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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. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
Increase speed/explosiveness
Weight bearing
Found on articulating surface of bones

2. insulin rates ________ blood glucose and amino acid changes
Parallel
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
muscular endurance
Different planes - different directions

3. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
ATPhase - oxidative
strength endurance
power

4. excessively high volume (beyond the athlete's ability to recover) can result in...
Shortens
Excessive soreness and fatigue
Hydroxyapatite
Peak bone mass

5. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Norepinephrine - dopamine
Greater than or equal to 16
Mechanical loading - bone modeling
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

6. blood vessels from the _____ ______ extend into the dense cortical bone
Periphery - diameter
Gene expression - protein sythesis
exhaustion
Marrow cavity -

7. a _______-________ supplement before and after a workout can attenuate AR downregulation
Low to moderate intensity w/high volume and short rest intervals (body-building)
X - a
Greater than or equal to 16
Protein - carbohydrate

8. primary structural component of all connective tissue...
Collagen
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Blood lactate - growth hormone
Marrow cavity -

9. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Progressive overload
Tendon stiffness
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

10. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Higher (counter-productive to force development)
2 or fewer
They're all recruited in consecutive order to produce maximum force
10 - 5-7

11. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
Young - mature
Motor cortex
resistance development

12. protein synthesis is elevated up to _____ hours after acute RT
Neural recruitment
Weight bearing
48
hypertrophy

13. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
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
Increase of muscle size/CSA (cross-sectional area)
Valsalva maneuver
Hydroxyapatite

14. ventilation is elevated during the set but _________ during the first minute of recovery
Excessive soreness and fatigue
Collagen molecules from osteoblasts
Goes up further
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

15. anabolic hormones (4)

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16. psychological factors: (12)
Minimal esential strain - thought to be 1/10 force needed to fracture.
Different planes - different directions
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

17. hyaline cartilage
Cross-linking
Mechano growth factor
6 - few workouts
Found on articulating surface of bones

18. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Valsalva maneuver
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Structural - spine - hip

19. 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
exhaustion
Periosteum
muscular endurance

20. major difference between resistance and aerobic exercise (in regards to the heart)...
Penation - penate
Excessive soreness and fatigue
Greater ability to tolerate and sustain prolonged high exercise intensitites
Left ventrical chamber size/volume much higher in endurance athletes

21. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Peripheral - global
Collagen
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

22. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Ventilation equivalent for oxygen
X - a
Protein deposition
strength

23. programs designed to stimulate bone growth need to incorporate: (6)
Higher (counter-productive to force development)
Penation - penate
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
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

24. anaerobic excercise substantially reduces ______ in both muscle and blood
Mechanical loading - bone modeling
Procollagen - synthesized and secreted by fibroblasts
PH
maximal strength

25. excessively high volume (beyond the athlete's ability to recover) can result in...
general adaption syndrome
Excessive soreness and fatigue
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Penation - penate

26. specific changes within a tendon are: (4)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
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
Shortens

27. sympathetic overtraining is...
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Bone mineral density - quantity of mineral deposited in a given bone area
Factors that stiumulate new bone formation

28. Neural adaptaions begin in the
Compact - dense outer shell
16 -38
Motor cortex
Goes up further

29. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
II - I - fast-twitch
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Different planes - different directions
Cross-linking

30. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
neuromuscular specificity
Increase - decrease

31. Synchronization is critical to ____ of force production
Greater ability to tolerate and sustain prolonged high exercise intensitites
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
Timing

32. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
16 -38

33. major difference between resistance and aerobic exercise (in regards to the heart)...
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Sprint - aerobic endurance
Left ventrical chamber size/volume much higher in endurance athletes
The spinal cord (along the corticopinal tracts)

34. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Frequency - volume - intensity
Gene expression - protein sythesis
II - I - fast-twitch

35. new bone is formed on the _______ - increasing diameter and strength
Training one limb can result in increase of strength in the other too
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Periosteum

36. RT increases the angle of _______ in _______ muscels
Protein - carbohydrate
Penation - penate
Blood supply - synovial fluid
II - I - fast-twitch

37. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
II - I - fast-twitch
Power - slow-velocity strength
Firing rate - recruitment
112

38. Substantial portion of neural adaptations occur in
Fibrous connective tissues that surround a separate different organizational levels of muscle
The spinal cord (along the corticopinal tracts)
Eccentric
Marrow cavity -

39. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Frequency - volume - intensity
Neural recruitment

40. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
F
Increase of muscle size/CSA (cross-sectional area)
Calcium
Reservoir - IIx - IIax - IIa - IIac - IIc

41. bone matrix
hypertrophy
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
Collagen molecules from osteoblasts
Micro fractures - structural fatigue

42. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Progressive overload
Neural activation - precise mechanism
Mechanical loading - bone modeling
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

43. ____ in synthesis and ______ in degradation
Increase - decrease
Norepinephrine - dopamine
Minimal esential strain - thought to be 1/10 force needed to fracture.
Blood lactate - growth hormone

44. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase - decrease
Concentric
Increase in bone size and density

45. recent study shown that RT can hinder ________ improvements
IIx -
VO2max
neuromuscular specificity
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

46. selective recruitment
19-55
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Fast-twitch only - explosive movements (less than a second) ex. plyo
Cardiac output - stroke volume

47. increase in muscle strenght or mass =
exhaustion
Increase in bone size and density
Different planes - different directions
Training one limb can result in increase of strength in the other too

48. type I for: _____ _______ ________ and type II for ______
Higher (counter-productive to force development)
Bone - tendon - and ligaments - cartilage
Increase - decrease
Low to moderate intensity w/high volume and short rest intervals (body-building)

49. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
Not as many
Factors that stiumulate new bone formation
Left ventrical chamber size/volume much higher in endurance athletes

50. RT increases epinephrine - _______ & ________
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. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Norepinephrine - dopamine