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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. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Decreases - increases
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Different planes - different directions
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

2. type I for: _____ _______ ________ and type II for ______
19-55
Increase in bone size and density
Bone - tendon - and ligaments - cartilage
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

3. stress fractures are ___ ______ and are caused by ____ ______
X - a
Micro fractures - structural fatigue
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Calcium

4. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
Peripheral - global
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Timing

5. Synchronization is critical to ____ of force production
Timing
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Frequency - volume - intensity

6. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Increased parasympathetic activity at rest and w/exercise
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Not as many

7. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Downregulate
Procollagen - synthesized and secreted by fibroblasts
alarm reaction

8. RT increases the angle of _______ in _______ muscels
Progressive overload
Penation - penate
muscular endurance
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

9. weightlifters show larger left atrial dimension than body-builders - T/F?
Bone mineral density - quantity of mineral deposited in a given bone area
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
F
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

10. neuromuscular junction (NMJ)
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Interface between nerve and skeletal muscle.
Low to moderate intensity w/high volume and short rest intervals (body-building)
Periosteum

11. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Minimal esential strain - thought to be 1/10 force needed to fracture.
maximal strength
Frequency - volume - intensity
Collagen molecules from osteoblasts

12. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Lactate threshold
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Firing rate - recruitment
112

13. selective recruitment
Mechanical loading - bone modeling
Greater ability to tolerate and sustain prolonged high exercise intensitites
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

14. work large muscles first in a workout =
Collagen
Bone - tendon - and ligaments - cartilage
More testosterone levels for assistive exercises
Greater than or equal to 16

15. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Micro fractures - structural fatigue
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Glycolitic - metabolites
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

16. 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
Left ventrical chamber size/volume much higher in endurance athletes
Bone mineral density - quantity of mineral deposited in a given bone area

17. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Micro fractures - structural fatigue
Cardiac output - stroke volume
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
48

18. sprint training enhances ____ release - useful for speed and power production
Calcium
Higher (counter-productive to force development)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
hypertrophy

19. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Eccentric
Procollagen - synthesized and secreted by fibroblasts
112
general adaption syndrome

20. excessive training on a short-term basis is called...
II - I - fast-twitch
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Mechano growth factor
Motor cortex

21. Cross-education
Training one limb can result in increase of strength in the other too
Hydroxyapatite
Spongy - bridges cortical bone
Cross-linking

22. W/heavy resistance training - all muscle fibers get bigger because

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23. insulin rates ________ blood glucose and amino acid changes
Ventilation equivalent for oxygen
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Parallel
19-55

24. The ability of the body to produce low levels of force and maintain them for extended periods of time
Area
Valsalva maneuver
muscular endurance
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

25. new myofilaments are added to the _______ myofibril - increasing the ______
Rough form found in intervertebral disks of spine and where tendons attach to bones
Decreases - increases
Periphery - diameter
Weight bearing

26. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Lactate threshold
Periosteum
Factors that stiumulate new bone formation

27. buffering capacity of skeletal muscle
16 -38
Young - mature
Increase acid-base balance during excercise
Greater ability to tolerate and sustain prolonged high exercise intensitites

28. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Calcium
Increased parasympathetic activity at rest and w/exercise
Eccentric

29. anaerobic training increases the _____ of the NMJ
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
general adaption syndrome
Area

30. ____ in synthesis and ______ in degradation
Increase of muscle size/CSA (cross-sectional area)
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
Increase - decrease
strength endurance

31. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
112
Blood supply - synovial fluid
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

32. MES
Ventilation equivalent for oxygen
Norepinephrine - dopamine
Minimal esential strain - thought to be 1/10 force needed to fracture.
hypertrophy

33. cartilage functions: (3)
The spinal cord (along the corticopinal tracts)
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
Mechanical loading - bone modeling
48

34. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Goes up further
Factors that stiumulate new bone formation
hypertrophy

35. ________ or _______ training could impact cardiovascular response though
Mechanical forces created during exercise
Body-building - circuit
Cross-linking
Nutrients - synovial fluid - articular cartilage

36. ligaments contain elastic fibers or ______
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Calcium
Elastin
Increase acid-base balance during excercise

37. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
ATPhase - oxidative
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Valsalva maneuver

38. supercompensation effect
Training one limb can result in increase of strength in the other too
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Progressive overload
neuromuscular specificity

39. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
exhaustion
Peripheral - global
Fast-twitch only - explosive movements (less than a second) ex. plyo

40. buffering capacity of skeletal muscle
Bone - tendon - and ligaments - cartilage
Left ventrical chamber size/volume much higher in endurance athletes
Reservoir - IIx - IIax - IIa - IIac - IIc
Increase acid-base balance during excercise

41. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Progressive overload
Increase of muscle size/CSA (cross-sectional area)
Increase of muscle size/CSA (cross-sectional area)

42. parent protein
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Procollagen - synthesized and secreted by fibroblasts
Decreases
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

43. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
48
Mechano growth factor
More testosterone levels for assistive exercises
Body-building - circuit

44. same effect with ______ ________
Collagen
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
VO2max
Capillary density

45. bone matrix
Rough form found in intervertebral disks of spine and where tendons attach to bones
X - a
Collagen molecules from osteoblasts
48

46. yperplasia
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Collagen molecules from osteoblasts
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Greater ability to tolerate and sustain prolonged high exercise intensitites

47. primary stimulus for growth of tendons - ligaments and fascia are the
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Timing
Mechanical forces created during exercise

48. type IIx change their _________ isoform content to become more ___________
Sprint - aerobic endurance
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
ATPhase - oxidative
Capillary density

49. these cardio responses increase significantly during RT: (4)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Peak bone mass
Left ventrical chamber size/volume much higher in endurance athletes
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

50. supercompensation effect
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
The spinal cord (along the corticopinal tracts)
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
VO2max