Chapter 13 Resistance Training

Question 1

General adaptation syndrome

Answer 1

a term used to describe how the body responds and adapts to stress

Question 2

alarm reaction

Answer 2

the initial reaction to a stressor

Question 3

delayed onset muscle soreness (DOMS)

Answer 3

pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity

Question 4

resistance development

Answer 4

the body increases its functional capacity to adapt to a stessor

Question 5

exhaustion

Answer 5

prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system

Question 6

periodization

Answer 6

division of training program into smaller progressive stages

Question 7

principle of specificity

Answer 7

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

Question 8

mechanical specificity

Answer 8

refers to the weight and movements placed on the body

Question 9

neuromuscular specificity

Answer 9

refers to the speed of contraction and exercise selection

Question 10

metabolic specificity

Answer 10

refers to the energy demands placed on the body

Question 11

muscular endurance

Answer 11

the ability to produce and maintain force production for prolonged periods of time

Question 12

muscular hypertrophy

Answer 12

enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension

Question 13

strength

Answer 13

the ability of the neuromuscular system to produce internal tension to overcome an external load

Question 14

power

Answer 14

ability of the neuromuscular system to produce the greatest force in the shortest time

Question 15

vertical loading

Answer 15

alternating body parts trained from set to set starting from the upper extremity and moving to the lower extremity

Question 16

horizontal loading

Answer 16

performing all sets of an exercise or body part before moving on to the next exercises or body part

Question 17

primary goal of resistance training

Answer 17

is to improve strength-related adaptations that support more optimal
performance of functional movement patterns.

Question 18

stability

Answer 18

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

Question 19

drop sets

Answer 19

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.

Question 20

split routine

Answer 20

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

Question 21

Mechanically, the body burns more calories when movements are performed
while ____

Answer 21

standing

Question 22

A well-designed, integrated training program produces optimal levels of:

Answer 22

◆ Flexibility
◆ Endurance
◆ Neuromuscular control
◆ Alterations in body composition
◆ Strength
◆ Power

Question 23

strength

needs to be thought of not as a function of muscle, but as a

Answer 23

result of activating the

neuromuscular system