Ch13

Question 1

Phases of GAS

Answer 1

alarm reaction, resistance development, exhaustion

Question 2

stage of periodization associated with overtraining

Answer 2

exhaustion stage

Question 3

SAID principle

Answer 3

body will specifically adapt to the type of demand placed on it

Question 4

5 types of training adaptions

Answer 4

stabilization, muscular endurance, muscular hypertrophy, strength, power

Question 5

10 resistance training systems

Answer 5

single set, multiple set, pyramid, super set, drop sets, circuit training, peripheral heart action, split routine, vertical loading, horizontal loading

Question 6

single set

Answer 6

1 set of each exercise

Question 7

multiple set

Answer 7

multiple number of sets for each exercise

Question 8

pyramid

Answer 8

increasing or decreasing weight with each set

Question 9

superset

Answer 9

two exercises in rapid succession with minimal rest

Question 10

drop sets

Answer 10

performing a set to failure, then removing a small percentage of load and continuing on with the set

Question 11

circuit training

Answer 11

series of exercises, one after the other, with minimal rest

Question 12

peripheral heart action

Answer 12

variation of circuit training that alternates upper and lower body exercises; 8-20 reps per exercise, good for altering body comp

Question 13

split routine

Answer 13

trains different body parts on different days

Question 14

vertical loading

Answer 14

performing exercises on OPT template in a vertical manner down the template, one after the other, then repeating back at top

Question 15

horizontal loading

Answer 15

all sets of exercise or body part before moving on to next exercise or body part

Question 16

example of exercises in order for a peripheral heart system strength workout (no stabilization elements)

Answer 16

bench press, BB squat, seated row, RDL, seated DB shoulder press

Question 17

mechanical specificity

Answer 17

refers to weight and movements placed on the body; example of a program design element (acute variable)

Question 18

neuromuscular

Answer 18

speed of contraction and exercise selection; acute variable (program design element);

Question 19

metabolic specificity

Answer 19

energy demand placed on body; acute variable endurance vs maximal strength or power

Question 20

overload principle

Answer 20

once adaptation has occurred, body will require increased stress or overload to produce a new response and a higher level of fitness

Question 21

Where should the knees be positioned during a ball squat exercise?

Answer 21

Knees should be positioned over the second and third toes

Question 22

Difference between stabilization, strength, and power level resistance training exercises

Answer 22

• Stabilization = high reps with low-mod volume and low-mod intensity in a postural position that challenges stability of the body
o On one leg, the word “balance” or on a stability ball indicates a stabilization level exercise.

• Strength = low-mod repetition routine with mod-high volume and mod-high intensity; heavier weights and higher volumes of training are used to improve the function of motor units, while placing stress on muscles to increase size or strength
• Power = increase in force (weight) or velocity (speed weight is moved) will produce increase in power; both heavy and light loads must be moved as fast and as controlled as possible