Chapter 13 - Resistance Training Concepts Flashcards
A term used to describe how the body responds and adapts to stress.
General Adaptation Syndrome
The initial reaction to a stressor
Alarm Reaction
Three stages of response to stress. (general adaptation syndrom)
Alarm Reaction
Resistance Development
Exhaustion
Improved Cardiovascular efficiency
Beneficial endocrine (hormonal) and serum lipid (cholestorol) adaptations
Decreased body fat
Increased metabolic efficiency (metabolism)
Are all _____________ Adaptive benefits of resistance training.
Physiologic
Increased tissue (muscle, tendons, ligaments) tensile strength
Increased cross-sectional are of muscle fibers
Increased bone density
All __________________ adaptive benefits of resistance training.
Physical
Increased neuromuscular control (coordination)
Increased endurance
increased strength
increased power
Are all ___________ adaptive benefits of resistance training.
Performance
Initial reaction to stressor such as increased oxygen and blood supply to the necessry areas of the body
Alarm reaction
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.
Resistance development
A prolonged intolerable stressor produces fatique and leads to a breakdown in the system or injury.
Exhaustion
Pain or discomfor often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
DOMS (delayed onset muscle soreness)
The body increases its functional capacity to adapt to the stressor.
Resistance development
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.
Exhaustion
Division of a training program into smaller progressive stages.
periodization
Principle that states the body will adapt to the specific demands that are placed on it.
Principle of Specificity or specific adaptation to imposed demands (SAID principle)
If someone repeatedly lifts heavy weights that person will produce higher levels of _____________
maximal strength
If a person repeatedly lifts lighter weights for many reps, that person will develop higher levels of _________
muscular endurance
refers to the weight and movements placed on the body
mechanical specificity
Refers to the speed of contraction and exercise selection.
Neuromuscular Specificity
Refers to the energy demand placed on the body.
Metabolic Specificity
he ability to produce and maintain force production for polonged periods of time.
Muscular Endurance
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
muscular Hypertrophy
The ability of the neuromuscular system to produce internal tension to overcome and external load.
Strength
Ability of the neuromuscular system to produce the greatest force in the shortest time.
Power
The starting point for clients new to resistance training.
Stabilization
Best achieved using hight reps with low to moderate volume and low to moderate intensity in a postural position that challenges the stability of the body.
Stabilization adaptations
Resistance training protocols using high reps are the most effective way to improve __________ ______________
Muscular endurance
Resistance training protocols that use low to intermediate rep ranges with progressive overload lead to _________ ____________
muscular hypertrophy
Generally uses low to moderate rep routines with moderate to high volume and moderate to high intensity.
Strength adaptations
Heavier weights and higher volumes of training are used to improve the function of motor units, while placing stess on the muscles to _________ size or ________
size; strength
Performing one set of each exercise
single-set
performing multiple number of sets for each exercise
multiple-set
increasing (or decreasing) weight with each set
pyramid
Performing two exercises in rapid succession with minimal rest.
Superset
Performing a set to failure, then removing a small percentage of the load and continuing with the set
Drop-sets
Performing a series of exercises, one after the other, with minimal rest
circuit training
A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit
peripheral heart action
a routine that trains different body parts on seperate days
Split-routine
Performing exercises on the OPT template one after the other, in a vertical manner down the template
Vertical loading
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
Horizontal loading
- Ball dumbell chest press
- Ball Squat
- Single-leg cable row
- step-up to balance
- Single-leg dumbell shoulder press
Sample PHA Stabilization routine
- Bench press
- Barbell squat
- seated row
- romanian deadlift
- seated dumbell shoulder press
Sample PHA strength routine
- med ball chest pass
- squat jump
- soccer throw
- power step-up
- Front med ball oblique throw
Sample PHA Power routine
Two legs standing on a stable surface is _____________ than standing on one leg.
easier
alternating arms is a progression from ….
using both arms together
single arm exercise is a progression from….
alternating arms
Standing cable row
Back stabilization exercise
KB renegade row
back stabilization exercise
