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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. supercompensation effect
Excessive soreness and fatigue
neuromuscular specificity
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Ventilation equivalent for oxygen

2. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
metabolic specificity
More testosterone levels for assistive exercises
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
power

3. increased buffering capacity allows
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Motor cortex
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

4. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Onset
ATPhase - oxidative
Factors that stiumulate new bone formation

5. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Cross-linking
Left ventrical chamber size/volume much higher in endurance athletes
Gene expression - protein sythesis
Increase - decrease

6. ust be done at a high enough intensity to be above the _______ _______
Protein deposition
They're all recruited in consecutive order to produce maximum force
Lactate threshold
Cross-linking

7. a _______-________ supplement before and after a workout can attenuate AR downregulation
Onset
Protein - carbohydrate
Increase of muscle size/CSA (cross-sectional area)
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.

8. type IIx change their _________ isoform content to become more ___________
T
ATPhase - oxidative
2 or fewer
Peripheral - global

9. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
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
Neural recruitment
Progressive overload

10. to surpass the MES - an exercise must be ____ _____
Weight bearing
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Mechanical forces created during exercise
Structural - spine - hip

11. major difference between resistance and aerobic exercise (in regards to the heart)...
Procollagen - synthesized and secreted by fibroblasts
resistance development
Left ventrical chamber size/volume much higher in endurance athletes
alarm reaction

12. excessively high volume (beyond the athlete's ability to recover) can result in...
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
strength
Excessive soreness and fatigue
strength endurance

13. type I for: _____ _______ ________ and type II for ______
16 -38
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Ventilation equivalent for oxygen
Bone - tendon - and ligaments - cartilage

14. glycolytic training ______ the rest cycle
Ventilation equivalent for oxygen
Neural recruitment
Sprint - aerobic endurance
Shortens

15. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Area
Neural recruitment
Low to moderate intensity w/high volume and short rest intervals (body-building)
Cardiac output - stroke volume

16. work large muscles first in a workout =
Mechanical forces created during exercise
More testosterone levels for assistive exercises
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Peak bone mass

17. Cross-education
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Training one limb can result in increase of strength in the other too
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

18. selective recruitment
II - I - fast-twitch
mechanical specificity
Body-building - circuit
Fast-twitch only - explosive movements (less than a second) ex. plyo

19. Bilateral deficit
Eccentric
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Goes up further

20. Synchronization is critical to ____ of force production
Reservoir - IIx - IIax - IIa - IIac - IIc
maximal strength
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Timing

21. can happen in as little as _____ weeks (in trained athletes)
2 or fewer
Minimal esential strain - thought to be 1/10 force needed to fracture.
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
48

22. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Elastin
Protein - carbohydrate
6 - few workouts

23. anaerobic excercise substantially reduces ______ in both muscle and blood
Greater ability to tolerate and sustain prolonged high exercise intensitites
PH
Compact - dense outer shell
Decreases - increases

24. ligaments contain elastic fibers or ______
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Elastin
Valsalva maneuver
Norepinephrine - dopamine

25. yperplasia
Greater than or equal to 16
Increase in number of muscle cells through longitudinal splitting - rather than lateral
muscular endurance
Low to moderate intensity w/high volume and short rest intervals (body-building)

26. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Low to moderate intensity w/high volume and short rest intervals (body-building)
II - I - fast-twitch
Power - slow-velocity strength

27. RT increases epinephrine - _______ & ________
Norepinephrine - dopamine
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
neuromuscular specificity
Shortens

28. fibrous cartilage
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. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increase speed/explosiveness

29. parasympathetic overtraining is...
Reservoir - IIx - IIax - IIa - IIac - IIc
Increased parasympathetic activity at rest and w/exercise
10 - 5-7
2 or fewer

30. The ability to exert maximal force in the shortest amount of time.
power
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
Fast-twitch only - explosive movements (less than a second) ex. plyo
The spinal cord (along the corticopinal tracts)

31. insulin rates ________ blood glucose and amino acid changes
Spongy - bridges cortical bone
ATPhase - oxidative
strength
Parallel

32. greater acute growth hormone response =
neuromuscular specificity
Greater ability to tolerate and sustain prolonged high exercise intensitites
Greater than or equal to 16
metabolic specificity

33. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Marrow cavity -
Protein deposition
Increase speed/explosiveness

34. The ability of the body to maintain postural equilibrium and support joints during movement.
stability
resistance development
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Increase - decrease

35. reflex potentiation is increased by____ to ____ % w/resistance training
19-55
Cross-linking
Progressive overload
general adaption syndrome

36. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
alarm reaction
10 - 5-7
T
19-55

37. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
48
Mechano growth factor
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

38. muscle fiber hypertrohy requires ______ workouts
VO2max
X - a
Greater than or equal to 16
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

39. greater acute growth hormone response =
Blood supply - synovial fluid
strength endurance
F
Greater ability to tolerate and sustain prolonged high exercise intensitites

40. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood lactate - growth hormone
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Neural recruitment
Blood supply - synovial fluid

41. can happen in as little as _____ weeks (in trained athletes)
Decreases
metabolic specificity
Nutrients - synovial fluid - articular cartilage
2 or fewer

42. primary structural component of all connective tissue...
Greater than or equal to 16
Collagen molecules from osteoblasts
PH
Collagen

43. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
Mechanical loading - bone modeling
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
PH
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

44. sites where connective tissue can increase: (3)
Increase acid-base balance during excercise
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
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Higher (counter-productive to force development)

45. anaerobic training increases the _____ of the NMJ
Increase in bone size and density
Area
Left ventrical chamber size/volume much higher in endurance athletes
Bone mineral density - quantity of mineral deposited in a given bone area

46. The ability of the body to produce low levels of force and maintain them for extended periods of time
Collagen
metabolic specificity
muscular endurance
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

47. cortical bone
Motor cortex
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Compact - dense outer shell
strength

48. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
mechanical specificity
neuromuscular specificity
resistance development

49. Mechanical factors include
Greater than or equal to 16
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Onset

50. ________ or _______ training could impact cardiovascular response though
IIx -
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Left ventrical chamber size/volume much higher in endurance athletes
Body-building - circuit