Chapter 10: Integrated Resistance Training

Question 1

Principle of specificity

Answer 1

States the body will adapt to the specific demands placed upon it; a.k.a. specific adaptations 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 contraction and exercise selection

Question 4

Metabolic specificity

Answer 4

energy demand required for a specific activity

Question 5

Principle of overload

Answer 5

training stimulus must exceed current capabilities to elect adaptations

Question 6

Principle of variation

Answer 6

training programs must have progressive, systemic variations to produce optimal development

Question 7

Principle of individualization

Answer 7

fitness programs should be unique for each individual athlete

Question 8

Intermuscular coordination

Answer 8

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

Question 9

Intramuscular coordination

Answer 9

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

Question 10

General adaptation syndrome

Answer 10

the Human movement System’s ability to adapt to the stresses placed upon it; three phases: Alarm reaction phase, Resistance development phase & Exhaustion phase

Question 11

Alarm reaction phase

Answer 11

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

Question 12

Resistance development phase

Answer 12

body increases functional capacity as it adapts to the stressor

Question 13

Exhaustion phase

Answer 13

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

Question 14

Henneman’s size principle

Answer 14

smaller motor units are recruited before larger, more powerful ones

Question 15

Pregressive outcomes of resistance training

Answer 15

stabilization, muscular endurance, Hypertrophy, strength, and power

Question 16

Modalities

Answer 16

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.

Question 17

Resistance training systems: 1- single set

Answer 17

one set for each exercise

Question 18

Resistance training systems: 2- Multiple set

Answer 18

multiple sets for each exercise

Question 19

Resistance training systems: 3- superset

Answer 19

two exercises performed in rapid succession

Question 20

Resistance training systems: 4- HIIT

Answer 20

brief bursts of vigorous exercise separated by periods of rest or recovery

Question 21

Resistance training systems: 5- Split-routine

Answer 21

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

Question 22

Resistance training systems: 6- Vertical loading

Answer 22

performing one set for each exercise or body part and repeating; used with circuit training

Question 23

Resistance training systems: 7- Horizontal loading

Answer 23

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

Question 24

Stabilization exercises

Answer 24

improve neuromuscular efficiency and stability by performing exercises in unstable, yet controllable training environments; used in stabilization level of OPT model

Question 25

Strength exercises

Answer 25

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

Question 26

Power exercise

Answer 26

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