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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. reflex potentiation is increased by____ to ____ % w/resistance training
Blood lactate - growth hormone
Excessive soreness and fatigue
hypertrophy
19-55

2. insulin rates ________ blood glucose and amino acid changes
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Low to moderate intensity w/high volume and short rest intervals (body-building)
Parallel
strength endurance

3. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increase acid-base balance during excercise
10 - 5-7

4. sprint training enhances ____ release - useful for speed and power production
Norepinephrine - dopamine
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Calcium
Increased parasympathetic activity at rest and w/exercise

5. these cardio responses increase significantly during RT: (4)
19-55
Frequency - volume - intensity
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Goes up further

6. RT increases: (4)
Greater than or equal to 16
Higher (counter-productive to force development)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Decreases

7. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
Rough form found in intervertebral disks of spine and where tendons attach to bones
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Increase in number of muscle cells through longitudinal splitting - rather than lateral

8. overtraining
112
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Elastin
Protein deposition

9. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Reservoir - IIx - IIax - IIa - IIac - IIc
Greater than or equal to 16
PH

10. interval training shown to increase BC by ___ to ____ %
16 -38
Mechanical loading - bone modeling
No hormonal changes - must look for sympathetic overtraining syndrome signs
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

11. RT increases the angle of _______ in _______ muscels
10 - 5-7
Peak bone mass
Norepinephrine - dopamine
Penation - penate

12. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Bone - tendon - and ligaments - cartilage
Increase acid-base balance during excercise
Increased parasympathetic activity at rest and w/exercise
Cardiac output - stroke volume

13. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
VO2max
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
F

14. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
F
Bone - tendon - and ligaments - cartilage
The spinal cord (along the corticopinal tracts)

15. use ______ excercises to directly load the ____ and the ______
Power - slow-velocity strength
Structural - spine - hip
Increased parasympathetic activity at rest and w/exercise
Bone mineral density - quantity of mineral deposited in a given bone area

16. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Left ventrical chamber size/volume much higher in endurance athletes
metabolic specificity
PH
Protein deposition

17. The ability to exert maximal force in the shortest amount of time.
IIx -
Cross-linking
Downregulate
power

18. 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)
metabolic specificity
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
X - a

19. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
II - I - fast-twitch
Not as many
neuromuscular specificity

20. This can help power exercises because
resistance development
F
Increase in bone size and density
Increase speed/explosiveness

21. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
power
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Glycolitic - metabolites
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

22. work large muscles first in a workout =
Frequency - volume - intensity
More testosterone levels for assistive exercises
T
Low to moderate intensity w/high volume and short rest intervals (body-building)

23. BMD
Downregulate
Capillary density
Bone mineral density - quantity of mineral deposited in a given bone area
Training one limb can result in increase of strength in the other too

24. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
Neural activation - precise mechanism
Increase - decrease
stability

25. immobilization of a joint...
exhaustion
Nutrients - synovial fluid - articular cartilage
More testosterone levels for assistive exercises
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

26. AR: (reacts with ______ and _______ ________)
Hydroxyapatite
Mechanical forces created during exercise
Androgen receptor - testosterone - testosterone derivatives
Bone - tendon - and ligaments - cartilage

27. 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
Body-building - circuit
48
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

28. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Frequency - volume - intensity
neuromuscular specificity
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

29. to surpass the MES - an exercise must be ____ _____
Weight bearing
Parallel
Greater ability to tolerate and sustain prolonged high exercise intensitites
Neural recruitment

30. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Penation - penate
II - I - fast-twitch
power
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

31. osteoblasts
Tendon stiffness
Not as many
Protein - carbohydrate
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

32. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Area
They're all recruited in consecutive order to produce maximum force
Structural - spine - hip

33. osteogenic stiumuli
Procollagen - synthesized and secreted by fibroblasts
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Factors that stiumulate new bone formation
metabolic specificity

34. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
Calcium
Procollagen - synthesized and secreted by fibroblasts
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

35. insulin rates ________ blood glucose and amino acid changes
Firing rate - recruitment
Parallel
hypertrophy
strength endurance

36. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Firing rate - recruitment
general adaption syndrome
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

37. EMG studies show increases in _____ ______ but not the ____ ______
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Neural activation - precise mechanism
Progressive overload
Ventilation equivalent for oxygen

38. sympathetic overtraining is...
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
general adaption syndrome
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Elastin

39. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Body-building - circuit
ATPhase - oxidative

40. primary structural component of all connective tissue...
Collagen
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Bone - tendon - and ligaments - cartilage
Increased parasympathetic activity at rest and w/exercise

41. ____ in synthesis and ______ in degradation
Cardiac output - stroke volume
Increase - decrease
metabolic specificity
X - a

42. Synchronization is critical to ____ of force production
Timing
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Increased parasympathetic activity at rest and w/exercise
48

43. ligaments contain elastic fibers or ______
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Elastin
Body-building - circuit
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

44. heavy RT ___________ blood flow to the working muscles
Decreases
10 - 5-7
maximal strength
Increase of muscle size/CSA (cross-sectional area)

45. weightlifters show larger left atrial dimension than body-builders - T/F?
VO2max
F
Capillary density
Neural activation - precise mechanism

46. larger pennation angles can accomodate greater _____ ________
Compact - dense outer shell
Protein deposition
Capillary density
Downregulate

47. increased buffering capacity allows
Eccentric
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase acid-base balance during excercise

48. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Capillary density
Decreases - increases
Periphery - diameter

49. high correlations between ____ ______ and ______ _______ concentrations have been shown
Blood lactate - growth hormone
Onset
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Increase - decrease

50. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Mechanical loading - bone modeling
Procollagen - synthesized and secreted by fibroblasts
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
10 - 5-7