Chapter 13-Resistance Training Concepts Flashcards
What are the 3 stages in the General Adaptation Syndrome?
Alarm reaction, resistance development, exhaustion
When pain or discomfort occurs in the muscles 24-72 hours after exercise
Delayed onset muscle soreness (DOMS)
When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury
Exhaustion
The principle that state the body will adapt to the specific demands that are placed on it
SAID Principle or Principle of Specificity
For what does the acronym SAID stand?
Specific adaptation to imposed demands
The type of specificity that refers to the weight and movements placed on the body
Mechanical specificity
The type of specificity that refers to the energy demand placed on the body
Metabolic specificity
The type of specificity that refers to the speed of contraction and exercise selection
Neuromuscular specificity
What are 3 performance adaptive benefits from resistance training?
Increased neuromuscular control, increased power, increased endurance
The ability to provide support to maintain correct posture during all movements
Stabilization
What are 4 characteristics of stabilization exercises?
High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability
The ability to produce and maintaining force production for a prolonged period of time
Muscular endurance
Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers
Hypertrophy training
The ability of the neuromuscular system to produce internal tension to overcome an external force
Strength
Ability of the neuromuscular system to produce the greatest force in the shortest amount of time
Power
An increase in either of which 2 things will lead to an increase in power?
Force or velocity (force X velocity=power)
What type of resistance system does power training use?
Superset a maximal strength with a high velocity power exercise
What 3 things has research demonstrated regarding circuit training?
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
Training system that involves performing one set of each exercise
Single-set system
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise
Multiple-set system
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
Pyramid system
A system of strength training that uses a couple of exercises performed in rapid succession of one another
Superset system
A resistance training system that consist of a series of exercises the clients performs one after the other with minimal rest
Circuit training system
The resistance training system that is another version of circuit training that alternates upper and lower body exercises throughout the circuit
Peripheral heart action system
