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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. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
F
Increase - decrease
maximal strength

2. force transmission per unit of strain - or tendon elongation...
Increase speed/explosiveness
Tendon stiffness
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Factors that stiumulate new bone formation

3. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
hypertrophy
neuromuscular specificity
Fibrous connective tissues that surround a separate different organizational levels of muscle

4. type I for: _____ _______ ________ and type II for ______
Shortens
Mechano growth factor
Bone - tendon - and ligaments - cartilage
Training one limb can result in increase of strength in the other too

5. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Higher (counter-productive to force development)
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase - decrease

6. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Firing rate - recruitment
Eccentric
Sprint - aerobic endurance

7. anaerobic training increases the _____ of the NMJ
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
Frequency - volume - intensity
Neural activation - precise mechanism

8. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreases - increases
Increased parasympathetic activity at rest and w/exercise
Higher (counter-productive to force development)

9. anaerobic excercise substantially reduces ______ in both muscle and blood
hypertrophy
Not as many
PH
Gene expression - protein sythesis

10. primary structural component of all connective tissue...
Collagen
Increased parasympathetic activity at rest and w/exercise
ATPhase - oxidative
Micro fractures - structural fatigue

11. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Mechano growth factor
Increase - decrease
Onset
Eccentric

12. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Motor cortex
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
hypertrophy

13. ________ or _______ training could impact cardiovascular response though
The spinal cord (along the corticopinal tracts)
Body-building - circuit
6 - few workouts
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

14. interval training shown to increase BC by ___ to ____ %
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Different planes - different directions
Decreases
16 -38

15. speed and power training depend on optimal...
Progressive overload
II - I - fast-twitch
Neural recruitment
Concentric

16. work large muscles first in a workout =
More testosterone levels for assistive exercises
Mechano growth factor
2 or fewer
Periosteum

17. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

18. osteogenic stiumuli
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Factors that stiumulate new bone formation
Capillary density
Frequency - volume - intensity

19. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
6 - few workouts
Higher (counter-productive to force development)
Progressive overload
Minimal esential strain - thought to be 1/10 force needed to fracture.

20. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
112
Fibrous connective tissues that surround a separate different organizational levels of muscle
Eccentric
6 - few workouts

21. become mineralized as calcium phosphate crystals or ________
Peak bone mass
Peripheral - global
Hydroxyapatite
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

22. a _______-________ supplement before and after a workout can attenuate AR downregulation
Mechano growth factor
Protein - carbohydrate
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Not as many

23. osteogenic stiumuli
alarm reaction
Training one limb can result in increase of strength in the other too
Factors that stiumulate new bone formation
Collagen molecules from osteoblasts

24. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Nutrients - synovial fluid - articular cartilage
Increase in bone size and density
IIx -
Reservoir - IIx - IIax - IIa - IIac - IIc

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

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26. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
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.
Compact - dense outer shell

27. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Motor cortex
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Mechanical loading - bone modeling
Cardiac output - stroke volume

28. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
power
No hormonal changes - must look for sympathetic overtraining syndrome signs
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
resistance development

29. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Norepinephrine - dopamine
Protein deposition
strength
VO2max

30. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Neural activation - precise mechanism
stability
Blood supply - synovial fluid
Power - slow-velocity strength

31. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Training one limb can result in increase of strength in the other too
Greater than or equal to 16
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
Frequency - volume - intensity

32. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Elastin
112
F

33. degree blood flow is increased depends on the: (3)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Mechanical loading - bone modeling
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
F

34. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Motor cortex
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

35. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
muscular endurance
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Left ventrical chamber size/volume much higher in endurance athletes

36. yogenesis
Procollagen - synthesized and secreted by fibroblasts
6 - few workouts
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Peak bone mass

37. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
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
10 - 5-7
Mechanical loading - bone modeling

38. insulin rates ________ blood glucose and amino acid changes
Penation - penate
metabolic specificity
maximal strength
Parallel

39. protein synthesis is elevated up to _____ hours after acute RT
Firing rate - recruitment
Peripheral - global
48
Motor cortex

40. increased buffering capacity allows
10 - 5-7
Decreases - increases
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Shortens

41. specific changes within a tendon are: (4)
Peak bone mass
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
Collagen
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

42. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Mechano growth factor
Mechanical loading - bone modeling
resistance development

43. blood vessels from the _____ ______ extend into the dense cortical bone
Blood lactate - growth hormone
Gene expression - protein sythesis
Marrow cavity -
Glycolitic - metabolites

44. to surpass the MES - an exercise must be ____ _____
Structural - spine - hip
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Cross-linking
Weight bearing

45. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Greater than or equal to 16
Reservoir - IIx - IIax - IIa - IIac - IIc
Peripheral - global

46. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Ventilation equivalent for oxygen
T
Micro fractures - structural fatigue
Parallel

47. heavy RT ___________ blood flow to the working muscles
Decreases
Elastin
6 - few workouts
Greater ability to tolerate and sustain prolonged high exercise intensitites

48. same effect with ______ ________
Capillary density
Mechanical forces created during exercise
Blood supply - synovial fluid
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

49. Bilateral deficit
Decreases
Frequency - volume - intensity
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
general adaption syndrome

50. RT increases epinephrine - _______ & ________
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Norepinephrine - dopamine
Increase in bone size and density
Progressive overload