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

Homeostasis

Answer 4

The process by which the human body strives to maintain a relatively stable equilibrium.

Question 5

Progressive overload

Answer 5

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

Question 6

Resistance development

Answer 6

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

Question 7

Exhaustion

Answer 7

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

Question 8

Principle of specificity

Answer 8

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 9

Mechanical specificity

Answer 9

Refers to the weight and movements placed on the body.

Question 10

Neuromuscular specificity

Answer 10

Refers to the speed of contraction and exercise selection.

Question 11

Metabolic specificity

Answer 11

Refers to the energy demand placed on the body.

Question 12

Adenosine triphosphate (ATP)

Answer 12

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 13

Stabilization

Answer 13

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

Question 14

Muscular endurance

Answer 14

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

Question 15

Muscular hypertrophy

Answer 15

The enlargement of skeletal muscle fibers.

Question 16

Myofibrils

Answer 16

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

Question 17

Strength

Answer 17

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

Question 18

Motor unit

Answer 18

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

Question 19

Power

Answer 19

Force × Velocity or Work ÷ Time

Question 20

Rate of force production

Answer 20

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

Question 21

Acute variables

Answer 21

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

Question 22

Repetition

Answer 22

One complete movement of an exercise.

Question 23

Set

Answer 23

A group of consecutive repetitions.

Question 24

Training intensity

Answer 24

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

Question 25

Repetition tempo

Answer 25

The speed at which each repetition is performed.

Question 26

Rest interval

Answer 26

The time taken to recuperate between sets.

Question 27

Training duration

Answer 27

The amount of time of a training session.

Question 28

Post-activation potentiation (PAP)

Answer 28

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

Question 29

Vertical loading

Answer 29

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

Question 30

Horizontal loading

Answer 30

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

Question 31

Valsalva maneuver

Answer 31

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

Question 32

Proprioception

Answer 32

The body’s ability to naturally sense its general orientation and relative position of its parts.

Question 33

Bilateral

Answer 33

Relating to two sides of the body.

Question 34

Unilateral

Answer 34

Relating to one side of the body.