Chapter 13 Resistance Training Flashcards
General adaptation 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 stessor
exhaustion
prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system
periodization
division of training program into smaller progressive stages
principle of specificity
principle that states the body will adapt to specific demands that are placed on it aka the specific adaptations to imposed demands or 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 demands 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
vertical loading
alternating body parts trained from set to set starting from the upper extremity and moving to the lower extremity
horizontal loading
performing all sets of an exercise or body part before moving on to the next exercises or body part
primary goal of resistance training
is to improve strength-related adaptations that support more optimal
performance of functional movement patterns.
stability
is the body’s ability to dynamically support the joints to maintain proper posture during all
movements and is the foundational adaptation that needs to be developed before all others
drop sets
drop-sets. Here, each set is performed to the point of failure, weight is removed,
then the set it resumed right away until failure once again.
split routine
In a split-routine system, certain body
segments are focused on during each workout. A common split routine is to perform back, biceps, and leg exercises
one day and then chest, triceps, and shoulders on the next. This allows for maximal training to occur while providing
ample rest and recovery for each body part
Mechanically, the body burns more calories when movements are performed
while ____
standing
A well-designed, integrated training program produces optimal levels of:
◆ Flexibility ◆ Endurance ◆ Neuromuscular control ◆ Alterations in body composition ◆ Strength ◆ Power
strength
needs to be thought of not as a function of muscle, but as a
result of activating the
neuromuscular system
