Chapter 13

Question 1

General adaptation syndrome

Answer 1

Describes how the body responds and adapts to stress.

• Alarm Reaction
• Resistance Development
• Exhaustion

Question 2

Alarm Reaction

Answer 2

Initial reaction to a stressor

Question 3

Delayed onset muscle soreness

Answer 3

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity

Question 4

Resistance Development

Answer 4

The body increases its functional capacity to adapt to the stressor

Question 5

Exhaustion

Answer 5

Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.

Question 6

Periodization

Answer 6

Division of a training program into smaller progressive stages.

Question 7

Principle of specificity (SAID Principle)

Answer 7

Principle that states the body will adapt to the specific demands that are placed on it.

Question 8

Mechanical specificity

Answer 8

Refers to the weight and movement placed on the body.

Question 9

Neuromuscular Specificity

Answer 9

Speed of contraction and exercise selection.

Question 10

Metabolic Specificity

Answer 10

Energy Demands placed on the body.

Question 11

Strength

Answer 11

Ability of Neuromuscular system to produce internal tension to overcome and external load.

Question 12

Power

Answer 12

Neuromuscular system ability to produce greatest Force/Time.

Question 13

Vertical Loading

Answer 13

Alternating Body Parts trained from set to set, Starting from the upper extremity and moving to the lower extremity.

Question 14

Horizontal Loading

Answer 14

Performing all sets of an exercise or body part before moving on to the next exercise or body part.

Question 15

Physiological Adaptive Benefits of Resistance Training.

Answer 15

-Improved Cardiovascular efficiency
-Beneficial endocrine and serum lipid (cholesterol) adaptations
Decreased Body Fat
Increased Metabolic Efficiency

Question 16

Physical Adaptive Benefits of Resistance Training

Answer 16

• Increased muscle, tendon, ligament, tinsel strength
• Increased Cross-sectional aria of muscle fibers
• Increased bone density

Question 17

Performance Adaptive Benefits of Resistance Training

Answer 17

• Increased neuromuscular control

- Increased Endurance, Strength, Power

Question 18

Resistance Training systems: Single-set

Answer 18

Performing one set of each exercise.

Question 19

Resistance Training systems: Multiple-set

Answer 19

Performing a multiple number of sets for each exercise.

Question 20

Resistance Training systems: Pyramid

Answer 20

Increasing (or decreasing) weight with each set.

Question 21

Resistance Training systems: Superset

Answer 21

Performing two exercises in rapid succession with minimal rest.

Question 22

Resistance Training systems: Drop-sets

Answer 22

Performing a set to failure, then removing a small percentage of the load and continuing with the set.

Question 23

Resistance Training systems: Circuit training

Answer 23

Performing a series of exercises, one after the other, with minimal rest.

Question 24

Resistance Training systems: Peripheral heart action

Answer 24

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit.

Question 25

Resistance Training systems: Split-routine

Answer 25

A routine that trains different body parts on separate days.

Question 26

Resistance Training systems: Vertical loading

Answer 26

Performing exercises on the OPT template one after the other, in a vertical manner down the template.

Question 27

Resistance Training systems: Horizontal training

Answer 27

Performing all sets of an exercise before moving on to the next exercise.