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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. anabolic hormones (4)

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2. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Interface between nerve and skeletal muscle.
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Lactate threshold
Higher (counter-productive to force development)

3. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
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
Cross-linking
Onset

4. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Mechanical loading - bone modeling
Weight bearing
power

5. hyaline cartilage
Periosteum
Increase - decrease
Sprint - aerobic endurance
Found on articulating surface of bones

6. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Compact - dense outer shell
Greater than or equal to 16
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
IIx -

7. major difference between resistance and aerobic exercise (in regards to the heart)...
general adaption syndrome
Bone mineral density - quantity of mineral deposited in a given bone area
Eccentric
Left ventrical chamber size/volume much higher in endurance athletes

8. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Mechano growth factor
Increase acid-base balance during excercise
PH
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

9. primary stimulus for growth of tendons - ligaments and fascia are the
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Mechanical forces created during exercise
Sprint - aerobic endurance
Increased parasympathetic activity at rest and w/exercise

10. use ______ excercises to directly load the ____ and the ______
Onset
Firing rate - recruitment
Structural - spine - hip
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

11. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Gene expression - protein sythesis
muscular endurance
PH
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

12. a _______-________ supplement before and after a workout can attenuate AR downregulation
Onset
Protein - carbohydrate
Penation - penate
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

13. ncrease nearal drive comes from (3)
Mechano growth factor
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Eccentric
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

14. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Excessive soreness and fatigue
X - a
They're all recruited in consecutive order to produce maximum force

15. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
strength endurance
Training one limb can result in increase of strength in the other too
Cardiac output - stroke volume
Capillary density

16. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Motor cortex
F
Bone - tendon - and ligaments - cartilage

17. excessive training on a short-term basis is called...
T
Onset
hypertrophy
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

18. MES
Onset
F
Minimal esential strain - thought to be 1/10 force needed to fracture.
Different planes - different directions

19. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
strength endurance
The spinal cord (along the corticopinal tracts)
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

20. Synchronization is critical to ____ of force production
Neural recruitment
Increased parasympathetic activity at rest and w/exercise
Periphery - diameter
Timing

21. EMG studies show increases in _____ ______ but not the ____ ______
Area
Neural activation - precise mechanism
Different planes - different directions
maximal strength

22. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Factors that stiumulate new bone formation
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
IIx -
Calcium

23. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Area
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Hydroxyapatite
maximal strength

24. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Left ventrical chamber size/volume much higher in endurance athletes
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Sprint - aerobic endurance
exhaustion

25. Bilateral deficit
Androgen receptor - testosterone - testosterone derivatives
Neural activation - precise mechanism
Minimal esential strain - thought to be 1/10 force needed to fracture.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

26. maximum bone mass achieved...
Elastin
neuromuscular specificity
Peak bone mass
Motor cortex

27. to surpass the MES - an exercise must be ____ _____
Hydroxyapatite
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Bone - tendon - and ligaments - cartilage
Weight bearing

28. larger pennation angles can accomodate greater _____ ________
II - I - fast-twitch
Protein deposition
PH
Not as many

29. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Androgen receptor - testosterone - testosterone derivatives
strength
Neural activation - precise mechanism
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

30. new bone is formed on the _______ - increasing diameter and strength
Periosteum
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase speed/explosiveness

31. receptors tend to ___________ over time when exposed consistently to high levels of hormones
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase in bone size and density
Downregulate
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

32. greater acute growth hormone response =
stability
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

33. 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
Periphery - diameter
They're all recruited in consecutive order to produce maximum force
Calcium

34. sites where connective tissue can increase: (3)
112
Downregulate
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
Onset

35. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Micro fractures - structural fatigue
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
X - a
Norepinephrine - dopamine

36. fibrous cartilage
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Rough form found in intervertebral disks of spine and where tendons attach to bones
Neural recruitment
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

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

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38. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
hypertrophy
Greater than or equal to 16
VO2max
Nutrients - synovial fluid - articular cartilage

39. same effect with ______ ________
Firing rate - recruitment
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Capillary density
Parallel

40. osteogenic stiumuli
Peripheral - global
general adaption syndrome
Factors that stiumulate new bone formation
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

41. yperplasia
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Micro fractures - structural fatigue
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Left ventrical chamber size/volume much higher in endurance athletes

42. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Increase in bone size and density
Factors that stiumulate new bone formation
PH

43. RT increases the angle of _______ in _______ muscels
Penation - penate
112
Increase acid-base balance during excercise
muscular endurance

44. Cross-education
Concentric
Hydroxyapatite
Training one limb can result in increase of strength in the other too
Marrow cavity -

45. Substantial portion of neural adaptations occur in
II - I - fast-twitch
The spinal cord (along the corticopinal tracts)
Peak bone mass
Fast-twitch only - explosive movements (less than a second) ex. plyo

46. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
6 - few workouts
strength
Neural activation - precise mechanism

47. intensity-related overtraining shows...
maximal strength
No hormonal changes - must look for sympathetic overtraining syndrome signs
The spinal cord (along the corticopinal tracts)
Area

48. can happen in as little as _____ weeks (in trained athletes)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Weight bearing
2 or fewer
Protein - carbohydrate

49. type I for: _____ _______ ________ and type II for ______
Peak bone mass
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Bone - tendon - and ligaments - cartilage
F

50. The ability of the body to produce low levels of force and maintain them for extended periods of time
Blood supply - synovial fluid
general adaption syndrome
Valsalva maneuver
muscular endurance