CH 20

Question 1

alarm reaction

Answer 1

we see fatigue, joint stiffness, and DOMS taking over as a response to the stress put on the body. This happens 6 – 48 hours following the initial injury or acute stressor to the body.

Question 2

resistance development

Answer 2

There are many changes occurring here that will lead to the adaptions that promote increased performance as a result of a program.

Question 3

exhaustion stage

Answer 3

where too much stress and an intolerable amount of it will lead to exhaustion of the body and distress.

Question 4

Mechanical specificity

Answer 4

is the weight and the movements that are put on the body. An example would be light weights building endurance.

Question 5

Neuromuscular specificity

Answer 5

is the speed of contraction and the selection of the exercises. To develop stability, the movements will need to be done well controlled and at slower speeds.

Question 6

Metabolic specificity

Answer 6

is referring to the energy demands that are placed on the body. In order to develop aerobic endurance, resistance training will need to be longer, with minimal rest between the set.

Question 7

Stabilization and Muscular Endurance Training:

Answer 7

Moderate to high repetitions: ~12–20 or higher
Low to moderate sets: ~1–3 sets
Low to moderate training intensities: ~50–70% 1RM

Question 8

Muscular Hypertrophy Training:

Answer 8

Low to moderate repetitions: ~6–12 or higher
Moderate to high sets: ~3–6 sets
Moderate to high training intensities: ~75–85% 1RM

Question 9

Maximal Strength Training:

Answer 9

Low repetitions: ~1–5
High sets: ~4–6 sets
High training intensities: ~85–100% 1RM

Question 10

Power Training:

Answer 10

Low to moderate repetitions: ~1–10
Moderate to high sets: ~3–6
Low training intensities: ~10% of body weight (when using a medicine ball) or ~30–45% (when using weights)

Question 11

Training frequency

Answer 11

looks at the total number of weekly sessions. Duration and frequency have an inverse relationship with one another.

Beginners are recommended to do 2 – 3 sessions in a week.

Intermediate exercisers are recommended to do 3 per week when using total body training sessions, and 4 when doing a split routine.

Advanced exercisers are recommended to do 4 – 6 sessions, and even possibly multiple sessions within a day.