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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. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
F
Timing

2. RT increases: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Motor cortex
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

3. ncrease nearal drive comes from (3)
Decreases
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Rough form found in intervertebral disks of spine and where tendons attach to bones
Androgen receptor - testosterone - testosterone derivatives

4. yperplasia
10 - 5-7
Higher (counter-productive to force development)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Penation - penate

5. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
Marrow cavity -
Fast-twitch only - explosive movements (less than a second) ex. plyo
19-55

6. ligaments contain elastic fibers or ______
Greater than or equal to 16
Elastin
Cross-linking
resistance development

7. blood pressure response is higher in the ______ phase
Area
Periosteum
Concentric
Motor cortex

8. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Blood supply - synovial fluid
Protein - carbohydrate
16 -38

9. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Elastin
Increased parasympathetic activity at rest and w/exercise
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

10. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Eccentric
stability

11. specific changes within a tendon are: (4)
Bone mineral density - quantity of mineral deposited in a given bone area
Frequency - volume - intensity
hypertrophy
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

12. glycolytic training ______ the rest cycle
mechanical specificity
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Shortens

13. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength
F
The spinal cord (along the corticopinal tracts)
strength endurance

14. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Increased parasympathetic activity at rest and w/exercise
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Peripheral - global

15. increased ventilation efficiency is characterized by a reduced
Collagen
strength
Ventilation equivalent for oxygen
Rough form found in intervertebral disks of spine and where tendons attach to bones

16. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
exhaustion
Periosteum
T
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

17. anabolic hormones (4)

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18. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Spongy - bridges cortical bone
112
Timing

19. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
general adaption syndrome
II - I - fast-twitch
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

20. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Different planes - different directions
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

21. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Mechanical loading - bone modeling
Not as many
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Onset

22. The ability of the body to maintain postural equilibrium and support joints during movement.
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Blood supply - synovial fluid
stability
Found on articulating surface of bones

23. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
Gene expression - protein sythesis
Peripheral - global
alarm reaction

24. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
Minimal esential strain - thought to be 1/10 force needed to fracture.
6 - few workouts
Peripheral - global

25. programs designed to stimulate bone growth need to incorporate: (6)
Procollagen - synthesized and secreted by fibroblasts
Frequency - volume - intensity
Micro fractures - structural fatigue
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

26. primary structural component of all connective tissue...
Greater than or equal to 16
Collagen
Not as many
Collagen molecules from osteoblasts

27. hyaline cartilage
Parallel
Found on articulating surface of bones
Mechanical forces created during exercise
maximal strength

28. Mechanical factors include
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Shortens
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

29. The ability of the body to produce low levels of force and maintain them for extended periods of time
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Gene expression - protein sythesis
muscular endurance
II - I - fast-twitch

30. sites where connective tissue can increase: (3)
Downregulate
Weight bearing
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
Ventilation equivalent for oxygen

31. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Fibrous connective tissues that surround a separate different organizational levels of muscle
Gene expression - protein sythesis
Valsalva maneuver

32. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Hydroxyapatite
Firing rate - recruitment
Young - mature
Concentric

33. work large muscles first in a workout =
Timing
More testosterone levels for assistive exercises
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Spongy - bridges cortical bone

34. simultaneous _______ and _______ _______ training can decrease sprint and jump power
16 -38
Sprint - aerobic endurance
Minimal esential strain - thought to be 1/10 force needed to fracture.
Structural - spine - hip

35. immobilization of a joint...
Increase of muscle size/CSA (cross-sectional area)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Neural activation - precise mechanism
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

36. recent study shown that RT can hinder ________ improvements
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Reservoir - IIx - IIax - IIa - IIac - IIc
VO2max

37. Synchronization is critical to ____ of force production
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Not as many
Shortens
Timing

38. reflex potentiation is increased by____ to ____ % w/resistance training
exhaustion
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
19-55
alarm reaction

39. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Spongy - bridges cortical bone
Shortens
Elastin
Gene expression - protein sythesis

40. greater acute growth hormone response =
Progressive overload
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Timing

41. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Procollagen - synthesized and secreted by fibroblasts
Minimal esential strain - thought to be 1/10 force needed to fracture.
Parallel

42. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Lactate threshold
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Protein - carbohydrate
strength

43. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Left ventrical chamber size/volume much higher in endurance athletes
alarm reaction
II - I - fast-twitch
Blood supply - synovial fluid

44. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Blood supply - synovial fluid
Increase speed/explosiveness
Area

45. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Periphery - diameter
Increased parasympathetic activity at rest and w/exercise
VO2max
Mechanical loading - bone modeling

46. speed and power training depend on optimal...
Sprint - aerobic endurance
Marrow cavity -
Neural recruitment
Hydroxyapatite

47. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Not as many
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
maximal strength

48. sprint training enhances ____ release - useful for speed and power production
Greater ability to tolerate and sustain prolonged high exercise intensitites
Calcium
Low to moderate intensity w/high volume and short rest intervals (body-building)
mechanical specificity

49. ________ or _______ training could impact cardiovascular response though
Cardiac output - stroke volume
Androgen receptor - testosterone - testosterone derivatives
Body-building - circuit
Gene expression - protein sythesis

50. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Blood lactate - growth hormone
strength endurance
ATPhase - oxidative