Chapter 13 Resistance Training new Flashcards
What is a term used to describe how the body responds and adapts to stress?
General Adaptation Syndrome
What are the three stages of the General Adaptation Syndrome?
- Alarm reaction
- Resistance development
- Exhaustion
What is the alarm reaction? What happens during the alarm reaction?
The alarm reaction is the initial reaction to stressors.
Increases oxygen and blood supply and neural recruitment to the working muscles.
What is Doms? What stage of the General Adaptation Syndrome does Dom’s occur?
Delayed onset muscle soreness
Alarm reaction stage
What reaction happens during the Resistance Development stage?
Increased functional capacity to adapt to stressors such as increasing motor unit recruitment. This is the stage in which improvements to Fitness occur
What reactions happen during the exhaustion stage of the General Adaptation Syndrome and what causes it?
Fatigue, injury and distress to the system are caused by prolonged stress that is intolerable.
How can one avoid the exhaustion stage of the General Adaptation Syndrome?
Periodization- the division of a training program into smaller, Progressive stages
… Like the OPT Model!!! (^▽^)/
What are some side effects of overtraining syndrome? (8)
- decreased performance,
- fatigue,
- altered hormonal states,
- poor sleeping patterns,
- reproductive disorders,
- decreased immunity,
- loss of appetite, and
- mood disturbances
What principle states that the body will adapt to the specific demands that are placed on it?
SAID Principle- specific adaptation to imposed demands
The body can only adapt if…
it has a reason to adapt
The degree of adaptation that occurs during training is directly related to…
To effectively achieve program goals for clients, personal trainers need to consistently evaluate the need to…
the mechanical, neuromuscular, and metabolic SPECIFICITY of the training program
manipulate the exercise routine to meet actual training goals
What is the ability of the neuromuscular system to produce internal tension to overcome an external load?
Strength
What is the ability to produce and maintain Force production for prolonged periods of time?
Muscular endurance
What is the ability of the neuromuscular system to produce the greatest force in the shortest time?
Power
What is the enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension?
Muscular hypertrophy
What is the human movement systems ability to provide optimal Dynamic joint support to maintain correct posture during all movements?
Stabilization
What training system is defined as performing one set of each exercise?
Single-set
What resistance training system is defined as performing a multiple number of sets for each exercise?
Multiple-set
Increasing or decreasing weight with each set is defined as what resistance training system?
pyramid
Increasing or decreasing weight with each set is defined as what resistance training system?
pyramid
Performing 2 exercises in Rapid succession with minimal rest is called a what?
Superset
Performing a set to failure, then removing a small percentage of the load and continuing with the set is called what?
Drop-sets
Performing a series of exercises, one after the other, with minimal rest is called what?
Circuit training
What is a variation of circuit training that alternates between upper and lower body for each set through the circuit?
Peripheral heart action
What is a routine that trains different body parts on separate days?
Split-routine
Performing exercises on the opt template one after the other, in a vertical manner down the template is defined as what resistance training system
Vertical loading
Performing all sets of an exercise or body part before moving on to the next exercise or body part is called what resistance training system?
Horizontal loading
What system of strength training potentially improves circulation?
The peripheral heart Action System
What system of strength training is great for individuals with limited time and for those who want to alter body composition?
Circuit training
A set to failure followed by three successive load decrements performed with no rest would be referred to as a what?
Triple drop
Why would it be beneficial for a beginning client to follow the single set program?
It allows for proper adaptive responses of the connective tissue and nervous system before engaging in more rigorous training
What is it called when 3 exercises are performed in Rapid succession?
What about more sets?
A tri-set
A giant set
What is the order of vertical loading?
- Total body exercise
- Chest
- Back
- Shoulders
- Biceps
- Triceps
- Legs
Which resistance training system is most commonly used in health club environment and is appropriate for maximal strength and power training when longer rest periods are required between sets?
Horizontal loading
