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. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Marrow cavity -
VO2max
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

2. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
resistance development
Greater than or equal to 16
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

3. ____ in synthesis and ______ in degradation
X - a
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
hypertrophy
Increase - decrease

4. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Hydroxyapatite
Gene expression - protein sythesis
Left ventrical chamber size/volume much higher in endurance athletes
Decreases - increases

5. recent study shown that RT can hinder ________ improvements
VO2max
Fast-twitch only - explosive movements (less than a second) ex. plyo
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
neuromuscular specificity

6. psychological factors: (12)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
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
Factors that stiumulate new bone formation

7. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Not as many
Parallel
Periphery - diameter

8. This can help power exercises because
PH
Onset
Increase speed/explosiveness
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

9. force transmission per unit of strain - or tendon elongation...
F
Motor cortex
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Tendon stiffness

10. parent protein
F
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Procollagen - synthesized and secreted by fibroblasts
More testosterone levels for assistive exercises

11. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Blood supply - synovial fluid
Power - slow-velocity strength
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

12. new bone is formed on the _______ - increasing diameter and strength
Micro fractures - structural fatigue
Periosteum
muscular endurance
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

13. ust be done at a high enough intensity to be above the _______ _______
Progressive overload
stability
Lactate threshold
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

14. anaerobic excercise substantially reduces ______ in both muscle and blood
Increased parasympathetic activity at rest and w/exercise
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
No hormonal changes - must look for sympathetic overtraining syndrome signs
PH

15. use ______ excercises to directly load the ____ and the ______
Decreases - increases
Structural - spine - hip
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

16. a _______-________ supplement before and after a workout can attenuate AR downregulation
Tendon stiffness
Protein - carbohydrate
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Glycolitic - metabolites

17. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Compact - dense outer shell
They're all recruited in consecutive order to produce maximum force
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

18. The ability of the body to produce low levels of force and maintain them for extended periods of time
Minimal esential strain - thought to be 1/10 force needed to fracture.
muscular endurance
Cross-linking
Bone - tendon - and ligaments - cartilage

19. excessively high volume (beyond the athlete's ability to recover) can result in...
Protein - carbohydrate
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
Decreases
Excessive soreness and fatigue

20. fibrous cartilage
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Rough form found in intervertebral disks of spine and where tendons attach to bones
Nutrients - synovial fluid - articular cartilage
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

21. process of protein synthesis (3)
Glycolitic - metabolites
Elastin
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

22. force transmission per unit of strain - or tendon elongation...
Protein - carbohydrate
Shortens
Increase in bone size and density
Tendon stiffness

23. AR: (reacts with ______ and _______ ________)
Nutrients - synovial fluid - articular cartilage
Capillary density
Androgen receptor - testosterone - testosterone derivatives
Compact - dense outer shell

24. insulin rates ________ blood glucose and amino acid changes
Parallel
Body-building - circuit
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Fast-twitch only - explosive movements (less than a second) ex. plyo

25. ncrease nearal drive comes from (3)
Decreases
2 or fewer
Lactate threshold
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

26. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
2 or fewer
Fast-twitch only - explosive movements (less than a second) ex. plyo

27. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Concentric
hypertrophy
Mechanical loading - bone modeling
strength

28. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Interface between nerve and skeletal muscle.
Different planes - different directions
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Increase in number of muscle cells through longitudinal splitting - rather than lateral

29. sprint training enhances ____ release - useful for speed and power production
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
Compact - dense outer shell
hypertrophy
Calcium

30. Bilateral deficit
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Concentric
Found on articulating surface of bones

31. EMG studies show increases in _____ ______ but not the ____ ______
Mechano growth factor
Young - mature
Neural activation - precise mechanism
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

32. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
general adaption syndrome
Androgen receptor - testosterone - testosterone derivatives
metabolic specificity
T

33. primary structural component of all connective tissue...
Motor cortex
Frequency - volume - intensity
Collagen
Different planes - different directions

34. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
exhaustion
Motor cortex
Not as many

35. Neural adaptaions begin in the
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Motor cortex
Blood lactate - growth hormone
Hydroxyapatite

36. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood supply - synovial fluid
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Reservoir - IIx - IIax - IIa - IIac - IIc
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

37. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
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
Weight bearing

38. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
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
Spongy - bridges cortical bone
metabolic specificity
Bone - tendon - and ligaments - cartilage

39. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Blood lactate - growth hormone
Structural - spine - hip
ATPhase - oxidative
6 - few workouts

40. greater acute growth hormone response =
Motor cortex
Greater ability to tolerate and sustain prolonged high exercise intensitites
Frequency - volume - intensity
Young - mature

41. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Left ventrical chamber size/volume much higher in endurance athletes
112
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

42. cortical bone
Tendon stiffness
alarm reaction
VO2max
Compact - dense outer shell

43. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Collagen
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
Cross-linking

44. endocrine adaptations and responses to anaerobic training: (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
Marrow cavity -
Rough form found in intervertebral disks of spine and where tendons attach to bones
Excessive soreness and fatigue

45. stroke volume and cardiac output increase mostly during the ________ phase
Eccentric
F
Body-building - circuit
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

46. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
Mechanical loading - bone modeling
Greater ability to tolerate and sustain prolonged high exercise intensitites
Body-building - circuit

47. maximum bone mass achieved...
Reservoir - IIx - IIax - IIa - IIac - IIc
Blood supply - synovial fluid
Peak bone mass
II - I - fast-twitch

48. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Marrow cavity -
Motor cortex

49. 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
Bone mineral density - quantity of mineral deposited in a given bone area
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Decreases

50. metabolic factors include...
general adaption syndrome
Protein deposition
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Low to moderate intensity w/high volume and short rest intervals (body-building)