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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. intensity-related overtraining shows...
Protein - carbohydrate
No hormonal changes - must look for sympathetic overtraining syndrome signs
F
Compact - dense outer shell

2. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
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
Decreases - increases

3. blood pressure response is higher in the ______ phase
Training one limb can result in increase of strength in the other too
Frequency - volume - intensity
Concentric
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

4. This can help power exercises because
Increase - decrease
Increase speed/explosiveness
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

5. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
112
Progressive overload
PH
Increase - decrease

6. specific changes within a tendon are: (4)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
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
T
Reservoir - IIx - IIax - IIa - IIac - IIc

7. muscle fiber hypertrohy requires ______ workouts
Body-building - circuit
Higher (counter-productive to force development)
Greater than or equal to 16
II - I - fast-twitch

8. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
Mechanical loading - bone modeling
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
F

9. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Norepinephrine - dopamine
19-55
Bone mineral density - quantity of mineral deposited in a given bone area

10. primary stimulus for growth of tendons - ligaments and fascia are the
Body-building - circuit
Shortens
T
Mechanical forces created during exercise

11. degree blood flow is increased depends on the: (3)
F
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Left ventrical chamber size/volume much higher in endurance athletes
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

12. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Higher (counter-productive to force development)
10 - 5-7
Downregulate
They're all recruited in consecutive order to produce maximum force

13. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Concentric
Tendon stiffness

14. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Shortens
Increase in number of muscle cells through longitudinal splitting - rather than lateral
metabolic specificity
exhaustion

15. AR: (reacts with ______ and _______ ________)
Cardiac output - stroke volume
Firing rate - recruitment
Androgen receptor - testosterone - testosterone derivatives
10 - 5-7

16. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Factors that stiumulate new bone formation
Decreases - increases
Androgen receptor - testosterone - testosterone derivatives

17. due to muscle size increase - ________ _______ decreases
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Greater than or equal to 16
Ventilation equivalent for oxygen
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

18. osteoblasts
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Goes up further
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

19. excessive training on a short-term basis is called...
Factors that stiumulate new bone formation
Decreases
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

20. The ability to exert maximal force in the shortest amount of time.
Eccentric
Interface between nerve and skeletal muscle.
power
Compact - dense outer shell

21. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Periphery - diameter
alarm reaction
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Valsalva maneuver

22. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Increase of muscle size/CSA (cross-sectional area)
112
Bone mineral density - quantity of mineral deposited in a given bone area

23. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Compact - dense outer shell
Parallel
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
strength endurance

24. work large muscles first in a workout =
Collagen
More testosterone levels for assistive exercises
VO2max
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

25. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Fibrous connective tissues that surround a separate different organizational levels of muscle
Higher (counter-productive to force development)
Decreases
Not as many

26. Synchronization is critical to ____ of force production
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
ATPhase - oxidative
Timing

27. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
Training one limb can result in increase of strength in the other too
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
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

28. sprint training enhances ____ release - useful for speed and power production
Body-building - circuit
Calcium
II - I - fast-twitch
The spinal cord (along the corticopinal tracts)

29. parasympathetic overtraining is...
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Increased parasympathetic activity at rest and w/exercise
resistance development
power

30. volume-related overtraining shows: (3)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
II - I - fast-twitch
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
VO2max

31. increased buffering capacity allows
Firing rate - recruitment
Elastin
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Factors that stiumulate new bone formation

32. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
F
metabolic specificity
VO2max
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

33. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
strength endurance
Tendon stiffness
Nutrients - synovial fluid - articular cartilage
Reservoir - IIx - IIax - IIa - IIac - IIc

34. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
Fibrous connective tissues that surround a separate different organizational levels of muscle
alarm reaction
Collagen

35. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Neural activation - precise mechanism
Periphery - diameter

36. sites where connective tissue can increase: (3)
Increase speed/explosiveness
T
Periosteum
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

37. protein synthesis is elevated up to _____ hours after acute RT
48
T
Periphery - diameter
Androgen receptor - testosterone - testosterone derivatives

38. same effect with ______ ________
Capillary density
16 -38
Minimal esential strain - thought to be 1/10 force needed to fracture.
Different planes - different directions

39. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Mechanical loading - bone modeling
metabolic specificity
Tendon stiffness

40. neuromuscular junction (NMJ)
16 -38
6 - few workouts
Interface between nerve and skeletal muscle.
No hormonal changes - must look for sympathetic overtraining syndrome signs

41. sprint training enhances ____ release - useful for speed and power production
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Calcium
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Low to moderate intensity w/high volume and short rest intervals (body-building)

42. anabolic hormones (4)

43. greater acute growth hormone response =
Low to moderate intensity w/high volume and short rest intervals (body-building)
Greater ability to tolerate and sustain prolonged high exercise intensitites
strength
Tendon stiffness

44. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Fast-twitch only - explosive movements (less than a second) ex. plyo
Different planes - different directions
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

45. The ability of the body to produce low levels of force and maintain them for extended periods of time
Periphery - diameter
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Onset
muscular endurance

46. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Different planes - different directions
PH
Bone mineral density - quantity of mineral deposited in a given bone area

47. weightlifters show larger left atrial dimension than body-builders - T/F?
X - a
Neural activation - precise mechanism
F
Neural recruitment

48. Anaerobic training
strength endurance
They're all recruited in consecutive order to produce maximum force
VO2max
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

49. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
Excessive soreness and fatigue
alarm reaction
strength

50. stroke volume and cardiac output increase mostly during the ________ phase
Rough form found in intervertebral disks of spine and where tendons attach to bones
Collagen molecules from osteoblasts
Eccentric
10 - 5-7