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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. same effect with ______ ________
Capillary density
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Neural recruitment
stability

2. cholesterol changes?
More testosterone levels for assistive exercises
Fibrous connective tissues that surround a separate different organizational levels of muscle
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
112

3. immobilization of a joint...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
6 - few workouts
Gene expression - protein sythesis
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

4. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Timing
resistance development
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
10 - 5-7

5. process of protein synthesis (3)
Ventilation equivalent for oxygen
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
Mechanical forces created during exercise
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

6. The ability of the body to produce low levels of force and maintain them for extended periods of time
Higher (counter-productive to force development)
Rough form found in intervertebral disks of spine and where tendons attach to bones
Periphery - diameter
muscular endurance

7. same effect with ______ ________
Androgen receptor - testosterone - testosterone derivatives
Neural activation - precise mechanism
Capillary density
Compact - dense outer shell

8. cortical bone
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Eccentric
Compact - dense outer shell
Timing

9. sprint training enhances ____ release - useful for speed and power production
alarm reaction
Timing
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Calcium

10. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
Lactate threshold
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
Glycolitic - metabolites

11. psychological factors: (12)
10 - 5-7
2 or fewer
Shortens
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

12. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Downregulate
Valsalva maneuver
Young - mature
Protein - carbohydrate

13. simultaneous _______ and _______ _______ training can decrease sprint and jump power
6 - few workouts
Sprint - aerobic endurance
Downregulate
exhaustion

14. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Collagen molecules from osteoblasts
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
More testosterone levels for assistive exercises

15. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Marrow cavity -
6 - few workouts
Higher (counter-productive to force development)
Mechano growth factor

16. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
6 - few workouts
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
IIx -

17. EMG studies show increases in _____ ______ but not the ____ ______
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Mechanical loading - bone modeling
resistance development
Neural activation - precise mechanism

18. primary stimulus for growth of tendons - ligaments and fascia are the
VO2max
Bone - tendon - and ligaments - cartilage
Mechanical forces created during exercise
Compact - dense outer shell

19. 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
Progressive overload
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

20. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Increase of muscle size/CSA (cross-sectional area)
IIx -

21. Mechanical factors include
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Collagen molecules from osteoblasts
Body-building - circuit
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

22. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase in number of muscle cells through longitudinal splitting - rather than lateral
exhaustion
Left ventrical chamber size/volume much higher in endurance athletes

23. yperplasia
Elastin
Interface between nerve and skeletal muscle.
Bone mineral density - quantity of mineral deposited in a given bone area
Increase in number of muscle cells through longitudinal splitting - rather than lateral

24. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Increase acid-base balance during excercise
muscular endurance
X - a
Different planes - different directions

25. anaerobic excercise substantially reduces ______ in both muscle and blood
Bone - tendon - and ligaments - cartilage
Neural recruitment
Sprint - aerobic endurance
PH

26. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
strength
Cross-linking
Shortens

27. interval training shown to increase BC by ___ to ____ %
16 -38
Ventilation equivalent for oxygen
Fibrous connective tissues that surround a separate different organizational levels of muscle
Motor cortex

28. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
10 - 5-7
exhaustion

29. Size principle
Increase of muscle size/CSA (cross-sectional area)
Spongy - bridges cortical bone
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

30. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
alarm reaction
Blood supply - synovial fluid
Higher (counter-productive to force development)
Reservoir - IIx - IIax - IIa - IIac - IIc

31. primary structural component of all connective tissue...
Collagen
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
ATPhase - oxidative
power

32. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
strength endurance
Mechanical loading - bone modeling
Cross-linking
VO2max

33. Neural adaptaions begin in the
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
Motor cortex
Higher (counter-productive to force development)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

34. immobilization of a joint...
Decreases
Penation - penate
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
II - I - fast-twitch

35. MES
Minimal esential strain - thought to be 1/10 force needed to fracture.
10 - 5-7
muscular endurance
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

36. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Shortens
10 - 5-7
Compact - dense outer shell
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

37. cholesterol changes?
Motor cortex
Protein - carbohydrate
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Goes up further

38. ust be done at a high enough intensity to be above the _______ _______
ATPhase - oxidative
Body-building - circuit
Lactate threshold
16 -38

39. new myofilaments are added to the _______ myofibril - increasing the ______
16 -38
Found on articulating surface of bones
exhaustion
Periphery - diameter

40. BMD
Penation - penate
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Bone mineral density - quantity of mineral deposited in a given bone area
Protein deposition

41. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
ATPhase - oxidative
Cardiac output - stroke volume
Lactate threshold
Increase in number of muscle cells through longitudinal splitting - rather than lateral

42. The ability to exert maximal force in the shortest amount of time.
Cross-linking
Eccentric
power
Concentric

43. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Neural activation - precise mechanism
Glycolitic - metabolites
alarm reaction
10 - 5-7

44. parasympathetic overtraining is...
Protein deposition
IIx -
Left ventrical chamber size/volume much higher in endurance athletes
Increased parasympathetic activity at rest and w/exercise

45. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
power
Protein deposition
Norepinephrine - dopamine

46. ventilation is elevated during the set but _________ during the first minute of recovery
Timing
Weight bearing
Goes up further
Fibrous connective tissues that surround a separate different organizational levels of muscle

47. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Increase - decrease
6 - few workouts
Goes up further

48. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
6 - few workouts
Blood supply - synovial fluid

49. weightlifters show larger left atrial dimension than body-builders - T/F?
Body-building - circuit
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Bone - tendon - and ligaments - cartilage
F

50. use ______ excercises to directly load the ____ and the ______
Parallel
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Structural - spine - hip
strength