Chapter 13 Flashcards
Assessments, Training Concepts, and Program Design
when you decrease the number of reps as you increase the weight you perform and vice versa
pyramid set
when you decrease the weight after failure in order to continue performing reps
drop set
multiple sets in succession with little or no pause between them
circuit training
when a set is performed immediately after another set
super set
when you alternate between lower body and upper body exercises in a circuit style fashion.
peripheral heart action
When you focus on one muscle group on certain days; a “bodybuilding” style routine.
split routine
When you do one set, move on to another, but then come back to the first exercise.
vertical loading
When you complete all of your sets for one exercise before changing to another exercise.
horizontal loading
What is general adaptation syndrome?
how the body reacts to stress
what are the 3 stages of general adaptation syndrome?
- The alarm stage
- The resistance stage
- The exhaustion stage
In the ___ stage of general adaptation syndrome, multiple psychological and physiological protective processes are activated;
alarm
In the ___ stage of general adaptation syndrome, the body is able to increase the functional capacity in order to adjust to the stressor.
resistance
In the ___ stage of general adaptation syndrome, prolonged stress leads to distress; stressor is too much for physiological systems to handle.
exhaustion
true or false: the exhaustion stage will result in injury and breakdowns such as muscle strains, joint pain, stress fractures, and emotional fatigue if prolonged.
true
In the ___ stage of general adaptation syndrome, the body increases its ability to efficiently distribute oxygen and blood parts of the body and more efficiently recruit muscle fibers.
resistance
Once ___ has happened, the body needs even more increased overload and stress in order to produce a new response or higher level of fitness.
adaptation
In the ___ stage of general adaptation syndrome, there is an increase in the force on muscles, bones, joint, the NS, and connective tissues; increases in oxygen and blood supply / neural recruitment to working muscles.
alarm
___ promotes the adaptation of balance, muscular endurance, and improved joint stability.
stabilization
____ promotes core endurance, decrease body fat, and joint/core stabilization mechanisms.
muscular endurance
___ promotes muscular growth.
muscular hypertrophy
___ promotes the ability to overcome outside forces; the NS learns to recruit more muscle fibers at once.
strength
___ promotes the ability to produce force in the shortest period of time possible.
power
