Ch. 10 Resistance Training Concepts Flashcards
Principle of Specificity
states the body will adapt to the specific demands placed upon it; a.k.a. specific adaptations to imposed demands (SAID) principle
Mechanical specificity
the weight and movements placed on the body
Neuromuscular specificity
speed of contraction and exercise selection
Metabolic specificity
energy demand required for a specific activity
Principle of overload
training stimulus must exceed current capabilities to elicit adaptations
Principle of variation
training programs must have progressive, systematic variations to produce optimal development
Principle of individualization
fitness programs should be unique for each individual athlete
Intermuscular coordination
ability of neuromuscular system to allow optimum motor unit recruitment and synchronization within a single muscle using single-joint exercises
Intramuscular coordination
ability of neuromuscular system to allow all muscles to work together using multiple-joint exercises
General Adaptation Syndrome
the Human Movement System’s ability to adapt to the stresses placed upon it; three phases:
- Alarm reaction phase
- Resistance development phase
- Exhaustion phase
Alarm reaction phase
the initial reaction to a stressor; activates protective processes within the body
Resistance development phase
body increases functional capacity as it adapts to the stressor
Exhaustion phase
prolonged or intolerable stressor produces exhaustion or distress; can lead to reduced performance and increased risk of injury
Henneman’s size principle
smaller motor units are recruited before larger, more powerful ones
Progressive outcomes of resistance training
stabilization, muscular endurance, hypertrophy, strength, and power
Modalities
tools used to provide a source of resistance or proprioceptive challenge to an exercise; e.g., kettlebells, dumbbells, sandbags, medicine balls, suspension trainers, bands and tubing, sleds, half foam rolls, foam pads, balance plates, wobble boards, etc.
Adaptive Benefits from Resistance Training: Physiological
- Improved cardiovascular efficiency
- Beneficial endocrine and serum lipid regulation
- Increased bone density
- Increased lean body mass
- Decreased body fat
- Increased metabolic efficiency
- Decreased physiological stress
Adaptive Benefits from Resistance Training: Performance
- Increased tissue tensile strength
- Increased power
- Increased endurance
Resistance training systems
- Single-set
- Multiple-set
- Superset
- HIIT
- Split-routine
- Vertical loading
- Horizontal loading
Single-set
One set for each exercise
Multiple-set
Multiple sets for each exercise
Superset
two exercises performed in rapid succession
HIIT
brief bursts of vigorous exercise separated by periods of rest or recovery
Split-routine
isolates and works different sections of the body on different days; traditional resistance training model
Vertical loading
performing one set for each exercise or body part and repeating; used with circuit training
Horizontal loading
performing all sets for an exercise of body part before moving on to the next
Stabilization exercises
improve neuromuscular efficiency and stability by performing exercises in unstable, yet controllable training environments; used in the Stabilization Level of the OPT model
Strength exercises
designed to enhance prime-mover strength by performing exercises in a more stable training environment; emphasis on prime mover musculature and heavier loads; used in the Strength Level of the OPT model
Power exercises
designed to improve rate of force production and overall muscular power by performing exercises as fast and explosively as can be controlled; used in the Power Level of the OPT model
Periodization
Division of a training program into smaller, progressive stages.
Power
The ability to generate force as quickly as possible.
Force x Speed = Power
What muscle fiber type is resistant to fatigue and best for long-term contractions and postural control?
Type I
What type of exercise is the seated dumbbell curl?
Biceps-strength
An athlete is producing energy primarily through anaerobic pathways during his workout. What type of training is he most likely performing?
Power lifting
Type I motor units could best be described by which of the following in comparison to type II motor units?
Type I motor units are recruited first.
Which of the following is a protective process that could be considered an alarm reaction?
A limited ability to replicate the soreness-inducing exercises that contributed to the soreness
The weight and movements required of the body refer to which type of specificity?
Mechanical specificity
Which of the following best describes the General Adaptation Syndrome?
The body adapts to the stresses placed upon it
Which of the following exercises is adequate for an athlete in the Power Phase of the OPT model?
Lunge jumps
What resistance training system consists of a series of exercises that an athlete performs one after the other with little to no rest?
Circuit training
Type I motor units could best be described by which of the following in comparison to type II motor units?
Type I motor units are recruited first.
Which training system is being used when an athlete performs a bench press immediately followed by a medicine ball chest pass?
Superset
Great care should be taken to avoid which of the following responses to high-intensity resistance training?
Exhaustion
The weight and movements required of the body refer to which type of specificity?
Mechanical specificity
What do connective tissues (i.e. ligaments and tendons) lack that cause them to adapt slower than muscles?
Blood supply
An athlete needs to gain 10 pounds to be more competitive next season. What type of resistance training would you have him perform to optimally accomplish that goal?
Hypertrophy
Which of the following refers to the energy route required for a specific activity?
Metabolic specificity
An athlete performing a single-leg squat touchdown is most likely training for which of the following?
Stabilization
Which training system is being used when an athlete performs a bench press immediately followed by a medicine ball chest pass?
Superset
