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CPT Exam > Chapter 13 - Resistance Training Concepts > Flashcards

Chapter 13 - Resistance Training Concepts Flashcards

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1
Q

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

A

General Adaptation Syndrome

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2
Q

The initial reaction to a stressor

A

Alarm Reaction

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3
Q

Three stages of response to stress. (general adaptation syndrom)

A

Alarm Reaction
Resistance Development
Exhaustion

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4
Q

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.

A

Physiologic

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5
Q

Increased tissue (muscle, tendons, ligaments) tensile strength
Increased cross-sectional are of muscle fibers
Increased bone density

All __________________ adaptive benefits of resistance training.

A

Physical

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6
Q

Increased neuromuscular control (coordination)
Increased endurance
increased strength
increased power

Are all ___________ adaptive benefits of resistance training.

A

Performance

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7
Q

Initial reaction to stressor such as increased oxygen and blood supply to the necessry areas of the body

A

Alarm reaction

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8
Q

Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.

A

Resistance development

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9
Q

A prolonged intolerable stressor produces fatique and leads to a breakdown in the system or injury.

A

Exhaustion

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10
Q

Pain or discomfor often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

A

DOMS (delayed onset muscle soreness)

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11
Q

The body increases its functional capacity to adapt to the stressor.

A

Resistance development

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12
Q

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

A

Exhaustion

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13
Q

Division of a training program into smaller progressive stages.

A

periodization

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14
Q

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

A

Principle of Specificity or specific adaptation to imposed demands (SAID principle)

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15
Q

If someone repeatedly lifts heavy weights that person will produce higher levels of _____________

A

maximal strength

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16
Q

If a person repeatedly lifts lighter weights for many reps, that person will develop higher levels of _________

A

muscular endurance

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17
Q

refers to the weight and movements placed on the body

A

mechanical specificity

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18
Q

Refers to the speed of contraction and exercise selection.

A

Neuromuscular Specificity

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19
Q

Refers to the energy demand placed on the body.

A

Metabolic Specificity

20
Q

he ability to produce and maintain force production for polonged periods of time.

A

Muscular Endurance

21
Q

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

A

muscular Hypertrophy

22
Q

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

A

Strength

23
Q

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

A

Power

24
Q

The starting point for clients new to resistance training.

A

Stabilization

25
Q

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.

A

Stabilization adaptations

26
Q

Resistance training protocols using high reps are the most effective way to improve __________ ______________

A

Muscular endurance

27
Q

Resistance training protocols that use low to intermediate rep ranges with progressive overload lead to _________ ____________

A

muscular hypertrophy

28
Q

Generally uses low to moderate rep routines with moderate to high volume and moderate to high intensity.

A

Strength adaptations

29
Q

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 ________

A

size; strength

30
Q

Performing one set of each exercise

A

single-set

31
Q

performing multiple number of sets for each exercise

A

multiple-set

32
Q

increasing (or decreasing) weight with each set

A

pyramid

33
Q

Performing two exercises in rapid succession with minimal rest.

A

Superset

34
Q

Performing a set to failure, then removing a small percentage of the load and continuing with the set

A

Drop-sets

35
Q

Performing a series of exercises, one after the other, with minimal rest

A

circuit training

36
Q

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit

A

peripheral heart action

37
Q

a routine that trains different body parts on seperate days

A

Split-routine

38
Q

Performing exercises on the OPT template one after the other, in a vertical manner down the template

A

Vertical loading

39
Q

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

A

Horizontal loading

40
Q
  1. Ball dumbell chest press
  2. Ball Squat
  3. Single-leg cable row
  4. step-up to balance
  5. Single-leg dumbell shoulder press
A

Sample PHA Stabilization routine

41
Q
  1. Bench press
  2. Barbell squat
  3. seated row
  4. romanian deadlift
  5. seated dumbell shoulder press
A

Sample PHA strength routine

42
Q
  1. med ball chest pass
  2. squat jump
  3. soccer throw
  4. power step-up
  5. Front med ball oblique throw
A

Sample PHA Power routine

43
Q

Two legs standing on a stable surface is _____________ than standing on one leg.

A

easier

44
Q

alternating arms is a progression from ….

A

using both arms together

45
Q

single arm exercise is a progression from….

A

alternating arms

46
Q

Standing cable row

A

Back stabilization exercise

46
Q

KB renegade row

A

back stabilization exercise

CPT Exam (20 decks)

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