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Resistance Training Concepts

Instructions:

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. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
resistance development
10 - 5-7
Reservoir - IIx - IIax - IIa - IIac - IIc
Greater than or equal to 16

2. fascia
Decreases - increases
The spinal cord (along the corticopinal tracts)
Fibrous connective tissues that surround a separate different organizational levels of muscle
Onset

3. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
muscular endurance
112
ATPhase - oxidative
Mechano growth factor

4. protein synthesis is elevated up to _____ hours after acute RT
Increase of muscle size/CSA (cross-sectional area)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Protein - carbohydrate
48

5. RT increases the angle of _______ in _______ muscels
hypertrophy
Penation - penate
Parallel
Spongy - bridges cortical bone

6. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
strength
alarm reaction
112

7. blood vessels from the _____ ______ extend into the dense cortical bone
Shortens
No hormonal changes - must look for sympathetic overtraining syndrome signs
Marrow cavity -
Minimal esential strain - thought to be 1/10 force needed to fracture.

8. reflex potentiation is increased by____ to ____ % w/resistance training
Ventilation equivalent for oxygen
Androgen receptor - testosterone - testosterone derivatives
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
19-55

9. volume-related overtraining shows: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
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
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
Motor cortex

10. sympathetic overtraining is...
Goes up further
Greater than or equal to 16
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
The spinal cord (along the corticopinal tracts)

11. RT increases epinephrine - _______ & ________
Valsalva maneuver
Excessive soreness and fatigue
resistance development
Norepinephrine - dopamine

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

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13. glycolytic training ______ the rest cycle
hypertrophy
Shortens
ATPhase - oxidative
Excessive soreness and fatigue

14. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
stability
Increase acid-base balance during excercise
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Progressive overload

15. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
Training one limb can result in increase of strength in the other too
6 - few workouts
Elastin

16. heavy RT ___________ blood flow to the working muscles
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
Fast-twitch only - explosive movements (less than a second) ex. plyo
Decreases

17. muscle fiber hypertrohy requires ______ workouts
Marrow cavity -
Greater than or equal to 16
Lactate threshold
PH

18. sprint training enhances ____ release - useful for speed and power production
Calcium
48
Periphery - diameter
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

19. immobilization of a joint...
Gene expression - protein sythesis
T
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Tendon stiffness

20. blood pressure response is higher in the ______ phase
Concentric
Timing
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Minimal esential strain - thought to be 1/10 force needed to fracture.

21. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Greater than or equal to 16
Not as many
16 -38
Glycolitic - metabolites

22. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Training one limb can result in increase of strength in the other too
10 - 5-7
Interface between nerve and skeletal muscle.
Nutrients - synovial fluid - articular cartilage

23. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
F
resistance development
Power - slow-velocity strength

24. maximum bone mass achieved...
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Peak bone mass
Young - mature
Sprint - aerobic endurance

25. neuromuscular junction (NMJ)
hypertrophy
Lactate threshold
Excessive soreness and fatigue
Interface between nerve and skeletal muscle.

26. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
F
Elastin
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

27. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
mechanical specificity
Training one limb can result in increase of strength in the other too

28. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
maximal strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Tendon stiffness
Cross-linking

29. speed and power training depend on optimal...
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Neural recruitment
Shortens
10 - 5-7

30. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase speed/explosiveness
Periphery - diameter
mechanical specificity

31. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
strength
resistance development
Marrow cavity -
Training one limb can result in increase of strength in the other too

32. anabolic hormones (4)

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33. type I for: _____ _______ ________ and type II for ______
Body-building - circuit
Bone - tendon - and ligaments - cartilage
Capillary density
power

34. can happen in as little as _____ weeks (in trained athletes)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
2 or fewer
19-55
Nutrients - synovial fluid - articular cartilage

35. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
2 or fewer
They're all recruited in consecutive order to produce maximum force
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

36. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
stability
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
resistance development

37. heavy RT ___________ blood flow to the working muscles
Found on articulating surface of bones
Decreases
stability
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

38. primary stimulus for growth of tendons - ligaments and fascia are the
More testosterone levels for assistive exercises
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
Mechanical forces created during exercise
strength endurance

39. Cross-education
F
Protein - carbohydrate
Greater than or equal to 16
Training one limb can result in increase of strength in the other too

40. blood pressure response is higher in the ______ phase
Concentric
Androgen receptor - testosterone - testosterone derivatives
Cardiac output - stroke volume
Periosteum

41. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
strength endurance
Onset
Decreases - increases

42. increased buffering capacity allows
X - a
Sprint - aerobic endurance
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular 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

43. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Androgen receptor - testosterone - testosterone derivatives

44. larger pennation angles can accomodate greater _____ ________
2 or fewer
Protein deposition
Capillary density
Parallel

45. cartilage functions: (3)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Gene expression - protein sythesis
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

46. cartilage functions: (3)
power
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
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
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

47. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Mechanical forces created during exercise
Downregulate
Decreases - increases
Capillary density

48. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Greater ability to tolerate and sustain prolonged high exercise intensitites
strength endurance
Different planes - different directions
Androgen receptor - testosterone - testosterone derivatives

49. excessive training on a short-term basis is called...
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Ventilation equivalent for oxygen
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

50. MES
Hydroxyapatite
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Minimal esential strain - thought to be 1/10 force needed to fracture.
Greater than or equal to 16

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Resistance Training Concepts

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