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. increased ventilation efficiency is characterized by a reduced
Parallel
Ventilation equivalent for oxygen
ATPhase - oxidative
Norepinephrine - dopamine

2. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Bone - tendon - and ligaments - cartilage
Calcium
Increase acid-base balance during excercise
Mechanical loading - bone modeling

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

4. sites where connective tissue can increase: (3)
Shortens
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
Greater than or equal to 16
maximal strength

5. Neural adaptaions begin in the
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Progressive overload
Motor cortex
Young - mature

6. ligaments contain elastic fibers or ______
16 -38
neuromuscular specificity
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Elastin

7. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Not as many
Increase - decrease
Blood lactate - growth hormone

8. EMG studies show increases in _____ ______ but not the ____ ______
Gene expression - protein sythesis
Neural activation - precise mechanism
Elastin
Eccentric

9. This can help power exercises because
Increase speed/explosiveness
exhaustion
Glycolitic - metabolites
ATPhase - oxidative

10. Mechanical factors include
Factors that stiumulate new bone formation
power
Elastin
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

11. blood pressure response is higher in the ______ phase
VO2max
Peripheral - global
Compact - dense outer shell
Concentric

12. major difference between resistance and aerobic exercise (in regards to the heart)...
Area
Left ventrical chamber size/volume much higher in endurance athletes
Parallel
Gene expression - protein sythesis

13. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Cross-linking
112
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

14. increase in muscle strenght or mass =
Factors that stiumulate new bone formation
Procollagen - synthesized and secreted by fibroblasts
Increase in bone size and density
Periphery - diameter

15. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
ATPhase - oxidative
Interface between nerve and skeletal muscle.
48
mechanical specificity

16. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Norepinephrine - dopamine
Bone - tendon - and ligaments - cartilage

17. reflex potentiation is increased by____ to ____ % w/resistance training
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Penation - penate
19-55
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

18. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Periosteum
Different planes - different directions
No hormonal changes - must look for sympathetic overtraining syndrome signs
Goes up further

19. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
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
Glycolitic - metabolites

20. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Penation - penate
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
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
alarm reaction

21. interval training shown to increase BC by ___ to ____ %
Eccentric
alarm reaction
16 -38
Valsalva maneuver

22. muscle fiber hypertrohy requires ______ workouts
maximal strength
Greater than or equal to 16
Decreases
Increase - decrease

23. Synchronization is critical to ____ of force production
Rough form found in intervertebral disks of spine and where tendons attach to bones
Glycolitic - metabolites
Timing
resistance development

24. anabolic hormones (4)

Warning: Invalid argument supplied for foreach() in /var/www/html/basicversity.com/show_quiz.php on line 183

25. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Hydroxyapatite
Sprint - aerobic endurance
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Peak bone mass

26. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Calcium
Reservoir - IIx - IIax - IIa - IIac - IIc
Left ventrical chamber size/volume much higher in endurance athletes
X - a

27. new myofilaments are added to the _______ myofibril - increasing the ______
Protein - carbohydrate
Downregulate
Penation - penate
Periphery - diameter

28. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Higher (counter-productive to force development)
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
Left ventrical chamber size/volume much higher in endurance athletes

29. anaerobic training increases the _____ of the NMJ
Increase in bone size and density
resistance development
Area
Interface between nerve and skeletal muscle.

30. these cardio responses increase significantly during RT: (4)
Periosteum
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Concentric
Frequency - volume - intensity

31. primary structural component of all connective tissue...
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Collagen
Penation - penate
Cross-linking

32. greater acute growth hormone response =
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Greater ability to tolerate and sustain prolonged high exercise intensitites
112
ATPhase - oxidative

33. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
They're all recruited in consecutive order to produce maximum force
strength endurance
Blood supply - synovial fluid
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

34. major difference between resistance and aerobic exercise (in regards to the heart)...
Left ventrical chamber size/volume much higher in endurance athletes
More testosterone levels for assistive exercises
Neural recruitment
Motor cortex

35. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Valsalva maneuver
Increase speed/explosiveness
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

36. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Valsalva maneuver
Eccentric
19-55

37. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Increase acid-base balance during excercise
Cardiac output - stroke volume
Timing

38. Size principle
Collagen
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Protein deposition

39. osteogenic stiumuli
Micro fractures - structural fatigue
Parallel
Procollagen - synthesized and secreted by fibroblasts
Factors that stiumulate new bone formation

40. Size principle
T
Mechanical forces created during exercise
Left ventrical chamber size/volume much higher in endurance athletes
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

41. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
16 -38
Frequency - volume - intensity
Factors that stiumulate new bone formation
Reservoir - IIx - IIax - IIa - IIac - IIc

42. protein synthesis is elevated up to _____ hours after acute RT
resistance development
48
Gene expression - protein sythesis
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

43. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Greater ability to tolerate and sustain prolonged high exercise intensitites
muscular endurance
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

44. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
Decreases
metabolic specificity
resistance development

45. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Increase in bone size and density
stability
X - a

46. blood vessels from the _____ ______ extend into the dense cortical bone
Lactate threshold
ATPhase - oxidative
Marrow cavity -
Gene expression - protein sythesis

47. these cardio responses increase significantly during RT: (4)
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Elastin
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

48. ____ in synthesis and ______ in degradation
Increased parasympathetic activity at rest and w/exercise
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Increase - decrease
Ventilation equivalent for oxygen

49. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
The spinal cord (along the corticopinal tracts)
maximal strength

50. The ability of the body to produce low levels of force and maintain them for extended periods of time
Goes up further
muscular endurance
They're all recruited in consecutive order to produce maximum force
F