Ch 13 - Resistance

Question 1

General adaptation syndrome

Answer 1

how the body responds and adapts to stress

Question 2

Stages of stress response

Answer 2

alarm reaction, resistance development, exhaustion

Question 3

Alarm reaction

Answer 3

initial response to stressor; activates protective processes; increases oxygen and blood supply

Question 4

DOMS

Answer 4

delayed-onset muscle stress, felt 24-72 hours after intense or unaccustomed exercise (an alarm reaction)

Question 5

Resistance development

Answer 5

increased functional capacity to adapt to stressors

Question 6

Exhaustion

Answer 6

prolonged or intolerable stress that produces distress and can lead to injury

Question 7

Periodization

Answer 7

division of training program into smaller components, allows smaller, slower progressions to avoid exhaustion

Question 8

SAID

Answer 8

specific adaptation to imposed demands, principle of specificity; that body will adapt to specific demands placed on it (get better at what it’s repeatedly asked to do)

Question 9

Type I muscle fibers

Answer 9

slow-twitch, slower to produce max tension, slower to fatigue, small fibers; needed for long-term contraction (posture, stabilization); used in stabilization training

Question 10

Type II muscle fibers

Answer 10

fast-twitch, quicker to produce max tension, quicker to fatigue; needed for force and power; used in strength training

Question 11

Mechanical specificity

Answer 11

weight and movements placed on body (load and reps)

Question 12

Neuromuscular specificity

Answer 12

exercise selection and speed of contractions

Question 13

Metabolic specificity

Answer 13

energy demand placed on body (length of time and rest periods)

Question 14

Stabilization

Answer 14

ability to provide optimal dynamic joint support to maintain correct posture during movement; getting the right muscles to fire with the right force, in the right plane, at the right time

Question 15

Muscular endurance

Answer 15

ability to produce and maintain force production for prolonged periods; helps with stabilization

Question 16

Muscular hypertrophy

Answer 16

enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension; increase in cross-sectional area of individual muscle fibers

Question 17

Strength

Answer 17

ability of neuromuscular system to produce internal tension to overcome external load

Question 18

Power

Answer 18

force x velocity; ability of neuromuscular system to produce the greatest force in the shortest time; achieved through combination of heavyweight strength and lightweight explosive exercises

Question 19

Pyramid system

Answer 19

increasing or decreasing weight with each set; low weight for 10-12 reps and adding weight to 1-2 reps, or high weight for 1-2 reps and removing weight to 10-12 reps

Question 20

Giant set

Answer 20

many exercises (more than 3) a in row without rest

Question 21

Drop set

Answer 21

perform a set to failure, reduce 5-20% for 2-4 reps, repeat for 2-3 drops

Question 22

Peripheral heart action

Answer 22

alternating upper and lower body exercises in a circuit for 8-12 reps each; distributes blood flow and improves circulation

Question 23

Split-routine system

Answer 23

training different body parts on different days; commonly chest/triceps/shoulders and back/biceps/legs

Question 24

Vertical loading

Answer 24

doing 1 set of each exercise (starting with total body and upper body), then repeating the whole set

Question 25

Horizontal loading

Answer 25

doing all sets of each exercise before moving on to the next

Question 26

Compound set

Answer 26

a superset of exercises targeting the same body part