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Resistance Training Concepts

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Answer 50 questions in 15 minutes.
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Match each statement with the correct term.
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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. coaches need to examine the athlete's _____ and _____ performance abiliites to ensure overtraining in any one parameter does not occur
6 - few workouts
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase acid-base balance during excercise
Peripheral - global

2. become mineralized as calcium phosphate crystals or ________
Increase speed/explosiveness
Excessive soreness and fatigue
Hydroxyapatite
Greater ability to tolerate and sustain prolonged high exercise intensitites

3. endocrine adaptations and responses to anaerobic training: (4)
maximal strength
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
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

4. primary structural component of all connective tissue...
power
Collagen
Parallel
Weight bearing

5. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
exhaustion
Increased parasympathetic activity at rest and w/exercise
Higher (counter-productive to force development)

6. force transmission per unit of strain - or tendon elongation...
Increased parasympathetic activity at rest and w/exercise
Tendon stiffness
Factors that stiumulate new bone formation
No hormonal changes - must look for sympathetic overtraining syndrome signs

7. degree blood flow is increased depends on the: (3)
16 -38
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
exhaustion
Fibrous connective tissues that surround a separate different organizational levels of muscle

8. blood vessels from the _____ ______ extend into the dense cortical bone
Capillary density
Marrow cavity -
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Training one limb can result in increase of strength in the other too

9. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Marrow cavity -
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Not as many
Found on articulating surface of bones

10. RT increases: (4)
2 or fewer
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
maximal strength

11. same effect with ______ ________
Capillary density
F
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Structural - spine - hip

12. programs designed to stimulate bone growth need to incorporate: (6)
Parallel
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Compact - dense outer shell

13. Synchronization is critical to ____ of force production
Timing
Penation - penate
metabolic specificity
Progressive overload

14. yogenesis
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Marrow cavity -
Protein deposition
Peripheral - global

15. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
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
general adaption syndrome
maximal strength
1. no - minimal 2. no - minimal 3. increases 4. no - minimal

16. movement of a joint creates pressure in the joint capsule that drive _________ from the _______ _______ towards the __________ ___________of the joint
Nutrients - synovial fluid - articular cartilage
Increase in bone size and density
Norepinephrine - dopamine
IIx -

17. bundles of collagen fibers are arranged in ______ ______ to provide resistance to forces from ______ _______
Different planes - different directions
strength endurance
Peak bone mass
Valsalva maneuver

18. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
Increase speed/explosiveness
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
resistance development
Calcium

19. maximum bone mass achieved...
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Increased parasympathetic activity at rest and w/exercise
Motor cortex
Peak bone mass

20. ligaments contain elastic fibers or ______
Elastin
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Valsalva maneuver

21. cortical bone
Spongy - bridges cortical bone
maximal strength
Compact - dense outer shell
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

22. these cardio responses increase significantly during RT: (4)
Protein deposition
Tendon stiffness
Micro fractures - structural fatigue
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure

23. Mechanical factors include
Found on articulating surface of bones
Structural - spine - hip
Micro fractures - structural fatigue
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)

24. insulin rates ________ blood glucose and amino acid changes
Left ventrical chamber size/volume much higher in endurance athletes
Protein - carbohydrate
Parallel
Gene expression - protein sythesis

25. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Structural - spine - hip
6 - few workouts
IIx -

26. Substantial portion of neural adaptations occur in
Hydroxyapatite
The spinal cord (along the corticopinal tracts)
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
No hormonal changes - must look for sympathetic overtraining syndrome signs

27. cholesterol changes?
Onset
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

28. trabecular bone
Spongy - bridges cortical bone
Nutrients - synovial fluid - articular cartilage
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
resistance development

29. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
metabolic specificity
Firing rate - recruitment
2 or fewer
Tendon stiffness

30. High firing rates are important at the _______ of ballistic movement to increase rate of force development.
Marrow cavity -
F
Power - slow-velocity strength
Onset

31. parent protein
F
Procollagen - synthesized and secreted by fibroblasts
IIx -
Cardiac output - stroke volume

32. can happen in as little as _____ weeks (in trained athletes)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Increase of muscle size/CSA (cross-sectional area)
Androgen receptor - testosterone - testosterone derivatives
2 or fewer

33. 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)
19-55
Downregulate
Frequency - volume - intensity

34. cholesterol changes?
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Neural activation - precise mechanism
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Frequency - volume - intensity

35. Neural adaptaions begin in the
Collagen
Motor cortex
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

36. protein synthesis is elevated up to _____ hours after acute RT
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Sprint - aerobic endurance
48

37. ust be done at a high enough intensity to be above the _______ _______
Increase in bone size and density
Manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
Lactate threshold
19-55

38. increased ventilation efficiency is characterized by a reduced
Downregulate
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Elastin
Ventilation equivalent for oxygen

39. Phosphagen system training involves work under ____ seconds and can get full recovery in _____ minutes.
F
10 - 5-7
Valsalva maneuver
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

40. new bone is formed on the _______ - increasing diameter and strength
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Periosteum
Firing rate - recruitment

41. muscle fiber hypertrohy requires ______ workouts
Greater than or equal to 16
Spongy - bridges cortical bone
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
strength endurance

42. sympathetic overtraining is...
No hormonal changes - must look for sympathetic overtraining syndrome signs
strength
Increased parasympathetic activity at rest and w/exercise
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

43. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
19-55
strength endurance
Excessive soreness and fatigue
Valsalva maneuver

44. _______ development is much more susceptible to negative affects of concurrent strength and aerobic endurance training than _______-_______ _______
Lactate threshold
Power - slow-velocity strength
Rough form found in intervertebral disks of spine and where tendons attach to bones
1. specificity of loading 2. speed and direction of loading 3. volume 4. proper exercise selection 5. progressive overload 6. overload

45. anaerobic excercise substantially reduces ______ in both muscle and blood
PH
T
Protein deposition
Neural recruitment

46. bone matrix
Collagen molecules from osteoblasts
16 -38
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Mechanical loading - bone modeling

47. with training and activation of high-threshold motor units there is a trainsition from type II___ to type II_____
Greater ability to tolerate and sustain prolonged high exercise intensitites
X - a
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

48. RT increases: (4)
Area
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
Increased parasympathetic activity at rest and w/exercise
Body-building - circuit

49. cortical bone
Decreased vigor - motivation - confidence - raised levels of tension - depression - anger - fatigue - confusion - anxiety - irritability and impaired concentration
1. increase in cortisol 2. decrease resting luteinizing hormone and total free testosterone concentrations 4. exercise-induced testosterone elevation may be blunted
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix
Compact - dense outer shell

50. Smaller muscles rely more on increased ____ _____ to enhance force production - larger muscles rely more on _________
Procollagen - synthesized and secreted by fibroblasts
Firing rate - recruitment
Mechanical forces created during exercise
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

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Resistance Training Concepts

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