Chapter 13-Resistance Training Concepts Flashcards

1
Q

What are the 3 stages in the General Adaptation Syndrome?

A

Alarm reaction, resistance development, exhaustion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

When pain or discomfort occurs in the muscles 24-72 hours after exercise

A

Delayed onset muscle soreness (DOMS)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury

A

Exhaustion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

The principle that state the body will adapt to the specific demands that are placed on it

A

SAID Principle or Principle of Specificity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

For what does the acronym SAID stand?

A

Specific adaptation to imposed demands

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

The type of specificity that refers to the weight and movements placed on the body

A

Mechanical specificity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

The type of specificity that refers to the energy demand placed on the body

A

Metabolic specificity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

The type of specificity that refers to the speed of contraction and exercise selection

A

Neuromuscular specificity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What are 3 performance adaptive benefits from resistance training?

A

Increased neuromuscular control, increased power, increased endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

The ability to provide support to maintain correct posture during all movements

A

Stabilization

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are 4 characteristics of stabilization exercises?

A

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

The ability to produce and maintaining force production for a prolonged period of time

A

Muscular endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers

A

Hypertrophy training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

The ability of the neuromuscular system to produce internal tension to overcome an external force

A

Strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

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

A

Power

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

An increase in either of which 2 things will lead to an increase in power?

A

Force or velocity (force X velocity=power)

17
Q

What type of resistance system does power training use?

A

Superset a maximal strength with a high velocity power exercise

18
Q

What 3 things has research demonstrated regarding circuit training?

A

Just as beneficial as traditional cardiorespiratory training; produces greater levels of EPOC and strength; produces near identical caloric expenditure when compared with walking at a fast pace

19
Q

Training system that involves performing one set of each exercise

A

Single-set system

20
Q

A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise

A

Multiple-set system

21
Q

A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set

A

Pyramid system

22
Q

A system of strength training that uses a couple of exercises performed in rapid succession of one another

A

Superset system

23
Q

A resistance training system that consist of a series of exercises the clients performs one after the other with minimal rest

A

Circuit training system

24
Q

The resistance training system that is another version of circuit training that alternates upper and lower body exercises throughout the circuit

A

Peripheral heart action system

25
Q

The resistance training system that involves breaking the body up into parts to be trained on separate days

A

Split-routine system

26
Q

A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

A

Vertical loading

27
Q

The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part

A

Horizontal loading