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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. can happen in as little as _____ weeks (in trained athletes)
mechanical specificity
2 or fewer
Parallel
Downregulate

2. anaerobic excercise substantially reduces ______ in both muscle and blood
Shortens
PH
Blood lactate - growth hormone
strength endurance

3. osteogenic stiumuli
Factors that stiumulate new bone formation
19-55
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

4. buffering capacity of skeletal muscle
strength endurance
Nutrients - synovial fluid - articular cartilage
Increase acid-base balance during excercise
F

5. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
The spinal cord (along the corticopinal tracts)
Timing
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

6. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Young - mature
Frequency - volume - intensity
strength

7. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Mechano growth factor
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

8. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Progressive overload
Blood lactate - growth hormone
Eccentric

9. Synchronization is critical to ____ of force production
6 - few workouts
112
Timing
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

10. use ______ excercises to directly load the ____ and the ______
Eccentric
Structural - spine - hip
Valsalva maneuver
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

11. protein synthesis is elevated up to _____ hours after acute RT
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
48
exhaustion

12. type IIx change their _________ isoform content to become more ___________
No hormonal changes - must look for sympathetic overtraining syndrome signs
Increase acid-base balance during excercise
Androgen receptor - testosterone - testosterone derivatives
ATPhase - oxidative

13. excessive training on a short-term basis is called...
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase acid-base balance during excercise
Tendon stiffness
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

14. weightlifters show larger left atrial dimension than body-builders - T/F?
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Left ventrical chamber size/volume much higher in endurance athletes
F
16 -38

15. hyaline cartilage
Found on articulating surface of bones
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Glycolitic - metabolites
Blood lactate - growth hormone

16. endocrine adaptations and responses to anaerobic training: (4)
ATPhase - oxidative
Cross-linking
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
Decreases - increases

17. weightlifters show larger left atrial dimension than body-builders - T/F?
2 or fewer
F
Different planes - different directions
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

18. immobilization of a joint...
general adaption syndrome
Cardiac output - stroke volume
strength
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

19. new bone is formed on the _______ - increasing diameter and strength
muscular endurance
112
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Periosteum

20. parasympathetic overtraining is...
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Increased parasympathetic activity at rest and w/exercise
IIx -
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

21. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Fast-twitch only - explosive movements (less than a second) ex. plyo
exhaustion
Penation - penate
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

22. same effect with ______ ________
Peripheral - global
Neural activation - precise mechanism
Capillary density
Penation - penate

23. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Lactate threshold
Capillary density
PH
Mechano growth factor

24. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Shortens
Neural recruitment
Different planes - different directions
Protein deposition

25. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Spongy - bridges cortical bone
Factors that stiumulate new bone formation

26. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Factors that stiumulate new bone formation
strength
Increase - decrease
Low to moderate intensity w/high volume and short rest intervals (body-building)

27. metabolic factors include...
Decreases
PH
Low to moderate intensity w/high volume and short rest intervals (body-building)
10 - 5-7

28. increase in muscle strenght or mass =
Nutrients - synovial fluid - articular cartilage
48
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Increase in bone size and density

29. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Collagen
Collagen molecules from osteoblasts
Capillary density
maximal strength

30. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Penation - penate
Onset
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

31. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Not as many
Parallel
Protein - carbohydrate

32. MES
Calcium
Collagen molecules from osteoblasts
Minimal esential strain - thought to be 1/10 force needed to fracture.
strength

33. increased ventilation efficiency is characterized by a reduced
neuromuscular specificity
Ventilation equivalent for oxygen
Peripheral - global
Not as many

34. Cross-education
Timing
Training one limb can result in increase of strength in the other too
Found on articulating surface of bones
Mechanical forces created during exercise

35. cartilage functions: (3)
More testosterone levels for assistive exercises
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
metabolic specificity
Ventilation equivalent for oxygen

36. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Peak bone mass
F
Shortens
Ventilation equivalent for oxygen

37. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Area
Neural activation - precise mechanism

38. new myofilaments are added to the _______ myofibril - increasing the ______
stability
Periphery - diameter
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

39. work large muscles first in a workout =
Peak bone mass
Bone mineral density - quantity of mineral deposited in a given bone area
More testosterone levels for assistive exercises
general adaption syndrome

40. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
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
Progressive overload

41. anabolic hormones (4)

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42. anaerobic training increases the _____ of the NMJ
Norepinephrine - dopamine
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Area
Decreases

43. The ability to exert maximal force in the shortest amount of time.
F
Micro fractures - structural fatigue
power
Training one limb can result in increase of strength in the other too

44. due to muscle size increase - ________ _______ decreases
Decreases
Downregulate
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Progressive overload

45. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
48
More testosterone levels for assistive exercises
Power - slow-velocity strength

46. osteogenic stiumuli
Increase of muscle size/CSA (cross-sectional area)
Factors that stiumulate new bone formation
resistance development
Micro fractures - structural fatigue

47. 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'
ATPhase - oxidative
Firing rate - recruitment
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

48. bone matrix
metabolic specificity
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Frequency - volume - intensity
Collagen molecules from osteoblasts

49. This can help power exercises because
PH
Gene expression - protein sythesis
Increase speed/explosiveness
Capillary density

50. anaerobic excercise substantially reduces ______ in both muscle and blood
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increase in bone size and density
PH
Nutrients - synovial fluid - articular cartilage