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

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2. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Rough form found in intervertebral disks of spine and where tendons attach to bones
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
Ventilation equivalent for oxygen

3. stroke volume and cardiac output increase mostly during the ________ phase
Calcium
Increase speed/explosiveness
Eccentric
Increase - decrease

4. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Power - slow-velocity strength
10 - 5-7
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Elastin

5. a _______-________ supplement before and after a workout can attenuate AR downregulation
Power - slow-velocity strength
They're all recruited in consecutive order to produce maximum force
Protein - carbohydrate
Interface between nerve and skeletal muscle.

6. larger pennation angles can accomodate greater _____ ________
Tendon stiffness
stability
Protein deposition
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

7. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Neural recruitment
Cardiac output - stroke volume
Mechano growth factor

8. recent study shown that RT can hinder ________ improvements
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Periosteum
maximal strength
VO2max

9. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Peripheral - global
hypertrophy
muscular endurance
Increase - decrease

10. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
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
6 - few workouts
II - I - fast-twitch
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

11. RT increases epinephrine - _______ & ________
Neural activation - precise mechanism
Peak bone mass
Norepinephrine - dopamine
Blood lactate - growth hormone

12. 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
Progressive overload
Peripheral - global
112

13. protein synthesis is elevated up to _____ hours after acute RT
48
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Excessive soreness and fatigue
Norepinephrine - dopamine

14. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Eccentric
neuromuscular specificity
Collagen

15. 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)
Peripheral - global
2 or fewer
Firing rate - recruitment

16. can happen in as little as _____ weeks (in trained athletes)
resistance development
2 or fewer
F
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

17. volume-related overtraining shows: (3)
Found on articulating surface of bones
Parallel
PH
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

18. stress fractures are ___ ______ and are caused by ____ ______
Micro fractures - structural fatigue
Mechano growth factor
Power - slow-velocity strength
Cardiac output - stroke volume

19. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Glycolitic - metabolites
Peak bone mass
Weight bearing

20. due to muscle size increase - ________ _______ decreases
strength endurance
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
19-55

21. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Bone mineral density - quantity of mineral deposited in a given bone area
Frequency - volume - intensity
Progressive overload
Reservoir - IIx - IIax - IIa - IIac - IIc

22. to surpass the MES - an exercise must be ____ _____
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Weight bearing
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
ATPhase - oxidative

23. sites where connective tissue can increase: (3)
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
Training one limb can result in increase of strength in the other too
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
Structural - spine - hip

24. Mechanical factors include
Left ventrical chamber size/volume much higher in endurance athletes
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Glycolitic - metabolites
Training one limb can result in increase of strength in the other too

25. increased ventilation efficiency is characterized by a reduced
6 - few workouts
Mechano growth factor
Ventilation equivalent for oxygen
10 - 5-7

26. Neural adaptaions begin in the
maximal strength
Young - mature
Interface between nerve and skeletal muscle.
Motor cortex

27. Substantial portion of neural adaptations occur in
general adaption syndrome
The spinal cord (along the corticopinal tracts)
Penation - penate
Increase of muscle size/CSA (cross-sectional area)

28. to surpass the MES - an exercise must be ____ _____
Weight bearing
Elastin
Nutrients - synovial fluid - articular cartilage
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. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Bone mineral density - quantity of mineral deposited in a given bone area
Firing rate - recruitment
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

30. protein synthesis is elevated up to _____ hours after acute RT
48
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

31. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
F
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

32. interval training shown to increase BC by ___ to ____ %
16 -38
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Progressive overload
Penation - penate

33. anabolic hormones (4)

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34. immobilization of a joint...
Low to moderate intensity w/high volume and short rest intervals (body-building)
strength endurance
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

35. Anaerobic training
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Fast-twitch only - explosive movements (less than a second) ex. plyo
Greater than or equal to 16
Increase of muscle size/CSA (cross-sectional area)

36. primary structural component of all connective tissue...
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Norepinephrine - dopamine
Collagen
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

37. Mechanical factors include
Higher (counter-productive to force development)
strength endurance
Increase acid-base balance during excercise
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

38. Bilateral deficit
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Compact - dense outer shell
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

39. ncrease nearal drive comes from (3)
Peak bone mass
stability
Collagen molecules from osteoblasts
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

40. AR: (reacts with ______ and _______ ________)
Neural recruitment
T
Androgen receptor - testosterone - testosterone derivatives
Blood lactate - growth hormone

41. volume-related overtraining shows: (3)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
48
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
muscular endurance

42. heavy RT ___________ blood flow to the working muscles
Increase - decrease
Decreases
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
19-55

43. major difference between resistance and aerobic exercise (in regards to the heart)...
2 or fewer
stability
Tendon stiffness
Left ventrical chamber size/volume much higher in endurance athletes

44. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Greater ability to tolerate and sustain prolonged high exercise intensitites
Glycolitic - metabolites
Greater ability to tolerate and sustain prolonged high exercise intensitites
Nutrients - synovial fluid - articular cartilage

45. primary structural component of all connective tissue...
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Interface between nerve and skeletal muscle.
general adaption syndrome
Collagen

46. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
VO2max
Frequency - volume - intensity
strength

47. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
F
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

48. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
Greater than or equal to 16
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Firing rate - recruitment

49. become mineralized as calcium phosphate crystals or ________
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Hydroxyapatite
T
Goes up further

50. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Periosteum
10 - 5-7
Tendon stiffness
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