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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. cartilage functions: (3)
Motor cortex
10 - 5-7
mechanical specificity
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

2. can happen in as little as _____ weeks (in trained athletes)
Neural activation - precise mechanism
2 or fewer
Excessive soreness and fatigue
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

3. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
F
Mechanical loading - bone modeling
Frequency - volume - intensity
Structural - spine - hip

4. fibrous cartilage
Young - mature
Glycolitic - metabolites
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Rough form found in intervertebral disks of spine and where tendons attach to bones

5. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
6 - few workouts
Bone - tendon - and ligaments - cartilage
Excessive soreness and fatigue
muscular endurance

6. ventilation is elevated during the set but _________ during the first minute of recovery
Goes up further
Protein - carbohydrate
Neural recruitment
Spongy - bridges cortical bone

7. protein synthesis is elevated up to _____ hours after acute RT
Neural recruitment
Left ventrical chamber size/volume much higher in endurance athletes
No hormonal changes - must look for sympathetic overtraining syndrome signs
48

8. a _______-________ supplement before and after a workout can attenuate AR downregulation
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Protein - carbohydrate
alarm reaction

9. hyaline cartilage
Blood supply - synovial fluid
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Found on articulating surface of bones
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

10. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Frequency - volume - intensity
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
PH

11. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Protein - carbohydrate
Glycolitic - metabolites
Blood supply - synovial fluid

12. degree blood flow is increased depends on the: (3)
PH
Nutrients - synovial fluid - articular cartilage
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
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

13. use ______ excercises to directly load the ____ and the ______
Higher (counter-productive to force development)
Periosteum
Blood lactate - growth hormone
Structural - spine - hip

14. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Increase in number of muscle cells through longitudinal splitting - rather than lateral
F
Body-building - circuit

15. EMG studies show increases in _____ ______ but not the ____ ______
Neural activation - precise mechanism
Mechanical loading - bone modeling
Cross-linking
Bone - tendon - and ligaments - cartilage

16. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Collagen molecules from osteoblasts
Glycolitic - metabolites
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
Area

17. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Penation - penate
resistance development
Young - mature
Timing

18. Synchronization is critical to ____ of force production
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Increased parasympathetic activity at rest and w/exercise
Periphery - diameter
Timing

19. work large muscles first in a workout =
More testosterone levels for assistive exercises
The spinal cord (along the corticopinal tracts)
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
112

20. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
general adaption syndrome
Onset

21. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Neural activation - precise mechanism
Peripheral - global
Collagen
T

22. glycogen content can rise as much as ______% after only 5 months of body-building style programs
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
112
Power - slow-velocity strength

23. same effect with ______ ________
Capillary density
VO2max
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Mechanical loading - bone modeling

24. neuromuscular junction (NMJ)
hypertrophy
Interface between nerve and skeletal muscle.
alarm reaction
6 - few workouts

25. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase in bone size and density
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
alarm reaction

26. due to muscle size increase - ________ _______ decreases
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
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Eccentric

27. increase in muscle strenght or mass =
Increase in bone size and density
10 - 5-7
Decreases - increases
Left ventrical chamber size/volume much higher in endurance athletes

28. 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
They're all recruited in consecutive order to produce maximum force
stability
Increase in number of muscle cells through longitudinal splitting - rather than lateral

29. Synchronization is critical to ____ of force production
Timing
alarm reaction
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
alarm reaction

30. anaerobic training increases the _____ of the NMJ
Weight bearing
Different planes - different directions
X - a
Area

31. buffering capacity of skeletal muscle
Interface between nerve and skeletal muscle.
IIx -
Increase acid-base balance during excercise
They're all recruited in consecutive order to produce maximum force

32. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
muscular endurance
Fibrous connective tissues that surround a separate different organizational levels of muscle
Frequency - volume - intensity

33. become mineralized as calcium phosphate crystals or ________
Onset
Hydroxyapatite
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

34. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Different planes - different directions
neuromuscular specificity
Higher (counter-productive to force development)

35. maximum bone mass achieved...
Protein deposition
Decreases - increases
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Peak bone mass

36. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Interface between nerve and skeletal muscle.
Protein - carbohydrate
10 - 5-7

37. This can help power exercises because
Increase speed/explosiveness
No hormonal changes - must look for sympathetic overtraining syndrome signs
Body-building - circuit
Shortens

38. ventilation is elevated during the set but _________ during the first minute of recovery
Marrow cavity -
Frequency - volume - intensity
Goes up further
Body-building - circuit

39. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Different planes - different directions
Collagen molecules from osteoblasts
Weight bearing

40. larger pennation angles can accomodate greater _____ ________
Protein deposition
Neural recruitment
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

41. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
power
Training one limb can result in increase of strength in the other too

42. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Timing
mechanical specificity
Eccentric
hypertrophy

43. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
The spinal cord (along the corticopinal tracts)
exhaustion
Not as many
Procollagen - synthesized and secreted by fibroblasts

44. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
mechanical specificity
Different planes - different directions
Training one limb can result in increase of strength in the other too
Factors that stiumulate new bone formation

45. greater acute growth hormone response =
Tendon stiffness
F
Greater ability to tolerate and sustain prolonged high exercise intensitites
Sprint - aerobic endurance

46. sprint training enhances ____ release - useful for speed and power production
Mechano growth factor
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Calcium
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

47. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Androgen receptor - testosterone - testosterone derivatives
Blood supply - synovial fluid
Valsalva maneuver
exhaustion

48. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
Increase of muscle size/CSA (cross-sectional area)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Shortens

49. yperplasia
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Marrow cavity -
Peak bone mass

50. new bone is formed on the _______ - increasing diameter and strength
hypertrophy
Increase - decrease
Periosteum
Concentric