Chapter 20 Resistance Training Flashcards
General Adaptation Syndrome
Describes the way in which the body responds and adapts to stress.
The three stages of response to stress
Alarm reaction
Resistance development
Exhaustion
Alarm reaction Stage
The initial reaction to a stressor. i.e fatigue, joint stiffness, (6-48 hours after lifting and delayed onset muscle soreness (pain 24-72 hours after lifting)
Resistance development stage
The body increases its functional capacity to adapt to a stressor.
Exhaustion Stage
Prolonged stress that is intolerable and will produce exhaustion or injury to the system.
Principle of specificity
A principle stating that the body will adapt to the specific demands that are placed on it; also known as the specific adaptations to imposed demands (SAID) principle.
Mechanical specificity
Refers to the weight and movements placed on the body.
Neuromuscular specificity
Refers to the speed of contraction and exercise selection.
Metabolic specificity
Refers to the energy demand placed on the body.
Adenosine Triphosphate
A high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body
Stabilization
The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.
Muscular endurance
The ability to produce and maintain force production for prolonged periods of time.
Muscular hypertrophy
The enlargement of skeletal muscle fibers.
Myofibril
The contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibril.
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external load.
Motor unit
A motor neuron and all of the muscle fibers that it innervates.
Power
Force × Velocity or Work ÷ Time
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
Acute variables
Exercise training variables. Important components that specify how each exercise is to be performed
Training intensity
i.e., load), as it relates to resistance training, has been shown to substantially influence muscle hypertrophy and is often argued as the single most important exercise variable for stimulating muscle mass Although intensity can be described as simply the degree of effort involved with training, it is commonly expressed as a percentage of one repetition maximum (1RM) and equates to the number of repetitions that can be performed
The five components of fitness
Cardiovascular endurance Muscular strength Muscular endurance Flexibility Body composition
Training frequency
total number of weekly training sessions.
Rate of force production
the ability of muscles to exert maximal force output in a minimal amount of time.
Muscular endurance
the ability of muscles to exert maximal force output in a minimal amount of time.
