Ch 13- Resistance Training

Question 1

General Adaptation Syndrome

Answer 1

how the body adapts to stress

Question 2

During phase 1 of the OPT model, which of the following training system is most appropriate?

Answer 2

A) VERTICAL loading
B) Super sets
C) drop sets
D) horizontal loading

Answer: A - vertical loading

Question 3

Periodization

Answer 3

Changing of the acute variables over a time period. There are three parts to it:
Macro, meso, and micro cycles

Question 4

Peripheral Heart Action

Answer 4

Upper body exercise followed by a lower body exercise:

example - push up into a lunge OR
squats into chest press (can be reversed as well)

**PHA is answer for helping people with high blood pressure because it helps strengthen the heart (cardiac output).

The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit

Question 5

Vertical Loading

Answer 5

a LARGE circuit/
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

Question 6

What are the 3 stages in the General Adaptation Syndrome?

Answer 6

Alarm reaction, resistance development, exhaustion

Question 7

When pain or discomfort occurs in the muscles 24-72 hours after exercise

Answer 7

DOMS (delayed onset muscle soreness)

Question 8

Exhaustion

Answer 8

When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury

Question 9

The principle that states the body will adapt to the specific demands that are placed on it

Answer 9

SAID Principle or Principle of Specificity

Question 10

The type of specificity that refers to the weight and movements placed on the body

Answer 10

Mechanical Specificity

Question 11

The type of specificity that refers to the weight and movements placed on the body

Answer 11

Mechanical Specificity

Question 12

The type of specificity that refers to the energy demand placed on the body

Answer 12

metabolic specificity

Question 13

The type of specificity that refers to the speed of contraction and exercise selection

Answer 13

neuromuscular specificity

Question 14

The ability to provide support to maintain correct posture during all movements

Answer 14

stabilization

Question 15

What are 4 characteristics of stabilization exercises?

Answer 15

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability

Question 16

example of stabilization workout..

Answer 16

stability ball squat curl press, stability ball chest press, stability ball row, single leg scaption, leg press.

Then rest 0-90 seconds and repeat 1-3 times

Question 17

Muscular Endurance

Answer 17

The ability to produce and maintain force production for a prolonged period of time

Question 18

Hypertrophy training

Answer 18

Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers

Question 19

Macro cycles:

Answer 19

big picture/ usually an annual plan/goal

Question 20

meso cycles:

Answer 20

annual goal broken up into monthly workouts

Question 21

micro cycles:

Answer 21

weekly & daily workout (think of micro machines, SMALL)

Question 22

Define Strength

Answer 22

The ability of the neuromuscular system to produce internal tension to overcome an external force

ex of Strength workout: Deadlift into a press and calf raise

Question 23

define Power

Answer 23

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

ex of workout: Power clean / clean and press.

Question 24

an Increase in Force or Velocity = increase in power

Answer 24

force x velocity = power

Question 25

What type of resistance system does power training use?

Answer 25

Superset a maximal strength exercise with a high velocity power exercise

Question 26

Training system that involves performing one set of each exercise??

Answer 26

Single-set system

Question 27

A system of strength training that uses a couple of exercises performed in rapid succession of one another

Answer 27

superset system

Question 28

Split Routine System

Answer 28

training system that involves breaking the body up into parts to be trained on separate days

Question 29

Horizontal Loading

Answer 29

The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part