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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. selective recruitment
X - a
Collagen molecules from osteoblasts
Fast-twitch only - explosive movements (less than a second) ex. plyo
Peak bone mass

2. Size principle
10 - 5-7
power
Neural activation - precise mechanism
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

3. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Different planes - different directions
X - a
Fast-twitch only - explosive movements (less than a second) ex. plyo

4. anaerobic training increases the _____ of the NMJ
Area
Bone mineral density - quantity of mineral deposited in a given bone area
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Tendon stiffness

5. excessive training on a short-term basis is called...
resistance development
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Blood lactate - growth hormone
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

6. reflex potentiation is increased by____ to ____ % w/resistance training
6 - few workouts
Mechanical loading - bone modeling
19-55
Increase speed/explosiveness

7. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Minimal esential strain - thought to be 1/10 force needed to fracture.
general adaption syndrome
Hydroxyapatite
Valsalva maneuver

8. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
II - I - fast-twitch
2 or fewer
F

9. BMD
Ventilation equivalent for oxygen
Penation - penate
Frequency - volume - intensity
Bone mineral density - quantity of mineral deposited in a given bone area

10. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Norepinephrine - dopamine
exhaustion
Progressive overload
maximal strength

11. work large muscles first in a workout =
F
Found on articulating surface of bones
Capillary density
More testosterone levels for assistive exercises

12. volume-related overtraining shows: (3)
Calcium
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Structural - spine - hip
exhaustion

13. increased ventilation efficiency is characterized by a reduced
The spinal cord (along the corticopinal tracts)
Young - mature
neuromuscular specificity
Ventilation equivalent for oxygen

14. EMG studies show increases in _____ ______ but not the ____ ______
general adaption syndrome
resistance development
Neural activation - precise mechanism
Increase in bone size and density

15. to surpass the MES - an exercise must be ____ _____
ATPhase - oxidative
Nutrients - synovial fluid - articular cartilage
Young - mature
Weight bearing

16. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Blood supply - synovial fluid
Greater ability to tolerate and sustain prolonged high exercise intensitites
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

17. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Nutrients - synovial fluid - articular cartilage
Peak bone mass

18. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Bone mineral density - quantity of mineral deposited in a given bone area
Mechanical forces created during exercise
Cardiac output - stroke volume

19. Synchronization is critical to ____ of force production
Ventilation equivalent for oxygen
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Capillary density
Timing

20. MES
Mechano growth factor
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
Onset
Minimal esential strain - thought to be 1/10 force needed to fracture.

21. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Bone mineral density - quantity of mineral deposited in a given bone area
Frequency - volume - intensity
Blood lactate - growth hormone
More testosterone levels for assistive exercises

22. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
power
Frequency - volume - intensity
Cardiac output - stroke volume
Peripheral - global

23. excessive training on a short-term basis is called...
Neural recruitment
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Ventilation equivalent for oxygen
power

24. RT increases epinephrine - _______ & ________
Norepinephrine - dopamine
Tendon stiffness
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Neural recruitment

25. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
16 -38
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

26. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Peak bone mass
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
X - a
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

27. these cardio responses increase significantly during RT: (4)
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
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

28. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
F
Protein deposition
maximal strength
Higher (counter-productive to force development)

29. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
Neural recruitment
Bone - tendon - and ligaments - cartilage
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

30. ______ bone may be more responsive to osteogenic stimuli than ______ bone
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Lactate threshold
Gene expression - protein sythesis
Young - mature

31. trabecular bone
Spongy - bridges cortical bone
Excessive soreness and fatigue
Reservoir - IIx - IIax - IIa - IIac - IIc
Different planes - different directions

32. BMD
Valsalva maneuver
Bone mineral density - quantity of mineral deposited in a given bone area
Collagen molecules from osteoblasts
Increased parasympathetic activity at rest and w/exercise

33. larger pennation angles can accomodate greater _____ ________
Decreases - increases
Fast-twitch only - explosive movements (less than a second) ex. plyo
Protein deposition
Minimal esential strain - thought to be 1/10 force needed to fracture.

34. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Sprint - aerobic endurance
Valsalva maneuver
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
maximal strength

35. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Peripheral - global
Lactate threshold
strength endurance

36. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Goes up further
Compact - dense outer shell
exhaustion

37. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Fast-twitch only - explosive movements (less than a second) ex. plyo
Bone mineral density - quantity of mineral deposited in a given bone area
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

38. The ability of the body to maintain postural equilibrium and support joints during movement.
Procollagen - synthesized and secreted by fibroblasts
stability
Calcium
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

39. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Norepinephrine - dopamine
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Firing rate - recruitment

40. hyaline cartilage
Lactate threshold
Found on articulating surface of bones
Firing rate - recruitment
Increase speed/explosiveness

41. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood supply - synovial fluid
Protein deposition
Gene expression - protein sythesis
16 -38

42. muscle fiber hypertrohy requires ______ workouts
Left ventrical chamber size/volume much higher in endurance athletes
Greater than or equal to 16
hypertrophy
Increase in bone size and density

43. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
2 or fewer
Mechanical loading - bone modeling
Area

44. ________ or _______ training could impact cardiovascular response though
Fast-twitch only - explosive movements (less than a second) ex. plyo
Body-building - circuit
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Gene expression - protein sythesis

45. glycolytic training ______ the rest cycle
Increase acid-base balance during excercise
stability
Different planes - different directions
Shortens

46. ____ in synthesis and ______ in degradation
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Elastin
Increase - decrease
Peak bone mass

47. fibrous cartilage
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Collagen molecules from osteoblasts
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

48. heavy RT ___________ blood flow to the working muscles
Increase speed/explosiveness
Decreases
Fast-twitch only - explosive movements (less than a second) ex. plyo
Sprint - aerobic endurance

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

50. AR: (reacts with ______ and _______ ________)
Mechano growth factor
Excessive soreness and fatigue
Procollagen - synthesized and secreted by fibroblasts
Androgen receptor - testosterone - testosterone derivatives

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Resistance Training Concepts

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