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Test your basic knowledge |
Resistance Training Concepts
Start Test
Study First
Subject
:
health-and-fitness
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. Cross-education
Training one limb can result in increase of strength in the other too
Interface between nerve and skeletal muscle.
Firing rate - recruitment
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
2. a _______-________ supplement before and after a workout can attenuate AR downregulation
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Protein - carbohydrate
Androgen receptor - testosterone - testosterone derivatives
metabolic specificity
3. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
They're all recruited in consecutive order to produce maximum force
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Concentric
Reservoir - IIx - IIax - IIa - IIac - IIc
4. W/heavy resistance training - all muscle fibers get bigger because
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5. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Rough form found in intervertebral disks of spine and where tendons attach to bones
II - I - fast-twitch
Decreases - increases
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
6. high correlations between ____ ______ and ______ _______ concentrations have been shown
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
16 -38
Blood lactate - growth hormone
metabolic specificity
7. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
maximal strength
Mechanical loading - bone modeling
Training one limb can result in increase of strength in the other too
8. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Protein deposition
Rough form found in intervertebral disks of spine and where tendons attach to bones
T
Power - slow-velocity strength
9. ____ in synthesis and ______ in degradation
Ventilation equivalent for oxygen
Increase - decrease
Decreases
strength endurance
10. hyaline cartilage
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Procollagen - synthesized and secreted by fibroblasts
Gene expression - protein sythesis
Found on articulating surface of bones
11. stroke volume and cardiac output increase mostly during the ________ phase
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Eccentric
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
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
12. This can help power exercises because
Onset
Increase speed/explosiveness
mechanical specificity
neuromuscular specificity
13. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Androgen receptor - testosterone - testosterone derivatives
Nutrients - synovial fluid - articular cartilage
mechanical specificity
IIx -
14. type I for: _____ _______ ________ and type II for ______
Onset
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Structural - spine - hip
Bone - tendon - and ligaments - cartilage
15. W/heavy resistance training - all muscle fibers get bigger because
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16. interval training shown to increase BC by ___ to ____ %
No hormonal changes - must look for sympathetic overtraining syndrome signs
Minimal esential strain - thought to be 1/10 force needed to fracture.
ATPhase - oxidative
16 -38
17. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Penation - penate
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
18. blood pressure response is higher in the ______ phase
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Bone - tendon - and ligaments - cartilage
Concentric
Different planes - different directions
19. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
general adaption syndrome
F
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
20. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Periphery - diameter
Weight bearing
21. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Greater than or equal to 16
Decreases - increases
Parallel
22. interval training shown to increase BC by ___ to ____ %
Onset
strength
16 -38
exhaustion
23. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Different planes - different directions
resistance development
Left ventrical chamber size/volume much higher in endurance athletes
Glycolitic - metabolites
24. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Mechano growth factor
Capillary density
resistance development
25. type IIx change their _________ isoform content to become more ___________
Increase speed/explosiveness
Peak bone mass
alarm reaction
ATPhase - oxidative
26. recent study shown that RT can hinder ________ improvements
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Gene expression - protein sythesis
strength endurance
VO2max
27. protein synthesis is elevated up to _____ hours after acute RT
48
Fast-twitch only - explosive movements (less than a second) ex. plyo
strength
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
28. intensity-related overtraining shows...
Goes up further
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Not as many
No hormonal changes - must look for sympathetic overtraining syndrome signs
29. volume-related overtraining shows: (3)
Motor cortex
Protein deposition
Mechanical forces created during exercise
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
30. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Parallel
Androgen receptor - testosterone - testosterone derivatives
31. osteogenic stiumuli
F
Periosteum
Factors that stiumulate new bone formation
Bone - tendon - and ligaments - cartilage
32. Mechanical factors include
Parallel
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
mechanical specificity
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
33. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
10 - 5-7
alarm reaction
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
metabolic specificity
34. RT increases epinephrine - _______ & ________
Decreases
Norepinephrine - dopamine
Minimal esential strain - thought to be 1/10 force needed to fracture.
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
35. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
They're all recruited in consecutive order to produce maximum force
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
strength endurance
muscular endurance
36. Hypertrophy
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increase of muscle size/CSA (cross-sectional area)
Fibrous connective tissues that surround a separate different organizational levels of muscle
Fast-twitch only - explosive movements (less than a second) ex. plyo
37. ____ in synthesis and ______ in degradation
Downregulate
Hydroxyapatite
Increase - decrease
Increase of muscle size/CSA (cross-sectional area)
38. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Androgen receptor - testosterone - testosterone derivatives
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Downregulate
Bone mineral density - quantity of mineral deposited in a given bone area
39. cholesterol changes?
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
general adaption syndrome
40. trabecular bone
Ventilation equivalent for oxygen
Spongy - bridges cortical bone
Collagen
Neural recruitment
41. bone matrix
Compact - dense outer shell
Collagen molecules from osteoblasts
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Tendon stiffness
42. speed and power training depend on optimal...
Neural recruitment
Periosteum
strength endurance
Blood supply - synovial fluid
43. BMD
Not as many
Bone mineral density - quantity of mineral deposited in a given bone area
Onset
Progressive overload
44. muscle fiber hypertrohy requires ______ workouts
Increase in bone size and density
Procollagen - synthesized and secreted by fibroblasts
Greater than or equal to 16
Increase in bone size and density
45. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Increase in bone size and density
Mechano growth factor
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
46. stress fractures are ___ ______ and are caused by ____ ______
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Nutrients - synovial fluid - articular cartilage
Lactate threshold
Micro fractures - structural fatigue
47. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
X - a
2 or fewer
Nutrients - synovial fluid - articular cartilage
neuromuscular specificity
48. The ability of the body to produce low levels of force and maintain them for extended periods of time
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
No hormonal changes - must look for sympathetic overtraining syndrome signs
muscular endurance
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
49. work large muscles first in a workout =
More testosterone levels for assistive exercises
X - a
Goes up further
Decreases - increases
50. Substantial portion of neural adaptations occur in
Not as many
The spinal cord (along the corticopinal tracts)
2 or fewer
Parallel