Chapter 20 Resistance Training

Question 1

General Adaptation Syndrome

Answer 1

Describes the way in which the body responds and adapts to stress.

Question 2

The three stages of response to stress

Answer 2

Alarm reaction
Resistance development
Exhaustion

Question 3

Alarm reaction Stage

Answer 3

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)

Question 4

Resistance development stage

Answer 4

The body increases its functional capacity to adapt to a stressor.

Question 5

Exhaustion Stage

Answer 5

Prolonged stress that is intolerable and will produce exhaustion or injury to the system.

Question 6

Principle of specificity

Answer 6

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.

Question 7

Mechanical specificity

Answer 7

Refers to the weight and movements placed on the body.

Question 8

Neuromuscular specificity

Answer 8

Refers to the speed of contraction and exercise selection.

Question 9

Metabolic specificity

Answer 9

Refers to the energy demand placed on the body.

Question 10

Adenosine Triphosphate

Answer 10

A high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body

Question 11

Stabilization

Answer 11

The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.

Question 12

Muscular endurance

Answer 12

The ability to produce and maintain force production for prolonged periods of time.

Question 13

Muscular hypertrophy

Answer 13

The enlargement of skeletal muscle fibers.

Question 14

Myofibril

Answer 14

The contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibril.

Question 15

Strength

Answer 15

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Question 16

Motor unit

Answer 16

A motor neuron and all of the muscle fibers that it innervates.

Question 17

Power

Answer 17

Force × Velocity or Work ÷ Time

Question 18

Rate of force production

Answer 18

Ability of muscles to exert maximal force output in a minimal amount of time.

Question 19

Acute variables

Answer 19

Exercise training variables. Important components that specify how each exercise is to be performed

Question 20

Training intensity

Answer 20

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

Question 21

The five components of fitness

Answer 21

Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

Question 22

Training frequency

Answer 22

total number of weekly training sessions.

Question 23

Rate of force production

Answer 23

the ability of muscles to exert maximal force output in a minimal amount of time.

Question 24

Muscular endurance

Answer 24

the ability of muscles to exert maximal force output in a minimal amount of time.

Question 25

three stages of the general adaptation syndrome

Answer 25

Alarm reaction, resistance development, and exhaustion

Question 26

If someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength. What is this an example of?

Answer 26

SAID Principle