Test your basic knowledge |

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. same effect with ______ ________
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Calcium
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Capillary density

2. increased ventilation efficiency is characterized by a reduced
Tendon stiffness
They're all recruited in consecutive order to produce maximum force
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Ventilation equivalent for oxygen

3. immobilization of a joint...
maximal strength
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
ATPhase - oxidative

4. cholesterol changes?
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Eccentric
resistance development

5. specific changes within a tendon are: (4)
Weight bearing
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
Bone - tendon - and ligaments - cartilage
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

6. osteogenic stiumuli
Minimal esential strain - thought to be 1/10 force needed to fracture.
Periosteum
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Factors that stiumulate new bone formation

7. RT increases the angle of _______ in _______ muscels
Periphery - diameter
16 -38
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Penation - penate

8. hyaline cartilage
ATPhase - oxidative
alarm reaction
Found on articulating surface of bones
Onset

9. become mineralized as calcium phosphate crystals or ________
Not as many
Increase in bone size and density
Area
Hydroxyapatite

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

Warning: Invalid argument supplied for foreach() in /var/www/html/basicversity.com/show_quiz.php on line 183

11. osteoblasts
Shortens
II - I - fast-twitch
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

12. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
muscular endurance
Reservoir - IIx - IIax - IIa - IIac - IIc
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

13. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Left ventrical chamber size/volume much higher in endurance athletes
Mechano growth factor
Onset
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

14. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
exhaustion
Fast-twitch only - explosive movements (less than a second) ex. plyo
10 - 5-7

15. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
The spinal cord (along the corticopinal tracts)
Frequency - volume - intensity
Compact - dense outer shell

16. yogenesis
neuromuscular specificity
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
VO2max
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

17. volume-related overtraining shows: (3)
Valsalva maneuver
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
strength

18. Synchronization is critical to ____ of force production
strength endurance
Young - mature
Timing
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

19. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Periosteum
strength
Progressive overload
hypertrophy

20. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
Decreases - increases
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Micro fractures - structural fatigue

21. Mechanical factors include
stability
Micro fractures - structural fatigue
Androgen receptor - testosterone - testosterone derivatives
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

22. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Marrow cavity -
Nutrients - synovial fluid - articular cartilage
Procollagen - synthesized and secreted by fibroblasts

23. primary stimulus for growth of tendons - ligaments and fascia are the
maximal strength
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Mechanical forces created during exercise
II - I - fast-twitch

24. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Peripheral - global
Increase acid-base balance during excercise
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Blood supply - synovial fluid

25. Neural adaptaions begin in the
alarm reaction
ATPhase - oxidative
Factors that stiumulate new bone formation
Motor cortex

26. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Peripheral - global
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

27. anaerobic training increases the _____ of the NMJ
PH
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Area
Greater than or equal to 16

28. maximum bone mass achieved...
Mechanical forces created during exercise
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Peak bone mass
Found on articulating surface of bones

29. neuromuscular junction (NMJ)
Onset
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Interface between nerve and skeletal muscle.
Parallel

30. MES
neuromuscular specificity
Young - mature
Minimal esential strain - thought to be 1/10 force needed to fracture.
Procollagen - synthesized and secreted by fibroblasts

31. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
II - I - fast-twitch
Area
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

32. ____ in synthesis and ______ in degradation
Elastin
Increase - decrease
VO2max
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

33. type IIx change their _________ isoform content to become more ___________
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
The spinal cord (along the corticopinal tracts)
ATPhase - oxidative
48

34. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
mechanical specificity
Neural activation - precise mechanism
Nutrients - synovial fluid - articular cartilage
Concentric

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

Warning: Invalid argument supplied for foreach() in /var/www/html/basicversity.com/show_quiz.php on line 183

36. programs designed to stimulate bone growth need to incorporate: (6)
Not as many
Periphery - diameter
IIx -
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

37. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
general adaption syndrome
Nutrients - synovial fluid - articular cartilage
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

38. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Increase acid-base balance during excercise
X - a
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

39. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Different planes - different directions
general adaption syndrome
10 - 5-7

40. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechano growth factor
Mechanical loading - bone modeling
Compact - dense outer shell
Increase acid-base balance during excercise

41. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Ventilation equivalent for oxygen
Progressive overload
Increase - decrease

42. glycolytic training ______ the rest cycle
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
Rough form found in intervertebral disks of spine and where tendons attach to bones
Shortens
Procollagen - synthesized and secreted by fibroblasts

43. heavy RT ___________ blood flow to the working muscles
Calcium
Young - mature
Decreases
II - I - fast-twitch

44. yperplasia
Sprint - aerobic endurance
X - a
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase in number of muscle cells through longitudinal splitting - rather than lateral

45. interval training shown to increase BC by ___ to ____ %
Frequency - volume - intensity
Peak bone mass
6 - few workouts
16 -38

46. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
Downregulate
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Hydroxyapatite

47. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
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
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
II - I - fast-twitch

48. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
hypertrophy
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

49. larger pennation angles can accomodate greater _____ ________
Frequency - volume - intensity
Increased parasympathetic activity at rest and w/exercise
Protein deposition
Blood lactate - growth hormone

50. interval training shown to increase BC by ___ to ____ %
Timing
16 -38
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload