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. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Procollagen - synthesized and secreted by fibroblasts
112
Higher (counter-productive to force development)
Increase in bone size and density

2. psychological factors: (12)
Frequency - volume - intensity
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
hypertrophy
Fibrous connective tissues that surround a separate different organizational levels of muscle

3. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
48
Minimal esential strain - thought to be 1/10 force needed to fracture.
Training one limb can result in increase of strength in the other too

4. ______ bone may be more responsive to osteogenic stimuli than ______ bone
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Young - mature
Increase - decrease
maximal strength

5. programs designed to stimulate bone growth need to incorporate: (6)
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
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
48

6. fibrous cartilage
Hydroxyapatite
Rough form found in intervertebral disks of spine and where tendons attach to bones
Bone - tendon - and ligaments - cartilage
Progressive overload

7. RT increases the angle of _______ in _______ muscels
Protein deposition
Penation - penate
Sprint - aerobic endurance
neuromuscular specificity

8. selective recruitment
PH
Bone mineral density - quantity of mineral deposited in a given bone area
Fast-twitch only - explosive movements (less than a second) ex. plyo
48

9. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Ventilation equivalent for oxygen
F
6 - few workouts
muscular endurance

10. heavy RT ___________ blood flow to the working muscles
Mechanical loading - bone modeling
Decreases
X - a
Not as many

11. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
112
Goes up further
Power - slow-velocity strength
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

12. Size principle
Capillary density
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Mechanical forces created during exercise
Onset

13. stroke volume and cardiac output increase mostly during the ________ phase
Found on articulating surface of bones
Eccentric
Increase of muscle size/CSA (cross-sectional area)
Area

14. recent study shown that RT can hinder ________ improvements
Spongy - bridges cortical bone
VO2max
Neural recruitment
Eccentric

15. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Interface between nerve and skeletal muscle.
Procollagen - synthesized and secreted by fibroblasts
Increase in bone size and density
hypertrophy

16. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Spongy - bridges cortical bone
mechanical specificity
Protein - carbohydrate
resistance development

17. EMG studies show increases in _____ ______ but not the ____ ______
exhaustion
Sprint - aerobic endurance
exhaustion
Neural activation - precise mechanism

18. insulin rates ________ blood glucose and amino acid changes
Protein deposition
strength endurance
Reservoir - IIx - IIax - IIa - IIac - IIc
Parallel

19. become mineralized as calcium phosphate crystals or ________
Reservoir - IIx - IIax - IIa - IIac - IIc
Valsalva maneuver
Hydroxyapatite
Shortens

20. Anaerobic 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
Androgen receptor - testosterone - testosterone derivatives
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

21. ncrease nearal drive comes from (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Fast-twitch only - explosive movements (less than a second) ex. plyo
Ventilation equivalent for oxygen
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

22. blood vessels from the _____ ______ extend into the dense cortical bone
exhaustion
Marrow cavity -
Higher (counter-productive to force development)
Nutrients - synovial fluid - articular cartilage

23. neuromuscular junction (NMJ)
Elastin
Interface between nerve and skeletal muscle.
Protein deposition
Eccentric

24. MES
Protein - carbohydrate
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
II - I - fast-twitch
Minimal esential strain - thought to be 1/10 force needed to fracture.

25. same effect with ______ ________
10 - 5-7
mechanical specificity
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
Capillary density

26. The ability of the body to produce low levels of force and maintain them for extended periods of time
muscular endurance
Goes up further
Androgen receptor - testosterone - testosterone derivatives
Increase in number of muscle cells through longitudinal splitting - rather than lateral

27. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Neural recruitment
IIx -
Blood supply - synovial fluid

28. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Timing
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

29. weightlifters show larger left atrial dimension than body-builders - T/F?
Cardiac output - stroke volume
Marrow cavity -
Area
F

30. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Periphery - diameter
F
They're all recruited in consecutive order to produce maximum force
Sprint - aerobic endurance

31. degree blood flow is increased depends on the: (3)
112
Neural activation - precise mechanism
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Minimal esential strain - thought to be 1/10 force needed to fracture.

32. stress fractures are ___ ______ and are caused by ____ ______
Neural recruitment
Micro fractures - structural fatigue
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increase speed/explosiveness

33. bone matrix
F
II - I - fast-twitch
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Collagen molecules from osteoblasts

34. a _______-________ supplement before and after a workout can attenuate AR downregulation
Power - slow-velocity strength
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Mechano growth factor
Protein - carbohydrate

35. increased buffering capacity allows
T
Increased parasympathetic activity at rest and w/exercise
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Shortens

36. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Found on articulating surface of bones
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Different planes - different directions

37. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
II - I - fast-twitch
Not as many
alarm reaction
Found on articulating surface of bones

38. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
6 - few workouts
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
hypertrophy

39. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Peripheral - global
Higher (counter-productive to force development)
exhaustion
Cross-linking

40. major difference between resistance and aerobic exercise (in regards to the heart)...
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Ventilation equivalent for oxygen
Left ventrical chamber size/volume much higher in endurance athletes
Lactate threshold

41. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
F
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

42. parent protein
Calcium
Protein deposition
Factors that stiumulate new bone formation
Procollagen - synthesized and secreted by fibroblasts

43. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
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
Not as many
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

44. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Different planes - different directions
neuromuscular specificity
exhaustion
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

45. muscle fiber hypertrohy requires ______ workouts
They're all recruited in consecutive order to produce maximum force
Rough form found in intervertebral disks of spine and where tendons attach to bones
Greater than or equal to 16
Marrow cavity -

46. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Increase - decrease
Capillary density
Fibrous connective tissues that surround a separate different organizational levels of muscle
Cardiac output - stroke volume

47. endocrine adaptations and responses to anaerobic training: (4)
Periosteum
Neural activation - precise mechanism
Onset
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

48. programs designed to stimulate bone growth need to incorporate: (6)
Increase speed/explosiveness
Training one limb can result in increase of strength in the other too
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Greater than or equal to 16

49. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Collagen
T
strength endurance
Frequency - volume - intensity

50. primary structural component of all connective tissue...
Ventilation equivalent for oxygen
16 -38
Collagen
Mitocondrial density (mitochondrial density is expressed relative to muscle area)