Chapter 13 Flashcards
Single set
This is one single set for every exercise
Multiple sets
This is doing more than one set for every exercise
Pyramid set
When you decrease the number of repetitions as you increase the weight that you perform. Also when you increase the repetitions and decrease the weight.
Superset
When a set is performed immediately following another set.
Drop set
When you decrease the weight after failure in order to continue performing repetitions
Circuit training
Multiple sets in succession with little or no pause between them.
Peripheral heart action
This is when you alternate between lower body exercises and upper body in a circuit style fashion.
Split routine
Where you focus on one muscle group on certain days. Bodybuilding style routine.
Vertical loading
When you do one set, move on to another one but then come back to the first exercise.
Horizontal loading
When you complete all of your sets for one exercise before changing to another exercise.
General adaption syndrome
A term used to describe how the body responds and adapts to stress
Alarm reaction
The initial reaction to a stressor.
Delayed-onset muscle soreness (DOMS)
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
Resistance development
The body increases its functional capacity to adapt to a stressor.
Exhaustion
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system
Periodization
Division of a training program into smaller, progressive stages.
Principle of specificity
Principle that states the body will adapt to the specific demands that are placed on it; a.k.a.
the specific adaptations to imposed demands (SAID) principle.
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.
Muscular endurance
The ability to produce and maintain force production for prolonged periods of time.
Muscular hypertrophy
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes
of tension.
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external load.
Power
Ability of the neuromuscular system to produce the greatest force in the shortest time
What are the 3 stages in the General Adaptation Syndrome?
Alarm reaction, resistance development, exhaustion
For what does the acronym SAID stand
For what does the acronym SAID stand
What are 3 performance adaptive benefits from resistance training?
Increased neuromuscular control, increased power, increased endurance
Stabilization
The ability to provide support to maintain correct posture during all movements
What are 4 characteristics of stabilization exercises
High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability
An increase in either of which 2 things will lead to an increase in power?
Force or velocity (force x velocity = power)
What type of resistance system does power training use?
Superset a maximal strength exercise with a high velocity power exercise
