Chapter 13

Question 1

This is one single set for every exercise.

Answer 1

Single Set

Question 2

This is doing more than one set for every exercise.

Answer 2

Multiple Sets

Question 3

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.

Answer 3

Pyramid Set

Question 4

When a set is performed immediately following another set.

Answer 4

Superset

Question 5

When you decrease the weight after failure in order to continue performing repetitions.

Answer 5

Drop Set

Question 6

Multiple sets in succession with little or no pause between them.

Answer 6

Circuit Training

Question 7

This is when you alternate between lower body exercises and upper body in a circuit style fashion.

Answer 7

Peripheral heart action

Question 8

Where you focus on one muscle group on certain days. Bodybuilding style routine.

Answer 8

Split routine

Question 9

When you do one set, move on to another one but then come back to the first exercise.

Answer 9

Vertical loading

Question 10

When you complete all of your sets for one exercise before changing to another exercise.

Answer 10

Horizontal loading

Question 11

What is Phase 1 of General Adaptation Syndrome?

Answer 11

The Alarm Stage

Question 12

What is Phase 2 of General Adaptation Syndrome?

Answer 12

The Resistance Stage

Question 13

What is Phase 3 of General Adaptation Syndrome?

Answer 13

The Exhaustion Stage

Question 14

Describe Phase 1 of General Adaptation Syndrome

Answer 14

This is the first reaction to a stressor. It activates multiple psychological and physiological protective processes within the body. When initially starting a resistance training program, your body is forced to adapt. It increases the amount of force on muscles, bones, joints, the nervous system, and connective tissues. In the alarm phase, physiological responses occur. This includes an increase in oxygen as well as blood supply and a neural recruitment to working muscles.

Question 15

Describe Phase 2 of General Adaptation Syndrome?

Answer 15

In this phase, your body is able to increase the functional capacity in order to adjust to the stressor. Here, the body increases its ability to efficiently distribute oxygen and blood to specific parts of the body as well as more efficiently recruit muscle fibers. Once this adaptation has happened, the body needs even more increased overload and stress in order to produce a new response or an even higher level of fitness.

Question 16

Describe Phase 3 of General Adaptation Syndrome?

Answer 16

Prolonged stress can lead to distress and exhaustion. This happens when a stressor is simply too much for the physiological systems to handle. This will result in injury and breakdowns such as muscle strains, joint pain, stress fractures, and emotional fatigue.

Question 17

Name at least 5 of the 12 mental and physical benefits from resistance training

Answer 17

• Will help to improve muscle tone and strength.
• Helps in protecting the joints from injury.
• Helps to improve one’s muscle/fat ratio.
• Helps to improve one’s stamina.
• Helps with the control of chronic diseases such as depression, obesity, back pain, heart disease, arthritis, and diabetes.
• Helps with pain management.
• Improved balance and mobility.
• Reduces one’s risk of injury.
• Helps to increase bone density which reduces one’s risk of osteoporosis.
• Helps with a better sense of well-being, self-confidence and can improve one’s mood.
• Helps with insomnia.
• Helps with performance enhancement.

Question 18

_____ promotes the adaptation of balance, muscular endurance, and improved joint stability.

Answer 18

Stabilization

Question 19

_____ promotes core endurance, decreased body fat and joint/core stabilization mechanisms.

Answer 19

Muscular endurance

Question 20

_____ promotes muscular growth.

Answer 20

Muscular hypertrophy

Question 21

_____ promotes the ability to overcome outside forces easier. The nervous system learns to recruit more muscle fibers at a single time.

Answer 21

Strength

Question 22

_____ promotes the ability to produce force in the shortest period of time possible. Helps with all sports.

Answer 22

Power