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. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Higher (counter-productive to force development)
Cardiac output - stroke volume
II - I - fast-twitch
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

2. RT increases epinephrine - _______ & ________
Higher (counter-productive to force development)
Norepinephrine - dopamine
strength endurance
Motor cortex

3. RT increases the angle of _______ in _______ muscels
Penation - penate
Spongy - bridges cortical bone
X - a
alarm reaction

4. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Excessive soreness and fatigue
More testosterone levels for assistive exercises
strength

5. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
neuromuscular specificity
strength
Peripheral - global

6. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Body-building - circuit
maximal strength
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
stability

7. Bilateral deficit
Decreases
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Blood lactate - growth hormone
X - a

8. neuromuscular junction (NMJ)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Interface between nerve and skeletal muscle.
Sprint - aerobic endurance
Compact - dense outer shell

9. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Mechanical forces created during exercise
Increase acid-base balance during excercise
strength endurance
Cardiac output - stroke volume

10. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Protein - carbohydrate
mechanical specificity
Downregulate

11. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Compact - dense outer shell
Mechano growth factor
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Mechanical loading - bone modeling

12. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
F
Higher (counter-productive to force development)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Marrow cavity -

13. anaerobic excercise substantially reduces ______ in both muscle and blood
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
Decreases - increases
PH
Area

14. Anaerobic training
stability
exhaustion
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
neuromuscular specificity

15. buffering capacity of skeletal muscle
Young - mature
10 - 5-7
mechanical specificity
Increase acid-base balance during excercise

16. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Body-building - circuit
Bone mineral density - quantity of mineral deposited in a given bone area
Progressive overload

17. Substantial portion of neural adaptations occur in
strength endurance
The spinal cord (along the corticopinal tracts)
Factors that stiumulate new bone formation
Structural - spine - hip

18. immobilization of a joint...
Onset
PH
Frequency - volume - intensity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

19. ____ in synthesis and ______ in degradation
Firing rate - recruitment
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increase - decrease
Left ventrical chamber size/volume much higher in endurance athletes

20. bone matrix
Shortens
Collagen molecules from osteoblasts
Greater ability to tolerate and sustain prolonged high exercise intensitites
exhaustion

21. larger pennation angles can accomodate greater _____ ________
Body-building - circuit
Increase speed/explosiveness
II - I - fast-twitch
Protein deposition

22. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Eccentric
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

23. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

24. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
VO2max
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
No hormonal changes - must look for sympathetic overtraining syndrome signs
Not as many

25. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Peak bone mass
Sprint - aerobic endurance
Gene expression - protein sythesis

26. increased buffering capacity allows
Area
Left ventrical chamber size/volume much higher in endurance athletes
Found on articulating surface of bones
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

27. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Gene expression - protein sythesis
Nutrients - synovial fluid - articular cartilage
Found on articulating surface of bones

28. supercompensation effect
Fast-twitch only - explosive movements (less than a second) ex. plyo
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Norepinephrine - dopamine
Nutrients - synovial fluid - articular cartilage

29. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Cardiac output - stroke volume
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Blood lactate - growth hormone
Compact - dense outer shell

30. stress fractures are ___ ______ and are caused by ____ ______
Interface between nerve and skeletal muscle.
Micro fractures - structural fatigue
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Higher (counter-productive to force development)

31. endocrine adaptations and responses to anaerobic training: (4)
Sprint - aerobic 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
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Eccentric

32. glycolytic training ______ the rest cycle
They're all recruited in consecutive order to produce maximum force
Decreases
Norepinephrine - dopamine
Shortens

33. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Not as many
Blood supply - synovial fluid
Not as many
Reservoir - IIx - IIax - IIa - IIac - IIc

34. high correlations between ____ ______ and ______ _______ concentrations have been shown
19-55
Blood lactate - growth hormone
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
maximal strength

35. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
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
Protein deposition

36. supercompensation effect
112
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Decreases
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

37. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
16 -38
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Marrow cavity -
Cross-linking

38. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
The spinal cord (along the corticopinal tracts)
10 - 5-7
Collagen molecules from osteoblasts

39. new bone is formed on the _______ - increasing diameter and strength
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
X - a
Left ventrical chamber size/volume much higher in endurance athletes
Periosteum

40. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
neuromuscular specificity
10 - 5-7
Hydroxyapatite

41. BMD
19-55
Greater than or equal to 16
muscular endurance
Bone mineral density - quantity of mineral deposited in a given bone area

42. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Structural - spine - hip
Glycolitic - metabolites
Procollagen - synthesized and secreted by fibroblasts

43. stroke volume and cardiac output increase mostly during the ________ phase
F
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Blood lactate - growth hormone
Eccentric

44. programs designed to stimulate bone growth need to incorporate: (6)
Downregulate
Periphery - diameter
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Gene expression - protein sythesis

45. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Increase speed/explosiveness
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

46. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Valsalva maneuver
VO2max
hypertrophy

47. force transmission per unit of strain - or tendon elongation...
VO2max
Goes up further
Tendon stiffness
neuromuscular specificity

48. primary structural component of all connective tissue...
16 -38
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)
Collagen

49. sympathetic overtraining is...
Onset
Found on articulating surface of bones
Mechano growth factor
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

50. use ______ excercises to directly load the ____ and the ______
Structural - spine - hip
Cross-linking
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
No hormonal changes - must look for sympathetic overtraining syndrome signs