Chapter 20: Resistance training concepts Flashcards
General adaptation syndrome (GAS)
Describes the way in which the body responds and adapts to stress.
Alarm reaction stage
The initial reaction to a stressor.
Delayed-onset muscle soreness (DOMS)
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
Homeostasis
The process by which the human body strives to maintain a relatively stable equilibrium.
Progressive overload
Increasing the intensity or volume of exercise programs using a systematic and gradual approach.
Resistance development
The body increases its functional capacity to adapt to a stressor.
Exhaustion
Prolonged stress or stress that is intolerable and will produce exhaustion or distress 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 (ATP)
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.
Myofibrils
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
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Repetition
One complete movement of an exercise.
Set
A group of consecutive repetitions.
Training intensity
An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage.
Repetition tempo
The speed at which each repetition is performed.
Rest interval
The time taken to recuperate between sets.
Training duration
The amount of time of a training session.
Post-activation potentiation (PAP)
The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.
Vertical loading
Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity.
Horizontal loading
Performing all sets of an exercise or body part before moving on to the next exercise or body part.
Valsalva maneuver
A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.
Proprioception
The body’s ability to naturally sense its general orientation and relative position of its parts.
Bilateral
Relating to two sides of the body.
Unilateral
Relating to one side of the body.
