Chapter 13: Resistance Training Concepts

Question 1

Alarm reaction

Answer 1

The first stage of the General Adaption Syndrome (GAS), the initial reaction to a stressor

Question 2

Delayed-Onset Muscle Soreness

Answer 2

Pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity

Question 3

Exhaustion

Answer 3

The third stage of the General Adaptation Syndrome (GAS), when prolonged stress or stress that is intolerable produces exhaustion or distress to the system.

Question 4

General Adaptation Syndrome (GAS)

Answer 4

1. A syndrome in which the kinetic chain responds and adapts to imposed demands. 2. A term used to describe how the body responds and adapts to stress

Question 5

Homeostasis

Answer 5

The ability or tendency of an organism or a cell to maintain internal equilibrium by adjusting is physiologic processes.

Question 6

Horizontal loading

Answer 6

Performing all sets of an exercise or body part before moving on to the next exercise or body part.

Question 7

Hypertophy

Answer 7

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

Question 8

Mechanical Specificity

Answer 8

1. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts. 2. Refers to the weight and movements placed on the body.

Question 9

Metabolic Specificity

Answer 9

1. The specific muscular exercises using different levels of energy that are performed to increase endurance, strength, or power. 2. Refers to the energy demands placed on the body.

Question 10

Multiple-Set System

Answer 10

The system consists of performing multiple sets of the same exercise.

Question 11

Muscle Hypertrophy

Answer 11

1. Characterized by the increase in the cross-sectional area of individual muscle fibers and believed to result from an increase in the myofibril proteins. 2. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

Question 12

Neuromuscular Specificity

Answer 12

1. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency. 2. Refers to the speed of contraction and exercise selection.

Question 13

Periodization

Answer 13

Division of a training program in to smaller, progressive stages.

Question 14

Peripheral Heart Action System (PHA)

Answer 14

A variation of circuit training in which the client performs four to six exercises in a row, rests for 30-45 seconds, then moves to the next sequence of different exercises and continues the pattern.

Question 15

Power

Answer 15

Ability of the neuromuscular system to produce the greatest force in the shortest time.

Question 16

Principle of Specificity or Specific Adaptation to Imposed Demands (SAID Principle)

Answer 16

Principle that states the body will adapt to the specific demands that are placed on it.

Question 17

Pyramid System

Answer 17

Involves a triangle or step approach that either progress up in weight with each set or decreases weight with each set.

Question 18

Resistance Development

Answer 18

The second stage of the General Adaptation Syndrome (GAS), when the body increases its functional capacity to adapt to the stressor.

Question 19

Single-Set System

Answer 19

The individual performs one set of each exercise, usually 8-12 repetitions at a slow, controlled tempo.

Question 20

Split-Routine System

Answer 20

A system that incorporates training an individual’s body parts with a high volume on separate days.

Question 21

Strength

Answer 21

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

Question 22

Vertical Loading

Answer 22

Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity.

Question 23

Adaptive

Answer 23

Capable of changing for a specific use.