Chapter 20 Flashcards
Write down the phases for the general adaptation syndrome. Overtraining syndrome is associated with what stage? Why is the general adaptation syndrome important when it comes to periodization?
The three phases of the general adaptation syndrome:
- Alarm reaction stage: This is the first reaction to a stressor. It activates multiple psychological and physiological protective processes within the body. When initially starting a resistance training program, your body is forced to adapt. It increases the amount of force on muscles, bones, joints, the nervous system, and connective tissues. In the alarm phase, physiological responses occur. This includes an increase in oxygen as well as blood supply and neural recruitment to working muscles.
- Resistance development stage: In this phase, your body can increase the functional capacity to adjust to the stressor. Here, the body increases its ability to efficiently distribute oxygen and blood to specific parts of the body as well as more efficiently recruit muscle fibers. Once this adaptation has happened, the body needs even more increased overload and stress in order to produce a new response or an even higher level of fitness.
- The exhaustion stage: Prolonged stress can lead to distress and exhaustion. This happens when a stressor is simply too much for the physiological systems to handle. This will result in injury and breakdowns, such as muscle strains, joint pain, stress fractures, and emotional fatigue. Mental and physical well-being benefit from resistance training. Overtraining syndrome is associated with this phase.
Learning about the general adaptation syndrome is important in order to provide sufficient rest and recuperation periods and avoid pitfalls/injuries from the exhaustion stage while programming periodization.
What is exhaustion and what are the causes from it?
Exhaustion is prolonged stress that is intolerable and will produce exhaustion or distress to the system. This causes a breakdown or even injuries like stress fractures, muscle strains, joint pain, and emotional fatigue.
Write down the differences between stabilization, strength, and power level resistance
training exercises.
Stabilization exercises typically involve either a balance component, a stability ball component, or other source of instability.
Strength exercises involve primarily standard dumbbell, barbell, and bodyweight exercises.
Power exercises rely on ‘throws,’ plyometrics, and Olympic lift variations. Jumps and throws are almost universally found in the power training exercises.
Stabilization:
* Ball squat, curl to press (total body)
* Multiplanar step up balance, crawl, to overhead press (total body)
* Ball dumbbell chest press (chest)
* Push-up (chest)
* Standing cable row (back)
* Ball dumbbell row (back)
* Single leg dumbbell scaption (shoulder)
* Seated stability ball military press (shoulder)
* Single leg dumbbell curl (biceps)
* Single leg barbell curl (biceps)
* Supine ball dumbbell triceps extension
* Prone ball dumbbell triceps extension
* Ball squat (legs)
* Multiplanar step up to balance (legs)
(triceps) (triceps)
Strength
* Lunge to two arm dumbbell press (total body)
* Squat, curl, to two arm press (total body)
* Flat dumbbell chest press (chest)
* Barbell bench press (chest)
* Seated cable row (back)
* Seated LAT pull down (back)
* Seated dumbbell shoulder press (shoulder)
* Seated shoulder press machine (shoulder)
* Seated two arm dumbbell bicep curl (biceps)
* Bicep curl machine (biceps)
* Cable push down (triceps)
* Supine bench barbell triceps extension (triceps)
* Leg press (legs)
* Barbell squat (legs)
Power:
* Two arm push press (total body)
* Barbell clean (total body)
* Rotation chest pass (chest)
* Medicine ball pullover throw (back)
* Soccer throw (back)
* Front medicine ball oblique throw (shoulder)
* Overhead medicine ball throw (shoulder)
* Jump squat (legs)
* Tuck jump (legs)
* Two arm medicine ball chest pass (chest)
What is overtraining syndrome? What effects might it have?
Overtraining syndrome commonly occurs in athletes and fitness enthusiasts that have trained past their own body’s ability to recover. When people do too much exercise without the right amount of rest and recovery, they have harmful side effects. These include things like decreases in performance, fatigue, altered hormone levels, poor sleep, problems with reproduction, lessened immunities, appetite loss, and disturbances in mood.
What are all of the optimal levels produced from well-designed and integrated training
programs?
- Flexibility
- Endurance
- Neuromuscular control
- Alterations in body composition
- Strength
- Power
Write down the SAID principle. What is it used for? Write down the definition of the
progressive overload principle. What is a real-world example of the overload principle?
The SAID principle (specific adaptation to imposed demands): Principle that states the body will adapt to the specific demands that are placed on it. For example, if a weightlifter consistently lifts heavy weights, they will produce higher levels of maximal strength.
- The SAID principle is used when designing exercise programs for your client in order to directly target the style of training that will help them reach their goal.
Progressive overload is gradually increasing the stress placed on the body during exercise so that it can adapt. Resistance training protocols that use low to intermediate repetition ranges with progressive overload lead to muscle hypertrophy.
Write down all of the resistance training systems.
Warm-up set
1–2 sets at a low intensity to psychologically and physiologically prepare for the resistance training exercise
Single set
Performing one set of each exercise
Multiple Set
Performing a multiple number of sets for each excercise
Pyramid
Increasing or decreasing weight with each set
Superset
Performing two exercises in rapid succession with minimal rest
Complex training
Performing a multijoint or compound exercise, with a heavy load, immediately followed by an explosive movement (e.g., a barbell squat then a vertical jump)
Drop sets
Performing a set to failure, then removing a small percentage of the load and continuing with the set
Giant set
Performing four or more exercises in rotation with as little rest as possible between sets
Rest pause
Incorporating a slight pause between repetitions within a series of sets
Circuit training
Performing a series of exercises one after another with minimal rest
Peripheral heart action
A variation of circuit training that uses different exercises (upper and lower body) for each set throughout the circuit
Split routine
A routine that trains different body parts on separate days
Vertical loading
Performing exercises on the OPT template one after the other, in a vertical manner down the template
Horizontal loading
Performing all sides of an exercise (or body part) before moving onto the next exercise (or body part)
Write down the differences between vertical loading and horizontal loading. Add the
definitions of neuromuscular, metabolic, and mechanical specificity. Write down an example
of acute variables (specific program design element) that would align with each one.
Vertical loading: Alternating body parts trained from one set to the other. Starting from the upper extremity and moving to the lower extremity.
- Horizontal loading: Performing all sets of an exercise or body part before moving to the next exercise or body part.
- Mechanical specificity: Refers to the weight and movements placed on the body. Mechanically, the body burns more calories when movements are performed while standing compared to sitting or lying.
- Neuromuscular specificity: Refers to the speed of contraction and exercise selection. From a neuromuscular standpoint, the body burns more calories when muscles are used for longer durations in unstable yet controlled environments such as single leg variations of exercises versus seated.
- Metabolic specificity: Refers to the energy demand placed on the body. Metabolically, the body burns more calories when rest periods are short in order, such as doing circuit training. However, for maximal strength and power adaptations, more rest is required to recharge the ATP-PC system, since that system is metabolically responsible for strength and power.
Write down the five resistance training adaptations.
The five resistance training adaptations:
1. Stabilization: Promotes the adaptation of balance, muscular endurance, and improved joint stability.
2. Muscular endurance: Promotes core endurance, decreased body fat and joint/core stabilization mechanisms.
3. Muscular hypertrophy: Promotes muscular growth.
4. Strength: Promotes the ability to overcome outside forces more easily. The nervous
system learns to recruit more muscle fibers at a single time.
5. Power: Promotes the ability to produce force in the shortest time possible. It helps with all
sports.
Memorize how to perform the following exercises:
Rotation chest pass
Preparation
1. Stand, with the body, turned at a 90-degree angle from a wall or partner.
2. Hold a medicine ball (5–10% of body weight) with both hands, elbows flexed, at chest level.
Movement
3. Use abdominal muscles, hips, and gluteal muscles to rotate the body quickly and explosively toward the wall.
4. As body turns, pivot back leg and allow it to go into triple extension (plantar flexion, knee extension, and hip extension).
5. With the upper body, push the medicine ball using the back arm to extend and apply force, as shown.
6. Catch and repeat as quickly as possible, under control.
Barbell squat
Preparation
1. Stand with feet shoulders-width apart, toes pointing straight ahead, and knees over second and third toes.
2. Rest a barbell on shoulders, behind neck, with hands grasping the bar wider than shoulders - width apart.
Movement
3. Slowly begin to squat down, bending knees and flexing hips, keeping feet straight. Do not allow the knees to move inward.
4. Keep the chest up and put pressure through the heels.
5. Squat to a depth that can be safely controlled while maintaining an ideal posture.
6. To rise back up, contract gluteal muscles and place pressure through the heels as knees and hips are extended.
7. Stand up straight until hips and legs are fully extended. Avoid compensation in the low back or lower extremities.
Seated LAT pull down
Preparation
1. Sit upright with feet on the floor, pointing straight ahead.
Movement
2. Pull handles toward the body by flexing elbows and depressing the shoulder blades. Do not arch back, allow the head to jut forward, or elevate the shoulders.
3. Hold at end range.
4. Slowly return the weight to the original position by extending elbows.
Multiplanar step up to balance
Preparation
1. Stand in front of the box, with feet pointed straight ahead. Hold dumbbells to the side.
Movement
2. Step onto the box with one leg, keeping foot pointed straight ahead and knee lined up over mid-foot.
3. Push through the heel and stand up straight, balancing on one leg. 4. Flex the other leg at the hip and knee and dorsiflex the foot.
5. Return “floating” leg to the ground and step off the box, maintaining optimal alignment.
6. Repeat on other leg. 7. Regression
* Omit balance
* Decrease step height
8. Progression
a. Frontal plane step-up
b. Transverse plane step-up
Discuss Supersets and Drop-sets.
The supersets use two exercises done quickly in succession of each other. One variation sees the same muscle group used back-to-back. The other typical variation sees antagonist muscle groups working back-to-back. Drop sets are popular with bodybuilders. They are a technique of allowing clients to continue sets past their point of typical termination. This is done so by going to failure with a weight, and then removing some percentage of the load and going to failure again, possibly followed by another set after.
Should a fitness professional spot their client during machine lifts or cable-based exercises?
You can spot for these machine lifts, but it should never involve the trainer taking weight off by placing their hands under the weight stack to help. This is asking for injury to occur.
