Ch. 10 Resistance Training Concepts Flashcards

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1
Q

Principle of Specificity

A

states the body will adapt to the specific demands placed upon it; a.k.a. specific adaptations to imposed demands (SAID) principle

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2
Q

Mechanical specificity

A

the weight and movements placed on the body

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3
Q

Neuromuscular specificity

A

speed of contraction and exercise selection

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4
Q

Metabolic specificity

A

energy demand required for a specific activity

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5
Q

Principle of overload

A

training stimulus must exceed current capabilities to elicit adaptations

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6
Q

Principle of variation

A

training programs must have progressive, systematic variations to produce optimal development

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7
Q

Principle of individualization

A

fitness programs should be unique for each individual athlete

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8
Q

Intermuscular coordination

A

ability of neuromuscular system to allow optimum motor unit recruitment and synchronization within a single muscle using single-joint exercises

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9
Q

Intramuscular coordination

A

ability of neuromuscular system to allow all muscles to work together using multiple-joint exercises

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10
Q

General Adaptation Syndrome

A

the Human Movement System’s ability to adapt to the stresses placed upon it; three phases:
- Alarm reaction phase
- Resistance development phase
- Exhaustion phase

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11
Q

Alarm reaction phase

A

the initial reaction to a stressor; activates protective processes within the body

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12
Q

Resistance development phase

A

body increases functional capacity as it adapts to the stressor

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13
Q

Exhaustion phase

A

prolonged or intolerable stressor produces exhaustion or distress; can lead to reduced performance and increased risk of injury

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14
Q

Henneman’s size principle

A

smaller motor units are recruited before larger, more powerful ones

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15
Q

Progressive outcomes of resistance training

A

stabilization, muscular endurance, hypertrophy, strength, and power

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16
Q

Modalities

A

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.

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17
Q

Adaptive Benefits from Resistance Training: Physiological

A
  • 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
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18
Q

Adaptive Benefits from Resistance Training: Performance

A
  • Increased tissue tensile strength
  • Increased power
  • Increased endurance
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19
Q

Resistance training systems

A
  • Single-set
  • Multiple-set
  • Superset
  • HIIT
  • Split-routine
  • Vertical loading
  • Horizontal loading
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20
Q

Single-set

A

One set for each exercise

21
Q

Multiple-set

A

Multiple sets for each exercise

22
Q

Superset

A

two exercises performed in rapid succession

23
Q

HIIT

A

brief bursts of vigorous exercise separated by periods of rest or recovery

24
Q

Split-routine

A

isolates and works different sections of the body on different days; traditional resistance training model

25
Q

Vertical loading

A

performing one set for each exercise or body part and repeating; used with circuit training

26
Q

Horizontal loading

A

performing all sets for an exercise of body part before moving on to the next

27
Q

Stabilization exercises

A

improve neuromuscular efficiency and stability by performing exercises in unstable, yet controllable training environments; used in the Stabilization Level of the OPT model

28
Q

Strength exercises

A

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

29
Q

Power exercises

A

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

30
Q

Periodization

A

Division of a training program into smaller, progressive stages.

31
Q

Power

A

The ability to generate force as quickly as possible.

Force x Speed = Power

32
Q

What muscle fiber type is resistant to fatigue and best for long-term contractions and postural control?

A

Type I

33
Q

What type of exercise is the seated dumbbell curl?

A

Biceps-strength

34
Q

An athlete is producing energy primarily through anaerobic pathways during his workout. What type of training is he most likely performing?

A

Power lifting

35
Q

Type I motor units could best be described by which of the following in comparison to type II motor units?

A

Type I motor units are recruited first.

36
Q

Which of the following is a protective process that could be considered an alarm reaction?

A

A limited ability to replicate the soreness-inducing exercises that contributed to the soreness

37
Q

The weight and movements required of the body refer to which type of specificity?

A

Mechanical specificity

38
Q

Which of the following best describes the General Adaptation Syndrome?

A

The body adapts to the stresses placed upon it

39
Q

Which of the following exercises is adequate for an athlete in the Power Phase of the OPT model?

A

Lunge jumps

40
Q

What resistance training system consists of a series of exercises that an athlete performs one after the other with little to no rest?

A

Circuit training

41
Q

Type I motor units could best be described by which of the following in comparison to type II motor units?

A

Type I motor units are recruited first.

42
Q

Which training system is being used when an athlete performs a bench press immediately followed by a medicine ball chest pass?

A

Superset

43
Q

Great care should be taken to avoid which of the following responses to high-intensity resistance training?

A

Exhaustion

44
Q

The weight and movements required of the body refer to which type of specificity?

A

Mechanical specificity

45
Q

What do connective tissues (i.e. ligaments and tendons) lack that cause them to adapt slower than muscles?

A

Blood supply

46
Q

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?

A

Hypertrophy

47
Q

Which of the following refers to the energy route required for a specific activity?

A

Metabolic specificity

48
Q

An athlete performing a single-leg squat touchdown is most likely training for which of the following?

A

Stabilization

49
Q

Which training system is being used when an athlete performs a bench press immediately followed by a medicine ball chest pass?

A

Superset