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. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Different planes - different directions
Minimal esential strain - thought to be 1/10 force needed to fracture.
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

2. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
No hormonal changes - must look for sympathetic overtraining syndrome signs
Firing rate - recruitment
Peripheral - global
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

3. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
mechanical specificity
strength
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Power - slow-velocity strength

4. MES
Frequency - volume - intensity
metabolic specificity
Minimal esential strain - thought to be 1/10 force needed to fracture.
Nutrients - synovial fluid - articular cartilage

5. ligaments contain elastic fibers or ______
Neural activation - precise mechanism
Elastin
stability
Greater than or equal to 16

6. stroke volume and cardiac output increase mostly during the ________ phase
Bone mineral density - quantity of mineral deposited in a given bone area
Eccentric
2 or fewer
Onset

7. cholesterol changes?
Frequency - volume - intensity
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
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

8. intensity-related overtraining shows...
PH
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Periphery - diameter
No hormonal changes - must look for sympathetic overtraining syndrome signs

9. sympathetic overtraining is...
alarm reaction
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

10. ____ in synthesis and ______ in degradation
Increase - decrease
Peak bone mass
Downregulate
maximal strength

11. anaerobic training increases the _____ of the NMJ
Area
Lactate threshold
muscular endurance
16 -38

12. ________ or _______ training could impact cardiovascular response though
Periosteum
Body-building - circuit
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Power - slow-velocity strength

13. ust be done at a high enough intensity to be above the _______ _______
ATPhase - oxidative
Lactate threshold
Found on articulating surface of bones
Protein - carbohydrate

14. process of protein synthesis (3)
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Factors that stiumulate new bone formation
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

15. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Downregulate
strength endurance
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

16. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Cardiac output - stroke volume
Peripheral - global
Increased parasympathetic activity at rest and w/exercise
Increase acid-base balance during excercise

17. increased ventilation efficiency is characterized by a reduced
Protein deposition
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Valsalva maneuver
Ventilation equivalent for oxygen

18. EMG studies show increases in _____ ______ but not the ____ ______
Gene expression - protein sythesis
Peripheral - global
Excessive soreness and fatigue
Neural activation - precise mechanism

19. The ability of the body to maintain postural equilibrium and support joints during movement.
Protein - carbohydrate
Lactate threshold
Elastin
stability

20. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Increase acid-base balance during excercise
Shortens
Cardiac output - stroke volume

21. work large muscles first in a workout =
Norepinephrine - dopamine
Sprint - aerobic endurance
More testosterone levels for assistive exercises
strength endurance

22. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
Structural - spine - hip
Procollagen - synthesized and secreted by fibroblasts
PH

23. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
Bone mineral density - quantity of mineral deposited in a given bone area
Cross-linking
strength
The spinal cord (along the corticopinal tracts)

24. speed and power training depend on optimal...
Higher (counter-productive to force development)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Neural recruitment
Tendon stiffness

25. Neural adaptaions begin in the
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Protein deposition
Motor cortex
Capillary density

26. ncrease nearal drive comes from (3)
Excessive soreness and fatigue
2 or fewer
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

27. Anaerobic training
Increased parasympathetic activity at rest and w/exercise
maximal strength
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Body-building - circuit

28. receptors tend to ___________ over time when exposed consistently to high levels of hormones
112
Minimal esential strain - thought to be 1/10 force needed to fracture.
Downregulate
maximal strength

29. primary stimulus for growth of tendons - ligaments and fascia are the
Mechanical forces created during exercise
Norepinephrine - dopamine
Minimal esential strain - thought to be 1/10 force needed to fracture.
Goes up further

30. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
Timing
Hydroxyapatite
II - I - fast-twitch
Peak bone mass

31. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Tendon stiffness
mechanical specificity
Cardiac output - stroke volume
Fast-twitch only - explosive movements (less than a second) ex. plyo

32. 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
Peripheral - global
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Compact - dense outer shell

33. programs designed to stimulate bone growth need to incorporate: (6)
Progressive overload
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Increase - decrease
Valsalva maneuver

34. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
Power - slow-velocity strength
Cross-linking
VO2max

35. Hypertrophy
Downregulate
Increase of muscle size/CSA (cross-sectional area)
Sprint - aerobic endurance
alarm reaction

36. recent study shown that RT can hinder ________ improvements
Norepinephrine - dopamine
VO2max
Shortens
X - a

37. fascia
Fibrous connective tissues that surround a separate different organizational levels of muscle
Collagen molecules from osteoblasts
Micro fractures - structural fatigue
stability

38. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Power - slow-velocity strength
Weight bearing
T
Periosteum

39. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Firing rate - recruitment
alarm reaction
Body-building - circuit
112

40. force transmission per unit of strain - or tendon elongation...
Tendon stiffness
power
general adaption syndrome
Neural recruitment

41. selective recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo
Training one limb can result in increase of strength in the other too
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Collagen

42. trabecular bone
Left ventrical chamber size/volume much higher in endurance athletes
Not as many
Spongy - bridges cortical bone
Increase speed/explosiveness

43. anabolic hormones (4)

44. new bone is formed on the _______ - increasing diameter and strength
Left ventrical chamber size/volume much higher in endurance athletes
Periosteum
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Young - mature

45. detraining is the cessation or substantial reduction in ____ - ______ - or _______ (or any combination) in an anaerobic program
Periphery - diameter
Low to moderate intensity w/high volume and short rest intervals (body-building)
T
Frequency - volume - intensity

46. anaerobic training increases the _____ of the NMJ
maximal strength
Area
Neural recruitment
Fast-twitch only - explosive movements (less than a second) ex. plyo

47. parasympathetic overtraining is...
Not as many
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Increased parasympathetic activity at rest and w/exercise
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

48. Substantial portion of neural adaptations occur in
X - a
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Lactate threshold
The spinal cord (along the corticopinal tracts)

49. bone matrix
Collagen molecules from osteoblasts
Tendon stiffness
Norepinephrine - dopamine
Decreases

50. degree blood flow is increased depends on the: (3)
Structural - spine - hip
exhaustion
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
maximal strength