Chapter 13

Question 1

General Adaptation syndrome

Answer 1

how body responds and adapts to stress

Question 2

alarm reaction

Answer 2

initial reaction to a stressor

Question 3

delayed onset muscle soreness (DOMS)

Answer 3

pain often felt 24-72 hours after intense exercise

Question 4

resistance development

Answer 4

body increases its functional capacity to adapt to a stressor

Question 5

exhaustion

Answer 5

prolonged stress that is intolerable and will produce exhaustion

Question 6

periodization

Answer 6

division of training program into smaller, progressive stages

Question 7

principle of specificity

Answer 7

body will adapt to the specific demands that are placed on it (SAID principle- Specific Adaptations to Imposed Demands)

Question 8

mechanical specificity

Answer 8

refers to the weight and movements placed on the body

Question 9

neuromuscular specfiicity

Answer 9

speed of contraction and exercise selection

Question 10

metabolic specificity

Answer 10

energy demand placed on body

Question 11

muscular endurance

Answer 11

ability to produce and maintain force productino for prolongd periods of time

Question 12

muscular hypertrophy

Answer 12

enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension

Question 13

strength

Answer 13

ability of neuromuscular system to produce internal tension to overcome an external load

Question 14

power

Answer 14

ability of neuromuscular system to produce greatest force in shortest period of time

Question 15

vertical loading

Answer 15

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)

Question 16

horizontal loading

Answer 16

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)

Question 17

Type 1 Muscle Fibers

Answer 17

Slow-twitch fibers; smaller and slower to produce tension, more resistant to fatigue (for long-term contractions)

Question 18

Type 2 Muscle Fibers

Answer 18

fast-twitch fibers; larger and quicker to produce maximal tension but fatigue more quickly (for quick bursts, power)

Question 19

Resistance Training Stage 1- Stabilization

Answer 19

high levels of endurance for optimal recruitment, correct posture, optimal joint support, etc.

Question 20

Resistance Training Stage 2- Endurance

Answer 20

increase core and joint stabilization, high reps, prolonged period of time

Question 21

Resistance Training Stage 3- Hypertrophy

Answer 21

enlarged in muscle fibers, low to intermediate reps with progressive load

Question 22

Resistance Training Stage 4- Strength

Answer 22

degree of internal tension produced is result of strength adaptations

Question 23

Resistance Training Stage 5- Power

Answer 23

ability of neuromuscular system to produce greatest force possible in shortest amount of time (increase in either force or velocity)

Question 24

Single-set system

Answer 24

uses 1 set per exercise (beginning clients, allows for proper adaptive responses)

Question 25

Multiple-set system

Answer 25

performing multiple numbers of sets (2-6) for each exercise (for both novice and advanced clients)

Question 26

Pyramid set

Answer 26

progressive or regressive step approach that either increases or decreases weight with each set (can be light-to-heavy or heavy-to-light system)

Question 27

Superset system

Answer 27

uses two exercises performed back to back (can be same muscle group or antagonists) 8-12 reps with no rest between sets

Question 28

Drop-sets

Answer 28

good for body builders- go to failure and remove small percentage (5-20%) and then 2-4 reps until fail again

Question 29

Circuit training

Answer 29

good for limited time, performs one after the other with minimal rest

Question 30

Peripheral Heart Action system

Answer 30

variation of circuit training that alternates upper and lower body exercises (supposed to improve circulation)

Question 31

Split-Routine system

Answer 31

breaking body up into parts to be trained on separate days (good for lifters and athletes)