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

Chapter 13 - Resistance Training Concepts Flashcards

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
Stabilization
The HMS ability to develop optimal dynamic joint support to maintain correct posture during all movements
26
Stabilization Training
Repeatedly training with controlled, unstable environments
27
Muscular Endurance
The ability to produce and maintain force production for prolonged periods of time
28
Muscular Endurance Function
Helps to increase core and joint stabilization which is the foundation for hypertrophy, strength, and power
29
Muscular Endurance Training
lighter weight higher reps
30
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)
31
Muscular Hypertrophy Training
Low-intermediate rep ranges with progressive overload
32
Strength
The ability of the NM system to produce internal tension on an external loads
33
Internal Tension Within Muscles
Leads to force production
34
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
35
Strength Training and Muscle Fibers
Strength training is designed to match the characteristics of Type II muscle fibers
36
Power
Ability of the NM system to produce the greatest force in the shortest time
37
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
38
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
39
Power Training
Use both heavy and light loads in a super set fashion as fast as possible
40
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
41
Single-Set System
Uses 1 set per exercise | -recommended to be performed 2x a week
42
Multiple-Set System
Consists of performing multiple numbers of sets for each exercise
43
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
44
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
45
Superset System Benefits
Muscular hypertrophy and endurance
46
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
47
Drop-Sets Training
Small number of reps (2-4) repeated several times (2-3) drops per set
48
Triple Drop
A set of failure followed by 3 successive load decrements performed with no rest
49
Circuit-Training System
Consists of a series of exercises that an individual performs one after another with minimal rest
50
Circuit-Training System Training
typically low to moderate number of sets (1-3) with moderate to high reps (8-20) and short rest periods
51
Circuit-Training Benefits
Great for individuals with limited time and goals of altering body comp
52
The Peripheral Heart Action System
Variation of circuit training that alternates upper and lower body exercises
53
PHA System Benefits
distributes blood flow between upper and lower extremities potentially improving circulation
54
Split-Routine System
Involves breaking the body up into parts to be trained on seperate days
55
Vertical Loading
Progresses a workout vertically down the template by alternating body parts trained set-to-set, starting from upper body moving to lower
56
Vertical Loading Benefits
Allows maximal recovery to each body part while minimizing the amount of time wasted on rest
57
NASM Resistance Training Template
- Total Body - Chest - Back - Shoulders - Biceps - Triceps - Legs
58
Horizontal Loading
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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