Random Stuff Flashcards
General Adaptive Syndrome and 3 stages
How body responds and adapts to stress
Alarm- initial reaction. Activates protective processes
Resistance Development-body increases functional capacity to adapt to stressor. Once adapted, increased stress needed to produce new response.
Exhaustion-stressor is too much or too long for system. Causes breakdown or injury
Principle of Specificity and 3 types
Body will specifically adapt to type of demand placed on it
Mechanical-weight and movements placed on body
Neuromuscular-Speed of contraction and exercise selection
Metabolic- energy demand
Principle of progressive overload
training stimulus must exceed current capabilities to elicit optimal physical, physiological, and performance adaptations
Principle of Variation
Keeps a person from reaching exhaustion while maximizing overload
Important rationale for challenging kinetic chain with a wide variety of exercises
Periodization and 3 plans
Dividing a training program into distinct periods following OPT model. Phase up every 4-6 weeks
Annual-Macrocycle
Monthly-mesocycle
weekly-microcycle
Undulating periodization
Changing OPT phase or variables daily or weekly to train multiple adaptations while still allowing for recovery.
Acute Variables & FITTE
Frequency-number of training sessions in a time frame
Intensity- level of demand on body
Time-length of time engaged in an activity
Type-of activity performed
Enjoyment-Amount of pleasure derived from a training session
High volume low intensity 3
Increase muscle cross sectional area
Improve blood lipid serum profile
Increase metabolic rate
Low volume high intensity 3
Increase rate of force
Increase motor unit recruitment
Increase motor unit synchronization