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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. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
T
6 - few workouts
Valsalva maneuver
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

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

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3. cortical bone
Peak bone mass
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
They're all recruited in consecutive order to produce maximum force
Compact - dense outer shell

4. recent study shown that RT can hinder ________ improvements
Minimal esential strain - thought to be 1/10 force needed to fracture.
Compact - dense outer shell
VO2max
F

5. Cross-education
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
strength
Increase of muscle size/CSA (cross-sectional area)
Training one limb can result in increase of strength in the other too

6. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Capillary density
Eccentric
Firing rate - recruitment
exhaustion

7. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Spongy - bridges cortical bone
Reservoir - IIx - IIax - IIa - IIac - IIc
Minimal esential strain - thought to be 1/10 force needed to fracture.
Ventilation equivalent for oxygen

8. new myofilaments are added to the _______ myofibril - increasing the ______
Greater ability to tolerate and sustain prolonged high exercise intensitites
Increase speed/explosiveness
Periphery - diameter
maximal strength

9. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Mechano growth factor
neuromuscular specificity
112

10. ligaments contain elastic fibers or ______
Elastin
Low to moderate intensity w/high volume and short rest intervals (body-building)
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
neuromuscular specificity

11. Hypertrophy
Excessive soreness and fatigue
Fast-twitch only - explosive movements (less than a second) ex. plyo
Increase of muscle size/CSA (cross-sectional area)
Nutrients - synovial fluid - articular cartilage

12. selective recruitment
Hydroxyapatite
Calcium
Collagen
Fast-twitch only - explosive movements (less than a second) ex. plyo

13. anaerobic training increases the _____ of the NMJ
neuromuscular specificity
mechanical specificity
Training one limb can result in increase of strength in the other too
Area

14. programs designed to stimulate bone growth need to incorporate: (6)
Factors that stiumulate new bone formation
Peak bone mass
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase acid-base balance during excercise

15. recent study shown that RT can hinder ________ improvements
F
Valsalva maneuver
VO2max
Mechanical forces created during exercise

16. become mineralized as calcium phosphate crystals or ________
Hydroxyapatite
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
The spinal cord (along the corticopinal tracts)
Factors that stiumulate new bone formation

17. Mechanical factors include
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Protein - carbohydrate
alarm reaction
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

18. weightlifters show larger left atrial dimension than body-builders - T/F?
F
Mechanical forces created during exercise
Different planes - different directions
Firing rate - recruitment

19. RT increases: (4)
neuromuscular specificity
Shortens
X - a
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

20. programs designed to stimulate bone growth need to incorporate: (6)
Parallel
Left ventrical chamber size/volume much higher in endurance athletes
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
VO2max

21. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

22. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
metabolic specificity
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
2 or fewer

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

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24. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Nutrients - synovial fluid - articular cartilage
Low to moderate intensity w/high volume and short rest intervals (body-building)
Neural recruitment
resistance development

25. overtraining
general adaption syndrome
resistance development
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Shortens

26. primary structural component of all connective tissue...
Collagen
Timing
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
More testosterone levels for assistive exercises

27. RT increases the angle of _______ in _______ muscels
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Penation - penate
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Fibrous connective tissues that surround a separate different organizational levels of muscle

28. force transmission per unit of strain - or tendon elongation...
2 or fewer
Tendon stiffness
Concentric
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

29. 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
Downregulate
IIx -
Increase acid-base balance during excercise

30. anaerobic training increases the _____ of the NMJ
Area
Training one limb can result in increase of strength in the other too
Protein - carbohydrate
More testosterone levels for assistive exercises

31. major difference between resistance and aerobic exercise (in regards to the heart)...
strength
Penation - penate
Norepinephrine - dopamine
Left ventrical chamber size/volume much higher in endurance athletes

32. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Training one limb can result in increase of strength in the other too
Collagen
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Progressive overload

33. specific changes within a tendon are: (4)
Left ventrical chamber size/volume much higher in endurance athletes
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
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
stability

34. bone matrix
T
Onset
Collagen molecules from osteoblasts
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

35. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Androgen receptor - testosterone - testosterone derivatives
general adaption syndrome
Micro fractures - structural fatigue

36. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
alarm reaction
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Higher (counter-productive to force development)

37. due to muscle size increase - ________ _______ decreases
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Parallel
Excessive soreness and fatigue
PH

38. mechanical loading - through intracellular processes - leads to ____ _____ and subsequent _____ _______
Peripheral - global
Gene expression - protein sythesis
Micro fractures - structural fatigue
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

39. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
Concentric
10 - 5-7
Hydroxyapatite
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)

40. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
16 -38
Increase in bone size and density
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
F

41. anabolic hormones (4)

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42. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Left ventrical chamber size/volume much higher in endurance athletes
power
hypertrophy
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

43. parasympathetic overtraining is...
Increased parasympathetic activity at rest and w/exercise
Low to moderate intensity w/high volume and short rest intervals (body-building)
Increase in number of muscle cells through longitudinal splitting - rather than lateral
ATPhase - oxidative

44. RT increases: (4)
alarm reaction
Timing
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

45. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
strength
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
alarm reaction

46. type IIx change their _________ isoform content to become more ___________
mechanical specificity
Lactate threshold
ATPhase - oxidative
Progressive overload

47. primary structural component of all connective tissue...
VO2max
Mechano growth factor
Collagen
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

48. This can help power exercises because
Increase speed/explosiveness
Increase acid-base balance during excercise
Blood supply - synovial fluid
Marrow cavity -

49. 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
Mechanical loading - bone modeling
Marrow cavity -
Marrow cavity -

50. Neural adaptaions begin in the
Training one limb can result in increase of strength in the other too
16 -38
Sprint - aerobic endurance
Motor cortex