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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. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Cardiac output - stroke volume
Blood supply - synovial fluid
VO2max
10 - 5-7

2. to surpass the MES - an exercise must be ____ _____
Weight bearing
Increase of muscle size/CSA (cross-sectional area)
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
Onset

3. cortical bone
Tendon stiffness
Valsalva maneuver
Compact - dense outer shell
Protein deposition

4. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
metabolic specificity
The spinal cord (along the corticopinal tracts)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
exhaustion

5. fibrous cartilage
Concentric
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Rough form found in intervertebral disks of spine and where tendons attach to bones
Fast-twitch only - explosive movements (less than a second) ex. plyo

6. ncrease nearal drive comes from (3)
Structural - spine - hip
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
metabolic specificity
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

7. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
Increased parasympathetic activity at rest and w/exercise
strength endurance
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
Eccentric

8. hyaline cartilage
Found on articulating surface of bones
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
VO2max
Ventilation equivalent for oxygen

9. anaerobic training increases the _____ of the NMJ
Concentric
VO2max
Periphery - diameter
Area

10. The ability of the body to produce low levels of force and maintain them for extended periods of time
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Increase acid-base balance during excercise
muscular endurance

11. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Periphery - diameter
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
Young - mature

12. endocrine adaptations and responses to anaerobic training: (4)
Androgen receptor - testosterone - testosterone derivatives
2 or fewer
Timing
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

13. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Onset
Low to moderate intensity w/high volume and short rest intervals (body-building)
Sprint - aerobic endurance
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

14. osteoblasts
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Peripheral - global
Different planes - different directions
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength

15. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Training one limb can result in increase of strength in the other too
Firing rate - recruitment
Blood supply - synovial fluid
Parallel

16. work large muscles first in a workout =
Mechanical loading - bone modeling
maximal strength
mechanical specificity
More testosterone levels for assistive exercises

17. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Spongy - bridges cortical bone
X - a
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
strength

18. blood vessels from the _____ ______ extend into the dense cortical bone
Shortens
Onset
Marrow cavity -
Peak bone mass

19. fascia
2 or fewer
general adaption syndrome
Fibrous connective tissues that surround a separate different organizational levels of muscle
Valsalva maneuver

20. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Decreases - increases
Young - mature
Nutrients - synovial fluid - articular cartilage
Collagen

21. cartilage functions: (3)
The spinal cord (along the corticopinal tracts)
Eccentric
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
Lactate threshold

22. overtraining
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increase in bone size and density
Androgen receptor - testosterone - testosterone derivatives

23. a _______-________ supplement before and after a workout can attenuate AR downregulation
Protein - carbohydrate
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
II - I - fast-twitch

24. same effect with ______ ________
Capillary density
Low to moderate intensity w/high volume and short rest intervals (body-building)
Parallel
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

25. buffering capacity of skeletal muscle
Collagen
Increase acid-base balance during excercise
Structural - spine - hip
neuromuscular specificity

26. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Concentric
PH
Shortens

27. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
resistance development
Structural - spine - hip
Not as many
Calcium

28. ______ bone may be more responsive to osteogenic stimuli than ______ bone
Young - mature
Shortens
112
F

29. due to muscle size increase - ________ _______ decreases
112
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
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

30. excessively high volume (beyond the athlete's ability to recover) can result in...
Excessive soreness and fatigue
Spongy - bridges cortical bone
Onset
strength

31. stroke volume and cardiac output increase mostly during the ________ phase
They're all recruited in consecutive order to produce maximum force
Body-building - circuit
Eccentric
Different planes - different directions

32. increase in muscle strenght or mass =
PH
Compact - dense outer shell
Increase in bone size and density
No hormonal changes - must look for sympathetic overtraining syndrome signs

33. metabolic factors include...
maximal strength
Valsalva maneuver
Low to moderate intensity w/high volume and short rest intervals (body-building)
metabolic specificity

34. anabolic hormones (4)

35. excessive training on a short-term basis is called...
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Shortens
No hormonal changes - must look for sympathetic overtraining syndrome signs
Downregulate

36. osteoblasts
Young - mature
Periphery - diameter
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Peak bone mass

37. the conterpart to IFG-I produced in skeletal muscle in response to mechanical loading
Lactate threshold
Mechano growth factor
Collagen molecules from osteoblasts
Spongy - bridges cortical bone

38. programs designed to stimulate bone growth need to incorporate: (6)
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
exhaustion
Interface between nerve and skeletal muscle.
Factors that stiumulate new bone formation

39. bone matrix
More testosterone levels for assistive exercises
Collagen molecules from osteoblasts
112
II - I - fast-twitch

40. supercompensation effect
Young - mature
Marrow cavity -
2 or fewer
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

41. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
Procollagen - synthesized and secreted by fibroblasts
Peripheral - global
Periosteum
Micro fractures - structural fatigue

42. maximum bone mass achieved...
Progressive overload
VO2max
Peak bone mass
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

43. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Compact - dense outer shell
Progressive overload
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

44. The ability of the body to maintain postural equilibrium and support joints during movement.
Weight bearing
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
stability
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

45. work large muscles first in a workout =
Spongy - bridges cortical bone
More testosterone levels for assistive exercises
strength endurance
power

46. Cross-education
Progressive overload
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Training one limb can result in increase of strength in the other too
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

47. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
Firing rate - recruitment
Mechanical loading - bone modeling
Neural activation - precise mechanism

48. cartilage functions: (3)
Higher (counter-productive to force development)
Glycolitic - metabolites
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. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity

49. AR: (reacts with ______ and _______ ________)
Androgen receptor - testosterone - testosterone derivatives
112
Blood lactate - growth hormone
Nutrients - synovial fluid - articular cartilage

50. The ability to exert maximal force in the shortest amount of time.
Mechanical loading - bone modeling
Concentric
power
Motor cortex