Ch. 13 Flashcards
Adaptation
Most common driving force for most clients. Whether cosmetic, health, or performance.
HMS
Human movement system
General Adaptation Syndrome
When the HMS seeks to maintain balance or homeostasis
3 stages:
1) alarm reaction
2) resistance development
3) exhaustion
Alarm reaction
Initial reaction to stressor such as increased oxygen and blood supply to necessary body areas
Resistance development
Increased functional capacity to adapt, such as increasing motor unit recruitment
Exhaustion
Prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury
The principle of adaption. SAID.
Specific adaptation to imposed demands.
HMS specifically adapts to the types of demands placed on it
Principle of specificity
Muscular endurance requires light weight and more reps
Muscular strength requires heavy weight and less reps
Neuromuscular specificity
Refers to speed of contraction and exercise selection
Metabolic specificity
Energy demand placed on the body.
For endurance training, use aerobic pathways to supply energy. Long bouts of exercise with minimal rest.
For strength, longer rest periods so intensity stays high. Primarily anaerobic pathways.
GAS
General adaptation syndrome. First established by Hans Selye. 3 stages are alarm reaction, resistance development, exhaustion.
5 categories of strength adaptation
Stabilization Muscular endurance Muscular hypertrophy Strength Power
Stabilization
Must be established before strength and other adaptations. Using the correct muscles, force, plane of motion, and timing.
Muscular endurance
To maintain force production for a time period. Helps increase core and joint stabilization.
Hypertrophy
Enlargement of skeletal muscle fibers in response to increased volumes of tension.
Power
Ability of neuromuscular system to produce the greatest possible force in the shortest time.
Resistance training systems
Single set Multiple set Pyramid system Superset system Circuit training system Peripheral heart action system Split routine system Vertical and horizontal loading
Single set system
One set of each exercise. Good for first time clients
Multiple set system
Multiple sets of each exercise. One step above single set system for the new client
Pyramid system
A decrease or increase of reps from light weight to heavy or vice versa.
Superset system
Two exercises performed in rapid succession.
Drop set system
Performing a set to failure, then removing a small percentage of the load and continuing the set for a small number of reps.
Meant for experienced lifters
Circuit training system
Series of exercises performed one after the other with minimal rest.
Ideal for limited time and want to alter body composition
Peripheral heart action system
Variation of circuit training of upper and lower body.
Vertical loading
Progresses a workout vertically down the OPT template. One body part worked at a time.
Horizontal loading
Perform all sets of an exercise or body part before moving on to the next exercise or body part.
Split routine system
Training different body parts on separate days.
Ex: chest, triceps, and shoulders one day and another group another day.
