Chapter 13- Resistance Training Concepts Flashcards
SAID Principle (Acronym)
Specific
Adaptation to
Imposed
Demands
Principle of Specificity
The body will get better at what it is repeated asked to do
The General Adaptation Syndrome
- Alarm reaction
- Resistance development
- Exhaustion
(Stage) Alarm reaction - (Reaction)
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
(Stage) Resistance development - (Reaction)
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment
ex. body accostumes to stimulus
(Stage) Exhaustion - (Reaction)
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury.
ex. stress fractures, muscle strains
What are the SAID types?
- Mechanical Specificity
- Neuromuscular Specificity
- Metabolic Specificity
Mechanical Specificity
Refers to the weight & movement placed on the body
ex. stronger legs= lunges with heavy weights
Neuromuscular Specificity
Refers to the speed of contraction & exercise selection
Metabolic Specificity
Refers to the energy demand placed on the body
ex. endurance development
Progressive Adaptation from Resistance Training
- Stabilization
- Muscular Endurance
- Muscular Hypertrophy
- Strength
- Power
Stabilization
Get the client stabilized & fire the right muscles in the right amount of force
Muscular Endurance
To produce force for extended period of time. high reps & low to moderate resistance.
Muscular Hypertrophy
Increase the size of muscle fibers.
ex. big biceps= moderate to heavy resistance for intermediate ranges
Strength
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
Power
Most amount of force in the least amount of time & it addresses the neuromuscular system.
ex. tuck jump
Stabilization Exercises
- Ball squat, curl to press
- Ball dumbbell chest press
- Standing cable row
- Single leg dumbbell curl
- Ball squat
Strength Exercises
- Squat curl to 2 arm press
- Barbell bench press
- Seated cable row
- Seated dumbbell shoulder press
Power Exercises
- Barbell clean
- Two arm medicine ball chest press
A ______set system has the client performing one set of each exercise.
single
A ______set system has the client performing more than one set of each exercise.
multiple
Increasing or decreasing weight with each set is done in a _______ system.
pyramid
Performing two exercises in rapid succession with minimal rest is called a ______
superset
______ training is done by performing a series of exercises one after the other.
Circuit
A ______routine system trains different body parts on different days.
split
______ loading has a client perform one set of each exercise before cycling back to the beginning; used in circuit training.
Vertical
______ loading has a client perform all sets of an exercise before moving on to the next.
Horizontal
A ______ is beneficial for both hypertrophy and muscular endurance, performing two or more exercieses with stopping.
superset
______sets are considered an advanced form of training for experienced lifters.
Drop
This resistance training system has a client perform an exercise to failure, lowers the weight by a percentage, then continues with more reps:
Drop-set
This training system alternates upper and lower body exercises to help promote efficient blood flow:
Peripheral heart action
This system is beneficial to use with beginner clients to promote sufficient development and maintenance of muscle mass:
Single-set
Which training system has been shown to be more effective with advanced clients than a single-set system?
Multiple-set
This training system can be performed light-to-heavy, or heavy-to-light:
Pyramid
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?
Single-leg squat
What is the best training system for someone with limited time who wants to alter body composition?
Circuit training
This resistance training system is often used by bodybuilders and mass-dominant athletes like football players.
Split-routine
What is one key difference between a regular vertically loaded workout and a circuit training workout?
Minimal-to-no rest between exercises in a circuit
Correct Answer: Minimal-to-no rest between exercises in a circuit
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?
Horizontal loading
