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Resistance Training Concepts

Instructions:

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. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
strength endurance
Cardiac output - stroke volume
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

2. high correlations between ____ ______ and ______ _______ concentrations have been shown
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Blood lactate - growth hormone
Androgen receptor - testosterone - testosterone derivatives
IIx -

3. The ability of the body to produce low levels of force and maintain them for extended periods of time
II - I - fast-twitch
No hormonal changes - must look for sympathetic overtraining syndrome signs
muscular endurance
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

4. work large muscles first in a workout =
More testosterone levels for assistive exercises
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Protein deposition
Hydroxyapatite

5. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Hydroxyapatite
Not as many
Collagen
6 - few workouts

6. increased buffering capacity allows
PH
Increased parasympathetic activity at rest and w/exercise
X - a
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

7. heavy RT ___________ blood flow to the working muscles
Decreases
maximal strength
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Timing

8. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
neuromuscular specificity
exhaustion
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

9. work large muscles first in a workout =
Nutrients - synovial fluid - articular cartilage
Found on articulating surface of bones
More testosterone levels for assistive exercises
Concentric

10. increased buffering capacity allows
VO2max
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Factors that stiumulate new bone formation
Bone - tendon - and ligaments - cartilage

11. use ______ excercises to directly load the ____ and the ______
Marrow cavity -
Structural - spine - hip
X - a
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

12. degree blood flow is increased depends on the: (3)
mechanical specificity
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
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
maximal strength

13. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase of muscle size/CSA (cross-sectional area)

14. can happen in as little as _____ weeks (in trained athletes)
Elastin
2 or fewer
resistance development
Tendon stiffness

15. maximum bone mass achieved...
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Peak bone mass
Spongy - bridges cortical bone
T

16. stress fractures are ___ ______ and are caused by ____ ______
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
VO2max
Micro fractures - structural fatigue

17. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
Mechano growth factor
Firing rate - recruitment
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. intensity-related overtraining shows...
Blood lactate - growth hormone
No hormonal changes - must look for sympathetic overtraining syndrome signs
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Protein - carbohydrate

19. insulin rates ________ blood glucose and amino acid changes
Parallel
Marrow cavity -
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

20. osteogenic stiumuli
Compact - dense outer shell
maximal strength
Factors that stiumulate new bone formation
Elastin

21. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
48
Low to moderate intensity w/high volume and short rest intervals (body-building)

22. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Peak bone mass
VO2max

23. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
Elastin
Decreases - increases
6 - few workouts

24. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Increase speed/explosiveness
Structural - spine - hip
neuromuscular specificity
Progressive overload

25. heavy RT ___________ blood flow to the working muscles
muscular endurance
Collagen
Decreases
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

26. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Structural - spine - hip
Different planes - different directions
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
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

27. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Gene expression - protein sythesis
II - I - fast-twitch
112
Higher (counter-productive to force development)

28. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Peripheral - global
Nutrients - synovial fluid - articular cartilage
Micro fractures - structural fatigue
10 - 5-7

29. larger pennation angles can accomodate greater _____ ________
Protein deposition
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
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
19-55

30. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Onset
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Not as many
112

31. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
exhaustion
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Progressive overload

32. larger pennation angles can accomodate greater _____ ________
48
Protein deposition
Fast-twitch only - explosive movements (less than a second) ex. plyo
Hydroxyapatite

33. use ______ excercises to directly load the ____ and the ______
Weight bearing
Structural - spine - hip
Excessive soreness and fatigue
Marrow cavity -

34. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Peripheral - global
Increase speed/explosiveness
Decreases - increases
Blood supply - synovial fluid

35. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Power - slow-velocity strength
T
exhaustion

36. type IIx change their _________ isoform content to become more ___________
Micro fractures - structural fatigue
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
ATPhase - oxidative
They're all recruited in consecutive order to produce maximum force

37. anabolic hormones (4)

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38. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Reservoir - IIx - IIax - IIa - IIac - IIc
Concentric
Shortens
F

39. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Periphery - diameter
Progressive overload
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Elastin

40. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Mechano growth factor
metabolic specificity
Fast-twitch only - explosive movements (less than a second) ex. plyo

41. parasympathetic overtraining is...
Neural activation - precise mechanism
PH
Increased parasympathetic activity at rest and w/exercise
Greater ability to tolerate and sustain prolonged high exercise intensitites

42. increase in muscle strenght or mass =
Increase in bone size and density
Fibrous connective tissues that surround a separate different organizational levels of muscle
Structural - spine - hip
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

43. W/heavy resistance training - all muscle fibers get bigger because

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44. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Bone - tendon - and ligaments - cartilage
Fibrous connective tissues that surround a separate different organizational levels of muscle
Blood supply - synovial fluid
Peak bone mass

45. Cross-education
Marrow cavity -
Training one limb can result in increase of strength in the other too
Collagen molecules from osteoblasts
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

46. greater acute growth hormone response =
Different planes - different directions
Increase - decrease
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Greater ability to tolerate and sustain prolonged high exercise intensitites

47. ligaments contain elastic fibers or ______
Timing
ATPhase - oxidative
Greater ability to tolerate and sustain prolonged high exercise intensitites
Elastin

48. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
power
112
neuromuscular specificity

49. BMD
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Neural recruitment
Bone mineral density - quantity of mineral deposited in a given bone area

50. ventilation is elevated during the set but _________ during the first minute of recovery
resistance development
Neural recruitment
Shortens
Goes up further

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Resistance Training Concepts

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