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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. parent protein
Blood lactate - growth hormone
Procollagen - synthesized and secreted by fibroblasts
Weight bearing
Ventilation equivalent for oxygen

2. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
2 or fewer
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
maximal strength

3. work large muscles first in a workout =
More testosterone levels for assistive exercises
F
Compact - dense outer shell
Higher (counter-productive to force development)

4. stroke volume and cardiac output increase mostly during the ________ phase
Motor cortex
Eccentric
Greater ability to tolerate and sustain prolonged high exercise intensitites
Androgen receptor - testosterone - testosterone derivatives

5. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Periosteum
Increase speed/explosiveness
Valsalva maneuver
Weight bearing

6. buffering capacity of skeletal muscle
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Micro fractures - structural fatigue
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Increase acid-base balance during excercise

7. yogenesis
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Mechano growth factor
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

8. W/heavy resistance training - all muscle fibers get bigger because

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9. due to muscle size increase - ________ _______ decreases
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
Factors that stiumulate new bone formation
resistance development
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

10. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Peak bone mass
Valsalva maneuver
Minimal esential strain - thought to be 1/10 force needed to fracture.

11. maximum bone mass achieved...
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Peak bone mass
Increase of muscle size/CSA (cross-sectional area)

12. degree blood flow is increased depends on the: (3)
Lactate threshold
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Increase - decrease
Norepinephrine - dopamine

13. increased ventilation efficiency is characterized by a reduced
Bone mineral density - quantity of mineral deposited in a given bone area
Nutrients - synovial fluid - articular cartilage
Different planes - different directions
Ventilation equivalent for oxygen

14. sites where connective tissue can increase: (3)
Bone mineral density - quantity of mineral deposited in a given bone area
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Not as many
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

15. to surpass the MES - an exercise must be ____ _____
Periphery - diameter
Collagen
Androgen receptor - testosterone - testosterone derivatives
Weight bearing

16. Mechanical factors include
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Glycolitic - metabolites
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

17. primary stimulus for growth of tendons - ligaments and fascia are the
112
Higher (counter-productive to force development)
Mechanical forces created during exercise
Increase in bone size and density

18. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase in bone size and density
Collagen molecules from osteoblasts
Young - mature

19. programs designed to stimulate bone growth need to incorporate: (6)
Concentric
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Collagen
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

20. parasympathetic overtraining is...
II - I - fast-twitch
Firing rate - recruitment
Increased parasympathetic activity at rest and w/exercise
More testosterone levels for assistive exercises

21. reflex potentiation is increased by____ to ____ % w/resistance training
Lactate threshold
Timing
19-55
Blood supply - synovial fluid

22. parent protein
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Frequency - volume - intensity
Procollagen - synthesized and secreted by fibroblasts
19-55

23. ________ or _______ training could impact cardiovascular response though
Downregulate
Bone mineral density - quantity of mineral deposited in a given bone area
Body-building - circuit
Structural - spine - hip

24. anabolic hormones (4)

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25. ncrease nearal drive comes from (3)
muscular endurance
Progressive overload
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Spongy - bridges cortical bone

26. MES
6 - few workouts
Weight bearing
Minimal esential strain - thought to be 1/10 force needed to fracture.
Higher (counter-productive to force development)

27. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Timing
Onset
Fast-twitch only - explosive movements (less than a second) ex. plyo
Decreases

28. trabecular bone
muscular endurance
Spongy - bridges cortical bone
F
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. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
PH
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Blood lactate - growth hormone
Glycolitic - metabolites

30. immobilization of a joint...
Penation - penate
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Increase speed/explosiveness
Factors that stiumulate new bone formation

31. insulin rates ________ blood glucose and amino acid changes
Parallel
Neural recruitment
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Onset

32. 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
F
Periosteum
II - I - fast-twitch

33. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
Motor cortex
Bone mineral density - quantity of mineral deposited in a given bone area
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

34. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
10 - 5-7
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Not as many
F

35. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Sprint - aerobic endurance
strength
stability

36. Synchronization is critical to ____ of force production
Eccentric
ATPhase - oxidative
Timing
Micro fractures - structural fatigue

37. W/heavy resistance training - all muscle fibers get bigger because

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38. major difference between resistance and aerobic exercise (in regards to the heart)...
alarm reaction
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Increase - decrease
Left ventrical chamber size/volume much higher in endurance athletes

39. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
The spinal cord (along the corticopinal tracts)
Rough form found in intervertebral disks of spine and where tendons attach to bones

40. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
F
mechanical specificity
Hydroxyapatite
Glycolitic - metabolites

41. glycogen content can rise as much as ______% after only 5 months of body-building style programs
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
Glycolitic - metabolites
112
Gene expression - protein sythesis

42. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase in bone size and density
Fibrous connective tissues that surround a separate different organizational levels of muscle
Goes up further

43. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Firing rate - recruitment
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Blood supply - synovial fluid
Onset

44. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Collagen
metabolic specificity

45. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
Peak bone mass
exhaustion
Structural - spine - hip

46. specific changes within a tendon are: (4)
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
Lactate threshold
Found on articulating surface of bones

47. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
ATPhase - oxidative
alarm reaction
F
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

48. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Bone mineral density - quantity of mineral deposited in a given bone area
Calcium
Structural - spine - hip
Sprint - aerobic endurance

49. use ______ excercises to directly load the ____ and the ______
Young - mature
Mechanical loading - bone modeling
Greater ability to tolerate and sustain prolonged high exercise intensitites
Structural - spine - hip

50. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
More testosterone levels for assistive exercises
Compact - dense outer shell
Tendon stiffness