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. ust be done at a high enough intensity to be above the _______ _______
Spongy - bridges cortical bone
48
Lactate threshold
Different planes - different directions

2. RT increases the angle of _______ in _______ muscels
F
Reservoir - IIx - IIax - IIa - IIac - IIc
Penation - penate
Marrow cavity -

3. cartilage functions: (3)
Glycolitic - metabolites
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
Higher (counter-productive to force development)

4. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Downregulate
Power - slow-velocity strength
Shortens
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

5. The ability of the body to produce low levels of force and maintain them for extended periods of time
Mechanical forces created during exercise
muscular endurance
Sprint - aerobic endurance
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

6. sprint training enhances ____ release - useful for speed and power production
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
No hormonal changes - must look for sympathetic overtraining syndrome signs
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Calcium

7. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
Cardiac output - stroke volume
Increased parasympathetic activity at rest and w/exercise
Excessive soreness and fatigue

8. interval training shown to increase BC by ___ to ____ %
Neural recruitment
16 -38
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Procollagen - synthesized and secreted by fibroblasts

9. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Parallel
Rough form found in intervertebral disks of spine and where tendons attach to bones
Structural - spine - hip

10. bone matrix
Periphery - diameter
Collagen molecules from osteoblasts
Bone - tendon - and ligaments - cartilage
Elastin

11. RT increases epinephrine - _______ & ________
Norepinephrine - dopamine
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
2 or fewer
They're all recruited in consecutive order to produce maximum force

12. osteoblasts
Compact - dense outer shell
Peripheral - global
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Procollagen - synthesized and secreted by fibroblasts

13. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increase speed/explosiveness
hypertrophy
Training one limb can result in increase of strength in the other too

14. primary structural component of all connective tissue...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Collagen
Shortens
PH

15. The ability of the body to maintain postural equilibrium and support joints during movement.
Concentric
Found on articulating surface of bones
VO2max
stability

16. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Collagen
Excessive soreness and fatigue
The spinal cord (along the corticopinal tracts)

17. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
F
F
48
X - a

18. parasympathetic overtraining is...
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Increased parasympathetic activity at rest and w/exercise
Cardiac output - stroke volume

19. stroke volume and cardiac output increase mostly during the ________ phase
48
Concentric
Eccentric
Power - slow-velocity strength

20. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
II - I - fast-twitch
Rough form found in intervertebral disks of spine and where tendons attach to bones
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

21. RT increases the angle of _______ in _______ muscels
They're all recruited in consecutive order to produce maximum force
Different planes - different directions
Penation - penate
Parallel

22. cortical bone
Excessive soreness and fatigue
Onset
Compact - dense outer shell
Calcium

23. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
F
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
strength endurance
T

24. glycolytic training ______ the rest cycle
Mechano growth factor
T
Shortens
Mechanical loading - bone modeling

25. sites where connective tissue can increase: (3)
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
maximal strength
Hydroxyapatite
Area

26. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
16 -38
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Increase - decrease

27. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
Spongy - bridges cortical bone
They're all recruited in consecutive order to produce maximum force
Collagen molecules from osteoblasts

28. The ability of the body to produce low levels of force and maintain them for extended periods of time
neuromuscular specificity
Greater than or equal to 16
10 - 5-7
muscular endurance

29. degree blood flow is increased depends on the: (3)
48
Progressive overload
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

30. weightlifters show larger left atrial dimension than body-builders - T/F?
Training one limb can result in increase of strength in the other too
F
Ventilation equivalent for oxygen
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

31. cortical bone
Cross-linking
Neural recruitment
48
Compact - dense outer shell

32. overtraining
Mechanical forces created during exercise
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Sprint - aerobic endurance
Concentric

33. major difference between resistance and aerobic exercise (in regards to the heart)...
Blood supply - synovial fluid
Calcium
Periosteum
Left ventrical chamber size/volume much higher in endurance athletes

34. type I for: _____ _______ ________ and type II for ______
Procollagen - synthesized and secreted by fibroblasts
16 -38
Minimal esential strain - thought to be 1/10 force needed to fracture.
Bone - tendon - and ligaments - cartilage

35. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Penation - penate
T
Not as many
Greater than or equal to 16

36. The ability to exert maximal force in the shortest amount of time.
power
neuromuscular specificity
Fast-twitch only - explosive movements (less than a second) ex. plyo
They're all recruited in consecutive order to produce maximum force

37. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
metabolic specificity
Greater ability to tolerate and sustain prolonged high exercise intensitites

38. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Excessive soreness and fatigue
Compact - dense outer shell
Area

39. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Increased parasympathetic activity at rest and w/exercise
112
Tendon stiffness
maximal strength

40. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
T
Bone - tendon - and ligaments - cartilage
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

41. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
10 - 5-7
Protein - carbohydrate
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

42. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Hydroxyapatite
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Periphery - diameter

43. type IIx change their _________ isoform content to become more ___________
Calcium
ATPhase - oxidative
Ventilation equivalent for oxygen
Fibrous connective tissues that surround a separate different organizational levels of muscle

44. can happen in as little as _____ weeks (in trained athletes)
Structural - spine - hip
2 or fewer
X - a
neuromuscular specificity

45. BMD
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Bone mineral density - quantity of mineral deposited in a given bone area
Peripheral - global
power

46. immobilization of a joint...
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Fibrous connective tissues that surround a separate different organizational levels of muscle
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Collagen

47. excessively high volume (beyond the athlete's ability to recover) can result in...
Norepinephrine - dopamine
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Excessive soreness and fatigue
Mechano growth factor

48. trabecular bone
F
Spongy - bridges cortical bone
Fast-twitch only - explosive movements (less than a second) ex. plyo
F

49. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
6 - few workouts

50. sites where connective tissue can increase: (3)
Concentric
10 - 5-7
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
metabolic specificity