Chapter 13 Flashcards
Resistance Training
General Adaptation syndrome
how body responds and adapts to stress
alarm reaction
initial reaction to a stressor
delayed onset muscle soreness (DOMS)
pain often felt 24-72 hours after intense exercise
resistance development
body increases its functional capacity to adapt to a stressor
exhaustion
prolonged stress that is intolerable and will produce exhaustion
periodization
division of training program into smaller, progressive stages
principle of specificity
body will adapt to the specific demands that are placed on it (SAID principle- Specific Adaptations to Imposed Demands)
mechanical specificity
refers to the weight and movements placed on the body
neuromuscular specfiicity
speed of contraction and exercise selection
metabolic specificity
energy demand placed on body
muscular endurance
ability to produce and maintain force productino for prolongd periods of time
muscular hypertrophy
enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
strength
ability of neuromuscular system to produce internal tension to overcome an external load
power
ability of neuromuscular system to produce greatest force in shortest period of time
vertical loading
alternating body parts trained from set to set, starting from upper extremity and moving to the lower extremity (total body, chest, back, shoulders, biceps, triceps, legs)
horizontal loading
performing all sets of an exercise of body part before moving on to the next exercises or body part (good for max strength and power training)
Type 1 Muscle Fibers
Slow-twitch fibers; smaller and slower to produce tension, more resistant to fatigue (for long-term contractions)
Type 2 Muscle Fibers
fast-twitch fibers; larger and quicker to produce maximal tension but fatigue more quickly (for quick bursts, power)
Resistance Training Stage 1- Stabilization
high levels of endurance for optimal recruitment, correct posture, optimal joint support, etc.
Resistance Training Stage 2- Endurance
increase core and joint stabilization, high reps, prolonged period of time
Resistance Training Stage 3- Hypertrophy
enlarged in muscle fibers, low to intermediate reps with progressive load
Resistance Training Stage 4- Strength
degree of internal tension produced is result of strength adaptations
Resistance Training Stage 5- Power
ability of neuromuscular system to produce greatest force possible in shortest amount of time (increase in either force or velocity)
Single-set system
uses 1 set per exercise (beginning clients, allows for proper adaptive responses)
Multiple-set system
performing multiple numbers of sets (2-6) for each exercise (for both novice and advanced clients)
Pyramid set
progressive or regressive step approach that either increases or decreases weight with each set (can be light-to-heavy or heavy-to-light system)
Superset system
uses two exercises performed back to back (can be same muscle group or antagonists) 8-12 reps with no rest between sets
Drop-sets
good for body builders- go to failure and remove small percentage (5-20%) and then 2-4 reps until fail again
Circuit training
good for limited time, performs one after the other with minimal rest
Peripheral Heart Action system
variation of circuit training that alternates upper and lower body exercises (supposed to improve circulation)
Split-Routine system
breaking body up into parts to be trained on separate days (good for lifters and athletes)
