Chapter 13 Flashcards
General adaptation syndrome
(GAS) A term used to describe how the body responds and adapts to stress
The 3 stages of of response to stress, per Hans Selye
- Alarm reaction
- Resistance Development
- Exhaustion
Alarm reaction
This reaction is the initial reaction to a stressor
Delayed-onset muscle soreness
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity
Resistance Development
The body increases its functional capacity to adapt to the stressor
Exhaustion
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system
Periodization
Division of a training program into smaller, progressive stages
Principle of specificity OR specific adaptation to imposed demands (SAID principle)
Principle that states the body will adapt to the specific demands that are placed on it
Mechanical specificity
Refers to the weight and movements placed on the body
Neuromuscular specificity
Refers to the speed of contraction and exercise selection
Metabolic specificity
Refers to the energy demand placed on the body
Examples of the concept of specificity
- Mechanically - standing cable rows vs. seated machine rows
- Neuromuscular - a single leg dumbbell shoulder press vs. a seated machine shoulder press
- Metabolically - resistance training exercises in a circuit fashion w/ no rests in between sets
The benefits of “adaptive programs”
- Physiologic
- Improved cardiovascular efficiency
- Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
- Increased bone density
- Increased metabolic efficiency (metabolism) - Physical
- Increased tissue (muscles, tendons, ligaments) tensile strength
- Increased cross-sectional area of muscle fibers
- Decreased body fat - Performance
- Increased neuromuscular control (coordination)
- Increased endurance
- Increased strength
- Increased powers
Muscular endurance
The ability to produce and maintain force production for prolonged periods of time
Muscular hypertrophy
Enlargement of skeletal muscle fibers in response to overcoming force from high volume of tension
Strength
The ability of neuromuscular system to produce internal tension to overcome an external load
Power
Ability of the neuromuscular system to produce the greatest force in the shortest time
Resistance Training Systems
- Single-set
- Multiple-set
- Pyramid
- Superset
- Drop-sets
- Circuit training
- Peripheral heart action
- Split-routine
- Vertical loading
- Horizontal loading
Single-set
Beginners; Performing one set of each exercise
Multiple-set
Beginner & advanced; Performing a multiple number of sets for each exercise
Pyramid
Increasing (or decreasing) weight with each set; 10-12 reps with light load & then increases the resistance for each following set in a 4-6 set
Superset
Performing two exercises in rapid succession with minimal rest; 8-12 repetitions w/ no rest in between
Ex) VARIATION 1: Target muscle group; Perform bench press exercise immediately followed by push-ups to fatigues the chest musculature (can be tri-set, or a giant set etc)
VARIATION 2: Antagonist muscle group; Perform 2 exercises back to back
Drop-sets
Performing a set to failure, then removing a small percentage of the load and continuing with the set; popular among bodybuilders - advanced form of resistance training
Circuit training
Performing a series of exercises, one after the other, with minimal rest; great for individuals with limited time
Peripheral heart action
A variation of circuit training that uses different exercises (upper & lower body) for each set through the circuit
Split-routine
A routine that trains different body parts on separate days
Vertical loading
Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity
Horizontal loading
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
Peripheral Heart Action: Stabilization work out
- Ball dumbbell chest press
- Ball squat
- Single-leg cable row
- Step-up to balance
- Single-leg dumbbell shoulder press
Peripheral Heart Action: Strength work out
- Bench press
- Barbell squat
- Seated row
- Romanian deadlift
- Seated dumbbell shoulder press
Peripheral Heart Action: Power work out
- Medicine ball chest pass
- Squat jump
- Soccer throw
- Power step-up
- Front medicine ball oblique throw
Resistance Training: Stabilization Exercises
- Ball Squat, Curl to Press: Total Body
- Multiplanar Step-up Balance, Curl, to Overhead Press: Total Body
- Ball Dumbbell Chest Press: Chest Exercise
- Push-up: Chest Exercise
- Standing Cable Row: Back Exercise
- Ball Dumbbell Row: Back Exercise
- Single-Leg Dumbbell Scaption: Shoulder Exercise
- Seated Stability Ball Military Press: Shoulder Exercise
- Single-leg Dumbbell Curl: Biceps Exercise
- Single-leg Barbell Curl: Biceps Exercise
- Supine Ball Dumbbell Exercises: Triceps Exercise
- Prone Ball Dumbbell Triceps Extensions: Triceps Exercise
- Ball Squat: Leg Exercise
- Multiplanar Step-up to Balance: Leg Exercise
Resistance Training: Strength Exercises
- Lunge to Two-Arm Dumbbell Press: Total Body
- Squat, Curl, to Two-Arm Press: Total Body
- Squat, Curl, to Two-Arm Press: Total Body
- Flat Dumbbell Chest Press: Chest Exercise
- Barbell Bench Press: Chest Exercise
- Seated Cable Row: Back Exercise
- Seated Lat Pulldown: Back Exercise
- Seated Dumbbell Shoulder Press: Shoulder Exercise
- Seated Shoulder Press Machine: Shoulder Exercise
- Seated Two-Arm Dumbbell Biceps Curl: Biceps Exercise
- Biceps Curl Machine: Biceps Exercise
- Cable Pushdown: Triceps Exercise
- Supine Bench Barbell Triceps Extension: Triceps Exercise
- Leg Press (Hip Sled): Leg Exercises
- Barbell Squat: Leg Exercises
Resistance Training: Power Exercises
- Two-Arm Push Press: Total Body
- Barbell Clean: Total Body
- Two-Arm Medicine Ball Chest Press: Chest Exercise
- Rotation Chest Pass: Chest Exercise
- Medicine Ball Pullover Throw: Back Exercise
- Soccer Throw: Back Exercise
- Front Medicine Ball Oblique Throw: Shoulder Exercise
- Overhead Medicine Ball Throw: Shoulder Exercise
- Squat Jump: Leg Exercise
- Tuck Jump: Leg Exercise
