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NASM Essentials of Personal Fitness Training > Chapter 13 - Resistance Training Concepts > Flashcards

Chapter 13 - Resistance Training Concepts Flashcards

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1
Q

Principle of Adaptation

A

The ability of the human body to respond and adapt to exercise stimulus is one of the most important concepts of training and conditioning

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2
Q

Adaptation

A

Is a function of General Adaptation Syndrome + Principle of Specificity

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3
Q

General Adaptation Syndrome

A

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

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4
Q

Adaptation and Stress

A

For adaptation to occur the body must be confronted with a stressor or some form of stress that creates the need for a response

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5
Q

3 Stages of GAS

A
  • Alarm reaction
  • Resistance Development
  • Exhaustion
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6
Q

Alarm Reaction Stage

A

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

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7
Q

Delayed-Onset Muscle Soreness

A

Pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity
-Basis of Alarm Reaction

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8
Q

Resistance Development Stage

A

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

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9
Q

Exhaustion Stage

A

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

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10
Q

Exhaustion Injuries

A
  • stress fracture
  • muscle strain
  • joint pain
  • emotional fatigue
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11
Q

Periodization

A

Division of a training program into smaller, progressive stages

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12
Q

The Principle of Specificity

A

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

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13
Q

SAID Principle

A

Specific Adaptation to Imposed Demands

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14
Q

SAID Principle EX

A
  • 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
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15
Q

Type I Muscle Fibers

A
  • 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
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16
Q

Type II Muscle Fibers

A
  • 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
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17
Q

3 Components of the Principle of Specificity

A
  • Mechanical Specificity
  • Neuromuscular Specificity
  • Metabolic Specificity
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18
Q

Mechanical Specificity

A

Refers to the weight and movements placed on the body

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19
Q

Mechanical Specificity EX

A

Muscular endurance in the legs requires light weights and high reps when performing leg exercises

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20
Q

Neuromuscular Specificity

A

Refers to the speed of the contraction and exercise selection

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21
Q

NM Specificity EX

A

Developing higher levels of strength exercises should be performed in more stable environments with heavier loads

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22
Q

Metabolic Specificity

A

Refers the energy demand placed on the body

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23
Q

Metabolic Specificity EX

A

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

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24
Q

Main Adaptations that Occur From Resistance Training

A
  • Stabilization
  • Muscular Endurance
  • Hypertrophy
  • Strength
  • Power
25
Q

Stabilization

A

The HMS ability to develop optimal dynamic joint support to maintain correct posture during all movements

26
Q

Stabilization Training

A

Repeatedly training with controlled, unstable environments

27
Q

Muscular Endurance

A

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

28
Q

Muscular Endurance Function

A

Helps to increase core and joint stabilization which is the foundation for hypertrophy, strength, and power

29
Q

Muscular Endurance Training

A

lighter weight higher reps

30
Q

Muscular Hypertrophy

A

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)

31
Q

Muscular Hypertrophy Training

A

Low-intermediate rep ranges with progressive overload

32
Q

Strength

A

The ability of the NM system to produce internal tension on an external loads

33
Q

Internal Tension Within Muscles

A

Leads to force production

34
Q

Strength and Systems

A

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

35
Q

Strength Training and Muscle Fibers

A

Strength training is designed to match the characteristics of Type II muscle fibers

36
Q

Power

A

Ability of the NM system to produce the greatest force in the shortest time

37
Q

Power Equation

A

Force multiplied by velocity

-An increase in weight being used (force), or an increase in speed which weight is moved (velocity) will increase power

38
Q

Power Training and Increased Rate of Force Production

A

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

39
Q

Power Training

A

Use both heavy and light loads in a super set fashion as fast as possible

40
Q

Resistance Training Systems

A
  • 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
41
Q

Single-Set System

A

Uses 1 set per exercise

-recommended to be performed 2x a week

42
Q

Multiple-Set System

A

Consists of performing multiple numbers of sets for each exercise

43
Q

The Pyramid System

A

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

44
Q

Superset System

A

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

45
Q

Superset System Benefits

A

Muscular hypertrophy and endurance

46
Q

Drop-Sets

A

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

47
Q

Drop-Sets Training

A

Small number of reps (2-4) repeated several times (2-3) drops per set

48
Q

Triple Drop

A

A set of failure followed by 3 successive load decrements performed with no rest

49
Q

Circuit-Training System

A

Consists of a series of exercises that an individual performs one after another with minimal rest

50
Q

Circuit-Training System Training

A

typically low to moderate number of sets (1-3) with moderate to high reps (8-20) and short rest periods

51
Q

Circuit-Training Benefits

A

Great for individuals with limited time and goals of altering body comp

52
Q

The Peripheral Heart Action System

A

Variation of circuit training that alternates upper and lower body exercises

53
Q

PHA System Benefits

A

distributes blood flow between upper and lower extremities potentially improving circulation

54
Q

Split-Routine System

A

Involves breaking the body up into parts to be trained on seperate days

55
Q

Vertical Loading

A

Progresses a workout vertically down the template by alternating body parts trained set-to-set, starting from upper body moving to lower

56
Q

Vertical Loading Benefits

A

Allows maximal recovery to each body part while minimizing the amount of time wasted on rest

57
Q

NASM Resistance Training Template

A
  • Total Body
  • Chest
  • Back
  • Shoulders
  • Biceps
  • Triceps
  • Legs
58
Q

Horizontal Loading

A

Refers to performing all sets of an exercise or body part before moving on
-Appropriate for maximal strength and power training

NASM Essentials of Personal Fitness Training (24 decks)

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