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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. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
II - I - fast-twitch
Motor cortex
Different planes - different directions

2. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
PH
Increased parasympathetic activity at rest and w/exercise

3. parent protein
10 - 5-7
6 - few workouts
Tendon stiffness
Procollagen - synthesized and secreted by fibroblasts

4. reflex potentiation is increased by____ to ____ % w/resistance training
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
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Increase in number of muscle cells through longitudinal splitting - rather than lateral

5. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
T
Decreases - increases
The spinal cord (along the corticopinal tracts)

6. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
alarm reaction
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Glycolitic - metabolites

7. Size principle
Periosteum
Penation - penate
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Norepinephrine - dopamine

8. high correlations between ____ ______ and ______ _______ concentrations have been shown
F
Marrow cavity -
muscular endurance
Blood lactate - growth hormone

9. stress fractures are ___ ______ and are caused by ____ ______
mechanical specificity
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Micro fractures - structural fatigue
F

10. RT increases: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Structural - spine - hip
Nutrients - synovial fluid - articular cartilage
Periosteum

11. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Greater than or equal to 16
T
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
X - a

12. new myofilaments are added to the _______ myofibril - increasing the ______
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increase acid-base balance during excercise
Periphery - diameter
Different planes - different directions

13. MES
mechanical specificity
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Minimal esential strain - thought to be 1/10 force needed to fracture.
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

14. ncrease nearal drive comes from (3)
Structural - spine - hip
Onset
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Gene expression - protein sythesis

15. ust be done at a high enough intensity to be above the _______ _______
Mechano growth factor
No hormonal changes - must look for sympathetic overtraining syndrome signs
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
Lactate threshold

16. overtraining
Cross-linking
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
resistance development
VO2max

17. new bone is formed on the _______ - increasing diameter and strength
Decreases - increases
Compact - dense outer shell
T
Periosteum

18. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
VO2max
strength
2 or fewer
Not as many

19. new myofilaments are added to the _______ myofibril - increasing the ______
IIx -
Periphery - diameter
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
maximal strength

20. sites where connective tissue can increase: (3)
16 -38
Peak bone mass
Timing
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

21. degree blood flow is increased depends on the: (3)
Mechano growth factor
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Parallel
stability

22. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Rough form found in intervertebral disks of spine and where tendons attach to bones
mechanical specificity
X - a
maximal strength

23. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Peak bone mass
IIx -
Factors that stiumulate new bone formation
Gene expression - protein sythesis

24. ________ or _______ training could impact cardiovascular response though
Procollagen - synthesized and secreted by fibroblasts
Body-building - circuit
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
112

25. selective recruitment
They're all recruited in consecutive order to produce maximum force
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Marrow cavity -
Fast-twitch only - explosive movements (less than a second) ex. plyo

26. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
PH
hypertrophy

27. stress fractures are ___ ______ and are caused by ____ ______
Compact - dense outer shell
metabolic specificity
Neural activation - precise mechanism
Micro fractures - structural fatigue

28. fascia
Increase speed/explosiveness
Downregulate
Fibrous connective tissues that surround a separate different organizational levels of muscle
Peripheral - global

29. immobilization of a joint...
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
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
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
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

30. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
F
They're all recruited in consecutive order to produce maximum force
Peripheral - global
Procollagen - synthesized and secreted by fibroblasts

31. The ability of the body to produce low levels of force and maintain them for extended periods of time
Weight bearing
muscular endurance
Goes up further
ATPhase - oxidative

32. psychological factors: (12)
Collagen molecules from osteoblasts
F
Rough form found in intervertebral disks of spine and where tendons attach to bones
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

33. glycogen content can rise as much as ______% after only 5 months of body-building style programs
ATPhase - oxidative
112
Compact - dense outer shell
Left ventrical chamber size/volume much higher in endurance athletes

34. protein synthesis is elevated up to _____ hours after acute RT
Found on articulating surface of bones
48
maximal strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

35. fibrous cartilage
Increase acid-base balance during excercise
Rough form found in intervertebral disks of spine and where tendons attach to bones
Gene expression - protein sythesis
The spinal cord (along the corticopinal tracts)

36. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
resistance development
Hydroxyapatite
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

37. specific changes within a tendon are: (4)
power
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
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Cross-linking

38. increased ventilation efficiency is characterized by a reduced
Minimal esential strain - thought to be 1/10 force needed to fracture.
Firing rate - recruitment
Protein - carbohydrate
Ventilation equivalent for oxygen

39. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Concentric
112
Periphery - diameter
Motor cortex

40. major difference between resistance and aerobic exercise (in regards to the heart)...
VO2max
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Blood lactate - growth hormone
Left ventrical chamber size/volume much higher in endurance athletes

41. osteogenic stiumuli
Fast-twitch only - explosive movements (less than a second) ex. plyo
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 specificity
Factors that stiumulate new bone formation

42. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Norepinephrine - dopamine
Increase in number of muscle cells through longitudinal splitting - rather than lateral
10 - 5-7
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

43. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
Peripheral - global
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Hydroxyapatite

44. bone matrix
Collagen molecules from osteoblasts
More testosterone levels for assistive exercises
Goes up further
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

45. a _______-________ supplement before and after a workout can attenuate AR downregulation
ATPhase - oxidative
2 or fewer
Protein - carbohydrate
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

46. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Capillary density
Eccentric
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Glycolitic - metabolites

47. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
No hormonal changes - must look for sympathetic overtraining syndrome signs
Left ventrical chamber size/volume much higher in endurance athletes
Androgen receptor - testosterone - testosterone derivatives

48. excessively high volume (beyond the athlete's ability to recover) can result in...
Blood lactate - growth hormone
2 or fewer
alarm reaction
Excessive soreness and fatigue

49. BMD
IIx -
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Bone mineral density - quantity of mineral deposited in a given bone area
Neural recruitment

50. 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
Timing
Increase - decrease
Ventilation equivalent for oxygen