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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. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Lactate threshold

2. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
F
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
II - I - fast-twitch

3. degree blood flow is increased depends on the: (3)
power
Glycolitic - metabolites
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Protein deposition

4. process of protein synthesis (3)
Increased parasympathetic activity at rest and w/exercise
Structural - spine - hip
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

5. trabecular bone
Spongy - bridges cortical bone
Shortens
Peak bone mass
Blood supply - synovial fluid

6. parent protein
Spongy - bridges cortical bone
Procollagen - synthesized and secreted by fibroblasts
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
F

7. recent study shown that RT can hinder ________ improvements
muscular endurance
VO2max
Periphery - diameter
T

8. stress fractures are ___ ______ and are caused by ____ ______
Firing rate - recruitment
Glycolitic - metabolites
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Micro fractures - structural fatigue

9. EMG studies show increases in _____ ______ but not the ____ ______
Cross-linking
Neural activation - precise mechanism
Found on articulating surface of bones
Bone - tendon - and ligaments - cartilage

10. Neural adaptaions begin in the
Motor cortex
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
F
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

11. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Neural activation - precise mechanism
Decreases - increases
Structural - spine - hip
Capillary density

12. reflex potentiation is increased by____ to ____ % w/resistance training
Onset
19-55
Mechanical forces created during exercise
Parallel

13. ust be done at a high enough intensity to be above the _______ _______
Young - mature
Sprint - aerobic endurance
stability
Lactate threshold

14. volume-related overtraining shows: (3)
Glycolitic - metabolites
Increase in bone size and density
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Increase in number of muscle cells through longitudinal splitting - rather than lateral

15. protein synthesis is elevated up to _____ hours after acute RT
48
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Progressive overload
ATPhase - oxidative

16. immobilization of a joint...
Hydroxyapatite
10 - 5-7
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

17. yperplasia
Decreases - increases
Increase in number of muscle cells through longitudinal splitting - rather than lateral
maximal strength
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

18. stress fractures are ___ ______ and are caused by ____ ______
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Micro fractures - structural fatigue
VO2max

19. greater acute growth hormone response =
IIx -
Greater ability to tolerate and sustain prolonged high exercise intensitites
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Hydroxyapatite

20. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Factors that stiumulate new bone formation
Reservoir - IIx - IIax - IIa - IIac - IIc
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

21. interval training shown to increase BC by ___ to ____ %
Androgen receptor - testosterone - testosterone derivatives
Marrow cavity -
Training one limb can result in increase of strength in the other too
16 -38

22. neuromuscular junction (NMJ)
Bone mineral density - quantity of mineral deposited in a given bone area
Fibrous connective tissues that surround a separate different organizational levels of muscle
Interface between nerve and skeletal muscle.
Hydroxyapatite

23. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Onset
Glycolitic - metabolites
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
10 - 5-7

24. RT increases epinephrine - _______ & ________
Decreases - increases
ATPhase - oxidative
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Norepinephrine - dopamine

25. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Collagen
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
muscular endurance

26. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Increase speed/explosiveness
Reservoir - IIx - IIax - IIa - IIac - IIc
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

27. ncrease nearal drive comes from (3)
VO2max
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Increase of muscle size/CSA (cross-sectional area)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

28. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Rough form found in intervertebral disks of spine and where tendons attach to bones
strength
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

29. sprint training enhances ____ release - useful for speed and power production
Bone mineral density - quantity of mineral deposited in a given bone area
Calcium
Protein - carbohydrate
Increase speed/explosiveness

30. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Neural activation - precise mechanism
Body-building - circuit
maximal strength
Increase in bone size and density

31. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Downregulate
Not as many
ATPhase - oxidative

32. stroke volume and cardiac output increase mostly during the ________ phase
Marrow cavity -
Eccentric
Different planes - different directions
Ventilation equivalent for oxygen

33. type I for: _____ _______ ________ and type II for ______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Different planes - different directions
Bone - tendon - and ligaments - cartilage
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

34. ______ bone may be more responsive to osteogenic stimuli than ______ bone
ATPhase - oxidative
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Nutrients - synovial fluid - articular cartilage
Young - mature

35. insulin rates ________ blood glucose and amino acid changes
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Parallel

36. major difference between resistance and aerobic exercise (in regards to the heart)...
hypertrophy
Left ventrical chamber size/volume much higher in endurance athletes
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
mechanical specificity

37. to surpass the MES - an exercise must be ____ _____
Frequency - volume - intensity
Weight bearing
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
PH

38. these cardio responses increase significantly during RT: (4)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Micro fractures - structural fatigue
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

39. use ______ excercises to directly load the ____ and the ______
Bone - tendon - and ligaments - cartilage
Protein - carbohydrate
Structural - spine - hip
Collagen molecules from osteoblasts

40. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Mechanical forces created during exercise
Downregulate
Area
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

41. a _______-________ supplement before and after a workout can attenuate AR downregulation
Cross-linking
Protein - carbohydrate
They're all recruited in consecutive order to produce maximum force
2 or fewer

42. ventilation is elevated during the set but _________ during the first minute of recovery
II - I - fast-twitch
Compact - dense outer shell
Goes up further
Excessive soreness and fatigue

43. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
19-55
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Factors that stiumulate new bone formation
6 - few workouts

44. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Mechanical loading - bone modeling
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
mechanical specificity

45. RT increases the angle of _______ in _______ muscels
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Structural - spine - hip
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Penation - penate

46. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
PH
Capillary density
IIx -
exhaustion

47. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechanical forces created during exercise
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
Mechano growth factor
Increase - decrease

48. maximum bone mass achieved...
Peak bone mass
maximal strength
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
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

49. endocrine adaptations and responses to anaerobic training: (4)
Mechanical forces created during exercise
Increase acid-base balance during excercise
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
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

50. buffering capacity of skeletal muscle
resistance development
Mechano growth factor
Fibrous connective tissues that surround a separate different organizational levels of muscle
Increase acid-base balance during excercise