Intermediate 100-250 Flashcards
Metabolic Specificity
Energy Demand placed on the body
Muscular Endurance
Stabilization adaptation
Ability to produce/maintain relative low levels of force for prolonged periods
Stability
THE MOST IMPORTANT ADAPTATION
Low intensity, high reps
ability of body to maintain postural equilibrium and support joints properly during movements
Strength Endurance
Strength adaptation to resistance training
Low Reps, More Sets, High levels of Force
Supersets
Ability to produce higher levels of force for prolonged periods
Strength level resistance training
emphasizes nervous and muscular systems
Hypertrophy
Muscle growth, enlargment of fibers or increase in cross sectional area of individual fibers
Maximal Strength in terms of Resistance Training
Max force a muscle can produce in a single effort
Power Level Resistance Training
Power = ability of neuromuscular system to produce the greatest force in shortest time
Both heavy and light weights must be moved as fast as possible
Acute Variables for Intensity and Reps/Sets
Stabilization = 12-25 reps, 1-3 sets, 50-70%
Strength = 1-12 reps, 2-6 sets, 70-100%
Power = 1-10 reps, 3-6 sets, 30-45% or 10% bodyweight
Recovery Times
0-30 seconds = 50% of ATP, CP
40 sec = 75%
60 sec = 85-90%
3 minutes = 100%
Training Volume
total amount of work performed in a specified time
always inversely related to intensity
CANNOT SAFELY perform high volumes of high intensity for any extended time period
Cellular Adaptation
Higher Volume Training (3 sets 9-20 reps) produces cellular adaptations
Neurological Adaptations
High intensity training with low volume
(4-6 sets of 1-5 reps) produces greater adaptation
Program Design
A purposeful system/plan put together to help an individual achieve a specific goal
Biomechanics
A study that uses principls of physics to quantitatively study for forces interact within a living body
Proprioceptively Enriched Environment
Unstable yet controlled environment where exercises performed casue the body to use its internal balance and stabilization functions
Fastest Growing Health Issue in the US
Obesity
Kinetic Chain is made up of 3 parts
Nervous, Skeletal, Muscular Systems
Ability of the Kinetic Chain to Stabilize a Joint During Movement is Called?
Dynamic Joint Stabilization
Ability to move the body in one intended direction as fast as possible is called?
Speed
What makes up the “Core”
Lumbo-pelvic-hip complex and the thoracic/cervical spine
Center of gravity is located here
Rate of Force Production
How quickly a muscle can generate force
Exert maximal force in a minimal amount of time
Kinetic Chain ability to adapt to stresses is called?
General Adaptation Syndrome
Multisensory Condition
Training Environment that provides hieghtened stimulation to proprioceptors and mechanoreceptors
Acute Variables
Important components that specify how each exercise is to be performed
Estimated Average Requirement (EAR)
Average daily intake estimated to meet requirement of HALF the healthy individuals in a particular life stage/gender group
Controlled Instability
Training Environment that is unstable as can safely be controlled by an individual
General Warm Up
Low intensity exercise that does not necesarily relate to more intense exercise that follows
Integrative Function
Ability to analyze/interpret sensory info to allow for proper decision making to produce an appropriate response
Rep
One complete movement of a single exercise
