fast-twitch only - explosive movements (less than a second) ex. plyo

19. cortical bone
Compact - dense outer shell
Progressive overload
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
2 or fewer

20. receptors tend to ___________ over time when exposed consistently to high levels of hormones
16 -38
Downregulate
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Bone mineral density - quantity of mineral deposited in a given bone area

21. yperplasia
Area
Weight bearing
Increase speed/explosiveness
Increase in number of muscle cells through longitudinal splitting - rather than lateral

22. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Downregulate
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Different planes - different directions

23. AR: (reacts with ______ and _______ ________)
Decreases - increases
Gene expression - protein sythesis
Androgen receptor - testosterone - testosterone derivatives
Neural activation - precise mechanism

24. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
19-55
16 -38
Reservoir - IIx - IIax - IIa - IIac - IIc

25. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Peripheral - global
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increase speed/explosiveness

26. 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.
Motor cortex
Micro fractures - structural fatigue
Increased parasympathetic activity at rest and w/exercise

27. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Left ventrical chamber size/volume much higher in endurance athletes
general adaption syndrome
Eccentric
Tendon stiffness

28. neuromuscular junction (NMJ)
Penation - penate
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Interface between nerve and skeletal muscle.
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

29. parent protein
Weight bearing
PH
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Procollagen - synthesized and secreted by fibroblasts

30. ncrease nearal drive comes from (3)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Eccentric
neuromuscular specificity

31. overtraining
Greater than or equal to 16
Motor cortex
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
muscular endurance

32. muscle fiber hypertrohy requires ______ workouts
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Protein - carbohydrate
resistance development
Greater than or equal to 16

33. ______ bone may be more responsive to osteogenic stimuli than ______ bone
II - I - fast-twitch
Young - mature
Penation - penate
exhaustion

34. trabecular bone
Area
Neural activation - precise mechanism
Spongy - bridges cortical bone
Peak bone mass

35. new myofilaments are added to the _______ myofibril - increasing the ______
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Young - mature
Periphery - diameter
Not as many

36. force transmission per unit of strain - or tendon elongation...
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
Tendon stiffness
Decreases
Increase acid-base balance during excercise

37. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Tendon stiffness
II - I - fast-twitch
Blood supply - synovial fluid

38. recent study shown that RT can hinder ________ improvements
ATPhase - oxidative
Cross-linking
Periphery - diameter
VO2max

39. new myofilaments are added to the _______ myofibril - increasing the ______
Greater than or equal to 16
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Cardiac output - stroke volume
Periphery - diameter

40. fascia
II - I - fast-twitch
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Fibrous connective tissues that surround a separate different organizational levels of muscle

41. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
Found on articulating surface of bones
Goes up further
Factors that stiumulate new bone formation

42. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Peripheral - global
Training one limb can result in increase of strength in the other too

43. these cardio responses increase significantly during RT: (4)
Sprint - aerobic endurance
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Valsalva maneuver
Collagen

44. volume-related overtraining shows: (3)
Bone mineral density - quantity of mineral deposited in a given bone area
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Fibrous connective tissues that surround a separate different organizational levels of muscle
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

45. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Firing rate - recruitment
Decreases - increases
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Androgen receptor - testosterone - testosterone derivatives

46. weightlifters show larger left atrial dimension than body-builders - T/F?
VO2max
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
F

47. larger pennation angles can accomodate greater _____ ________
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
The spinal cord (along the corticopinal tracts)
Protein deposition
Hydroxyapatite

48. ventilation is elevated during the set but _________ during the first minute of recovery
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Goes up further
Collagen
Neural recruitment

49. primary stimulus for growth of tendons - ligaments and fascia are the
muscular endurance
Protein - carbohydrate
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Mechanical forces created during exercise

50. 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)
stability
Valsalva maneuver
Minimal esential strain - thought to be 1/10 force needed to fracture.