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Resistance Training Concepts

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Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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. reflex potentiation is increased by____ to ____ % w/resistance training
Blood lactate - growth hormone
Gene expression - protein sythesis
19-55
Periosteum

2. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
F
Sprint - aerobic endurance
Periosteum
Lactate threshold

3. immobilization of a joint...
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
alarm reaction
F

4. yogenesis
Cardiac output - stroke volume
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Different planes - different directions

5. ventilation is elevated during the set but _________ during the first minute of recovery
ATPhase - oxidative
Protein deposition
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Goes up further

6. intensity-related overtraining shows...
Training one limb can result in increase of strength in the other too
No hormonal changes - must look for sympathetic overtraining syndrome signs
Protein - carbohydrate
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

7. Synchronization is critical to ____ of force production
Timing
2 or fewer
Firing rate - recruitment
Glycolitic - metabolites

8. The ability of the body to maintain postural equilibrium and support joints during movement.
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Training one limb can result in increase of strength in the other too
stability
Marrow cavity -

9. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Frequency - volume - intensity
Young - mature
Interface between nerve and skeletal muscle.
10 - 5-7

10. maximum bone mass achieved...
Interface between nerve and skeletal muscle.
power
Peak bone mass
Nutrients - synovial fluid - articular cartilage

11. blood vessels from the _____ ______ extend into the dense cortical bone
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Marrow cavity -
The spinal cord (along the corticopinal tracts)
Spongy - bridges cortical bone

12. RT increases epinephrine - _______ & ________
Parallel
16 -38
Marrow cavity -
Norepinephrine - dopamine

13. specific changes within a tendon are: (4)
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
Cross-linking
Bone mineral density - quantity of mineral deposited in a given bone area
stability

14. anaerobic training increases the _____ of the NMJ
T
Decreases - increases
Lactate threshold
Area

15. cartilage functions: (3)
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
Interface between nerve and skeletal muscle.
Bone - tendon - and ligaments - cartilage
Blood supply - synovial fluid

16. This can help power exercises because
IIx -
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase speed/explosiveness
Shortens

17. yogenesis
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Minimal esential strain - thought to be 1/10 force needed to fracture.
Periphery - diameter

18. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
48

19. muscle fiber hypertrohy requires ______ workouts
Periosteum
Greater than or equal to 16
6 - few workouts
Decreases - increases

20. heavy RT ___________ blood flow to the working muscles
Found on articulating surface of bones
Training one limb can result in increase of strength in the other too
Decreases
10 - 5-7

21. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Androgen receptor - testosterone - testosterone derivatives
Interface between nerve and skeletal muscle.
Capillary density
alarm reaction

22. ncrease nearal drive comes from (3)
II - I - fast-twitch
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Spongy - bridges cortical bone

23. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
They're all recruited in consecutive order to produce maximum force
Hydroxyapatite
Onset
2 or fewer

24. osteoblasts
PH
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
T
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

25. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
strength
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Glycolitic - metabolites
neuromuscular specificity

26. RT increases the angle of _______ in _______ muscels
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase speed/explosiveness
Glycolitic - metabolites
Penation - penate

27. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Marrow cavity -
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Higher (counter-productive to force development)
Decreases - increases

28. larger pennation angles can accomodate greater _____ ________
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Rough form found in intervertebral disks of spine and where tendons attach to bones
48
Protein deposition

29. hyaline cartilage
10 - 5-7
Frequency - volume - intensity
Found on articulating surface of bones
Collagen

30. to surpass the MES - an exercise must be ____ _____
Concentric
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Weight bearing
Blood lactate - growth hormone

31. This can help power exercises because
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Increase speed/explosiveness
Valsalva maneuver
Body-building - circuit

32. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Greater than or equal to 16
Periosteum
X - a

33. glycolytic training ______ the rest cycle
Shortens
Increase speed/explosiveness
Motor cortex
Marrow cavity -

34. ust be done at a high enough intensity to be above the _______ _______
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Bone mineral density - quantity of mineral deposited in a given bone area
Lactate threshold
Eccentric

35. psychological factors: (12)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
alarm reaction
19-55

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

37. osteoblasts
Increased parasympathetic activity at rest and w/exercise
Micro fractures - structural fatigue
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

38. ligaments contain elastic fibers or ______
Fibrous connective tissues that surround a separate different organizational levels of muscle
Elastin
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Valsalva maneuver

39. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Peak bone mass
hypertrophy
Elastin
II - I - fast-twitch

40. weightlifters show larger left atrial dimension than body-builders - T/F?
Mechano growth factor
Timing
F
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

41. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Marrow cavity -
Protein deposition
muscular endurance
Different planes - different directions

42. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Blood supply - synovial fluid
Weight bearing
Lactate threshold

43. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Different planes - different directions
Concentric
Collagen molecules from osteoblasts

44. blood pressure response is higher in the ______ phase
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Increase - decrease
Concentric

45. Anaerobic training
Nutrients - synovial fluid - articular cartilage
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Different planes - different directions
They're all recruited in consecutive order to produce maximum force

46. degree blood flow is increased depends on the: (3)
Glycolitic - metabolites
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Compact - dense outer shell

47. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood supply - synovial fluid
Decreases
Found on articulating surface of bones
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

48. interval training shown to increase BC by ___ to ____ %
T
16 -38
Power - slow-velocity strength
Peripheral - global

49. protein synthesis is elevated up to _____ hours after acute RT
Lactate threshold
48
IIx -
hypertrophy

50. receptors tend to ___________ over time when exposed consistently to high levels of hormones
112
neuromuscular specificity
Glycolitic - metabolites
Downregulate

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Resistance Training Concepts

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