Chapter 13 - Resistance Training Concepts Flashcards
Principle of Adaptation
The ability of the human body to respond and adapt to exercise stimulus is one of the most important concepts of training and conditioning
Adaptation
Is a function of General Adaptation Syndrome + Principle of Specificity
General Adaptation Syndrome
A term used to describe how the body responds and adapts to stress
Adaptation and Stress
For adaptation to occur the body must be confronted with a stressor or some form of stress that creates the need for a response
3 Stages of GAS
- Alarm reaction
- Resistance Development
- Exhaustion
Alarm Reaction Stage
Initial reaction to a stressor, activates a number of physiological and psychological protective processes with in the body such as increased oxygen and blood supply and neural recruitment of muscles
Delayed-Onset Muscle Soreness
Pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity
-Basis of Alarm Reaction
Resistance Development Stage
The body increases its functional capacity to adapt to the stressor
-Once DOMS subsides further work will be met with less and less soreness so that performance may gradually advance
Exhaustion Stage
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the entire system
Exhaustion Injuries
- stress fracture
- muscle strain
- joint pain
- emotional fatigue
Periodization
Division of a training program into smaller, progressive stages
The Principle of Specificity
Principle that states the body will adapt to the specific demands that are placed on it
SAID Principle
Specific Adaptation to Imposed Demands
SAID Principle EX
- Repeatedly lifting heavy weights leads to higher levels of maximal strength
- Repeatedly lifting lighter weights with higher reps leads to higher levels of muscular endurance
Type I Muscle Fibers
- Slow-twitch, smaller, slower to produce maximal tension, more resistant to fatigue
- Important for muscles that need to produce long-term contractions necessary for stabilization, endurance, and postural control
Type II Muscle Fibers
- Fast-twitch, larger in size, quicker to produce maximal tension, less resistant to fatigue
- Important for muscles that need to produce movements requiring force and power
3 Components of the Principle of Specificity
- Mechanical Specificity
- Neuromuscular Specificity
- Metabolic Specificity
Mechanical Specificity
Refers to the weight and movements placed on the body
Mechanical Specificity EX
Muscular endurance in the legs requires light weights and high reps when performing leg exercises
Neuromuscular Specificity
Refers to the speed of the contraction and exercise selection
NM Specificity EX
Developing higher levels of strength exercises should be performed in more stable environments with heavier loads
Metabolic Specificity
Refers the energy demand placed on the body
Metabolic Specificity EX
Developing endurance requires prolonged bouts of exercise with minimal rest
-Primarily uses aerobic pathways to supply energy
Developing maximal strength or power requires longer rest periods
-Energy supplied primarily anaerobic pathways
Main Adaptations that Occur From Resistance Training
- Stabilization
- Muscular Endurance
- Hypertrophy
- Strength
- Power
Stabilization
The HMS ability to develop optimal dynamic joint support to maintain correct posture during all movements
Stabilization Training
Repeatedly training with controlled, unstable environments
Muscular Endurance
The ability to produce and maintain force production for prolonged periods of time
Muscular Endurance Function
Helps to increase core and joint stabilization which is the foundation for hypertrophy, strength, and power
Muscular Endurance Training
lighter weight higher reps
Muscular Hypertrophy
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
-Characterized by an increase in cross-sectional areas of individual muscle fibers resulting from an increase in myofibril proteins (myofilaments)
Muscular Hypertrophy Training
Low-intermediate rep ranges with progressive overload
Strength
The ability of the NM system to produce internal tension on an external loads
Internal Tension Within Muscles
Leads to force production
Strength and Systems
Strength needs to be thought of as a result of activating the NM system
-Using heavier loads increases the neural demand and recruitment of more muscle fibers
Strength Training and Muscle Fibers
Strength training is designed to match the characteristics of Type II muscle fibers
Power
Ability of the NM system to produce the greatest force in the shortest time
Power Equation
Force multiplied by velocity
-An increase in weight being used (force), or an increase in speed which weight is moved (velocity) will increase power
Power Training and Increased Rate of Force Production
Power training allows for an increase in force production by increasing the number of motor units activated, the synchronization between them, and the speed at which they are activated
Power Training
Use both heavy and light loads in a super set fashion as fast as possible
Resistance Training Systems
- The single-set system
- the multiple-set system
- the pyramid system
- the superset system
- drop-sets
- The peripheral heart action system
- the split-routine system
- vertical and horizontal loading
Single-Set System
Uses 1 set per exercise
-recommended to be performed 2x a week
Multiple-Set System
Consists of performing multiple numbers of sets for each exercise
The Pyramid System
Involves a progressive or regressive step approach that either increases or decreases weight with each set
-Light-to-Heavy System and Heavy-to-Light System
Superset System
Uses 2 exercises performed in rapid succession with minimal rest
-2 Variations, performing same muscle groups back to back and performing opposite muscle groups back to back
Superset System Benefits
Muscular hypertrophy and endurance
Drop-Sets
A technique that allows a client to continue a set past the point at which it would usually terminate
-performing a set to failure, then removing a small percentage of the load and continuing with the set
Drop-Sets Training
Small number of reps (2-4) repeated several times (2-3) drops per set
Triple Drop
A set of failure followed by 3 successive load decrements performed with no rest
Circuit-Training System
Consists of a series of exercises that an individual performs one after another with minimal rest
Circuit-Training System Training
typically low to moderate number of sets (1-3) with moderate to high reps (8-20) and short rest periods
Circuit-Training Benefits
Great for individuals with limited time and goals of altering body comp
The Peripheral Heart Action System
Variation of circuit training that alternates upper and lower body exercises
PHA System Benefits
distributes blood flow between upper and lower extremities potentially improving circulation
Split-Routine System
Involves breaking the body up into parts to be trained on seperate days
Vertical Loading
Progresses a workout vertically down the template by alternating body parts trained set-to-set, starting from upper body moving to lower
Vertical Loading Benefits
Allows maximal recovery to each body part while minimizing the amount of time wasted on rest
NASM Resistance Training Template
- Total Body
- Chest
- Back
- Shoulders
- Biceps
- Triceps
- Legs
Horizontal Loading
Refers to performing all sets of an exercise or body part before moving on
-Appropriate for maximal strength and power training
