Chapter 13 Flashcards
According to the General Adaptation Syndrome, In which stage exhibits an initial reaction to stressor such as increased o2 and blood supply to the necessary areas of the body
Alarm reaction
Body exhibits an increased functional capacity to adapt to stressor such as increasing motor unit recruitment
Resistance Development
A prlonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury. Muscle strains, stress fractures, and fatigue occurs
Exhaustion
States that the body will adapt to the specific demands placed on it
SAID principle
What does SAID stand for
Specific Adaptations to imposed demands
Adaptation: Refers to weight and movements placed on the body
Mechanical specificity (lunges w/ heavier weight)
Adaptation;Refers to the speed of contraction and exercise selection
Neuromuscular specificity
Adaptation; Refers to the energy demand placed on the body
Metabolic specificity
What are the progressive adaptations for resistance training
Stabilization muscular endurance Muscular hypertrophy Strength Power
Name the adaptation:
Stabilize
Right muscles firing with the correct amounts of force to create the desired motion
Controlled yet unstable environment
Stabilization
Name the adaptation
Produce force for extended periods of time
Higher reps w/ low to moderate resistance
Muscular endurance
Name the adaptation:
Enlargement of the muscle fiber
Moderate-heavy resistance w/ intermediate rep ranges
Hypertrophy
Name the adaptation:
Increase ability to move the most amount of weight in one rep. Heavier weights; low rep
Max strength
Name the adaptation:
Ability of the neuromuscular system to produce the greatest amount of force in the least amount of time.
Explosive movements and less resistance
Power
Exercises that involve a stability ball, standing, or single leg are usually seen in what phase
Stabilization phase
Exercises performed seated or on a bench are usually part of what phase
Strength
Exercise involving strength superset with a medicine ball occur in what Phase
Power
How do you progress and regress a ball squat,curl to press
Regress: Decrease ROM
Progress: alternating arms, one arm
How do you regress and progress a Ball Dumbell chest press
Regress, perform on a bench
Progress: Alternating arms, One arm
How do you progress and regress a SL Dumbbell Scaption
Regress: both feet on floor
Progress: Alternating arms. One arm
How do you regress and progress a multiplanar step up to balance
Regress: smaller step or no balance
Progress: alternate planes. Frontal and transverse
How do you progress strength level exercises
Increase Volume and load
How do you progress stabilization level exercises
Increase proprioceptive demand
Power exercises are easy to identify by what
Medicine ball
Name 4 power lever exercises
Two arm push press
Rotational chest pass
Med Ball pullover throw
Squat jump
What type of fibers are used in stabilization exercises
Type 1 slow twitch
What fibers are used in strength
Type 2 fast twitch
A variation of circuit exercises that use upper lower alternating
Peripheral heart action
Vertical loading cuts down on what
Rest time, Makes workout move faster
Most common method of lifting used by bodybuilders
horizontal loading
Dividing a program up into smaller progressive stages is termed
Periodization
Goal of phase 5 power training
Enhance neuromuscular efficiency
Definition of neuromuscular efficiency
ability of the nervous system to properly recruit the correct muscles to produce and reduce force as well as dynamically stabilize the body’s structure in all three planes of motion.
How the body adapts and responds to stress is called
General Adaptation Syndrome
What are the physiologic benefits of resistance training
Improved cardiovascular efficiency
Beneficial endocrine aand serum
increased bone density
Increased metabolic efficiency
What are the physical benefits of resistance training
Increased tissue tendon strength
Increased cross sectional area of muscle fibers
Decreased PF
What are the performance benefits of resistance training
Increase Neuromuscular control
Increase endurance
Increase strength
Increase power
Systems ability to provide optimal dynamic joint support to maintain correct posture during all movements
Stabilization
Enlargement of skeletal muscle fibers in response to overcoming high volumes of tension
hypertrophy
ability of the neuromuscular system to produce internal tension to overcome an external load
Strength
The ability of the neuromuscular system to perform all three action types (eccentric, concentric, and Isometric) in all planes of motion
Functional strength
Adaptation benefits of resistance training (physiologic)
Improved Cardio efficiency
Improved metabolic efficiency
Beneficial endocrine and serum lipid
Increased bone density
What are the adaptation benefits of resistance training (physical)
Increased tissue strength
Increased cross sectional muscle fibers
decreased BF
Adaptation benefits of resistance training (performance
Increase endurance, strength, power and neuromuscular control
Delayed Onset of muscle soreness
pain or discomfort felt 24-72 hours after intense exercise of unaccustomed physical activity
Explain the adaptation of stabilization
HMS’s ability to provide dynamic joint support to maintain correct posture during all movements.
Right muscles firing at right time, in proper plane, right amount of force and at the right time.
Increases the ability of the kinetic chain to stabilize the LPHC and joints during movements that allow the arms and legs to work more efficiently
Explain the adaptation of muscular endurance
Produce and maintain force for prolonged periods of time.
Increases core, joint stabilization and focuses on the recruitment of muscles responsible for postural stability
Explain the adaptation of muscular hypertrophy
Enlargement of skeletal muscle fibers , this occurs in response to being recruited to develop increased levels of tension
Explain the adaptation of strength
Ability of body to produce internal tension to overcome external forces. Strength built on foundation of stabilization because muscles, tendons, ligaments, need to be prepared for increases in load
Explain the power adaptation
Ability of the nervous system to produce the greatest amount of possible force in the shortest time possible. Power adaptions are built on strength and stabilization then applies at more realistic speeds and forces seen in ever day life and sporting activities
Focus: Rate of force production. Getting neuromuscular system to generate force as quickly as possible
