Chp.13 Resistance Training Concepts Flashcards

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1
Q

term used to describe “how the body responds and adapts to STRESS” What are the (3) stages

A
  • General Adaptive Syndrome (GAS)

- -> three stages: alarm reaction, resistance development, exhaustion

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2
Q

What is the alarm reaction stage? (3)

A
  • initial reaction to STRESSOR.
  • activates a number of PHYSIOLOGICAL (e.g. + oxygen, blood supply, DOMS) and PSYCHOLOGICAL protective processes within the body.
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3
Q

“pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity”

A
  • Delayed-Onset muscle soreness (DOMS)
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4
Q

“body develops its functional capacity to ADAPT to a STRESSOR”

A
  • Resistance development
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5
Q

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)

A
  • sets, reps, intensity, rest periods, exercise selection
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6
Q

Prolonged/too much stress can lead to _ and distress the system. Examples of injuries include…(4)

A
  • EXHAUSTION

- stress fractures, muscle strains, joint pain, emotional fatigue

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7
Q

“approach in which training program is DIVIDED into SMALLER, progressive stages”

A
  • PERIODIZATION
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8
Q

“principle that states the body will adapt to the specific demands that are placed on it.”

A
- principle of SPECIFICITY
aka SAID (specific adaptation to imposed demands)
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9
Q

Type I vs Type II muscle fibers?

A
  • Type I : slow-twitch (smaller)

- Type II : fast-twitch(larger)

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10
Q

Mechanical specificity vs.
Neuromuscular specificity vs.
Metabolic specificity.

A
  • mechanical: weight(light/heavy) & movements (reps) on the body
  • neuromuscular: speed of contraction, stability
  • metabolic: energy demand on body. -> endurance training
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11
Q

The degree of ADAPTATION that occurs during training is directly related to the _, _, and _ specificity of the training program.

A
  • mechanical, neuromuscular and metabolic
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12
Q

A well-designed, integrated training program produces optimal levels of: (6)

A

p,f,a,n,e,s

  • flexibility
  • endurance
  • neuromuscular control (stability)
  • alterations in body composition(e.g. fat percentage)
  • strength
  • power
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13
Q

Stabilization definition?

A
  • human movement system’s ability to provide OPTIMAL DYNAMIC JOINT SUPPORT to maintain CORRECT POSTURE during all movements.
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14
Q

Training for muscular endurance of the CORE focuses on recruitment of muscles for…

A
  • POSTURAL STABILITY (Type I fibers)
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15
Q

Muscular hypertrophy definition?

A
  • ENLARGEMENT of skeletal muscle fibers in response to OVERCOMING FORCES from HIGH VOLUMES of tension.
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16
Q

Strength definition?

Power definition?

A
  • ability of neuromuscular system to produce INTERNAL TENSION to overcome an EXTERNAL LOAD.
  • ’’ GREATEST FORCE in shortest amount of TIME.
17
Q

Traditional vs. contemporary training programs?

A
  • traditional: maximal strength in individual muscles

- contemporary: adds stabilization, muscular endurance, hypertrophy, strength, power.

18
Q

Resistance training systems? (8)

A
  • 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
19
Q

SPLIT ROUTINE 6-day example routine?

A
  • M-F: Chest, shoulders, triceps
  • T-S: Legs
  • W-Su: Back, biceps.
20
Q

VERTICAL LOADING vs. HORIZONTAL LOADING?

A
  • vertical: 1 set/different body part (i.e. circuit training)
  • horizontal: all sets for same body part at once.
21
Q

Resistance exercises page in textbook (so many exercises!)

A
  • 299