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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.
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. Size principle
Hydroxyapatite
Compact - dense outer shell
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Progressive overload

2. major difference between resistance and aerobic exercise (in regards to the heart)...
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Higher (counter-productive to force development)
Left ventrical chamber size/volume much higher in endurance athletes
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

3. glycogen content can rise as much as ______% after only 5 months of body-building style programs
F
Shortens
112
Protein deposition

4. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Increase of muscle size/CSA (cross-sectional area)
Structural - spine - hip
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
Cross-linking

5. ventilation is elevated during the set but _________ during the first minute of recovery
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Goes up further
No hormonal changes - must look for sympathetic overtraining syndrome signs
hypertrophy

6. force transmission per unit of strain - or tendon elongation...
Micro fractures - structural fatigue
Periosteum
Tendon stiffness
Greater than or equal to 16

7. fascia
Collagen molecules from osteoblasts
Fibrous connective tissues that surround a separate different organizational levels of muscle
Interface between nerve and skeletal muscle.
Fast-twitch only - explosive movements (less than a second) ex. plyo

8. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Bone - tendon - and ligaments - cartilage
48
Motor cortex

9. type I for: _____ _______ ________ and type II for ______
Bone - tendon - and ligaments - cartilage
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Peak bone mass
Mechanical forces created during exercise

10. use ______ excercises to directly load the ____ and the ______
ATPhase - oxidative
Elastin
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Structural - spine - hip

11. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
10 - 5-7
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increase - decrease

12. speed and power training depend on optimal...
Shortens
Excessive soreness and fatigue
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Neural recruitment

13. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
Weight bearing
Mechano growth factor
Found on articulating surface of bones

14. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Concentric
X - a
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

15. high correlations between ____ ______ and ______ _______ concentrations have been shown
T
Blood lactate - growth hormone
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
strength

16. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Training one limb can result in increase of strength in the other too
ATPhase - oxidative
Body-building - circuit

17. anaerobic excercise substantially reduces ______ in both muscle and blood
exhaustion
PH
metabolic specificity
Weight bearing

18. volume-related overtraining shows: (3)
Increased parasympathetic activity at rest and w/exercise
Interface between nerve and skeletal muscle.
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
F

19. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
48
strength
Decreases - increases
Mechanical loading - bone modeling

20. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Blood supply - synovial fluid
Neural activation - precise mechanism
Spongy - bridges cortical bone

21. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
Firing rate - recruitment
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Procollagen - synthesized and secreted by fibroblasts

22. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Reservoir - IIx - IIax - IIa - IIac - IIc
Capillary density

23. ventilation is elevated during the set but _________ during the first minute of recovery
Ventilation equivalent for oxygen
Goes up further
Greater than or equal to 16
exhaustion

24. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Area
Shortens
Structural - spine - hip
alarm reaction

25. degree blood flow is increased depends on the: (3)
Elastin
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Excessive soreness and fatigue

26. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Increase in bone size and density
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Glycolitic - metabolites
X - a

27. RT increases: (4)
Blood supply - synovial fluid
Ventilation equivalent for oxygen
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Higher (counter-productive to force development)

28. blood vessels from the _____ ______ extend into the dense cortical bone
Mechanical forces created during exercise
Neural activation - precise mechanism
Parallel
Marrow cavity -

29. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Firing rate - recruitment
T

30. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Neural recruitment
neuromuscular specificity
Weight bearing
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

31. work large muscles first in a workout =
Hydroxyapatite
Calcium
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

32. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
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
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Capillary density

33. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Collagen
maximal strength
Glycolitic - metabolites
More testosterone levels for assistive exercises

34. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Rough form found in intervertebral disks of spine and where tendons attach to bones
Mechanical loading - bone modeling
Greater than or equal to 16
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

35. larger pennation angles can accomodate greater _____ ________
Weight bearing
Bone mineral density - quantity of mineral deposited in a given bone area
Interface between nerve and skeletal muscle.
Protein deposition

36. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
F
mechanical specificity
Collagen
Increase - decrease

37. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
metabolic specificity
Neural activation - precise mechanism
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

38. stress fractures are ___ ______ and are caused by ____ ______
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
strength endurance
Micro fractures - structural fatigue
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

39. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
muscular endurance
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

40. interval training shown to increase BC by ___ to ____ %
16 -38
Eccentric
Calcium
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

41. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Valsalva maneuver
Neural activation - precise mechanism
exhaustion
Found on articulating surface of bones

42. BMD
Sprint - aerobic endurance
Bone mineral density - quantity of mineral deposited in a given bone area
strength
Lactate threshold

43. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Blood supply - synovial fluid
Firing rate - recruitment
Lactate threshold

44. sites where connective tissue can increase: (3)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Shortens
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
Increase - decrease

45. new bone is formed on the _______ - increasing diameter and strength
Reservoir - IIx - IIax - IIa - IIac - IIc
Minimal esential strain - thought to be 1/10 force needed to fracture.
Timing
Periosteum

46. buffering capacity of skeletal muscle
Different planes - different directions
Increase acid-base balance during excercise
Valsalva maneuver
Not as many

47. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Capillary density
Collagen molecules from osteoblasts
Collagen

48. speed and power training depend on optimal...
Decreases
Timing
X - a
Neural recruitment

49. new bone is formed on the _______ - increasing diameter and strength
Protein - carbohydrate
Periosteum
Excessive soreness and fatigue
Structural - spine - hip

50. cortical bone
Compact - dense outer shell
Concentric
exhaustion
Micro fractures - structural fatigue

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Resistance Training Concepts

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