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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. degree blood flow is increased depends on the: (3)
Tendon stiffness
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Structural - spine - hip
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

2. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Micro fractures - structural fatigue
Blood supply - synovial fluid
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

3. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Interface between nerve and skeletal muscle.
Different planes - different directions
Onset

4. yogenesis
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Decreases - increases

5. Substantial portion of neural adaptations occur in
Tendon stiffness
The spinal cord (along the corticopinal tracts)
Timing
Body-building - circuit

6. increased buffering capacity allows
Compact - dense outer shell
Hydroxyapatite
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Reservoir - IIx - IIax - IIa - IIac - IIc

7. anaerobic training increases the _____ of the NMJ
19-55
Area
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
10 - 5-7

8. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Compact - dense outer shell
Different planes - different directions
Excessive soreness and fatigue
F

9. RT increases the angle of _______ in _______ muscels
Mechano growth factor
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. no - minimal 2. no - minimal 3. increases 4. no - minimal
Penation - penate

10. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Sprint - aerobic endurance
Increase in bone size and density
Not as many
X - a

11. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Progressive overload
Cross-linking
ATPhase - oxidative
Collagen

12. parasympathetic overtraining is...
Body-building - circuit
Ventilation equivalent for oxygen
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increased parasympathetic activity at rest and w/exercise

13. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Low to moderate intensity w/high volume and short rest intervals (body-building)
Left ventrical chamber size/volume much higher in endurance athletes
No hormonal changes - must look for sympathetic overtraining syndrome signs

14. hyaline cartilage
Found on articulating surface of bones
The spinal cord (along the corticopinal tracts)
Periphery - diameter
Peripheral - global

15. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
power
Reservoir - IIx - IIax - IIa - IIac - IIc
Hydroxyapatite

16. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
stability
Parallel

17. immobilization of a joint...
16 -38
ATPhase - oxidative
Procollagen - synthesized and secreted by fibroblasts
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

18. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
Peripheral - global
Parallel
No hormonal changes - must look for sympathetic overtraining syndrome signs

19. degree blood flow is increased depends on the: (3)
Different planes - different directions
Blood supply - synovial fluid
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
metabolic specificity

20. anaerobic excercise substantially reduces ______ in both muscle and blood
Increased parasympathetic activity at rest and w/exercise
PH
6 - few workouts
Training one limb can result in increase of strength in the other too

21. ligaments contain elastic fibers or ______
Decreases
Fast-twitch only - explosive movements (less than a second) ex. plyo
Blood lactate - growth hormone
Elastin

22. 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
Found on articulating surface of bones
10 - 5-7
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

23. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
F
IIx -
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

24. Size principle
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Blood lactate - growth hormone
Greater ability to tolerate and sustain prolonged high exercise intensitites

25. reflex potentiation is increased by____ to ____ % w/resistance training
Reservoir - IIx - IIax - IIa - IIac - IIc
Body-building - circuit
19-55
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

26. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
Increase - decrease
strength endurance
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

27. to surpass the MES - an exercise must be ____ _____
Weight bearing
Collagen molecules from osteoblasts
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
Left ventrical chamber size/volume much higher in endurance athletes

28. parasympathetic overtraining is...
16 -38
Compact - dense outer shell
Increased parasympathetic activity at rest and w/exercise
Higher (counter-productive to force development)

29. specific changes within a tendon are: (4)
Penation - penate
Compact - dense outer shell
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
Blood lactate - growth hormone

30. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
strength endurance
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
19-55
T

31. buffering capacity of skeletal muscle
Decreases - increases
Increase speed/explosiveness
Goes up further
Increase acid-base balance during excercise

32. stroke volume and cardiac output increase mostly during the ________ phase
Firing rate - recruitment
Eccentric
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Capillary density

33. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
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
Different planes - different directions
VO2max
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

34. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Left ventrical chamber size/volume much higher in endurance athletes
stability
Valsalva maneuver
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

35. process of protein synthesis (3)
Valsalva maneuver
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Calcium

36. psychological factors: (12)
Penation - penate
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Peripheral - global
Neural recruitment

37. BMD
Fibrous connective tissues that surround a separate different organizational levels of muscle
Bone mineral density - quantity of mineral deposited in a given bone area
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
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

38. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
general adaption syndrome
Concentric

39. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Greater ability to tolerate and sustain prolonged high exercise intensitites
resistance development
Minimal esential strain - thought to be 1/10 force needed to fracture.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

40. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
2 or fewer
The spinal cord (along the corticopinal tracts)
Neural recruitment

41. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Motor cortex
112
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

42. intensity-related overtraining shows...
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Neural activation - precise mechanism
Downregulate
No hormonal changes - must look for sympathetic overtraining syndrome signs

43. become mineralized as calcium phosphate crystals or ________
Marrow cavity -
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
Hydroxyapatite
Reservoir - IIx - IIax - IIa - IIac - IIc

44. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Factors that stiumulate new bone formation
Lactate threshold

45. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Elastin
metabolic specificity
Not as many
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

46. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Timing
Blood lactate - growth hormone
Micro fractures - structural fatigue

47. anaerobic training increases the _____ of the NMJ
Weight bearing
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Area
Frequency - volume - intensity

48. Neural adaptaions begin in the
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Peripheral - global
Motor cortex
Peak bone mass

49. ventilation is elevated during the set but _________ during the first minute of recovery
Elastin
Increase acid-base balance during excercise
Mechanical loading - bone modeling
Goes up further

50. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Left ventrical chamber size/volume much higher in endurance athletes
Timing
Capillary density