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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. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Shortens
Minimal esential strain - thought to be 1/10 force needed to fracture.
Marrow cavity -

2. ____ in synthesis and ______ in degradation
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Capillary density
Elastin
Increase - decrease

3. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Reservoir - IIx - IIax - IIa - IIac - IIc
T

4. BMD
Body-building - circuit
Bone mineral density - quantity of mineral deposited in a given bone area
Compact - dense outer shell
Mechano growth factor

5. 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)
Cross-linking
Body-building - circuit
II - I - fast-twitch

6. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
10 - 5-7
power
F

7. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Nutrients - synovial fluid - articular cartilage
resistance development
II - I - fast-twitch

8. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
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 of muscle size/CSA (cross-sectional area)

9. supercompensation effect
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
Marrow cavity -
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

10. major difference between resistance and aerobic exercise (in regards to the heart)...
Collagen
Left ventrical chamber size/volume much higher in endurance athletes
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Gene expression - protein sythesis

11. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
Mechano growth factor
Concentric
Calcium
metabolic specificity

12. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Protein deposition
Sprint - aerobic endurance
Periosteum
Not as many

13. specific changes within a tendon are: (4)
maximal strength
VO2max
Peripheral - global
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

14. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Androgen receptor - testosterone - testosterone derivatives
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

15. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Fast-twitch only - explosive movements (less than a second) ex. plyo
6 - few workouts
strength
Greater than or equal to 16

16. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Penation - penate
Low to moderate intensity w/high volume and short rest intervals (body-building)
19-55

17. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
strength
Neural activation - precise mechanism
Gene expression - protein sythesis
Collagen molecules from osteoblasts

18. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Onset
16 -38
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

19. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Periosteum
Peripheral - global
Parallel

20. reflex potentiation is increased by____ to ____ % w/resistance training
Shortens
19-55
Higher (counter-productive to force development)
No hormonal changes - must look for sympathetic overtraining syndrome signs

21. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
48
Tendon stiffness
Androgen receptor - testosterone - testosterone derivatives

22. BMD
Structural - spine - hip
Bone mineral density - quantity of mineral deposited in a given bone area
Gene expression - protein sythesis
Marrow cavity -

23. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Motor cortex
Power - slow-velocity strength
F

24. primary stimulus for growth of tendons - ligaments and fascia are the
Goes up further
ATPhase - oxidative
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Mechanical forces created during exercise

25. Cross-education
Training one limb can result in increase of strength in the other too
Weight bearing
Progressive overload
16 -38

26. Mechanical factors include
Periosteum
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Not as many
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

27. Size principle
Minimal esential strain - thought to be 1/10 force needed to fracture.
Decreases - increases
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

28. process of protein synthesis (3)
Reservoir - IIx - IIax - IIa - IIac - IIc
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Left ventrical chamber size/volume much higher in endurance athletes

29. degree blood flow is increased depends on the: (3)
Higher (counter-productive to force development)
neuromuscular specificity
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

30. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Cross-linking
Marrow cavity -
neuromuscular specificity

31. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Timing
Eccentric
neuromuscular specificity
The spinal cord (along the corticopinal tracts)

32. sympathetic overtraining is...
Progressive overload
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Mechano growth factor
Penation - penate

33. cartilage functions: (3)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
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
Blood lactate - growth hormone
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

34. these cardio responses increase significantly during RT: (4)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Glycolitic - metabolites
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Greater ability to tolerate and sustain prolonged high exercise intensitites

35. The ability of the body to maintain postural equilibrium and support joints during movement.
Excessive soreness and fatigue
VO2max
Lactate threshold
stability

36. fascia
Power - slow-velocity strength
Marrow cavity -
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Fibrous connective tissues that surround a separate different organizational levels of muscle

37. Anaerobic training
metabolic specificity
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
F
48

38. Hypertrophy
Cross-linking
PH
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increase of muscle size/CSA (cross-sectional area)

39. yogenesis
metabolic specificity
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Mechanical loading - bone modeling

40. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
Different planes - different directions
Increase speed/explosiveness
Peak bone mass

41. blood vessels from the _____ ______ extend into the dense cortical bone
Decreases - increases
Androgen receptor - testosterone - testosterone derivatives
Marrow cavity -
Nutrients - synovial fluid - articular cartilage

42. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Left ventrical chamber size/volume much higher in endurance athletes
resistance development
mechanical specificity
T

43. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Valsalva maneuver
Gene expression - protein sythesis
Increase in bone size and density

44. The ability of the body to maintain postural equilibrium and support joints during movement.
Tendon stiffness
Elastin
stability
Concentric

45. ____ in synthesis and ______ in degradation
No hormonal changes - must look for sympathetic overtraining syndrome signs
resistance development
IIx -
Increase - decrease

46. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Area
Hydroxyapatite
Higher (counter-productive to force development)
Increase speed/explosiveness

47. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Excessive soreness and fatigue
F
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

48. excessively high volume (beyond the athlete's ability to recover) can result in...
strength endurance
Excessive soreness and fatigue
metabolic specificity
Fibrous connective tissues that surround a separate different organizational levels of muscle

49. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
10 - 5-7
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Compact - dense outer shell

50. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
II - I - fast-twitch
mechanical specificity