Resistance Training Flashcards
General Adaptation Syndrome
The body’s response to stress (i.e., resistance). Occurs in 3 phases: 1) Alarm reaction, 2) Resistance development, 3) Exhaustion
Alarm reaction (of General Adaptation Syndrome)
increase in O2 and blood supply and neural recruitment to working muscles; Initially inefficient, but over time results in an increase in body’s ability to meet the demands being placed upon it.
DOMS
muscle soreness 24-72hr after intense exercise; may be part of the alarm reaction; avoided by starting at lower intensity and gradually introducing overload
Resistance development phase (of General Adaptation Syndrome)
Body increases its functional capacity to adapt to the stressor
Exhaustion Stage (of General Adaptation Syndrome)
prolonged or intolerable stress can produce distress, breakdown, or injury (fractures, strains, pain, emotional fatigue)
Periodization
division of a training program into smaller, progressive stages
Overtraining syndrome
Training beyond the body’s ability to recover (insufficient rest/recovery); may produce decreased performance, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorderes, decreased immunity, loss of appetite, and mood disturbances.
SAID (Specific Adaptation to Imposed Demands) Principle
The body will adapt to the specific demands placed upon it; training programs should therefore reflect the desired outcomes
Mechanical specificity - define and give examples
refers to the wight and movements demands placed on the body; to develop endurance, use light weights and high reps; to develop maximal strength, use heavy weights
Neuromuscular specificity - define and give examples
refers to the speed of contraction and exercise selection; do stability training in an unstable environment slowly; do strength training in a stable environ. with heavy weight; do power training with lo-wt/hi speed contractions in plyometric environment.
Metabolic specificity
refers to the energy demands placed on the body; for endurance do long bouts with minimal rest (aerobic), for strength or power do hi intensity bouts with longer rest periods (anaerobic)
Strength - define and explain specific training to induce strength adaptations
The ability of the neuromuscular system to produce internal tension to overcome an external load. The specific form is based upon the type and intensity of training used. General low to moderate reps with moderate to hi vol and mod to hi intensity work results in strength adaptations.
Power - define and explain specific training to induce strength adaptations
Ability of the neuromuscl syst to prod the gtrst force in the shortest time. Increase in force or velocity will produce increased power. To maximize power, both heavy and light loads must be moved as fast and as controlled as possible.
Single set training
1 set per exercise. Usually done 2x/wk. Can be appropriate for beginners. May avoid synergistic dominance and injury for the beginner.
Multiple set training system
Performing a multiple number of sets for each exercise. Can be appropriate for novice and advanced clients, but is superior to single sets for advanced clients. The increased volume (sets, reps, intensity) is necessary for further improvements - must be admin’d approp’ly to avoid overtraining.
Pyramid training system
Increasing or decreasing weight with each set. Usually 4-6 sets. Hi rep = 10-12, low rep = 1-2.
Superset training system
performing two exercises in rapid succession with minimal rest. 2 major variations: exercises for same muscle group or exercises for antagonists. Supersets can improve hypertrophy AND endurance.
Drop-Set training system
Performing a set to failure, then removing 5-20% of the weight and continuing with a small number of reps. Can be repeated several times, usually 2-3 drops/set. This is ADVANCED training for EXPERIENCED lifters.
Circuit training system
Series of exercises performed one after the other with minimal rest. Typically low-mod sets (1-3) with high reps (8-12) and 15-60s rest. For individuals with LIMITED TIIME and who want to alter BODY COMPOSITION.
Peripheral Heart Action training system
A variation of circuit training which alternates upper and lower body exercises. Potentially improves circulation. Beneficial for an integrated program and for alteringn BODY COMPOSITION.
Split Routine training system
Trains different body parts on separate days. Common for BODYBUILDING and MASS-DOMINANT and STRENGTH athletes. Good for optimal hypertrophy. Must take recovery time into consideration in planning.
Vertical Loading training system
Performing exercises on the OPT template one after the other, in a vertical manner down the template. Can maximize recovery times and minimize rest breaks despite constant activity.
Horizontal Loading training system
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part). More appropriate for maximum strength and power training with longer rest periods. But takes LONGER.
Progression with arm exercise
EASY: two arms > alternating > one arm : HARD
