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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. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Fast-twitch only - explosive movements (less than a second) ex. plyo
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
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

2. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
ATPhase - oxidative
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
metabolic specificity
Increase acid-base balance during excercise

3. Neural adaptaions begin in the
ATPhase - oxidative
Motor cortex
Different planes - different directions
Firing rate - recruitment

4. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
T
Timing
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

5. buffering capacity of skeletal muscle
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Increase acid-base balance during excercise
F
Collagen

6. parent protein
Increase speed/explosiveness
VO2max
Procollagen - synthesized and secreted by fibroblasts
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

7. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Left ventrical chamber size/volume much higher in endurance athletes
Nutrients - synovial fluid - articular cartilage
Fast-twitch only - explosive movements (less than a second) ex. plyo

8. blood pressure response is higher in the ______ phase
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Concentric
Firing rate - recruitment

9. interval training shown to increase BC by ___ to ____ %
Bone mineral density - quantity of mineral deposited in a given bone area
16 -38
112
Bone - tendon - and ligaments - cartilage

10. muscle fiber hypertrohy requires ______ workouts
Penation - penate
Marrow cavity -
Greater than or equal to 16
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

11. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
strength endurance
maximal strength
Peripheral - global

12. yogenesis
Rough form found in intervertebral disks of spine and where tendons attach to bones
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Mechanical loading - bone modeling
Glycolitic - metabolites

13. volume-related overtraining shows: (3)
Not as many
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

14. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Blood supply - synovial fluid
Fibrous connective tissues that surround a separate different organizational levels of muscle
Protein deposition
Valsalva maneuver

15. trabecular bone
Spongy - bridges cortical bone
48
Young - mature
Structural - spine - hip

16. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Capillary density
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Different planes - different directions
Power - slow-velocity strength

17. specific changes within a tendon are: (4)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
strength

18. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
112
F
2 or fewer
Peak bone mass

19. osteogenic stiumuli
Factors that stiumulate new bone formation
Blood lactate - growth hormone
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Lactate threshold

20. ligaments contain elastic fibers or ______
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Elastin
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
6 - few workouts

21. BMD
Protein - carbohydrate
Bone mineral density - quantity of mineral deposited in a given bone area
Left ventrical chamber size/volume much higher in endurance athletes
Decreases

22. Bilateral deficit
Sprint - aerobic endurance
Glycolitic - metabolites
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

23. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Peak bone mass
Valsalva maneuver
F
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

24. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Peripheral - global
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
Greater than or equal to 16
Bone mineral density - quantity of mineral deposited in a given bone area

25. hyaline cartilage
Found on articulating surface of bones
maximal strength
mechanical specificity
hypertrophy

26. yperplasia
Training one limb can result in increase of strength in the other too
Procollagen - synthesized and secreted by fibroblasts
Increase in number of muscle cells through longitudinal splitting - rather than lateral
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

27. Substantial portion of neural adaptations occur in
Norepinephrine - dopamine
Blood lactate - growth hormone
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
The spinal cord (along the corticopinal tracts)

28. increase in muscle strenght or mass =
X - a
mechanical specificity
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase in bone size and density

29. speed and power training depend on optimal...
6 - few workouts
Neural recruitment
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
F

30. This can help power exercises because
Increase speed/explosiveness
Tendon stiffness
hypertrophy
The spinal cord (along the corticopinal tracts)

31. recent study shown that RT can hinder ________ improvements
Procollagen - synthesized and secreted by fibroblasts
Concentric
Increase speed/explosiveness
VO2max

32. sympathetic overtraining is...
Calcium
Tendon stiffness
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Spongy - bridges cortical bone

33. increased buffering capacity allows
Left ventrical chamber size/volume much higher in endurance athletes
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Tendon stiffness

34. anaerobic training increases the _____ of the NMJ
hypertrophy
Androgen receptor - testosterone - testosterone derivatives
Area
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

35. bone matrix
Low to moderate intensity w/high volume and short rest intervals (body-building)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Marrow cavity -
Collagen molecules from osteoblasts

36. stroke volume and cardiac output increase mostly during the ________ phase
maximal strength
Interface between nerve and skeletal muscle.
Decreases - increases
Eccentric

37. 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
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
Downregulate
Blood supply - synovial fluid

38. degree blood flow is increased depends on the: (3)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Penation - penate
Norepinephrine - dopamine
Lactate threshold

39. these cardio responses increase significantly during RT: (4)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Decreases
Concentric
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

40. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
Training one limb can result in increase of strength in the other too
Mechanical forces created during exercise
neuromuscular specificity
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

41. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Fibrous connective tissues that surround a separate different organizational levels of muscle
Blood supply - synovial fluid
Peak bone mass
112

42. same effect with ______ ________
No hormonal changes - must look for sympathetic overtraining syndrome signs
Bone - tendon - and ligaments - cartilage
No hormonal changes - must look for sympathetic overtraining syndrome signs
Capillary density

43. new bone is formed on the _______ - increasing diameter and strength
Interface between nerve and skeletal muscle.
Periosteum
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
exhaustion

44. weightlifters show larger left atrial dimension than body-builders - T/F?
Timing
power
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

45. weightlifters show larger left atrial dimension than body-builders - T/F?
F
PH
Hydroxyapatite
Greater ability to tolerate and sustain prolonged high exercise intensitites

46. psychological factors: (12)
Micro fractures - structural fatigue
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
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
Cardiac output - stroke volume

47. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
metabolic specificity
Periosteum
Firing rate - recruitment

48. insulin rates ________ blood glucose and amino acid changes
Fast-twitch only - explosive movements (less than a second) ex. plyo
Parallel
Power - slow-velocity strength
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

49. cholesterol changes?
strength endurance
Downregulate
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Calcium

50. volume-related overtraining shows: (3)
Increased parasympathetic activity at rest and w/exercise
Protein deposition
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

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Resistance Training Concepts

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