Chapter 13- Resistance Training Concepts

Question 1

SAID Principle (Acronym)

Answer 1

Specific
Adaptation to
Imposed
Demands

Question 2

Principle of Specificity

Answer 2

The body will get better at what it is repeated asked to do

Question 3

The General Adaptation Syndrome

Answer 3

• Alarm reaction
• Resistance development
• Exhaustion

Question 4

(Stage) Alarm reaction - (Reaction)

Answer 4

Initial reaction to stressors such as increased oxygen and blood supply to the necessary areas of the body

ex. working-out for the first time

Question 5

(Stage) Resistance development - (Reaction)

Answer 5

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

ex. body accostumes to stimulus

Question 6

(Stage) Exhaustion - (Reaction)

Answer 6

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

ex. stress fractures, muscle strains

Question 7

What are the SAID types?

Answer 7

• Mechanical Specificity
• Neuromuscular Specificity
• Metabolic Specificity

Question 8

Mechanical Specificity

Answer 8

Refers to the weight & movement placed on the body

ex. stronger legs= lunges with heavy weights

Question 9

Neuromuscular Specificity

Answer 9

Refers to the speed of contraction & exercise selection

Question 10

Metabolic Specificity

Answer 10

Refers to the energy demand placed on the body

ex. endurance development

Question 11

Progressive Adaptation from Resistance Training

Answer 11

• Stabilization
• Muscular Endurance
• Muscular Hypertrophy
• Strength
• Power

Question 12

Stabilization

Answer 12

Get the client stabilized & fire the right muscles in the right amount of force

Question 13

Muscular Endurance

Answer 13

To produce force for extended period of time. high reps & low to moderate resistance.

Question 14

Muscular Hypertrophy

Answer 14

Increase the size of muscle fibers.

ex. big biceps= moderate to heavy resistance for intermediate ranges

Question 15

Strength

Answer 15

Muscle size is not the primary change although it may occur secondary. The goal is to move most weight in one rep 6x= bench press heavy

Question 16

Power

Answer 16

Most amount of force in the least amount of time & it addresses the neuromuscular system.

ex. tuck jump

Question 17

Stabilization Exercises

Answer 17

• Ball squat, curl to press
• Ball dumbbell chest press
• Standing cable row
• Single leg dumbbell curl
• Ball squat

Question 18

Strength Exercises

Answer 18

• Squat curl to 2 arm press
• Barbell bench press
• Seated cable row
• Seated dumbbell shoulder press

Question 19

Power Exercises

Answer 19

• Barbell clean

- Two arm medicine ball chest press

Question 20

A ______set system has the client performing one set of each exercise.

Answer 20

single

Question 21

A ______set system has the client performing more than one set of each exercise.

Answer 21

multiple

Question 22

Increasing or decreasing weight with each set is done in a _______ system.

Answer 22

pyramid

Question 23

Performing two exercises in rapid succession with minimal rest is called a ______

Answer 23

superset

Question 24

______ training is done by performing a series of exercises one after the other.

Answer 24

Circuit

Question 25

A ______routine system trains different body parts on different days.

Answer 25

split

Question 26

______ loading has a client perform one set of each exercise before cycling back to the beginning; used in circuit training.

Answer 26

Vertical

Question 27

______ loading has a client perform all sets of an exercise before moving on to the next.

Answer 27

Horizontal

Question 28

A ______ is beneficial for both hypertrophy and muscular endurance, performing two or more exercieses with stopping.

Answer 28

superset

Question 29

______sets are considered an advanced form of training for experienced lifters.

Answer 29

Drop

Question 30

This resistance training system has a client perform an exercise to failure, lowers the weight by a percentage, then continues with more reps:

Answer 30

Drop-set

Question 31

This training system alternates upper and lower body exercises to help promote efficient blood flow:

Answer 31

Peripheral heart action

Question 32

This system is beneficial to use with beginner clients to promote sufficient development and maintenance of muscle mass:

Answer 32

Single-set

Question 33

Which training system has been shown to be more effective with advanced clients than a single-set system?

Answer 33

Multiple-set

Question 34

This training system can be performed light-to-heavy, or heavy-to-light:

Answer 34

Pyramid

Question 35

A client is using a peripheral heart action system. He performs overhead presses for his first exercise. What would be an appropriate exercise to use next?

Answer 35

Single-leg squat

Question 36

What is the best training system for someone with limited time who wants to alter body composition?

Answer 36

Circuit training

Question 37

This resistance training system is often used by bodybuilders and mass-dominant athletes like football players.

Answer 37

Split-routine

Question 38

What is one key difference between a regular vertically loaded workout and a circuit training workout?

Answer 38

Minimal-to-no rest between exercises in a circuit

Correct Answer: Minimal-to-no rest between exercises in a circuit

Question 39

What training system is used when a client performs 3 sets of curls, followed by three sets of overhead presses, then followed by 3 sets of pushups?

Answer 39

Horizontal loading