Chapter 13 Flashcards
Delayed Onset Muscle Soreness (DOMS)=
24-72 hours postworkout soreness
General adaptation syndrome
how the body adapts to stress
the three phases of General adaptation syndrome
Alarm/resistance/exhaustion
Periodization=
changing of the acute variables over a time period
Macro cycle
Big picture, usually an annual plan
Meso cycle
Monthly workouts/ monthly goals
Micro cycle
weekly goals
Peripheral Heart Action is
upper body exercise followed by a lower body exercise
PHA is the answer for helping people with
high blood pressure
Squat curl press on a stability ball is a _____ exercise
Stabilization exercise
Deadlift into a press and calf raise= ___ exercise
Strength exercise
Power clean/ Clean & press= ____ exercise
Power exercise
Vertical loading is a
a Large circuit … alternating body parts trained from set to set.
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
During phase 1 of the OPT model, which of the following training systems is most appropriate?
A- Vertical Loading B- Super Sets C- Drop Sets D- Horizontal Loading
A- Vertical Loading
Which of the following is an example of a super set in phase II of the OPT model?
A- Bench Press into a Chest Fly B- Squats into a Jump C- Chest Fly into a Push-Up
D-Bench Press into a Push-Up
D- Bench press into a pushup
Which of the following is an example of a super set in phase V of the OPT model?
A- Bench Press into a Ball Slam B- Squat into a Jump C- Ball Squat Curl Press into a press D- Plyo Push-Up into a Pull-Up
B- Squat into a jump
Your client has High Blood Pressure, which of the following training systems would be most appropriate? A- Drop Sets B- 1RM Bench Press C- Super Sets D-Peripheral Heart Action (PHA)
d
