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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. sprint training enhances ____ release - useful for speed and power production
Compact - dense outer shell
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
Calcium
Firing rate - recruitment

2. Hypertrophy
Power - slow-velocity strength
Increase in bone size and density
Increase of muscle size/CSA (cross-sectional area)
metabolic specificity

3. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Decreases - increases
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
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

4. programs designed to stimulate bone growth need to incorporate: (6)
Mechano growth factor
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
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
Downregulate

5. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
112
metabolic specificity
Mechanical forces created during exercise
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

6. increased buffering capacity allows
X - a
More testosterone levels for assistive exercises
They're all recruited in consecutive order to produce maximum force
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

7. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
6 - few workouts
Bone - tendon - and ligaments - cartilage
Valsalva maneuver
alarm reaction

8. ____ in synthesis and ______ in degradation
F
Increase acid-base balance during excercise
Increase - decrease
strength endurance

9. yperplasia
Procollagen - synthesized and secreted by fibroblasts
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Increase of muscle size/CSA (cross-sectional area)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

10. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Peripheral - global
Mechanical loading - bone modeling
strength
Young - mature

11. volume-related overtraining shows: (3)
Increase speed/explosiveness
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Young - mature
Capillary density

12. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Motor cortex
Cross-linking
Not as many
Blood supply - synovial fluid

13. can happen in as little as _____ weeks (in trained athletes)
More testosterone levels for assistive exercises
2 or fewer
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Neural activation - precise mechanism

14. excessively high volume (beyond the athlete's ability to recover) can result in...
48
Mechanical forces created during exercise
More testosterone levels for assistive exercises
Excessive soreness and fatigue

15. Mechanical factors include
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Cardiac output - stroke volume
Increase - decrease
Glycolitic - metabolites

16. anaerobic excercise substantially reduces ______ in both muscle and blood
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Body-building - circuit
Downregulate
PH

17. neuromuscular junction (NMJ)
Mechanical loading - bone modeling
Young - mature
Interface between nerve and skeletal muscle.
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. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
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
mechanical specificity

19. interval training shown to increase BC by ___ to ____ %
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
16 -38
resistance development
strength

20. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Concentric
Progressive overload
Neural activation - precise mechanism
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

21. recent study shown that RT can hinder ________ improvements
Frequency - volume - intensity
VO2max
Peripheral - global
Elastin

22. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
Low to moderate intensity w/high volume and short rest intervals (body-building)
metabolic specificity
maximal strength

23. primary structural component of all connective tissue...
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
strength endurance
Collagen

24. intensity-related overtraining shows...
Fibrous connective tissues that surround a separate different organizational levels of muscle
maximal strength
Elastin
No hormonal changes - must look for sympathetic overtraining syndrome signs

25. immobilization of a joint...
Not as many
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
power
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

26. ust be done at a high enough intensity to be above the _______ _______
Lactate threshold
Increase - decrease
Spongy - bridges cortical bone
VO2max

27. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Area
T
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

28. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
metabolic specificity
Onset
Peripheral - global
Young - mature

29. increased buffering capacity allows
hypertrophy
Mechanical forces created during exercise
Motor cortex
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

30. new bone is formed on the _______ - increasing diameter and strength
F
mechanical specificity
Neural activation - precise mechanism
Periosteum

31. supercompensation effect
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
19-55
maximal strength
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

32. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Periosteum
Capillary density
alarm reaction
VO2max

33. 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
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Hydroxyapatite
Bone - tendon - and ligaments - cartilage

34. sympathetic overtraining is...
Different planes - different directions
neuromuscular specificity
No hormonal changes - must look for sympathetic overtraining syndrome signs
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

35. stroke volume and cardiac output increase mostly during the ________ phase
Eccentric
16 -38
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

36. new myofilaments are added to the _______ myofibril - increasing the ______
Parallel
Reservoir - IIx - IIax - IIa - IIac - IIc
More testosterone levels for assistive exercises
Periphery - diameter

37. primary stimulus for growth of tendons - ligaments and fascia are the
Left ventrical chamber size/volume much higher in endurance athletes
Mechanical forces created during exercise
Glycolitic - metabolites
power

38. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Neural recruitment
Bone - tendon - and ligaments - cartilage
Parallel
Firing rate - recruitment

39. due to muscle size increase - ________ _______ decreases
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
maximal strength
Mechanical loading - bone modeling
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

40. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
stability
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increase of muscle size/CSA (cross-sectional area)

41. glycolytic training ______ the rest cycle
10 - 5-7
F
Reservoir - IIx - IIax - IIa - IIac - IIc
Shortens

42. fibrous cartilage
Cardiac output - stroke volume
Lactate threshold
Rough form found in intervertebral disks of spine and where tendons attach to bones
Penation - penate

43. to surpass the MES - an exercise must be ____ _____
Motor cortex
Weight bearing
Spongy - bridges cortical bone
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

44. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Blood lactate - growth hormone
Elastin

45. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
F
Blood lactate - growth hormone
Reservoir - IIx - IIax - IIa - IIac - IIc
16 -38

46. speed and power training depend on optimal...
Collagen molecules from osteoblasts
Collagen
Neural recruitment
19-55

47. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Onset
Progressive overload
Minimal esential strain - thought to be 1/10 force needed to fracture.
Higher (counter-productive to force development)

48. RT increases: (4)
Penation - penate
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Weight bearing

49. specific changes within a tendon are: (4)
Timing
Increase in bone size and density
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
Elastin

50. Anaerobic training
Tendon stiffness
Timing
Increase speed/explosiveness
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training