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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. fascia
Mechanical forces created during exercise
Fibrous connective tissues that surround a separate different organizational levels of muscle
Spongy - bridges cortical bone
F

2. sprint training enhances ____ release - useful for speed and power production
Nutrients - synovial fluid - articular cartilage
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Low to moderate intensity w/high volume and short rest intervals (body-building)
Calcium

3. Neural adaptaions begin in the
exhaustion
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Greater than or equal to 16
Motor cortex

4. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Fast-twitch only - explosive movements (less than a second) ex. plyo
T
Peripheral - global
Elastin

5. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Frequency - volume - intensity
Interface between nerve and skeletal muscle.
Nutrients - synovial fluid - articular cartilage
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

6. cartilage functions: (3)
maximal strength
Area
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
Decreases - increases

7. recent study shown that RT can hinder ________ improvements
Neural recruitment
VO2max
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
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

8. protein synthesis is elevated up to _____ hours after acute RT
strength endurance
Progressive overload
48
Increase speed/explosiveness

9. sympathetic overtraining is...
Interface between nerve and skeletal muscle.
Young - mature
Increase acid-base balance during excercise
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

10. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
T
Gene expression - protein sythesis
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Fast-twitch only - explosive movements (less than a second) ex. plyo

11. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Periphery - diameter

12. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Blood supply - synovial fluid
More testosterone levels for assistive exercises
Reservoir - IIx - IIax - IIa - IIac - IIc
Valsalva maneuver

13. excessively high volume (beyond the athlete's ability to recover) can result in...
Compact - dense outer shell
general adaption syndrome
Excessive soreness and fatigue
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

14. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
Timing
Factors that stiumulate new bone formation
Nutrients - synovial fluid - articular cartilage

15. anaerobic excercise substantially reduces ______ in both muscle and blood
Reservoir - IIx - IIax - IIa - IIac - IIc
PH
Fast-twitch only - explosive movements (less than a second) ex. plyo
Peak bone mass

16. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
2 or fewer
IIx -
Protein deposition

17. trabecular bone
Gene expression - protein sythesis
Spongy - bridges cortical bone
II - I - fast-twitch
Increased parasympathetic activity at rest and w/exercise

18. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Increase speed/explosiveness
stability
Gene expression - protein sythesis
Peripheral - global

19. fascia
IIx -
Fibrous connective tissues that surround a separate different organizational levels of muscle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Increase speed/explosiveness

20. neuromuscular junction (NMJ)
Compact - dense outer shell
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Peripheral - global
Interface between nerve and skeletal muscle.

21. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Minimal esential strain - thought to be 1/10 force needed to fracture.
Neural recruitment
Mechanical forces created during exercise
neuromuscular specificity

22. work large muscles first in a workout =
resistance development
Norepinephrine - dopamine
More testosterone levels for assistive exercises
metabolic specificity

23. The ability to exert maximal force in the shortest amount of time.
Periphery - diameter
Mechanical loading - bone modeling
power
Found on articulating surface of bones

24. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
mechanical specificity
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

25. a _______-________ supplement before and after a workout can attenuate AR downregulation
Valsalva maneuver
Micro fractures - structural fatigue
Found on articulating surface of bones
Protein - carbohydrate

26. yperplasia
Spongy - bridges cortical bone
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Norepinephrine - dopamine

27. The ability of the body to maintain postural equilibrium and support joints during movement.
Hydroxyapatite
Eccentric
The spinal cord (along the corticopinal tracts)
stability

28. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Eccentric
Concentric

29. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Concentric
alarm reaction
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Collagen molecules from osteoblasts

30. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Procollagen - synthesized and secreted by fibroblasts
exhaustion
Marrow cavity -
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

31. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Sprint - aerobic endurance
No hormonal changes - must look for sympathetic overtraining syndrome signs
Young - mature
Glycolitic - metabolites

32. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Excessive soreness and fatigue
T
Cross-linking
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

33. blood vessels from the _____ ______ extend into the dense cortical bone
Blood lactate - growth hormone
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Marrow cavity -
Shortens

34. ____ in synthesis and ______ in degradation
112
Sprint - aerobic endurance
Increase - decrease
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

35. blood vessels from the _____ ______ extend into the dense cortical bone
Sprint - aerobic endurance
Marrow cavity -
Interface between nerve and skeletal muscle.
Procollagen - synthesized and secreted by fibroblasts

36. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
T
Downregulate
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

37. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Young - mature
Decreases
general adaption syndrome
II - I - fast-twitch

38. EMG studies show increases in _____ ______ but not the ____ ______
Training one limb can result in increase of strength in the other too
Neural activation - precise mechanism
Protein - carbohydrate
Decreases

39. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
hypertrophy
Neural activation - precise mechanism
Peripheral - global
Mechanical loading - bone modeling

40. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Firing rate - recruitment
10 - 5-7
neuromuscular specificity

41. ________ or _______ training could impact cardiovascular response though
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Fibrous connective tissues that surround a separate different organizational levels of muscle
Body-building - circuit
Mechano growth factor

42. same effect with ______ ________
Cross-linking
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
Capillary density

43. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Firing rate - recruitment
Shortens
Blood lactate - growth hormone

44. new bone is formed on the _______ - increasing diameter and strength
Timing
Periosteum
Calcium
Marrow cavity -

45. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Downregulate
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Bone mineral density - quantity of mineral deposited in a given bone area

46. immobilization of a joint...
Norepinephrine - dopamine
Shortens
Increase of muscle size/CSA (cross-sectional area)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

47. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Bone mineral density - quantity of mineral deposited in a given bone area
X - a
Minimal esential strain - thought to be 1/10 force needed to fracture.

48. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
II - I - fast-twitch
Blood supply - synovial fluid
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
More testosterone levels for assistive exercises

49. 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)
Cardiac output - stroke volume
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Elastin

50. This can help power exercises because
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Marrow cavity -
Increase speed/explosiveness
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix