Test your basic knowledge |

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. same effect with ______ ________
maximal strength
PH
Decreases
Capillary density

2. osteoblasts
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Mechano growth factor
IIx -
Decreases - increases

3. buffering capacity of skeletal muscle
Reservoir - IIx - IIax - IIa - IIac - IIc
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Reservoir - IIx - IIax - IIa - IIac - IIc
Increase acid-base balance during excercise

4. Synchronization is critical to ____ of force production
Androgen receptor - testosterone - testosterone derivatives
Timing
Parallel
Collagen molecules from osteoblasts

5. fascia
Capillary density
112
Fibrous connective tissues that surround a separate different organizational levels of muscle
Periosteum

6. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
They're all recruited in consecutive order to produce maximum force
Progressive overload
PH
muscular endurance

7. ________ or _______ training could impact cardiovascular response though
Body-building - circuit
muscular endurance
ATPhase - oxidative
X - a

8. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Low to moderate intensity w/high volume and short rest intervals (body-building)
Interface between nerve and skeletal muscle.
Mechanical forces created during exercise
strength endurance

9. sympathetic overtraining is...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Higher (counter-productive to force development)
general adaption syndrome
Higher (counter-productive to force development)

10. RT increases the angle of _______ in _______ muscels
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
Penation - penate
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
Motor cortex

11. Anaerobic training
metabolic specificity
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Capillary density
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

12. selective recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Bone mineral density - quantity of mineral deposited in a given bone area
Frequency - volume - intensity
6 - few workouts

13. metabolic factors include...
Parallel
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Low to moderate intensity w/high volume and short rest intervals (body-building)

14. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Procollagen - synthesized and secreted by fibroblasts
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Increase in number of muscle cells through longitudinal splitting - rather than lateral
F

15. increase in muscle strenght or mass =
Gene expression - protein sythesis
Body-building - circuit
Onset
Increase in bone size and density

16. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
Excessive soreness and fatigue
Different planes - different directions
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
exhaustion

17. interval training shown to increase BC by ___ to ____ %
16 -38
Periphery - diameter
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

18. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
ATPhase - oxidative
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted

19. these cardio responses increase significantly during RT: (4)
Valsalva maneuver
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
10 - 5-7
Frequency - volume - intensity

20. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Onset
Marrow cavity -
112
Cross-linking

21. stroke volume and cardiac output increase mostly during the ________ phase
Area
Eccentric
metabolic specificity
Parallel

22. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
Firing rate - recruitment
II - I - fast-twitch
T
Downregulate

23. ventilation is elevated during the set but _________ during the first minute of recovery
Frequency - volume - intensity
Goes up further
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
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

24. interval training shown to increase BC by ___ to ____ %
Bone - tendon - and ligaments - cartilage
16 -38
T
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration

25. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
metabolic specificity
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
VO2max
Onset

26. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
X - a
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Fast-twitch only - explosive movements (less than a second) ex. plyo
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

27. fibrous cartilage
Rough form found in intervertebral disks of spine and where tendons attach to bones
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
F
Mechanical loading - bone modeling

28. speed and power training depend on optimal...
Neural recruitment
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
stability
They're all recruited in consecutive order to produce maximum force

29. hyaline cartilage
Elastin
Gene expression - protein sythesis
Blood supply - synovial fluid
Found on articulating surface of bones

30. 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)
Marrow cavity -
Increase in bone size and density
IIx -

31. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
alarm reaction
Lactate threshold
Valsalva maneuver
muscular endurance

32. cortical bone
Protein deposition
Protein - carbohydrate
Compact - dense outer shell
Shortens

33. cholesterol changes?
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
2 or fewer
Bone - tendon - and ligaments - cartilage
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

34. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Weight bearing
Not as many
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
T

35. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
Young - mature
general adaption syndrome
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
IIx -

36. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Blood lactate - growth hormone
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Different planes - different directions
F

37. BMD
Bone mineral density - quantity of mineral deposited in a given bone area
Increase in bone size and density
Gene expression - protein sythesis
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

38. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Shortens
alarm reaction
Concentric
Calcium

39. recent study shown that RT can hinder ________ improvements
Power - slow-velocity strength
VO2max
Different planes - different directions
general adaption syndrome

40. new bone is formed on the _______ - increasing diameter and strength
Periosteum
Decreases - increases
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
F

41. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Different planes - different directions
Excessive soreness and fatigue
Concentric
Blood supply - synovial fluid

42. Initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body
Timing
strength
alarm reaction
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors

43. specific changes within a tendon are: (4)
Progressive overload
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
Progressive overload
Cardiac output - stroke volume

44. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Structural - spine - hip
exhaustion
Increased parasympathetic activity at rest and w/exercise
Power - slow-velocity strength

45. to surpass the MES - an exercise must be ____ _____
Increased parasympathetic activity at rest and w/exercise
Weight bearing
Young - mature
Young - mature

46. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Calcium
Fibrous connective tissues that surround a separate different organizational levels of muscle
Fast-twitch only - explosive movements (less than a second) ex. plyo
Firing rate - recruitment

47. The ability of the body to produce low levels of force and maintain them for extended periods of time
Compact - dense outer shell
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
48
muscular endurance

48. ______ ______ makes osteoblasts migreate to the surface and begin _____ _______
2 or fewer
Interface between nerve and skeletal muscle.
Fibrous connective tissues that surround a separate different organizational levels of muscle
Mechanical loading - bone modeling

49. can happen in as little as _____ weeks (in trained athletes)
6 - few workouts
Weight bearing
2 or fewer
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

50. antagonist cocontraction is ________ in untrained people/those unfamiliar w/a task
Higher (counter-productive to force development)
Minimal esential strain - thought to be 1/10 force needed to fracture.
hypertrophy
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix