Chp.13 Resistance Training Concepts Flashcards
term used to describe “how the body responds and adapts to STRESS” What are the (3) stages
- General Adaptive Syndrome (GAS)
- -> three stages: alarm reaction, resistance development, exhaustion
What is the alarm reaction stage? (3)
- initial reaction to STRESSOR.
- activates a number of PHYSIOLOGICAL (e.g. + oxygen, blood supply, DOMS) and PSYCHOLOGICAL protective processes within the body.
“pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity”
- Delayed-Onset muscle soreness (DOMS)
“body develops its functional capacity to ADAPT to a STRESSOR”
- Resistance development
Personal trainers often understand the adaptation response, but use it improperly by ONLY manipulating the amount of weight the client uses when in fact there are many other ways…(5)
- sets, reps, intensity, rest periods, exercise selection
Prolonged/too much stress can lead to _ and distress the system. Examples of injuries include…(4)
- EXHAUSTION
- stress fractures, muscle strains, joint pain, emotional fatigue
“approach in which training program is DIVIDED into SMALLER, progressive stages”
- PERIODIZATION
“principle that states the body will adapt to the specific demands that are placed on it.”
- principle of SPECIFICITY aka SAID (specific adaptation to imposed demands)
Type I vs Type II muscle fibers?
- Type I : slow-twitch (smaller)
- Type II : fast-twitch(larger)
Mechanical specificity vs.
Neuromuscular specificity vs.
Metabolic specificity.
- mechanical: weight(light/heavy) & movements (reps) on the body
- neuromuscular: speed of contraction, stability
- metabolic: energy demand on body. -> endurance training
The degree of ADAPTATION that occurs during training is directly related to the _, _, and _ specificity of the training program.
- mechanical, neuromuscular and metabolic
A well-designed, integrated training program produces optimal levels of: (6)
p,f,a,n,e,s
- flexibility
- endurance
- neuromuscular control (stability)
- alterations in body composition(e.g. fat percentage)
- strength
- power
Stabilization definition?
- human movement system’s ability to provide OPTIMAL DYNAMIC JOINT SUPPORT to maintain CORRECT POSTURE during all movements.
Training for muscular endurance of the CORE focuses on recruitment of muscles for…
- POSTURAL STABILITY (Type I fibers)
Muscular hypertrophy definition?
- ENLARGEMENT of skeletal muscle fibers in response to OVERCOMING FORCES from HIGH VOLUMES of tension.
Strength definition?
Power definition?
- ability of neuromuscular system to produce INTERNAL TENSION to overcome an EXTERNAL LOAD.
- ’’ GREATEST FORCE in shortest amount of TIME.
Traditional vs. contemporary training programs?
- traditional: maximal strength in individual muscles
- contemporary: adds stabilization, muscular endurance, hypertrophy, strength, power.
Resistance training systems? (8)
- single-set system
- multiple-set system
- pyramid system (light to heavy, heavy to light)
- superset system (two exercises back to back; either same muscle group, or antagonist muscles)
- drop-sets (go past breaking point - experienced lifters)
- circuit-training system (series of exercises, one after other)
- split-routine (break body into parts to be trained on separate days)
- vertical loading vs horizontal loading
SPLIT ROUTINE 6-day example routine?
- M-F: Chest, shoulders, triceps
- T-S: Legs
- W-Su: Back, biceps.
VERTICAL LOADING vs. HORIZONTAL LOADING?
- vertical: 1 set/different body part (i.e. circuit training)
- horizontal: all sets for same body part at once.
Resistance exercises page in textbook (so many exercises!)
- 299
