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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. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Cross-linking
Penation - penate

2. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
16 -38
Nutrients - synovial fluid - articular cartilage
Lactate threshold
Ventilation equivalent for oxygen

3. Neural adaptaions begin in the
Collagen
Timing
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
Motor cortex

4. ____ in synthesis and ______ in degradation
Increase - decrease
Peripheral - global
Blood supply - synovial fluid
Concentric

5. fascia
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Bone mineral density - quantity of mineral deposited in a given bone area
Fibrous connective tissues that surround a separate different organizational levels of muscle
Rough form found in intervertebral disks of spine and where tendons attach to bones

6. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
general adaption syndrome
Penation - penate
Neural recruitment

7. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Weight bearing
The spinal cord (along the corticopinal tracts)
Structural - spine - hip

8. anaerobic training increases the _____ of the NMJ
Minimal esential strain - thought to be 1/10 force needed to fracture.
Neural recruitment
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Area

9. use ______ excercises to directly load the ____ and the ______
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Fibrous connective tissues that surround a separate different organizational levels of muscle
Structural - spine - hip
Protein deposition

10. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Greater ability to tolerate and sustain prolonged high exercise intensitites
Reservoir - IIx - IIax - IIa - IIac - IIc
Collagen
Different planes - different directions

11. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
No hormonal changes - must look for sympathetic overtraining syndrome signs
T
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
strength

12. Hypertrophy
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Increase of muscle size/CSA (cross-sectional area)
Peak bone mass
Firing rate - recruitment

13. increased ventilation efficiency is characterized by a reduced
10 - 5-7
Peak bone mass
Ventilation equivalent for oxygen
Increase speed/explosiveness

14. these cardio responses increase significantly during RT: (4)
Interface between nerve and skeletal muscle.
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Downregulate
Power - slow-velocity strength

15. Cross-education
Eccentric
Training one limb can result in increase of strength in the other too
Protein deposition
Calcium

16. stress fractures are ___ ______ and are caused by ____ ______
power
Compact - dense outer shell
Micro fractures - structural fatigue
Bone - tendon - and ligaments - cartilage

17. endocrine adaptations and responses to anaerobic training: (4)
Penation - penate
Norepinephrine - dopamine
Collagen
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

18. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Mechanical loading - bone modeling
Onset
Protein - carbohydrate
112

19. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
Collagen molecules from osteoblasts
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Structural - spine - hip

20. primary structural component of all connective tissue...
Periphery - diameter
Frequency - volume - intensity
Collagen
Penation - penate

21. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Power - slow-velocity strength
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Fibrous connective tissues that surround a separate different organizational levels of muscle

22. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Eccentric
Higher (counter-productive to force development)
Micro fractures - structural fatigue

23. RT increases: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
neuromuscular specificity
general adaption syndrome
10 - 5-7

24. reflex potentiation is increased by____ to ____ % w/resistance training
Nutrients - synovial fluid - articular cartilage
19-55
Periosteum
Peripheral - global

25. osteogenic stiumuli
Factors that stiumulate new bone formation
Collagen molecules from osteoblasts
Fast-twitch only - explosive movements (less than a second) ex. plyo
exhaustion

26. sprint training enhances ____ release - useful for speed and power production
X - a
10 - 5-7
Calcium
T

27. major difference between resistance and aerobic exercise (in regards to the heart)...
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Bone mineral density - quantity of mineral deposited in a given bone area
Left ventrical chamber size/volume much higher in endurance athletes
Interface between nerve and skeletal muscle.

28. Hypertrophy
Young - mature
Increase of muscle size/CSA (cross-sectional area)
Weight bearing
Greater than or equal to 16

29. interval training shown to increase BC by ___ to ____ %
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Body-building - circuit
16 -38
Tendon stiffness

30. EMG studies show increases in _____ ______ but not the ____ ______
Fast-twitch only - explosive movements (less than a second) ex. plyo
They're all recruited in consecutive order to produce maximum force
Firing rate - recruitment
Neural activation - precise mechanism

31. high correlations between ____ ______ and ______ _______ concentrations have been shown
Found on articulating surface of bones
Blood lactate - growth hormone
T
Peak bone mass

32. anaerobic training increases the _____ of the NMJ
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Mechanical forces created during exercise
neuromuscular specificity
Area

33. RT increases: (4)
mechanical specificity
Decreases
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
power

34. primary stimulus for growth of tendons - ligaments and fascia are the
112
Mechanical forces created during exercise
Increased parasympathetic activity at rest and w/exercise
IIx -

35. The ability of the body to maintain postural equilibrium and support joints during movement.
maximal strength
Factors that stiumulate new bone formation
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
stability

36. glycolytic training ______ the rest cycle
Sprint - aerobic endurance
Shortens
Nutrients - synovial fluid - articular cartilage
Hydroxyapatite

37. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
F
Collagen
More testosterone levels for assistive exercises

38. osteoblasts
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Periphery - diameter
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

39. type I for: _____ _______ ________ and type II for ______
Greater ability to tolerate and sustain prolonged high exercise intensitites
Spongy - bridges cortical bone
Bone - tendon - and ligaments - cartilage
neuromuscular specificity

40. programs designed to stimulate bone growth need to incorporate: (6)
strength endurance
stability
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
hypertrophy

41. Mechanical factors include
Neural activation - precise mechanism
Norepinephrine - dopamine
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Decreases

42. blood vessels from the _____ ______ extend into the dense cortical bone
Concentric
Marrow cavity -
2 or fewer
Minimal esential strain - thought to be 1/10 force needed to fracture.

43. overtraining
10 - 5-7
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
10 - 5-7
Firing rate - recruitment

44. glycolytic training ______ the rest cycle
Shortens
Peripheral - global
Mechanical forces created during exercise
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

45. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Fibrous connective tissues that surround a separate different organizational levels of muscle
Onset
Cross-linking
Decreases - increases

46. blood pressure response is higher in the ______ phase
Power - slow-velocity strength
Found on articulating surface of bones
Concentric
Cross-linking

47. can happen in as little as _____ weeks (in trained athletes)
Micro fractures - structural fatigue
Neural recruitment
Tendon stiffness
2 or fewer

48. trabecular bone
Bone - tendon - and ligaments - cartilage
strength
Spongy - bridges cortical bone
general adaption syndrome

49. increased ventilation efficiency is characterized by a reduced
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Weight bearing
Ventilation equivalent for oxygen
neuromuscular specificity

50. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
exhaustion
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
power
maximal strength