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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. anabolic hormones (4)

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2. bone matrix
Firing rate - recruitment
Nutrients - synovial fluid - articular cartilage
No hormonal changes - must look for sympathetic overtraining syndrome signs
Collagen molecules from osteoblasts

3. A prolonged intolerable strssor produces fatigue and leads to a breakdown in the system or injury
exhaustion
Bone - tendon - and ligaments - cartilage
Mechanical forces created during exercise
Peak bone mass

4. use ______ excercises to directly load the ____ and the ______
Gene expression - protein sythesis
VO2max
Structural - spine - hip
Fast-twitch only - explosive movements (less than a second) ex. plyo

5. increase in muscle strenght or mass =
Calcium
The spinal cord (along the corticopinal tracts)
No hormonal changes - must look for sympathetic overtraining syndrome signs
Increase in bone size and density

6. anabolic hormones (4)

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7. the onset of muscle hypertrophy is associated w/ increases in EMG - T/F?
Tendon stiffness
1. myofibrillar volume 2. cytoplasmic density 3. sarcoplasmic reticulum an T-tubule density 4. sodium-potassium ATPase activity
F
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

8. new bone is formed on the _______ - increasing diameter and strength
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Blood supply - synovial fluid
II - I - fast-twitch
Periosteum

9. intensity-related overtraining shows...
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
No hormonal changes - must look for sympathetic overtraining syndrome signs
112
Onset

10. This can help power exercises because
Progressive overload
Increase speed/explosiveness
1. no - minimal 2. no - minimal 3. increases 4. no - minimal
Young - mature

11. sites where connective tissue can increase: (3)
Left ventrical chamber size/volume much higher in endurance athletes
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
Reservoir - IIx - IIax - IIa - IIac - IIc
neuromuscular specificity

12. Mechanical factors include
2 or fewer
Increase in number of muscle cells through longitudinal splitting - rather than lateral
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Testosterone - insulin - insulin-like growth factors - and growth hormone 'superfamily'

13. it takes ____ months or longer to increase BMD - however it only takes a _____ _______ to stimulate the release of osteogenesis substances into the blood
6 - few workouts
They're all recruited in consecutive order to produce maximum force
Increase - decrease
Mitocondrial density (mitochondrial density is expressed relative to muscle area)

14. excessively high volume (beyond the athlete's ability to recover) can result in...
Mechanical forces created during exercise
Excessive soreness and fatigue
Structural - spine - hip
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass

15. simultaneous _______ and _______ _______ training can decrease sprint and jump power
Sprint - aerobic endurance
Greater than or equal to 16
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
VO2max

16. hyaline cartilage
Hydroxyapatite
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation
Found on articulating surface of bones
Ventilation equivalent for oxygen

17. these cardio responses increase significantly during RT: (4)
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Cross-linking
Blood lactate - growth hormone
Onset

18. Neural adaptaions begin in the
Motor cortex
Eccentric
Bone - tendon - and ligaments - cartilage
Neural recruitment

19. cartilage functions: (3)
No hormonal changes - must look for sympathetic overtraining syndrome signs
Penation - penate
Timing
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

20. body builders peak ____ ________output and _____ ________ are significantly greater than powerlifters
Glycolitic - metabolites
10 - 5-7
Valsalva maneuver
Cardiac output - stroke volume

21. interval training shown to increase BC by ___ to ____ %
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Weight bearing
Fast-twitch only - explosive movements (less than a second) ex. plyo
16 -38

22. anaerobic excercise substantially reduces ______ in both muscle and blood
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training
PH
Overreaching - rest for a few days (taper) and good to go. (often planned in a periodized program)
Mechanical loading - bone modeling

23. osteogenic stiumuli
exhaustion
Factors that stiumulate new bone formation
Collagen molecules from osteoblasts
Increase - decrease

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

25. ______ during set - ________ after - also known as reactive hyperemia (is a potent stimulus for muscle growth)
Glycolitic - metabolites
Decreases - increases
Neural activation - precise mechanism
maximal strength

26. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency.
19-55
neuromuscular specificity
PH
Collagen

27. force transmission per unit of strain - or tendon elongation...
resistance development
Collagen
Tendon stiffness
neuromuscular specificity

28. Anaerobic 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
muscular endurance
Capillary density
High-intensity - intermittent weight training - plyo drills - speed - agility and interval training

29. ________ or _______ training could impact cardiovascular response though
Eccentric
1. intensity of resistance 2. length of time of effort (reps) 3. size of muscle mass
Body-building - circuit
Increased parasympathetic activity at rest and w/exercise

30. After a muscle size increase - _________neural activation/muscle fibers are needed to lift the same load
Motor cortex
general adaption syndrome
Area
Not as many

31. overtraining
Increased sympathetic activity at rest (acute epinephrine and norepeinephrine increases beyond normal exercise-induced levels)
Body-building - circuit
mechanical specificity
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

32. same effect with ______ ________
Capillary density
Collagen molecules from osteoblasts
More testosterone levels for assistive exercises
Goes up further

33. metabolic factors include...
Low to moderate intensity w/high volume and short rest intervals (body-building)
Collagen
Shortens
power

34. Substantial portion of neural adaptations occur in
The spinal cord (along the corticopinal tracts)
Minimal esential strain - thought to be 1/10 force needed to fracture.
Increase - decrease
ATPhase - oxidative

35. major difference between resistance and aerobic exercise (in regards to the heart)...
hypertrophy
Sprint - aerobic endurance
Left ventrical chamber size/volume much higher in endurance athletes
Prevents diffusion of oxygen and nutrients = death of chondrocytes and resorption of the cartilage matrix

36. type IIx change their _________ isoform content to become more ___________
ATPhase - oxidative
Decreases - increases
Body-building - circuit
Progressive overload

37. The maximum force an individual's muscle can produce in a single voluntary effort - regardless of the rate of force production.
Increased parasympathetic activity at rest and w/exercise
Upregulation of factors in muscle regeneration and downregulation of inhibitory growth factors
6 - few workouts
maximal strength

38. overtraining
Greater ability to tolerate and sustain prolonged high exercise intensitites
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Not as many
Excessive frequency - volume or intensity resulting in extreme fatigue - illness - or injury

39. maximum bone mass achieved...
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance
Periosteum
Body-building - circuit
Peak bone mass

40. Type _____ muscle fiber manifest greater increases in size than type ____ - Ie athletes w/more _____ have greater potential to increase muscle mass
muscular endurance
Greater ability to tolerate and sustain prolonged high exercise intensitites
II - I - fast-twitch
Repeated intermittent high-intensity contractions reduce ATP (18%) & CP (creatine) (28%) stores but stimulate storage capacity increases

41. heavy RT recruits more type ______muscle fibers than high intensity aerobic endurance interval training
1. heavy loads 2. includsion of eccentric muscle action 3. low to moderate volume (strength training)
Found on articulating surface of bones
IIx -
1. water uptake 2. noncontractile protein synthesis 3. contractile protein sysnthesis = reduced degradation

42. larger pennation angles can accomodate greater _____ ________
Protein deposition
Shortens
Bone mineral density - quantity of mineral deposited in a given bone area
Tolerating higher concentrations of lactic acid = delayed fatigue and higher muscular endurance

43. blood vessels from the _____ ______ extend into the dense cortical bone
maximal strength
Marrow cavity -
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

44. ust be done at a high enough intensity to be above the _______ _______
The spinal cord (along the corticopinal tracts)
Firing rate - recruitment
Lactate threshold
Not as many

45. true strength of collagen comes from the strong chemical bonds between adjacent collagen molecules in the collagen bundle; otherwise known as...
Procollagen - synthesized and secreted by fibroblasts
Cross-linking
Calcium
F

46. stresses the _____ energy system and results in increased ________ - may be involved in muscle growth
Fast-twitch only - explosive movements (less than a second) ex. plyo
Marrow cavity -
Glycolitic - metabolites
Decreases - increases

47. MES
resistance development
Minimal esential strain - thought to be 1/10 force needed to fracture.
Spongy - bridges cortical bone
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

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

49. ncrease nearal drive comes from (3)
Timing
The spinal cord (along the corticopinal tracts)
1. agonist muscle recruitment 2. firing rate 3. timing and pattern of discharge 4. reduction of inhibitory mechanisms (Golgi tendon organs)
Downregulate

50. principle of _____ _______ needs to be applied to stimulate bone continued bone growth
general adaption syndrome
muscular endurance
1. heart rate 2. stroke volume 3. cardiac output 4. blood pressure
Progressive overload

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Resistance Training Concepts

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