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