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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. to surpass the MES - an exercise must be ____ _____
Weight bearing
Mechanical loading - bone modeling
PH
Left ventrical chamber size/volume much higher in endurance athletes

2. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Area
alarm reaction
ATPhase - oxidative

3. volume-related overtraining shows: (3)
6 - few workouts
Low to moderate intensity w/high volume and short rest intervals (body-building)
Shortens
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

4. insulin rates ________ blood glucose and amino acid changes
Spongy - bridges cortical bone
Parallel
neuromuscular specificity
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

5. high correlations between ____ ______ and ______ _______ concentrations have been shown
10 - 5-7
Lactate threshold
Mechanical forces created during exercise
Blood lactate - growth hormone

6. ______ bone may be more responsive to osteogenic stimuli than ______ bone
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
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
strength
Young - mature

7. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
10 - 5-7
general adaption syndrome
alarm reaction
strength

8. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
F
Increase of muscle size/CSA (cross-sectional area)
19-55

9. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Calcium
Peripheral - global
Collagen
Ventilation equivalent for oxygen

10. AR: (reacts with ______ and _______ ________)
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
The spinal cord (along the corticopinal tracts)
Bone - tendon - and ligaments - cartilage
Androgen receptor - testosterone - testosterone derivatives

11. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Cardiac output - stroke volume
general adaption syndrome
Protein deposition

12. reflex potentiation is increased by____ to ____ % w/resistance training
Decreases
Elastin
19-55
Mechano growth factor

13. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Periosteum
mechanical specificity
Marrow cavity -
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

14. increased ventilation efficiency is characterized by a reduced
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Fibrous connective tissues that surround a separate different organizational levels of muscle
Ventilation equivalent for oxygen

15. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
They're all recruited in consecutive order to produce maximum force
Mechano growth factor
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
strength

16. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Eccentric
Rough form found in intervertebral disks of spine and where tendons attach to bones
Mechanical loading - bone modeling
Minimal esential strain - thought to be 1/10 force needed to fracture.

17. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Not as many
Blood lactate - growth hormone
Mechanical forces created during exercise
16 -38

18. blood vessels from the _____ ______ extend into the dense cortical bone
F
Marrow cavity -
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Tendon stiffness

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

20. bone matrix
Gene expression - protein sythesis
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Interface between nerve and skeletal muscle.
Collagen molecules from osteoblasts

21. increased ventilation efficiency is characterized by a reduced
Increase acid-base balance during excercise
Collagen molecules from osteoblasts
Ventilation equivalent for oxygen
Spongy - bridges cortical bone

22. blood vessels from the _____ ______ extend into the dense cortical bone
Valsalva maneuver
They're all recruited in consecutive order to produce maximum force
Factors that stiumulate new bone formation
Marrow cavity -

23. parasympathetic overtraining is...
exhaustion
Increased parasympathetic activity at rest and w/exercise
Calcium
Marrow cavity -

24. high correlations between ____ ______ and ______ _______ concentrations have been shown
Sprint - aerobic endurance
Blood lactate - growth hormone
Shortens
Nutrients - synovial fluid - articular cartilage

25. cholesterol changes?
10 - 5-7
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Reservoir - IIx - IIax - IIa - IIac - IIc
Procollagen - synthesized and secreted by fibroblasts

26. RT increases the angle of _______ in _______ muscels
Penation - penate
Periosteum
Periosteum
Increase in bone size and density

27. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Different planes - different directions
F

28. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
No hormonal changes - must look for sympathetic overtraining syndrome signs
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
II - I - fast-twitch
Greater ability to tolerate and sustain prolonged high exercise intensitites

29. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Parallel
Greater ability to tolerate and sustain prolonged high exercise intensitites
Micro fractures - structural fatigue

30. intensity-related overtraining shows...
No hormonal changes - must look for sympathetic overtraining syndrome signs
48
Procollagen - synthesized and secreted by fibroblasts
Elastin

31. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Valsalva maneuver
Left ventrical chamber size/volume much higher in endurance athletes
Onset
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

32. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Blood lactate - growth hormone
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.
F

33. metabolic factors include...
Peak bone mass
Low to moderate intensity w/high volume and short rest intervals (body-building)
Capillary density
mechanical specificity

34. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
48
Rough form found in intervertebral disks of spine and where tendons attach to bones
Protein deposition

35. The ability to exert maximal force in the shortest amount of time.
16 -38
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Mechanical forces created during exercise
power

36. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Neural recruitment
IIx -
Spongy - bridges cortical bone

37. heavy RT ___________ blood flow to the working muscles
Decreases
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Periosteum
Peak bone mass

38. immobilization of a joint...
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Micro fractures - structural fatigue
Blood lactate - growth hormone

39. AR: (reacts with ______ and _______ ________)
Collagen
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Greater ability to tolerate and sustain prolonged high exercise intensitites
Androgen receptor - testosterone - testosterone derivatives

40. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Collagen molecules from osteoblasts
F
Calcium
Valsalva maneuver

41. anaerobic training increases the _____ of the NMJ
6 - few workouts
Eccentric
X - a
Area

42. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Progressive overload
resistance development
Marrow cavity -

43. Bilateral deficit
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Sprint - aerobic endurance
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

44. stress fractures are ___ ______ and are caused by ____ ______
Downregulate
Micro fractures - structural fatigue
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
48

45. ligaments contain elastic fibers or ______
Cross-linking
Increase acid-base balance during excercise
112
Elastin

46. major difference between resistance and aerobic exercise (in regards to the heart)...
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Left ventrical chamber size/volume much higher in endurance athletes
Firing rate - recruitment
No hormonal changes - must look for sympathetic overtraining syndrome signs

47. force transmission per unit of strain - or tendon elongation...
Greater than or equal to 16
48
Tendon stiffness
stability

48. selective recruitment
Timing
Fast-twitch only - explosive movements (less than a second) ex. plyo
Periosteum
2 or fewer

49. EMG studies show increases in _____ ______ but not the ____ ______
Compact - dense outer shell
Neural activation - precise mechanism
Body-building - circuit
2 or fewer

50. recent study shown that RT can hinder ________ improvements
maximal strength
VO2max
PH
Concentric