Chapter 13 Flashcards
What are the adaptions?
Stabilization Muscular endurance Hypertrophy Strength Power
What are Adaptions of resistance training?
Clients develop greater strength and endurance, can train longer periods before reaching exhaustion stage (general adaption syndrome), leads to greater degrees of change and adaption over time
Adaption: Stabilization
Human movement ability to provide optimal dynamic joint support to maintain posture.
Getting right muscles to fire-with right amount of force-in proper plane if motion-and the right time
High reps
Controlled, unstable
Requires muscular endurance
Adaption:
Muscular endurance
Produce and maintain force production for long periods
Increase core and joint stabilization which is foundation for hypertrophy,strength, and power
High reps
Adaption:
Muscular hypertrophy
Enlargement of muscle fibers through increased tension
Increase in myofibril proteins
Not apparent within first 4-8 weeks yet process begins in early stage
Low to medium reps with progressive overload
Adaption:
Strength
Neuromuscular system to produce internal tension in muscles and connective tissue to overcome an external load
Low reps
Strength needs to be bought of not as function of muscle but activation of neuromuscular system
Progressive approach with right exercise selection, muscle action, reps tempos
Built on foundation of stabilization, tendons, ligaments, to be prepared for the load
Adaption:
Power
Ability of neuromuscular system to produce greatest possible force in shortest possible time
Built on stabilization and strength
Allows for increased rate of force production by increase in motor units activated, synchronization between them and activation speed
Controlled
Superset both heavy and light
What is resistance training system?
Single set Multiple set Pyramid Superset Drop-set Circuit training Peripheral heart action Split-routine Vertical loading Horizontal loading
Single set
1 set each exercise
At least two times per week
Good for starters getting proper adaptive responses
Multiple set
Multiple number of sets
Accuse variables set according to need
Novice and advanced clients
Increased sets reps and intensity necessary for improvement
Pyramid
Increasing or decreasing weight with each set
Heaviest 1-2 reps 4-6 sets
Lightest 10-12 or 12 to 20 for 4-6 sets
Superset
Two exercises after another with minimal rest
Improves muscular endurance and hypertrophy because volume (reps,sets,intensity) is high
Tri set or giant set
Same or antagonist muscle groups
Drop sets
Set to failure
Then removing weight (5-20%) and continue completing 2-4 reps
2-3 drops per set
Triple drop= 1 set to failure flowed by three successive load reductions
Advanced form
Circuit training
Series of exercises one after another with minimal rest
Low-moderate sets
Moderate to high reps(8-20)
Short rest (15secs)
Peripheral heart action
Variation of circuit training using exercises of upper then lower body for each set
Improve circulation
8-20 reps
