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Resistance Training Concepts

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Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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. hyaline cartilage
Motor cortex
Found on articulating surface of bones
stability
strength

2. parasympathetic overtraining is...
IIx -
Collagen
Increased parasympathetic activity at rest and w/exercise
Reservoir - IIx - IIax - IIa - IIac - IIc

3. MES
19-55
Minimal esential strain - thought to be 1/10 force needed to fracture.
Training one limb can result in increase of strength in the other too
Motor cortex

4. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
2 or fewer
general adaption syndrome
Training one limb can result in increase of strength in the other too

5. larger pennation angles can accomodate greater _____ ________
Protein deposition
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase of muscle size/CSA (cross-sectional area)
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

6. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Fast-twitch only - explosive movements (less than a second) ex. plyo
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Timing
Higher (counter-productive to force development)

7. speed and power training depend on optimal...
Mechanical forces created during exercise
Neural recruitment
Reservoir - IIx - IIax - IIa - IIac - IIc
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

8. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Marrow cavity -
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
Neural activation - precise mechanism

9. bone matrix
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Penation - penate
Collagen molecules from osteoblasts
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

10. ____ in synthesis and ______ in degradation
muscular endurance
Increase - decrease
Mechanical forces created during exercise
VO2max

11. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
Shortens
Goes up further
Decreases

12. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Blood supply - synovial fluid
Blood supply - synovial fluid
Left ventrical chamber size/volume much higher in endurance athletes
Onset

13. This can help power exercises because
Increase speed/explosiveness
Glycolitic - metabolites
2 or fewer
Rough form found in intervertebral disks of spine and where tendons attach to bones

14. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Mechano growth factor
Sprint - aerobic endurance
ATPhase - oxidative

15. become mineralized as calcium phosphate crystals or ________
Protein deposition
Androgen receptor - testosterone - testosterone derivatives
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Hydroxyapatite

16. sprint training enhances ____ release - useful for speed and power production
Young - mature
Calcium
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

17. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
Increase in number of muscle cells through longitudinal splitting - rather than lateral
X - a
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

18. fibrous cartilage
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Motor cortex
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Rough form found in intervertebral disks of spine and where tendons attach to bones

19. ust be done at a high enough intensity to be above the _______ _______
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Lactate threshold
Androgen receptor - testosterone - testosterone derivatives
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

20. Cross-education
Fibrous connective tissues that surround a separate different organizational levels of muscle
strength endurance
Training one limb can result in increase of strength in the other too
Minimal esential strain - thought to be 1/10 force needed to fracture.

21. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
19-55
Periosteum
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Blood supply - synovial fluid

22. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Nutrients - synovial fluid - articular cartilage
Progressive overload
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

23. programs designed to stimulate bone growth need to incorporate: (6)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Greater than or equal to 16
Decreases - increases

24. work large muscles first in a workout =
112
2 or fewer
More testosterone levels for assistive exercises
Area

25. BMD
Penation - penate
Increase - decrease
Decreases - increases
Bone mineral density - quantity of mineral deposited in a given bone area

26. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Decreases - increases
Reservoir - IIx - IIax - IIa - IIac - IIc
Motor cortex

27. Bilateral deficit
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Area
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

28. ventilation is elevated during the set but _________ during the first minute of recovery
Power - slow-velocity strength
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Goes up further

29. due to muscle size increase - ________ _______ decreases
112
No hormonal changes - must look for sympathetic overtraining syndrome signs
Nutrients - synovial fluid - articular cartilage
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

30. The ability to exert maximal force in the shortest amount of time.
Area
Factors that stiumulate new bone formation
F
power

31. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
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
stability
Cross-linking

32. glycogen content can rise as much as ______% after only 5 months of body-building style programs
19-55
Glycolitic - metabolites
Mechano growth factor
112

33. degree blood flow is increased depends on the: (3)
Left ventrical chamber size/volume much higher in endurance athletes
Penation - penate
Higher (counter-productive to force development)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

34. increased buffering capacity allows
stability
Rough form found in intervertebral disks of spine and where tendons attach to bones
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Marrow cavity -

35. parent protein
Procollagen - synthesized and secreted by fibroblasts
exhaustion
Downregulate
Elastin

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

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37. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Area
Frequency - volume - intensity
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Glycolitic - metabolites

38. RT increases: (4)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Capillary density
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
hypertrophy

39. parasympathetic overtraining is...
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
Different planes - different directions
Body-building - circuit
Increased parasympathetic activity at rest and w/exercise

40. weightlifters show larger left atrial dimension than body-builders - T/F?
Cardiac output - stroke volume
Ventilation equivalent for oxygen
F
Glycolitic - metabolites

41. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
metabolic specificity
power
II - I - fast-twitch
Collagen molecules from osteoblasts

42. major difference between resistance and aerobic exercise (in regards to the heart)...
Periphery - diameter
T
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Left ventrical chamber size/volume much higher in endurance athletes

43. endocrine adaptations and responses to anaerobic training: (4)
Mechanical forces created during exercise
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Capillary density
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

44. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Frequency - volume - intensity
Firing rate - recruitment
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Nutrients - synovial fluid - articular cartilage

45. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
Glycolitic - metabolites
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
hypertrophy

46. heavy RT ___________ blood flow to the working muscles
Decreases
The spinal cord (along the corticopinal tracts)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

47. overtraining
Procollagen - synthesized and secreted by fibroblasts
Fast-twitch only - explosive movements (less than a second) ex. plyo
Area
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

48. to surpass the MES - an exercise must be ____ _____
Lactate threshold
Shortens
Weight bearing
Left ventrical chamber size/volume much higher in endurance athletes

49. glycolytic training ______ the rest cycle
Tendon stiffness
Protein deposition
48
Shortens

50. ligaments contain elastic fibers or ______
Increase in bone size and density
Tendon stiffness
Elastin
The spinal cord (along the corticopinal tracts)

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Resistance Training Concepts

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