Chapter 10: Resistance training concepts Flashcards
important strength training principals
Specifictiy, overload, variation, individualization, and adaptation
Principal of specificity
or specific adaptation to imposed demands(SAID), states the body will adapt to the specific demands placed upon it
Mechanical Specificity
refers to the weight and movements placed on the body
neuromuscular specificity
refers to the speed of contraciton and exercise selection
metabolic specifictiy
refers to the energy demand required for a specific activity
intramuscular coordination
ability of the neuromuscular system to allow optimum levels of motor unit synchronization within a single muscule using single joint exercises
intermuscular coordination
the ability of the neuromuscular system to allow all muscules to work together using multiple joint exercises
tissue needs overload
or it will not adapt
High volume=
cellular/hypertrophic changes
high intensity=
neural adaptations
general adaptation syndrome
the HMS ability to adapt to stresses placed upion it
3 stages of response to stress
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
different tissues in the body
muscle, connective, epithelial, and nervous
periodization
divsion of training program into smaller, progressive stages
henneman’s size principle
principle that smaller motor units are recruited befrore larger, more powerful motor units
adaptations that occur from resistance training
stabilization, muscular endurance, hyperttrophym strength and power
stabilization
HMS ability to provide optimal dynamic joint support and maintain correct posture during all movements
muscular endurance
the ability to produce and maintain force production over prolonged periods of time
hypertrophy
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
strength
the ability of the neuromuscular system to produce internal tension to overcome an external load
type 1 muscle fibers
slow-contracting, low tension output and resistant to fatigue
typer 2 muscle fibers
quick contracting, high tension output, fatigable
power
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
force velocity curve
the higher the load, the slower the speed of movement and conversely; the lower the load, the faster the spedd of movement
