Chapter 10

Question 1

Principle of specificity

Answer 1

States the body will adapt to the specific demands placed upon it; aka specific adaptions to imposed demands (SAID) principle

Question 2

Mechanical specificity

Answer 2

The weight and movements placed on the body

Question 3

Neuromuscular specificity

Answer 3

Speed of contractions and excessive selection

Question 4

Principle of overload

Answer 4

Training stimulus must exceed current capabilities to elicit adaptions

Question 4

Metabolic specificity

Answer 4

Energy demand required for a specific activity

Question 5

Principle of variation

Answer 5

Training programs must have progressive, systematic variations to produce optimal development

Question 6

Principle of individualization

Answer 6

Fitness programs should be unique for each individual athlete

Question 7

Intermuscular coordination

Answer 7

Ability of neuromuscular system to allow optimum motor unit recruitment and synchronization within a single muscle using single-joint exercises

Question 8

Intramuscular coordination

Answer 8

Ability of neuromuscular system to allow all muscles to work together using multiple joint exercises

Question 9

General adaptation syndrome

Answer 9

The human movement system’s ability to adapt to the stresses placed upon it (3 phases)

Question 10

Alarm reaction phase

Answer 10

The initial reaction to a stressor; activates protective processes within the body

Question 11

Resistance development phase

Answer 11

Body increases functional capacity as it adapts to the stressor

Question 12

Exhaustion phase

Answer 12

Prolonged or intolerable stressor produces exhaustion or distress; can lead to reduced performance and increased risk of injury

Question 13

Henneman’s size principle

Answer 13

Smaller motor units are recruited before larger, more powerful ones

Question 14

Progressive outcomes of resistance training

Answer 14

Stabilization, muscular endurance, hypertrophy, strength, and power

Question 15

Modalities

Answer 15

Tools used to provide a source of resistance or proprioception challenge to an exercise (kettlebells, dumbbells, sandbags)

Question 16

Split routine

Answer 16

Isolates and works different sections of the body on different days; traditional resistance training model

Question 17

Vertical loading

Answer 17

Performing one set for each exercise or body part and repairing; used with circuit training

Question 18

Horizontal loading

Answer 18

Performing all sets for an exercise of body part before moving on to the next

Question 19

Stabilization exercises

Answer 19

Improve neuromuscular efficiency and stability by performing exercises in unstable, yet controllable training environments

Question 20

Strength exercises

Answer 20

Designed to enhance prime mover strength by performing exercises in a more stable training environment

Question 21

Power exercises

Answer 21

Designed to improve rate of force production and overall muscular power by performing exercises fast and explosively as can be controlled