Ch. 13

Question 1

Adaptation

Answer 1

Most common driving force for most clients. Whether cosmetic, health, or performance.

Question 2

HMS

Answer 2

Human movement system

Question 3

General Adaptation Syndrome

When the HMS seeks to maintain balance or homeostasis

Answer 3

3 stages:

1) alarm reaction
2) resistance development
3) exhaustion

Question 4

Alarm reaction

Answer 4

Initial reaction to stressor such as increased oxygen and blood supply to necessary body areas

Question 5

Resistance development

Answer 5

Increased functional capacity to adapt, such as increasing motor unit recruitment

Question 6

Exhaustion

Answer 6

Prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury

Question 7

The principle of adaption. SAID.

Answer 7

Specific adaptation to imposed demands.

HMS specifically adapts to the types of demands placed on it

Question 8

Principle of specificity

Answer 8

Muscular endurance requires light weight and more reps

Muscular strength requires heavy weight and less reps

Question 9

Neuromuscular specificity

Answer 9

Refers to speed of contraction and exercise selection

Question 10

Metabolic specificity

Answer 10

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.

Question 11

GAS

Answer 11

General adaptation syndrome. First established by Hans Selye. 3 stages are alarm reaction, resistance development, exhaustion.

Question 12

5 categories of strength adaptation

Answer 12

Stabilization 
Muscular endurance
Muscular hypertrophy
Strength
Power

Question 13

Stabilization

Answer 13

Must be established before strength and other adaptations. Using the correct muscles, force, plane of motion, and timing.

Question 14

Muscular endurance

Answer 14

To maintain force production for a time period. Helps increase core and joint stabilization.

Question 15

Hypertrophy

Answer 15

Enlargement of skeletal muscle fibers in response to increased volumes of tension.

Question 16

Power

Answer 16

Ability of neuromuscular system to produce the greatest possible force in the shortest time.

Question 17

Resistance training systems

Answer 17

Single set
Multiple set
Pyramid system 
Superset system 
Circuit training system
Peripheral heart action system 
Split routine system
Vertical and horizontal loading

Question 18

Single set system

Answer 18

One set of each exercise. Good for first time clients

Question 19

Multiple set system

Answer 19

Multiple sets of each exercise. One step above single set system for the new client

Question 20

Pyramid system

Answer 20

A decrease or increase of reps from light weight to heavy or vice versa.

Question 21

Superset system

Answer 21

Two exercises performed in rapid succession.

Question 22

Drop set system

Answer 22

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

Question 23

Circuit training system

Answer 23

Series of exercises performed one after the other with minimal rest.

Ideal for limited time and want to alter body composition

Question 24

Peripheral heart action system

Answer 24

Variation of circuit training of upper and lower body.

Question 25

Vertical loading

Answer 25

Progresses a workout vertically down the OPT template. One body part worked at a time.

Question 26

Horizontal loading

Answer 26

Perform all sets of an exercise or body part before moving on to the next exercise or body part.

Question 27

Split routine system

Answer 27

Training different body parts on separate days.

Ex: chest, triceps, and shoulders one day and another group another day.