Chapter 10: Resistance training concepts

Question 1

important strength training principals

Answer 1

Specifictiy, overload, variation, individualization, and adaptation

Question 2

Principal of specificity

Answer 2

or specific adaptation to imposed demands(SAID), states the body will adapt to the specific demands placed upon it

Question 3

Mechanical Specificity

Answer 3

refers to the weight and movements placed on the body

Question 4

neuromuscular specificity

Answer 4

refers to the speed of contraciton and exercise selection

Question 5

metabolic specifictiy

Answer 5

refers to the energy demand required for a specific activity

Question 6

intramuscular coordination

Answer 6

ability of the neuromuscular system to allow optimum levels of motor unit synchronization within a single muscule using single joint exercises

Question 7

intermuscular coordination

Answer 7

the ability of the neuromuscular system to allow all muscules to work together using multiple joint exercises

Question 8

tissue needs overload

Answer 8

or it will not adapt

Question 9

High volume=

Answer 9

cellular/hypertrophic changes

Question 10

high intensity=

Answer 10

neural adaptations

Question 11

general adaptation syndrome

Answer 11

the HMS ability to adapt to stresses placed upion it

Question 12

3 stages of response to stress

Answer 12

alarm reaction- initial reaction to a stressor, allos for the activation of protective processes within the body
resistance development-
exhaustion- prolonged stress or stress that is tolerable to an athlete will produce exhaustion or distress. suffer from issues like: stress fractures, muscle strains, joint and muscle pain, emotional fatigue

Question 13

different tissues in the body

Answer 13

muscle, connective, epithelial, and nervous

Question 14

periodization

Answer 14

divsion of training program into smaller, progressive stages

Question 15

henneman’s size principle

Answer 15

principle that smaller motor units are recruited befrore larger, more powerful motor units

Question 16

adaptations that occur from resistance training

Answer 16

stabilization, muscular endurance, hyperttrophym strength and power

Question 17

stabilization

Answer 17

HMS ability to provide optimal dynamic joint support and maintain correct posture during all movements

Question 18

muscular endurance

Answer 18

the ability to produce and maintain force production over prolonged periods of time

Question 19

hypertrophy

Answer 19

the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension.
general nature of hypertrophy is an increase in cross-sectional area of individual muscle fibers due to an increase in myofibril protein synthesis

Question 20

strength

Answer 20

the ability of the neuromuscular system to produce internal tension to overcome an external load

Question 21

type 1 muscle fibers

Answer 21

slow-contracting, low tension output and resistant to fatigue

Question 22

typer 2 muscle fibers

Answer 22

quick contracting, high tension output, fatigable

Question 23

power

Answer 23

the neuromuscular systems ability to increase the rate of force production through increased motor unit activation, synchronization, and rate coding
ability to generate force as quickly as possible. Force x speed=power

Question 24

force velocity curve

Answer 24

the higher the load, the slower the speed of movement and conversely; the lower the load, the faster the spedd of movement

Question 25

single set system

Answer 25

one set of each exercise. 8-12reps, 2/week

Question 26

post activation potentiation (PAP)

Answer 26

the increase of force exerted by the muscle due to previous activation

Question 27

split routine system

Answer 27

does 1 body part a day/per week. tradtional lifting

Question 28

vertical loading

Answer 28

alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

Question 29

horizontal loading

Answer 29

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