Chapter 10 Flashcards
Principle of specificity
States the body will adapt to the specific demands placed upon it; aka specific adaptions to imposed demands (SAID) principle
Mechanical specificity
The weight and movements placed on the body
Neuromuscular specificity
Speed of contractions and excessive selection
Principle of overload
Training stimulus must exceed current capabilities to elicit adaptions
Metabolic specificity
Energy demand required for a specific activity
Principle of variation
Training programs must have progressive, systematic variations to produce optimal development
Principle of individualization
Fitness programs should be unique for each individual athlete
Intermuscular coordination
Ability of neuromuscular system to allow optimum motor unit recruitment and synchronization within a single muscle using single-joint exercises
Intramuscular coordination
Ability of neuromuscular system to allow all muscles to work together using multiple joint exercises
General adaptation syndrome
The human movement system’s ability to adapt to the stresses placed upon it (3 phases)
Alarm reaction phase
The initial reaction to a stressor; activates protective processes within the body
Resistance development phase
Body increases functional capacity as it adapts to the stressor
Exhaustion phase
Prolonged or intolerable stressor produces exhaustion or distress; can lead to reduced performance and increased risk of injury
Henneman’s size principle
Smaller motor units are recruited before larger, more powerful ones
Progressive outcomes of resistance training
Stabilization, muscular endurance, hypertrophy, strength, and power
Modalities
Tools used to provide a source of resistance or proprioception challenge to an exercise (kettlebells, dumbbells, sandbags)
Split routine
Isolates and works different sections of the body on different days; traditional resistance training model
Vertical loading
Performing one set for each exercise or body part and repairing; used with circuit training
Horizontal loading
Performing all sets for an exercise of body part before moving on to the next
Stabilization exercises
Improve neuromuscular efficiency and stability by performing exercises in unstable, yet controllable training environments
Strength exercises
Designed to enhance prime mover strength by performing exercises in a more stable training environment
Power exercises
Designed to improve rate of force production and overall muscular power by performing exercises fast and explosively as can be controlled
