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Resistance Training Concepts

Instructions:

Answer 50 questions in 15 minutes.
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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. 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
16 -38
Eccentric

2. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical forces created during exercise
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Ventilation equivalent for oxygen
Frequency - volume - intensity

3. AR: (reacts with ______ and _______ ________)
Collagen molecules from osteoblasts
Increased parasympathetic activity at rest and w/exercise
Androgen receptor - testosterone - testosterone derivatives
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

4. cartilage functions: (3)
Valsalva maneuver
metabolic specificity
Periphery - diameter
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

5. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Mechanical forces created during exercise
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Gene expression - protein sythesis

6. RT increases the angle of _______ in _______ muscels
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Penation - penate
Sprint - aerobic endurance
Area

7. endocrine adaptations and responses to anaerobic training: (4)
Found on articulating surface of bones
resistance development
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
mechanical specificity

8. sites where connective tissue can increase: (3)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
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
Marrow cavity -
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

9. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Spongy - bridges cortical bone
strength
mechanical specificity
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

10. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Shortens
IIx -
Minimal esential strain - thought to be 1/10 force needed to fracture.
Structural - spine - hip

11. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Greater than or equal to 16
Interface between nerve and skeletal muscle.
F
Increase - decrease

12. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Periphery - diameter
strength endurance
Increase - decrease
Parallel

13. selective recruitment
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Fast-twitch only - explosive movements (less than a second) ex. plyo
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Protein deposition

14. RT increases: (4)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Peripheral - global
Increase speed/explosiveness
Concentric

15. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
metabolic specificity
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
Progressive overload
Periphery - diameter

16. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
16 -38
Neural recruitment
Penation - penate

17. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Training one limb can result in increase of strength in the other too
Different planes - different directions
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
10 - 5-7

18. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Area
Young - mature
Decreases
Low to moderate intensity w/high volume and short rest intervals (body-building)

19. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Norepinephrine - dopamine
Lactate threshold
Peripheral - global
Shortens

20. insulin rates ________ blood glucose and amino acid changes
metabolic specificity
Parallel
Weight bearing
F

21. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Low to moderate intensity w/high volume and short rest intervals (body-building)
Periosteum
2 or fewer

22. yperplasia
VO2max
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Procollagen - synthesized and secreted by fibroblasts
Structural - spine - hip

23. neuromuscular junction (NMJ)
Interface between nerve and skeletal muscle.
Marrow cavity -
Hydroxyapatite
Collagen

24. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
neuromuscular specificity
Eccentric
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

25. excessively high volume (beyond the athlete's ability to recover) can result in...
Area
Training one limb can result in increase of strength in the other too
Onset
Excessive soreness and fatigue

26. bone matrix
Bone - tendon - and ligaments - cartilage
Collagen molecules from osteoblasts
16 -38
The spinal cord (along the corticopinal tracts)

27. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
alarm reaction
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Collagen molecules from osteoblasts
Higher (counter-productive to force development)

28. force transmission per unit of strain - or tendon elongation...
Area
Tendon stiffness
exhaustion
Cross-linking

29. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Compact - dense outer shell
general adaption syndrome
Progressive overload
Fast-twitch only - explosive movements (less than a second) ex. plyo

30. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Mechanical loading - bone modeling
X - a
Penation - penate

31. force transmission per unit of strain - or tendon elongation...
Motor cortex
Tendon stiffness
Increased parasympathetic activity at rest and w/exercise
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

32. Cross-education
Training one limb can result in increase of strength in the other too
Downregulate
Different planes - different directions
Concentric

33. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Bone mineral density - quantity of mineral deposited in a given bone area
maximal strength
Protein - carbohydrate
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

34. ____ in synthesis and ______ in degradation
They're all recruited in consecutive order to produce maximum force
Increase - decrease
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Interface between nerve and skeletal muscle.

35. a _______-________ supplement before and after a workout can attenuate AR downregulation
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Protein - carbohydrate
Penation - penate
IIx -

36. type IIx change their _________ isoform content to become more ___________
Decreases - increases
ATPhase - oxidative
T
strength endurance

37. work large muscles first in a workout =
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Mechano growth factor
112
More testosterone levels for assistive exercises

38. Neural adaptaions begin in the
Motor cortex
strength
Ventilation equivalent for oxygen
X - a

39. weightlifters show larger left atrial dimension than body-builders - T/F?
F
hypertrophy
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Hydroxyapatite

40. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Cross-linking
Power - slow-velocity strength
Decreases - increases
Hydroxyapatite

41. RT increases epinephrine - _______ & ________
More testosterone levels for assistive exercises
2 or fewer
Factors that stiumulate new bone formation
Norepinephrine - dopamine

42. to surpass the MES - an exercise must be ____ _____
T
Mechanical forces created during exercise
Increase in bone size and density
Weight bearing

43. weightlifters show larger left atrial dimension than body-builders - T/F?
Valsalva maneuver
Goes up further
F
Mechano growth factor

44. sites where connective tissue can increase: (3)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
exhaustion
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
Young - mature

45. psychological factors: (12)
mechanical specificity
48
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Procollagen - synthesized and secreted by fibroblasts

46. glycolytic training ______ the rest cycle
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
Shortens
Collagen molecules from osteoblasts
Ventilation equivalent for oxygen

47. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
neuromuscular specificity
Cross-linking
Collagen molecules from osteoblasts
Hydroxyapatite

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

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49. reflex potentiation is increased by____ to ____ % w/resistance training
strength endurance
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
19-55

50. type IIx change their _________ isoform content to become more ___________
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase in bone size and density
Different planes - different directions
ATPhase - oxidative