CH.13 RESISTANCE TRAINING CONCEPTS Flashcards
ABILITY OF BODY TO RESPOND AND ADAPT TO N WHAT IS PERHAPS ONE OF THE MOST IMPORTANT CONCEPTS OF TRAINING AND CONDITIONING ?
AN EXERCISE STIMULUS
TERM USED TO DESCRIBE HOW BODY RESPONDS AND ADAPTS TO STRESS
GENERAL ADAPTATION SYNDROME (GAS)
HANS SELYE, STATED THAT EXERCISE INCLUDING RESISTANCE TRAINING CAN BE CONSIDERED A GOOD FORM OF STRESS CALLED WHAT, THAT OVERTIME ALLOWS HMS TO ADAPT AND BE ABLE TO MAINTAIN HOMEOSTATIC STATES UNDER A VARIETY OF CONDITIONS ?
EUSTRESS
3 STAGES OF RESPONSE TO STRESS
ALARM REACTION
RESISTANCE DEVELOPMENT
EXHAUSTION
PHYSIOLOGIC ADAPTIVE BENEFITS OF RESISTANCE TRAINING
IMPROVED CARDIO EFFICIENCY
ENDOCRINE (HORMONE) AND SERUM LIPID (CHOLESTEROL) ADAPTATIONS
INCREASED BONE DENSITY
INCREASED METABOLIC EFFICIENCY (METABOLISM)
PHYSICAL ADAPTIVE BENEFITS OF RESISTANCE TRAINING
INCREASED TISSUE (MUSCLE, TENDONS, LIGAMENTS) TENSILE STRENGTH
INCREASED CROSS SECTIONAL AREA OF MUSCLE FIBERS
DECREASED BODY FAT
PERFORMANCE ADAPTIVE BENEFITS OF RESISTANCE TRAINING
INCREASED NEUROMUSCULAR CONTROL (COORDINATION)
INCREASED ENDURANCE
INCREASED STRENGTH
INCREASED POWER
INITIAL REACTION TO STRESSOR SUCH AS INCREASED O2 AND BLOOD SUPPLY TO NECESSARY AREAS OF BODY
ALARM REACTION
INCREASED FUNCTIONAL CAPACITY TO ADAPT TO STRESSOR SUCH AS INCREASING MOTOR UNIT RECRUITMENT
RESISTANCE DEVELOPMENT
PROLONGED INTOLERABLE STRESSOR PRODUCES FATIGUE AND LEADS TO BREAKDOWN IN SYSTEM OR INJURY
EXHAUSTION
ACTIVATES PHYSIOLOGICAL AND PSYCHOLOGICAL PROTECTIVE PROCESS WITHIN THE BODY
ALARM REACTION
PAIN OR DISCOMFORT OFTEN FELT 24-72 HOURS AFTER INTENSE EXERCISE OR UNACCUSTOMED PHYSICAL ACTIVITY
DELAYED ONSET MUSCLE SORENESS (DOMS)
TO MINIMIZE DOMS YOU SHOULD START WHAT TRAINING PROGRAM AND AT WHAT INTENSITY ?
PROGRESSIVE TRAINING PROGRAM AT LOW INTENSITY AND INTRODUCE OVERLOAD GRADUALLY
ONCE WHAT HAS OCCURRED, THE BODY WILL REQUIRE INCREASED STRESS ORVERLOAD TO PRODUCE A NEW RESPONSE AND HIGHER LEVEL OF FITNESS ?
ADAPTATION
ONCE DOMS SUBSIDES, FURTHER WORK WILL BE MET WITH LESS AND LESS SORENESS SO THAT PERFORMANCE MAY GRADUALLY ADVANCE, THIS IS KNOWN AS WHAT ?
RESISTANCE DEVELOPMENT
WHAT INJURIES OR BREAKDOWN ARE PRODUCED WHEN A STRESSOR IS TOO MUCH FOR ANY ONE OF THE PHYSIOLOGIC SYSTEMS TO HANDLE ?
STRESS FRACTURES
MUSCLE STRAINS
JOINT PAIN
EMOTIONAL FATIGUE
DIVISION OF TRAINING PROGRAM INTO SMALLER, PROGRESSIVE STAGES
PERIODIZATION
IF RESISTANCE IS ADDED TO QUICKLY OR INADEQUATE REST AND RECOVERY PERIODS ARE NOT PLANNED FOR, IT CAN LEAD TO WHAT ?
INJURY OF MUSCLE, JOINT OR CONNECTIVE TISSUE
T OR F: TRAINING RELATED INJURIES OCCUR MORE OFTEN TO MUSCLES THAN CONNECTIVE TISSUE (SUCH AS LIGAMENTS AND TENDONS) B/C MUSCLES LACK BLOOD SUPPLY.
FALSE; OCCUR MORE OFTEN TO CONNECTIVE TISSUE THAN MUSCLES B/C CONNECTIVE TISSUES LACK BLOOD SUPPLY
TRAINING PROGRAMS SHOULD PROVIDE A VARIETY OF WHAT TO OPTIMIZE ADAPTATION OF EACH TISSUE TO ENSURE BEST POSSIBLE RESULTS ?
VARIETY OF INTENSITIES AND STRESS
BASIS OF THE PRINCIPLE OF SPECIFICITY STATE THAT ADAPTATION CAN BE MORE SPECIFICALLY APPLIED TO CERTAIN ASPECTS OF HMS DEPENDING ON WHAT ?
ON TRAINING TECHNIQUES USED
OCCURS IN ATHLETES OR FITNESS ENTHUSIASTS WHO ARE TRAINING BEYOND BODYS ABILITY TO RECOVER
OVERTRAINING SYNDROME
SOME SIDE EFFECTS OF OVERTRAINING SYNDROME
DECREASED PERFORMANCE FATIGUE ALTERED HORMONAL STATES POOR SLEEPING PATTERNS REPRODUCTIVE DISORDERS DECREASED IMMUNITY LOSS OF APPETITE MOOD DISTURBANCES
PRINCIPLE THAT STATES THAT BODY WILL ADAPT TO SPECIFIC DEMANDS THAT ARE PLACED ON IT
PRINCIPLE OF SPECIFICITY OR SPECIFIC ADAPTATION TO IMPOSE DEMANDS (SAID)
ACCORDING TO PRINCIPLE OF SPECIFICITY, TRAINING PROGRAMS SHOULD REFLECT WHAT ?
DESIRED OUTCOME
SLOW TWITCH MUSCLE FIBERS, SMALL IN DIAMETER, SLOWER TO PRODUCE MAXIMAL TENSIONS AND MORE RESISTANCE TO FATIGUE
TYPE 1
IMPORTANT FOR MUSCLES THAT NEED TO PRODUCE LONG TERM CONTRACTIONS NECESSARY FOR STABILIZATION, ENDURANCE, AND POSTURAL CONTROL
TYPE 1 FIBERS
FAST TWITCH MUSCLE FIBERS, LARGE IN SIZE, QUICK TO PRODUCE MAXIMAL TENSION AND FATIGUE MORE QUICKLY
TYPE 2
IMPORTANT FOR MUSCLES PRODUCING MOVEMENTS REQUIRING FORCE AND POWER SUCH AS PERFORMING A SPRINT
TYPE 2 FIBERS
TO TRAIN WITH HIGHER INTENSITIES PROPER WHAT IS REQUIRED ?
PROPER POSTURAL STABILIZATION
DEGREE OF ADAPTATION THAT OCCURS DURING TRAINING IS DIRECTLY RELATED TO WHAT ?
MECHANICAL, NEUROMUSCULAR, AND METABOLIC SPECIFICITY OF TRAINING PROGRAM
REFERS TO WT AND MOVEMENTS PLACED ON BODY
MECHANICAL SPECIFICITY
REFERS TO SPEED OF CONTRACTION AND EXERCISE SELECTION
NEUROMUSCULAR SPECIFICITY
REFERS TO ENERGY DEMAND PLACED ON BODY
METABOLIC SPECIFICITY
TO DEVELOP HIGHER LEVELS OF STABILITY WHILE PUSHING, CHEST EXERCISE WILL NEED TO BE PERFORMED HOW ?
CONTROLLED, UNSTABLE EXERCISES AT SLOWER SPEEDS
TO DEVELOP HIGHER LEVELS OF STRENGTH, EXERCISES SHOULD BE PERFORMED HOW ?
IN MORE STABLE ENVIRONMENT WITH HEAVIER LOADS TO PLACE MORE OF AN EMPHASIS ON PRIME MOVERS
TO DEVELOP HIGHER LEVELS OF POWER EXERCISES SHOULD BE PERFORMED HOW ?
LOW WT, HIGH VELOCITY CONTRACTIONS PERFORMED IN PLYOMETRIC MANNER
TO DEVELOP MUSCULAR ENDURANCE EXERCISES MUST BE PERFORMED HOW ?
LIGHT WT AND HIGH REPS
TO DEVELOP ENDURANCE, TRAINING WILL REQUIRE WHAT ?
PROLONGED BOUTS OF EXERCISES W/ MINIMAL REST PERIODS B/W SETS
ENDURANCE TRAINING PRIMARILY USES WHAT ?
AEROBIC PATHWAYS TO SUPPLY ENERGY FOR BODY
TO DEVELOP MAXIMAL STRENGTH OR POWER, TRAINING WILL REQUIRE WHAT ?
LONGER REST PERIODS, SO INTENSITY OF EACH BOUT OF EXERCISE REMAINS HIGH
STRENGTH AND POWER TRAINING PRIMARILY USES WHAT TO SUPPLY ENERGY ?
ANAEROBIC PATHWAYS
MECHANICALLY, BODY BURNS MORE CALORIES WHEN MOVEMENTS ARE PERFORMED HOW AN USING WHAT ?
PERFORMED WHILE STANDING WITH MODERATE WEIGHTS
FROM A NUEROMUSCULAR STANDPOINT, BODY BURNS MORE CALORIES WHEN MORE WHAT IS BEING USED ?
MORE MUSCLES ARE BEING USED FOR LONGER PERIODS IN CONTROLLED, UNSTABLE ENVIRONMENTS
METABOLICALLY, BODY BURNS MORE CALORIES WHEN WHAT ?
WHEN REST PERIODS ARE SHORT TO MINIMIZE FULL RECUPERATION
APPLYING PRINCIPLES OF SPECIFICITY TO A TRAINING PROGRAM FOR WT LOSS, CLIENT SHOULD PERFORM MAJORITY OF EXERCISES HOW ?
WHILE STANDING AND USING MODERATE WEIGHT
APPLYING PRINCIPLES OF SPECIFICITY FOR A CLIENT TRAINING FOR WT LOSS, CLIENT SHOULD RECRUIT AND USE AS MANY MUSCLES AS POSSIBLE DURING EACH EXERCISES AND CAREFULLY MONITOR WHAT ?
REST PERIODS FOR GREATER CALORIC EXPENDITURE
CONCEPT OF ADAPTATION MAKES IT CLEAR THAT SOME TYPE OF CHANGE WILL OCCUR BASED ON WHAT ?
ON STRESSES PLACED ON BODY
MAIN ADAPTATIONS THAT OCCUR FROM RESISTANCE TRAINING INCLUDE WHAT ?
STABILIZATION MUSCULAR ENDURANCE HYPERTROPHY STRENGTH POWER
HMS ABILITY TO PROVIDE OPTIMAL DYNAMIC JOINT SUPPORT TO MAINTAIN CORRECT POSTURE DURING ALL MOVEMENTS
STABILIZATION
GETTING RIGHT MUSCLES TO FIRE W/ RIGHT AMOUNT OF FORCE IN PROPER PLANE OF MOTION AND AT RIGHT TIME
STABILIZATION
STABILIZATION REQUIRES HIGH LEVELS OF MUSCULAR ENDURANCE FOR OPTIMAL RECRUITMENT OF PRIME MOVERS TO INCREASE WHAT AND REDUCE WHAT ?
INCREASE CONCENTRIC FORCE PRODUCTION AND REDUCE ECCENTRIC FORCE
IMPROPER STABILIZATION CAN NEGATIVELY AFFECT WHAT ?
MUSCLES FORCE PRODUCTION
STABILITY IS AN IMPORTANT TRAINING ADAPTATION B/C IT INCREASES ABILITY OF WHAT DURING MOVEMENT TO ALLOW ARMS AND LEGS TO WORK MORE EFFICIENTLY ?
ABILITY OF KINETIC CHAIN TO STABILIZE LPHC AND JOINTS DURING MOVEMENT
ABILITY TO PRODUCE AND MAINTAIN FORCE PRODUCTION FOR PROLONGED PERIODS OF TIME
MUSCULAR ENDURANCE
ENLARGEMENT OF SKELETAL MUSCLE FIBERS IN RESPONSE TO OVERCOMING FORCE FROM HIGH VOLUMES OF TENSION
MUSCULAR HYPERTROPHY
DEVELOPING WHAT HELPS TO INCREASE CORE AND JOINT STABILIZATION WHICH IS THE FOUNDATION ON WHICH HYPERTROPHY, STRENGTH AND POWER ARE BUILT ?
DEVELOPING MUSCULAR ENDURANCE
MUSCULAR ENDURANCE OF CORE FOCUSES ON RECRUITMENT OF MUSCLES RESPONSIBLE FOR POSTURAL STABILITY MAINLY, WHAT FIBERS ?
TYPE 1 MUSCLE FIBERS