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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. type I for: _____ _______ ________ and type II for ______
2 or fewer
Cross-linking
Bone - tendon - and ligaments - cartilage
Norepinephrine - dopamine

2. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Progressive overload
Peripheral - global
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Downregulate

3. Neural adaptaions begin in the
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
19-55
Calcium
Motor cortex

4. cortical bone
Compact - dense outer shell
Excessive soreness and fatigue
Increase speed/explosiveness
Decreases

5. same effect with ______ ________
Greater ability to tolerate and sustain prolonged high exercise intensitites
Capillary density
Rough form found in intervertebral disks of spine and where tendons attach to bones
Downregulate

6. This can help power exercises because
Factors that stiumulate new bone formation
Increase speed/explosiveness
Different planes - different directions
Periosteum

7. high correlations between ____ ______ and ______ _______ concentrations have been shown
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
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
Glycolitic - metabolites

8. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
2 or fewer
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
Compact - dense outer shell

9. Mechanical factors include
Reservoir - IIx - IIax - IIa - IIac - IIc
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Increase in bone size and density
Protein - carbohydrate

10. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
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
Eccentric
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Mechano growth factor

11. anaerobic training increases the _____ of the NMJ
Minimal esential strain - thought to be 1/10 force needed to fracture.
Area
112
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

12. greater acute growth hormone response =
10 - 5-7
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Young - mature
Greater ability to tolerate and sustain prolonged high exercise intensitites

13. insulin rates ________ blood glucose and amino acid changes
F
Compact - dense outer shell
Parallel
Increased parasympathetic activity at rest and w/exercise

14. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Downregulate
VO2max
Increase of muscle size/CSA (cross-sectional area)
Protein deposition

15. to surpass the MES - an exercise must be ____ _____
6 - few workouts
Sprint - aerobic endurance
Weight bearing
Onset

16. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Increase in number of muscle cells through longitudinal splitting - rather than lateral
general adaption syndrome
exhaustion
No hormonal changes - must look for sympathetic overtraining syndrome signs

17. ____ in synthesis and ______ in degradation
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase - decrease
Interface between nerve and skeletal muscle.

18. work large muscles first in a workout =
More testosterone levels for assistive exercises
Low to moderate intensity w/high volume and short rest intervals (body-building)
48
stability

19. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Reservoir - IIx - IIax - IIa - IIac - IIc
Weight bearing
Parallel
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

20. parasympathetic overtraining is...
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
Bone - tendon - and ligaments - cartilage
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increased parasympathetic activity at rest and w/exercise

21. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Mechanical forces created during exercise
Procollagen - synthesized and secreted by fibroblasts
Mechano growth factor

22. parent protein
Eccentric
Body-building - circuit
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Procollagen - synthesized and secreted by fibroblasts

23. yperplasia
hypertrophy
Reservoir - IIx - IIax - IIa - IIac - IIc
Frequency - volume - intensity
Increase in number of muscle cells through longitudinal splitting - rather than lateral

24. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
IIx -
Not as many
Increase in number of muscle cells through longitudinal splitting - rather than lateral
ATPhase - oxidative

25. The ability of the body to maintain postural equilibrium and support joints during movement.
Ventilation equivalent for oxygen
stability
Area
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

26. maximum bone mass achieved...
Left ventrical chamber size/volume much higher in endurance athletes
Frequency - volume - intensity
No hormonal changes - must look for sympathetic overtraining syndrome signs
Peak bone mass

27. heavy RT ___________ blood flow to the working muscles
The spinal cord (along the corticopinal tracts)
Body-building - circuit
Timing
Decreases

28. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Hydroxyapatite
strength
alarm reaction

29. hyaline cartilage
strength endurance
Different planes - different directions
Found on articulating surface of bones
Cardiac output - stroke volume

30. anaerobic excercise substantially reduces ______ in both muscle and blood
More testosterone levels for assistive exercises
Downregulate
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
PH

31. ncrease nearal drive comes from (3)
Shortens
Shortens
Frequency - volume - intensity
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

32. fibrous cartilage
Bone - tendon - and ligaments - cartilage
Hydroxyapatite
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increased parasympathetic activity at rest and w/exercise

33. process of protein synthesis (3)
Valsalva maneuver
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Glycolitic - metabolites
Shortens

34. bone matrix
Not as many
Collagen molecules from osteoblasts
hypertrophy
They're all recruited in consecutive order to produce maximum force

35. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
Valsalva maneuver
Factors that stiumulate new bone formation
Mechanical forces created during exercise

36. The ability of the body to produce low levels of force and maintain them for extended periods of time
Protein - carbohydrate
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
muscular endurance

37. metabolic factors include...
Interface between nerve and skeletal muscle.
Low to moderate intensity w/high volume and short rest intervals (body-building)
Peripheral - global
Lactate threshold

38. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Elastin
metabolic specificity
Ventilation equivalent for oxygen

39. glycolytic training ______ the rest cycle
alarm reaction
Higher (counter-productive to force development)
Shortens
Greater than or equal to 16

40. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Structural - spine - hip
mechanical specificity
Collagen molecules from osteoblasts

41. RT increases epinephrine - _______ & ________
Compact - dense outer shell
Nutrients - synovial fluid - articular cartilage
Norepinephrine - dopamine
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

42. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Gene expression - protein sythesis
Sprint - aerobic endurance
X - a
resistance development

43. excessively high volume (beyond the athlete's ability to recover) can result in...
Structural - spine - hip
Excessive soreness and fatigue
Norepinephrine - dopamine
Blood supply - synovial fluid

44. stroke volume and cardiac output increase mostly during the ________ phase
Firing rate - recruitment
Eccentric
Fast-twitch only - explosive movements (less than a second) ex. plyo
mechanical specificity

45. these cardio responses increase significantly during RT: (4)
Timing
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
IIx -
F

46. same effect with ______ ________
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
Timing
More testosterone levels for assistive exercises
Capillary density

47. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
19-55
Gene expression - protein sythesis
ATPhase - oxidative
Training one limb can result in increase of strength in the other too

48. recent study shown that RT can hinder ________ improvements
Collagen
Glycolitic - metabolites
Downregulate
VO2max

49. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Fast-twitch only - explosive movements (less than a second) ex. plyo
ATPhase - oxidative
Gene expression - protein sythesis

50. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
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
resistance development
F
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