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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. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Peripheral - global
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
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

2. ncrease nearal drive comes from (3)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Concentric
Timing

3. same effect with ______ ________
Capillary density
metabolic specificity
Periphery - diameter
Nutrients - synovial fluid - articular cartilage

4. blood vessels from the _____ ______ extend into the dense cortical bone
Marrow cavity -
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
mechanical specificity
Peak bone mass

5. Hypertrophy
Gene expression - protein sythesis
Hydroxyapatite
Power - slow-velocity strength
Increase of muscle size/CSA (cross-sectional area)

6. RT increases the angle of _______ in _______ muscels
Reservoir - IIx - IIax - IIa - IIac - IIc
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Penation - penate
Lactate threshold

7. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Protein - carbohydrate
Frequency - volume - intensity
metabolic specificity
maximal strength

8. psychological factors: (12)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Decreases
No hormonal changes - must look for sympathetic overtraining syndrome signs
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

9. Anaerobic training
Ventilation equivalent for oxygen
Capillary density
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

10. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Bone mineral density - quantity of mineral deposited in a given bone area
Increase of muscle size/CSA (cross-sectional area)
X - a
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. greater acute growth hormone response =
Greater ability to tolerate and sustain prolonged high exercise intensitites
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Mechanical loading - bone modeling
strength

12. parent protein
Goes up further
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
exhaustion
Procollagen - synthesized and secreted by fibroblasts

13. degree blood flow is increased depends on the: (3)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
10 - 5-7
Power - slow-velocity strength
Micro fractures - structural fatigue

14. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Body-building - circuit
Elastin
neuromuscular specificity

15. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Blood lactate - growth hormone
Frequency - volume - intensity
Ventilation equivalent for oxygen

16. reflex potentiation is increased by____ to ____ % w/resistance training
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
general adaption syndrome
19-55
Increase speed/explosiveness

17. EMG studies show increases in _____ ______ but not the ____ ______
Hydroxyapatite
Neural activation - precise mechanism
VO2max
Increase - decrease

18. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
Progressive overload
Cardiac output - stroke volume
They're all recruited in consecutive order to produce maximum force

19. major difference between resistance and aerobic exercise (in regards to the heart)...
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
Left ventrical chamber size/volume much higher in endurance athletes
Increase in number of muscle cells through longitudinal splitting - rather than lateral
maximal strength

20. RT increases epinephrine - _______ & ________
Motor cortex
Downregulate
Norepinephrine - dopamine
Glycolitic - metabolites

21. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Progressive overload
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
hypertrophy

22. selective recruitment
Weight bearing
Structural - spine - hip
Fast-twitch only - explosive movements (less than a second) ex. plyo
Area

23. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase speed/explosiveness
Minimal esential strain - thought to be 1/10 force needed to fracture.
exhaustion

24. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
Hydroxyapatite
Peak bone mass
alarm reaction

25. The ability of the body to maintain postural equilibrium and support joints during movement.
Nutrients - synovial fluid - articular cartilage
stability
Peripheral - global
II - I - fast-twitch

26. larger pennation angles can accomodate greater _____ ________
Protein deposition
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
X - a
Androgen receptor - testosterone - testosterone derivatives

27. cholesterol changes?
Power - slow-velocity strength
Concentric
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Peak bone mass

28. sprint training enhances ____ release - useful for speed and power production
Increase of muscle size/CSA (cross-sectional area)
Spongy - bridges cortical bone
stability
Calcium

29. This can help power exercises because
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
Increase speed/explosiveness
Bone mineral density - quantity of mineral deposited in a given bone area
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

30. use ______ excercises to directly load the ____ and the ______
Cardiac output - stroke volume
Structural - spine - hip
resistance development
The spinal cord (along the corticopinal tracts)

31. insulin rates ________ blood glucose and amino acid changes
Marrow cavity -
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Parallel

32. ligaments contain elastic fibers or ______
Compact - dense outer shell
Frequency - volume - intensity
Elastin
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

33. cortical bone
Area
Compact - dense outer shell
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Blood supply - synovial fluid

34. Size principle
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Concentric
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
neuromuscular specificity

35. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Shortens
Increase speed/explosiveness
exhaustion
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

36. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Peak bone mass
Mechano growth factor
F
Valsalva maneuver

37. excessively high volume (beyond the athlete's ability to recover) can result in...
More testosterone levels for assistive exercises
Glycolitic - metabolites
Excessive soreness and fatigue
PH

38. sites where connective tissue can increase: (3)
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
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
VO2max
Bone mineral density - quantity of mineral deposited in a given bone area

39. protein synthesis is elevated up to _____ hours after acute RT
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Calcium
48
Rough form found in intervertebral disks of spine and where tendons attach to bones

40. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Goes up further
alarm reaction
Power - slow-velocity strength
Higher (counter-productive to force development)

41. The ability to exert maximal force in the shortest amount of time.
Factors that stiumulate new bone formation
neuromuscular specificity
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
power

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

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43. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Spongy - bridges cortical bone
Mechano growth factor
16 -38
112

44. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
neuromuscular specificity
Neural activation - precise mechanism
PH
Collagen molecules from osteoblasts

45. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
IIx -
Cross-linking
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

46. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
19-55
Body-building - circuit
Protein deposition

47. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
Frequency - volume - intensity
No hormonal changes - must look for sympathetic overtraining syndrome signs
Glycolitic - metabolites

48. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
19-55
hypertrophy
Weight bearing
Decreases - increases

49. psychological factors: (12)
Increase of muscle size/CSA (cross-sectional area)
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
112
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

50. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
exhaustion
alarm reaction
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