Test your basic knowledge |

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. specific changes within a tendon are: (4)
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
Neural recruitment
112
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

2. high correlations between ____ ______ and ______ _______ concentrations have been shown
16 -38
They're all recruited in consecutive order to produce maximum force
Blood lactate - growth hormone
Frequency - volume - intensity

3. parent protein
Interface between nerve and skeletal muscle.
power
Parallel
Procollagen - synthesized and secreted by fibroblasts

4. interval training shown to increase BC by ___ to ____ %
16 -38
strength
Increased parasympathetic activity at rest and w/exercise
resistance development

5. anaerobic training increases the _____ of the NMJ
Area
alarm reaction
general adaption syndrome
Structural - spine - hip

6. insulin rates ________ blood glucose and amino acid changes
19-55
Parallel
19-55
Eccentric

7. ncrease nearal drive comes from (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Bone - tendon - and ligaments - cartilage
Capillary density

8. interval training shown to increase BC by ___ to ____ %
16 -38
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

9. force transmission per unit of strain - or tendon elongation...
Increase acid-base balance during excercise
Increase in bone size and density
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
Tendon stiffness

10. ventilation is elevated during the set but _________ during the first minute of recovery
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
F
neuromuscular specificity
Goes up further

11. psychological factors: (12)
Gene expression - protein sythesis
alarm reaction
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Tendon stiffness

12. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Young - mature
Different planes - different directions
Cross-linking
Androgen receptor - testosterone - testosterone derivatives

13. can happen in as little as _____ weeks (in trained athletes)
Left ventrical chamber size/volume much higher in endurance athletes
2 or fewer
Compact - dense outer shell
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

14. recent study shown that RT can hinder ________ improvements
VO2max
strength endurance
Protein deposition
2 or fewer

15. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Training one limb can result in increase of strength in the other too
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Progressive overload

16. Neural adaptaions begin in the
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Motor cortex
The spinal cord (along the corticopinal tracts)
Mechanical loading - bone modeling

17. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
II - I - fast-twitch
strength
Glycolitic - metabolites
Mechano growth factor

18. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Different planes - different directions
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
6 - few workouts
Sprint - aerobic endurance

19. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Periphery - diameter
PH
Firing rate - recruitment
Minimal esential strain - thought to be 1/10 force needed to fracture.

20. muscle fiber hypertrohy requires ______ workouts
Glycolitic - metabolites
F
Greater than or equal to 16
Decreases

21. yogenesis
Rough form found in intervertebral disks of spine and where tendons attach to bones
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
hypertrophy
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

22. trabecular bone
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Progressive overload
Spongy - bridges cortical bone
VO2max

23. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Blood supply - synovial fluid
exhaustion
mechanical specificity
exhaustion

24. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
19-55
metabolic specificity
Mechanical loading - bone modeling
2 or fewer

25. hyaline cartilage
Found on articulating surface of bones
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
Increase of muscle size/CSA (cross-sectional area)
Elastin

26. heavy RT ___________ blood flow to the working muscles
neuromuscular specificity
Decreases
Neural activation - precise mechanism
Ventilation equivalent for oxygen

27. osteogenic stiumuli
Firing rate - recruitment
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Training one limb can result in increase of strength in the other too
Factors that stiumulate new bone formation

28. programs designed to stimulate bone growth need to incorporate: (6)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Glycolitic - metabolites
No hormonal changes - must look for sympathetic overtraining syndrome signs

29. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Nutrients - synovial fluid - articular cartilage
Blood supply - synovial fluid
VO2max
Mechanical forces created during exercise

30. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
Cardiac output - stroke volume
Penation - penate
2 or fewer

31. can happen in as little as _____ weeks (in trained athletes)
Motor cortex
2 or fewer
Greater than or equal to 16
Minimal esential strain - thought to be 1/10 force needed to fracture.

32. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Shortens
The spinal cord (along the corticopinal tracts)
strength
Spongy - bridges cortical bone

33. RT increases: (4)
Peripheral - global
VO2max
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

34. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Compact - dense outer shell
mechanical specificity
Collagen

35. glycolytic training ______ the rest cycle
Downregulate
Shortens
Marrow cavity -
Onset

36. Synchronization is critical to ____ of force production
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Increase - decrease
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
Timing

37. type I for: _____ _______ ________ and type II for ______
Bone - tendon - and ligaments - cartilage
16 -38
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
Reservoir - IIx - IIax - IIa - IIac - IIc

38. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
6 - few workouts
muscular endurance
Neural recruitment

39. The ability of the body to produce low levels of force and maintain them for extended periods of time
Micro fractures - structural fatigue
muscular endurance
Increased parasympathetic activity at rest and w/exercise
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

40. work large muscles first in a workout =
Goes up further
ATPhase - oxidative
More testosterone levels for assistive exercises
Mechanical loading - bone modeling

41. increased buffering capacity allows
Increase of muscle size/CSA (cross-sectional area)
Area
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

42. bone matrix
Factors that stiumulate new bone formation
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Blood lactate - growth hormone
Collagen molecules from osteoblasts

43. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Collagen molecules from osteoblasts
alarm reaction
X - a
metabolic specificity

44. ________ or _______ training could impact cardiovascular response though
Nutrients - synovial fluid - articular cartilage
Structural - spine - hip
Body-building - circuit
Bone - tendon - and ligaments - cartilage

45. cartilage functions: (3)
Increase of muscle size/CSA (cross-sectional area)
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
Lactate threshold
PH

46. yperplasia
Increase of muscle size/CSA (cross-sectional area)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

47. This can help power exercises because
Increase speed/explosiveness
Frequency - volume - intensity
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
Penation - penate

48. new bone is formed on the _______ - increasing diameter and strength
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Periosteum
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Blood lactate - growth hormone

49. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Sprint - aerobic endurance
Periphery - diameter
PH
strength endurance

50. RT increases the angle of _______ in _______ muscels
No hormonal changes - must look for sympathetic overtraining syndrome signs
Penation - penate
Greater than or equal to 16
Bone - tendon - and ligaments - cartilage