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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. parasympathetic overtraining is...
Found on articulating surface of bones
hypertrophy
F
Increased parasympathetic activity at rest and w/exercise

2. type IIx change their _________ isoform content to become more ___________
Downregulate
ATPhase - oxidative
Weight bearing
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

3. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
power
alarm reaction
Peak bone mass

4. interval training shown to increase BC by ___ to ____ %
Bone - tendon - and ligaments - cartilage
Greater than or equal to 16
16 -38
PH

5. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Cross-linking
Increase acid-base balance during excercise
Higher (counter-productive to force development)
power

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

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7. BMD
Blood supply - synovial fluid
Bone mineral density - quantity of mineral deposited in a given bone area
Calcium
Frequency - volume - intensity

8. yperplasia
Area
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
Blood supply - synovial fluid
Increase in number of muscle cells through longitudinal splitting - rather than lateral

9. ______ bone may be more responsive to osteogenic stimuli than ______ bone
resistance development
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Young - mature
No hormonal changes - must look for sympathetic overtraining syndrome signs

10. RT increases: (4)
Increased parasympathetic activity at rest and w/exercise
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Marrow cavity -

11. programs designed to stimulate bone growth need to incorporate: (6)
resistance development
Shortens
Greater than or equal to 16
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

12. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
Neural recruitment
Bone mineral density - quantity of mineral deposited in a given bone area
PH

13. process of protein synthesis (3)
Weight bearing
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Onset
Increase in number of muscle cells through longitudinal splitting - rather than lateral

14. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
F
Greater than or equal to 16
Sprint - aerobic endurance

15. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
muscular endurance
F
Excessive soreness and fatigue

16. supercompensation effect
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Fibrous connective tissues that surround a separate different organizational levels of muscle
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Minimal esential strain - thought to be 1/10 force needed to fracture.

17. RT increases the angle of _______ in _______ muscels
Penation - penate
Reservoir - IIx - IIax - IIa - IIac - IIc
Elastin
Increase in number of muscle cells through longitudinal splitting - rather than lateral

18. weightlifters show larger left atrial dimension than body-builders - T/F?
Lactate threshold
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
F
stability

19. receptors tend to ___________ over time when exposed consistently to high levels of hormones
Frequency - volume - intensity
Calcium
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Downregulate

20. to surpass the MES - an exercise must be ____ _____
Structural - spine - hip
Protein deposition
Periosteum
Weight bearing

21. work large muscles first in a workout =
More testosterone levels for assistive exercises
Training one limb can result in increase of strength in the other too
maximal strength
Periosteum

22. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Parallel
112
Firing rate - recruitment
resistance development

23. primary structural component of all connective tissue...
Collagen
Cardiac output - stroke volume
2 or fewer
Increase in bone size and density

24. major difference between resistance and aerobic exercise (in regards to the heart)...
Norepinephrine - dopamine
Neural activation - precise mechanism
Left ventrical chamber size/volume much higher in endurance athletes
Elastin

25. hyaline cartilage
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Found on articulating surface of bones
Downregulate
Area

26. glycogen content can rise as much as ______% after only 5 months of body-building style programs
112
Periosteum
Hydroxyapatite
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

27. insulin rates ________ blood glucose and amino acid changes
Parallel
exhaustion
Lactate threshold
Mechano growth factor

28. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
10 - 5-7
Left ventrical chamber size/volume much higher in endurance athletes
Progressive overload
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

29. new myofilaments are added to the _______ myofibril - increasing the ______
Periphery - diameter
IIx -
hypertrophy
Firing rate - recruitment

30. immobilization of a joint...
Onset
Penation - penate
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Capillary density

31. a _______-________ supplement before and after a workout can attenuate AR downregulation
Gene expression - protein sythesis
Training one limb can result in increase of strength in the other too
Protein - carbohydrate
Lactate threshold

32. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Cardiac output - stroke volume
metabolic specificity
Androgen receptor - testosterone - testosterone derivatives
Frequency - volume - intensity

33. Substantial portion of neural adaptations occur in
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Parallel
The spinal cord (along the corticopinal tracts)
Left ventrical chamber size/volume much higher in endurance athletes

34. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
general adaption syndrome
Peripheral - global
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Increase - decrease

35. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
maximal strength
Greater than or equal to 16
112
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

36. BMD
Training one limb can result in increase of strength in the other too
Bone mineral density - quantity of mineral deposited in a given bone area
Blood lactate - growth hormone
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

37. blood pressure response is higher in the ______ phase
112
Concentric
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 acid-base balance during excercise

38. excessive training on a short-term basis is called...
Reservoir - IIx - IIax - IIa - IIac - IIc
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
10 - 5-7
Penation - penate

39. use ______ excercises to directly load the ____ and the ______
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
ATPhase - oxidative
Hydroxyapatite
Structural - spine - hip

40. endocrine adaptations and responses to anaerobic training: (4)
Sprint - aerobic endurance
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
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
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

41. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Capillary density
The spinal cord (along the corticopinal tracts)
alarm reaction
Peripheral - global

42. to surpass the MES - an exercise must be ____ _____
Weight bearing
Calcium
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Higher (counter-productive to force development)

43. increase in muscle strenght or mass =
Blood lactate - growth hormone
Increase in bone size and density
Interface between nerve and skeletal muscle.
Decreases - increases

44. yperplasia
They're all recruited in consecutive order to produce maximum force
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Concentric
Spongy - bridges cortical bone

45. cortical bone
Compact - dense outer shell
Concentric
Hydroxyapatite
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

46. cortical bone
Compact - dense outer shell
Reservoir - IIx - IIax - IIa - IIac - IIc
Young - mature
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

47. primary stimulus for growth of tendons - ligaments and fascia are the
No hormonal changes - must look for sympathetic overtraining syndrome signs
exhaustion
Mechanical forces created during exercise
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

48. buffering capacity of skeletal muscle
Increase acid-base balance during excercise
48
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
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

49. same effect with ______ ________
Procollagen - synthesized and secreted by fibroblasts
Parallel
Capillary density
Frequency - volume - intensity

50. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Higher (counter-productive to force development)
Increase speed/explosiveness
10 - 5-7