Chapter 10: Integrated Resistance Training Flashcards
Principle of specificity
States the body will adapt to the specific demands placed upon it; a.k.a. specific adaptations to imposed demands (SAID) principle
Mechanical specificity
The weight and movements placed on the body
Neuromuscular specificity
speed of contraction and exercise selection
Metabolic specificity
energy demand required for a specific activity
Principle of overload
training stimulus must exceed current capabilities to elect adaptations
Principle of variation
training programs must have progressive, systemic 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; three phases: Alarm reaction phase, Resistance development phase & Exhaustion phase
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
Pregressive outcomes of resistance training
stabilization, muscular endurance, Hypertrophy, strength, and power
Modalities
tools used to provide a source of resistance or proprioceptive challenge to an exercise; e.g., kettlebells, dumbbells, sandbags, medicine balls, suspension trainers, bands and tubing, sleds, half foam rolls, foam pads, balance plates, wobble boards, etc.
Resistance training systems: 1- single set
one set for each exercise
Resistance training systems: 2- Multiple set
multiple sets for each exercise
Resistance training systems: 3- superset
two exercises performed in rapid succession
Resistance training systems: 4- HIIT
brief bursts of vigorous exercise separated by periods of rest or recovery
Resistance training systems: 5- Split-routine
isolates and works different sections of the body on different days; traditional resistance training model
Resistance training systems: 6- Vertical loading
performing one set for each exercise or body part and repeating; used with circuit training
Resistance training systems: 7- 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; used in stabilization level of OPT model
Strength exercises
designed to enhance prime-mover strength by performing exercises in a more stable training environment; emphasis on prime mover musculature and heavier loads; used in the strength level of the OPT model
Power exercise
designed to improve rate of force production and overall muscular power by performing exercises as fast and explosively as can be controlled; used in the power level of the OPT model
