Chapter 13 Flashcards
Components of resistance training
Sets, Reps, Tempo, Intensity, Rest Interval
principle of specificity AKA the SAID principle (specific adaptation to imposed demands)
not only does the body adapt to the stresses
placed upon it, but that it will specifically adapt to the specific types of stresses it experiences
what are the three types of specificity?
mechanical: the weight and movements placed on the body
neuromuscular: speed of muscle contractions and exercise selection
metabolic: the energy demand of an exercise or activity.
OPT model phases
stabilization, endurance……THEN….hypertrophy, strength, power
strength - overall force muscle can produce
Power - force x velocity
Horizontal vs Vertical loading
Horizontal - all sets for each exercise are performed before moving on
Vertical - each set of each exercise performed; repeat. start with total body, then chest, shoulders, etc. alternating body parts trained from set to set
Pyramid system
light to heavy; heavy to light
Drop sets
perform set to failure, remove weight, resume
Supersets
two exercises performed back to back no rest
Circuit Training
perform circuit without rest; only rest once circuit is completed……WEIGHT LOSS; BODY COMP
VERTICAL LOADING
examples of total body to chest to shoulders, etc.
General Adaptation Syndromes
Exhaustion
Alarm reaction
DOMS
Resistance development
General Adaptation Syndromes
Exhaustion - prolonged stress; intolerable stress
Alarm reaction - initial reaction to stress
DOMS - 24-72 hrs post intense exercise
Resistance development - body adapts its functional capacity
