Chapter 20: Resistance Training Concepts

Question 1

General adaptation syndrome (GAS)

Answer 1

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

Question 2

Alarm reaction stage

Answer 2

The initial reaction to a stressor.

Question 3

Delayed onset muscle soreness (DOMS)

Answer 3

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Question 4

Progressive overload

Answer 4

Increasing the intensity or volume of exercise programs using a systematic and gradual approach.

Question 5

Resistance development

Answer 5

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

Question 6

Exhaustion

Answer 6

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

Question 7

Principle of Specificity

Answer 7

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 8

Mechanical specificity

Answer 8

Refers to the weight and movements placed on the body.

Question 9

Neuromuscular specificity

Answer 9

Refers to the speed of contraction and exercise selection.

Question 10

Metabolic specificity

Answer 10

Refers to the energy demand placed on the body.

Question 11

Adenosine triphosphate (ATP)

Answer 11

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 12

Stabilization

Answer 12

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

Question 13

Muscular endurance

Answer 13

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

Question 14

Muscular Hypertrophy

Answer 14

The enlargement of skeletal muscle fibers.

Question 15

Myofibrils

Answer 15

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

Question 16

Strength

Answer 16

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

Question 17

Motor Unit

Answer 17

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

Question 18

Power

Answer 18

Force × Velocity or Work ÷ Time

Question 19

Rate of force production

Answer 19

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

Question 20

Acute Variables

Answer 20

Important components that specify how each exercise is to be performed; also known as exercise training variables.

Question 21

`Repetition

Answer 21

One complete movement of an exercise.

Question 22

Set

Answer 22

A group of consecutive repetitions.

Question 23

Training intensity

Answer 23

An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage.

Question 24

Repetition tempo

Answer 24

The speed at which each repetition is performed.

Question 25

Rest Interval

Answer 25

The time taken to recuperate between sets.

Question 26

Training duration

Answer 26

The amount of time of a training session.

Question 27

Post-activation potentiation (PAP)

Answer 27

The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.

Question 28

Vertical loading

Answer 28

Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity.

Question 29

Horizontal loading

Answer 29

Performing all sets of an exercise or body part before moving on to the next exercise or body part.

Question 30

Valsalva maneuver

Answer 30

A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.