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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. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Ventilation equivalent for oxygen
Decreases - increases
hypertrophy
Greater than or equal to 16

2. to surpass the MES - an exercise must be ____ _____
Factors that stiumulate new bone formation
Periphery - diameter
Peripheral - global
Weight bearing

3. buffering capacity of skeletal muscle
F
Onset
112
Increase acid-base balance during excercise

4. Anaerobic training
Weight bearing
general adaption syndrome
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Eccentric

5. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Cross-linking
Mechanical forces created during exercise
Lactate threshold

6. endocrine adaptations and responses to anaerobic training: (4)
No hormonal changes - must look for sympathetic overtraining syndrome signs
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
metabolic specificity
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

7. endocrine adaptations and responses to anaerobic training: (4)
Motor cortex
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
Increase in bone size and density
Higher (counter-productive to force development)

8. ____ in synthesis and ______ in degradation
Blood lactate - growth hormone
Concentric
Increase - decrease
Onset

9. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical forces created during exercise
Left ventrical chamber size/volume much higher in endurance athletes
Low to moderate intensity w/high volume and short rest intervals (body-building)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

10. volume-related overtraining shows: (3)
Goes up further
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Increase of muscle size/CSA (cross-sectional area)
Greater ability to tolerate and sustain prolonged high exercise intensitites

11. ust be done at a high enough intensity to be above the _______ _______
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Blood supply - synovial fluid
Decreases - increases
Lactate threshold

12. MES
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Minimal esential strain - thought to be 1/10 force needed to fracture.
maximal strength
strength endurance

13. 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)
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
112
Gene expression - protein sythesis

14. anaerobic training increases the _____ of the NMJ
Excessive soreness and fatigue
Area
Parallel
Mechanical loading - bone modeling

15. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Nutrients - synovial fluid - articular cartilage
Progressive overload
strength endurance
Spongy - bridges cortical bone

16. yperplasia
X - a
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Left ventrical chamber size/volume much higher in endurance athletes
Motor cortex

17. The ability to exert maximal force in the shortest amount of time.
power
Protein deposition
Androgen receptor - testosterone - testosterone derivatives
Penation - penate

18. interval training shown to increase BC by ___ to ____ %
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
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
16 -38
Increase acid-base balance during excercise

19. larger pennation angles can accomodate greater _____ ________
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Protein deposition
Glycolitic - metabolites
Found on articulating surface of bones

20. RT increases the angle of _______ in _______ muscels
T
Penation - penate
More testosterone levels for assistive exercises
Calcium

21. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Collagen
Micro fractures - structural fatigue
Protein deposition
Gene expression - protein sythesis

22. ventilation is elevated during the set but _________ during the first minute of recovery
Protein - carbohydrate
Onset
Goes up further
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

23. fascia
Increase acid-base balance during excercise
F
VO2max
Fibrous connective tissues that surround a separate different organizational levels of muscle

24. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Blood lactate - growth hormone
resistance development
Spongy - bridges cortical bone
Decreases - increases

25. weightlifters show larger left atrial dimension than body-builders - T/F?
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Parallel
F
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

26. use ______ excercises to directly load the ____ and the ______
Firing rate - recruitment
Onset
Timing
Structural - spine - hip

27. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
48
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
stability

28. type I for: _____ _______ ________ and type II for ______
Capillary density
Bone - tendon - and ligaments - cartilage
II - I - fast-twitch
Increase of muscle size/CSA (cross-sectional area)

29. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
II - I - fast-twitch
Increase speed/explosiveness
Micro fractures - structural fatigue

30. can happen in as little as _____ weeks (in trained athletes)
Norepinephrine - dopamine
Body-building - circuit
F
2 or fewer

31. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Power - slow-velocity strength
Firing rate - recruitment
Onset
Micro fractures - structural fatigue

32. parent protein
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Procollagen - synthesized and secreted by fibroblasts
Protein deposition
Onset

33. primary structural component of all connective tissue...
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
strength
10 - 5-7
Collagen

34. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Increase - decrease
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)
maximal strength

35. type I for: _____ _______ ________ and type II for ______
Higher (counter-productive to force development)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Procollagen - synthesized and secreted by fibroblasts
Bone - tendon - and ligaments - cartilage

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

37. glycolytic training ______ the rest cycle
Bone mineral density - quantity of mineral deposited in a given bone area
Shortens
6 - few workouts
Eccentric

38. Synchronization is critical to ____ of force production
Timing
mechanical specificity
They're all recruited in consecutive order to produce maximum force
Penation - penate

39. cortical bone
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
IIx -
Decreases
Compact - dense outer shell

40. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Periphery - diameter
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Different planes - different directions

41. psychological factors: (12)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Peak bone mass
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

42. EMG studies show increases in _____ ______ but not the ____ ______
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Neural activation - precise mechanism
Decreases - increases
10 - 5-7

43. greater acute growth hormone response =
Protein deposition
exhaustion
Greater ability to tolerate and sustain prolonged high exercise intensitites
muscular endurance

44. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Timing
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increase speed/explosiveness
X - a

45. insulin rates ________ blood glucose and amino acid changes
Increase - decrease
Power - slow-velocity strength
Parallel
Increase speed/explosiveness

46. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
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
IIx -
Blood supply - synovial fluid
Fibrous connective tissues that surround a separate different organizational levels of muscle

47. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Neural activation - precise mechanism
Increase in bone size and density
general adaption syndrome

48. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
16 -38
Periphery - diameter
Increase in number of muscle cells through longitudinal splitting - rather than lateral
general adaption syndrome

49. receptors tend to ___________ over time when exposed consistently to high levels of hormones
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
Downregulate
general adaption syndrome
Eccentric

50. Hypertrophy
Increase of muscle size/CSA (cross-sectional area)
Penation - penate
strength
Body-building - circuit