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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. use ______ excercises to directly load the ____ and the ______
Bone mineral density - quantity of mineral deposited in a given bone area
F
Found on articulating surface of bones
Structural - spine - hip

2. RT increases epinephrine - _______ & ________
No hormonal changes - must look for sympathetic overtraining syndrome signs
Concentric
Norepinephrine - dopamine
Lactate threshold

3. parasympathetic overtraining is...
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
Increased parasympathetic activity at rest and w/exercise
X - a
2 or fewer

4. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
6 - few workouts
Frequency - volume - intensity
Blood supply - synovial fluid
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

5. ____ in synthesis and ______ in degradation
Increase - decrease
Area
Factors that stiumulate new bone formation
Lactate threshold

6. sprint training enhances ____ release - useful for speed and power production
Sprint - aerobic endurance
Calcium
Minimal esential strain - thought to be 1/10 force needed to fracture.
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

7. force transmission per unit of strain - or tendon elongation...
Factors that stiumulate new bone formation
The spinal cord (along the corticopinal tracts)
Tendon stiffness
IIx -

8. maximum bone mass achieved...
Peak bone mass
Interface between nerve and skeletal muscle.
Neural recruitment
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

9. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Neural recruitment
Nutrients - synovial fluid - articular cartilage
Peripheral - global
Increase speed/explosiveness

10. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Peripheral - global
Parallel
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

11. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
The spinal cord (along the corticopinal tracts)
II - I - fast-twitch
They're all recruited in consecutive order to produce maximum force
19-55

12. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
They're all recruited in consecutive order to produce maximum force
Found on articulating surface of bones
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

13. yogenesis
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
power
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

14. Bilateral deficit
Peak bone mass
Body-building - circuit
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

15. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
10 - 5-7
Increase - decrease
Blood lactate - growth hormone
Higher (counter-productive to force development)

16. primary structural component of all connective tissue...
Protein deposition
Collagen
Protein deposition
Reservoir - IIx - IIax - IIa - IIac - IIc

17. cartilage functions: (3)
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
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Cardiac output - stroke volume
Lactate threshold

18. ventilation is elevated during the set but _________ during the first minute of recovery
Protein deposition
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
10 - 5-7
Goes up further

19. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Greater ability to tolerate and sustain prolonged high exercise intensitites
VO2max
Young - mature

20. intensity-related overtraining shows...
Increase - decrease
16 -38
No hormonal changes - must look for sympathetic overtraining syndrome signs
Calcium

21. immobilization of a joint...
Protein deposition
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Tendon stiffness

22. increased ventilation efficiency is characterized by a reduced
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Progressive overload
Ventilation equivalent for oxygen
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

23. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
II - I - fast-twitch
Onset
Downregulate
Nutrients - synovial fluid - articular cartilage

24. can happen in as little as _____ weeks (in trained athletes)
Collagen molecules from osteoblasts
2 or fewer
Left ventrical chamber size/volume much higher in endurance athletes
48

25. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Decreases - increases
T
Motor cortex

26. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
IIx -
Not as many
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Cardiac output - stroke volume

27. glycolytic training ______ the rest cycle
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Shortens
Collagen

28. protein synthesis is elevated up to _____ hours after acute RT
Penation - penate
48
Ventilation equivalent for oxygen
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. 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)
Increase acid-base balance during excercise
They're all recruited in consecutive order to produce maximum force
Shortens

30. increased buffering capacity allows
Spongy - bridges cortical bone
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Decreases - increases
Collagen molecules from osteoblasts

31. trabecular bone
Increase of muscle size/CSA (cross-sectional area)
Spongy - bridges cortical bone
Decreases
Calcium

32. Cross-education
Increase in bone size and density
Power - slow-velocity strength
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Training one limb can result in increase of strength in the other too

33. excessively high volume (beyond the athlete's ability to recover) can result in...
Frequency - volume - intensity
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Excessive soreness and fatigue

34. recent study shown that RT can hinder ________ improvements
Progressive overload
Calcium
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
VO2max

35. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
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 - decrease
Hydroxyapatite
Power - slow-velocity strength

36. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Tendon stiffness
Young - mature
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. osteogenic stiumuli
Collagen
10 - 5-7
Factors that stiumulate new bone formation
Fibrous connective tissues that surround a separate different organizational levels of muscle

38. greater acute growth hormone response =
Weight bearing
Increase in bone size and density
Protein - carbohydrate
Greater ability to tolerate and sustain prolonged high exercise intensitites

39. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Glycolitic - metabolites
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Valsalva maneuver
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

40. immobilization of a joint...
Hydroxyapatite
Protein deposition
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
strength endurance

41. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Timing
Gene expression - protein sythesis
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Hydroxyapatite

42. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Higher (counter-productive to force development)
hypertrophy
exhaustion
Norepinephrine - dopamine

43. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Fibrous connective tissues that surround a separate different organizational levels of muscle
Neural activation - precise mechanism
Bone - tendon - and ligaments - cartilage

44. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
F
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Reservoir - IIx - IIax - IIa - IIac - IIc
Periosteum

45. Neural adaptaions begin in the
Mechanical forces created during exercise
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
48
Motor cortex

46. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Collagen
Not as many
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Fast-twitch only - explosive movements (less than a second) ex. plyo

47. parent protein
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Procollagen - synthesized and secreted by fibroblasts
metabolic specificity
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

48. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Valsalva maneuver
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
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

49. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Increased parasympathetic activity at rest and w/exercise
Neural activation - precise mechanism
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

50. primary stimulus for growth of tendons - ligaments and fascia are the
maximal strength
Mechanical forces created during exercise
Bone - tendon - and ligaments - cartilage
Ventilation equivalent for oxygen