2 - Adaptations to Resistance Training & Intro to Periodization Flashcards
Health-related fitness
Components of physical fitness that are directly related to one’s overall health and well being
- ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure pursuits and meet unforeseen emergencies
- cardio endurance, muscular strength/endurance, flexibility, body composition
Cardiorespiratory endurance
Ability of circulatory and respiratory system to supply oxygen during sustained PA
- jogging, swimming, cycling
Muscular strength
Amount of force a muscle (group) can exert against a resistance
- measured as absolute or relative
- weight lifting
Muscular endurance
Ability of a muscle (group) to continue to perform repeated actions overtime without fatigue, OR maintain specific % of 1RM for prolonged time
- pushups, sit ups
Flexibility
ROM available at a joint
- important for preventing injuries and maintaining good posture
- stretching, yoga, pilates
Body composition
Relative amounts of muscle, fat, bone and other vital parts of the body
- crucial for overall health
- regular PA and healthy diet make significant contributions
Performance-related fitness
Components of physical fitness that are more directly associated with athletic/sport performance
- emphasizes specific attributes that can enhance an individual’s ability to excel in PA, sport, athletics, jobs
- speed, power, coordination/motor control, balance, reaction time, agility, accuracy
Speed
The ability to perform a movement or cover a distance in a short period of time
- soccer, track, basketball
Power
Ability to generate force quickly (combo of speed and strength)
- weight lifting, sprinting
Agility
Ability to change direction quickly and efficiently
- soccer, tennis, basketball
Coordination/Motor control
Coordination - ability to use different parts of the body together and smoothly
Motor control - process of nervous system coordinates movements of muscles and limbs
- sensory info, decision-making, execution of motor commands
Balance
Ability to maintain equilibrium and control the body’s position
- gymnastics, yoga, dance
Reaction Time
Ability to respond quickly to a stimulus
- boxing, tennis, baseball
Accuracy
Ability to control movements in a precise manner
- archery, darts, golf
Muscular hypertrophy
Enlargement of the CSA of MF, leading to an overall increase in muscle volume and mass
Joint stability and injury prevention
- Strong muscles help stabilize joints and supports the MSK system
- Provide better protection and reduce the risk of injuries (strains and sprains)
- Especially important as people age and are more susceptible to MSK injuries
Bone health
- RT has been associated with improved bone density
- This is particularly important in preventing osteoporosis and reducing risk of # especially in OA
Metabolic health
- Muscles are metabolically active tissues and an increase in muscle mass can contribute to higher resting metabolic rate
- This can have positive effects on weight management and overall metabolic health (reduces risk of obesity and T2D)
Functional independence
- Maintaining muscular strength is essential for performing daily activities
- Lifting groceries, carrying backpack
Posture and alignment
- Strong muscles help support proper posture and body alignment
- Good posture is associated with reduced strain on spine and can alleviate/prevent neck and back pain
Cardiovascular health
- RT has been linked to improvements in cardiovascular health
- some studies suggest it can contribute to lower BP and improved lipid profiles
Mental health
- Regular PA (including strength training) has shown to have positive improvements on mental health
- Exercise can help reduce symptoms of anxiety and depression, improve mood and enhance overall well being
Healthy aging
Natural loss of muscle mass and strength known as sarcopenia
- maintaining muscular strength can help slow this process allowing individuals to maintain independence and quality of life
Chronic disease management
RT has been associated with improved outcomes in individuals with chronic diseases like arthritis, heart disease and COPD