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Resistance Training Concepts

Instructions:

Answer 50 questions in 15 minutes.
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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. Anaerobic training
Cardiac output - stroke volume
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
Young - mature
Decreases - increases

2. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Neural activation - precise mechanism
Sprint - aerobic endurance
16 -38
Frequency - volume - intensity

3. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts.
Motor cortex
mechanical specificity
Fibrous connective tissues that surround a separate different organizational levels of muscle
Protein deposition

4. This can help power exercises because
Increase speed/explosiveness
Lactate threshold
The spinal cord (along the corticopinal tracts)
Area

5. greater acute growth hormone response =
strength endurance
Greater ability to tolerate and sustain prolonged high exercise intensitites
Gene expression - protein sythesis
F

6. Increased functional capacity to adapt to the stressor such as increasing motor unit recruitment
10 - 5-7
resistance development
Parallel
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally

7. The ability of the body to repeatedly produce high levels of force - over prolonged periods of time.
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 units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
metabolic specificity
strength endurance

8. Size principle
Motor units are recruited in order of their recruitment thresholds and firing rates - equaling a continuum of voluntary force in the agonist muscle.
Young - mature
2 or fewer
mechanical specificity

9. sympathetic overtraining is...
maximal strength
Increase speed/explosiveness
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)

10. Anaerobic training
Blood supply - synovial fluid
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Collagen molecules from osteoblasts
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

11. increased ventilation efficiency is characterized by a reduced
Ventilation equivalent for oxygen
They're all recruited in consecutive order to produce maximum force
No hormonal changes - must look for sympathetic overtraining syndrome signs
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

12. The specific muscular exercises using different levels of energy that are performed to increase endurance - strength or power.
strength
Gene expression - protein sythesis
metabolic specificity
Reservoir - IIx - IIax - IIa - IIac - IIc

13. type IIx change their _________ isoform content to become more ___________
neuromuscular specificity
ATPhase - oxidative
maximal strength
Valsalva maneuver

14. trabecular bone
Penation - penate
Cross-linking
strength endurance
Spongy - bridges cortical bone

15. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
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
maximal strength
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

16. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Shortens
Hydroxyapatite
Reservoir - IIx - IIax - IIa - IIac - IIc
X - a

17. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
More testosterone levels for assistive exercises
Hydroxyapatite
Procollagen - synthesized and secreted by fibroblasts
Decreases - increases

18. sites where connective tissue can increase: (3)
Area
Body-building - circuit
muscular endurance
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

19. primary structural component of all connective tissue...
Increase of muscle size/CSA (cross-sectional area)
Collagen
Penation - penate
Downregulate

20. anaerobic team sports have higher buffering capacity than both endurance athletes and untrained control - T/F?
T
10 - 5-7
Reservoir - IIx - IIax - IIa - IIac - IIc
Excessive soreness and fatigue

21. 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)
Weight bearing
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Periosteum

22. acute anaerobic exercise significantly increases cardiovascular responses especially if the _______ _______ is used
Neural recruitment
Valsalva maneuver
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Found on articulating surface of bones

23. cartilage lacks it's own _____ ______ and gets oxygen and nutrients through ____ ______
Blood supply - synovial fluid
alarm reaction
6 - few workouts
Increase of muscle size/CSA (cross-sectional area)

24. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
maximal strength
Cardiac output - stroke volume
6 - few workouts
Mechano growth factor

25. heavy RT ___________ blood flow to the working muscles
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Norepinephrine - dopamine
Decreases
mechanical specificity

26. glycolytic training ______ the rest cycle
metabolic specificity
Shortens
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

27. yogenesis
Greater than or equal to 16
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'
II - I - fast-twitch

28. overtraining
Androgen receptor - testosterone - testosterone derivatives
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
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury
Mechanical loading - bone modeling

29. ____ in synthesis and ______ in degradation
Increase - decrease
Penation - penate
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Mechanical loading - bone modeling

30. W/heavy resistance training - all muscle fibers get bigger because

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31. larger pennation angles can accomodate greater _____ ________
Not as many
Protein deposition
Weight bearing
Capillary density

32. blood pressure response is higher in the ______ phase
Cardiac output - stroke volume
Concentric
Training one limb can result in increase of strength in the other too
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

33. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
neuromuscular specificity
Onset
F
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)

34. Mechanical factors include
Mitocondrial density (mitochondrial density is expressed relative to muscle area)
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Force produced w/both limbs contracting together is less than the sum of the force when contracted unilaterally
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

35. insulin rates ________ blood glucose and amino acid changes
Capillary density
Parallel
Weight bearing
Mechanical forces created during exercise

36. glycogen content can rise as much as ______% after only 5 months of body-building style programs
Decreases
No hormonal changes - must look for sympathetic overtraining syndrome signs
Eccentric
112

37. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
neuromuscular specificity
Training one limb can result in increase of strength in the other too
48
II - I - fast-twitch

38. stress fractures are ___ ______ and are caused by ____ ______
Increase in bone size and density
Micro fractures - structural fatigue
Progressive overload
Penation - penate

39. ligaments contain elastic fibers or ______
Elastin
Peak bone mass
ATPhase - oxidative
10 - 5-7

40. The ability of the neuromuscular system to provide internal tension and exert force against external resistance.
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Increase - decrease
strength
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

41. EMG studies show increases in _____ ______ but not the ____ ______
power
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
Weight bearing
Neural activation - precise mechanism

42. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
hypertrophy
resistance development
alarm reaction
strength endurance

43. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Training one limb can result in increase of strength in the other too
Increase in bone size and density
Glycolitic - metabolites
Compact - dense outer shell

44. Cross-education
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Body-building - circuit
Training one limb can result in increase of strength in the other too
Motor cortex

45. sprint training enhances ____ release - useful for speed and power production
Nutrients - synovial fluid - articular cartilage
Mechano growth factor
Calcium
exhaustion

46. type IIx are ____ fibers and - as they become more oxidative - turn into __ - then _____ - __ - ___ - and lastly___. Type I starts w/Ic
Procollagen - synthesized and secreted by fibroblasts
Androgen receptor - testosterone - testosterone derivatives
Shortens
Reservoir - IIx - IIax - IIa - IIac - IIc

47. blood pressure response is higher in the ______ phase
neuromuscular specificity
Blood supply - synovial fluid
Concentric
Cardiac output - stroke volume

48. excessively high volume (beyond the athlete's ability to recover) can result in...
Valsalva maneuver
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase in number of muscle cells through longitudinal splitting - rather than lateral
Excessive soreness and fatigue

49. new bone is formed on the _______ - increasing diameter and strength
Nutrients - synovial fluid - articular cartilage
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases
Norepinephrine - dopamine
Periosteum

50. A syndrome that shows the kinetic chain responds and adapts to imposed demands.
general adaption syndrome
Concentric
Excessive soreness and fatigue
Rough form found in intervertebral disks of spine and where tendons attach to bones