Resistance Training Flashcards
Principle of Adaptation
ability of the human body to respond and adapt to an exercise stimulus
General Adaptation Syndrome
how the body responds and adapts to stress
weight lifted during training is the stress
alarm reaction, resistance development, exhaustion
Alarm Reaction
the initial reaction to a stressor, activates protective processes
Delayed-Onset Muscle Soreness
pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity
Resistance Development
body increases its functional capacity to adapt to the stressor
Exhaustion
prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system
stress fractures, muscle strains, joint pain, emotional fatigue
Periodization
division of a training program into smaller, progressive stages
avoid exhaustion
SAID Principle
principle of specificity or specific adaptation to imposed demands
the body will adapt to the specific demands that are placed on it
Mechanical Specificity
refers to the weight and movements placed on the body
Neuromuscular Efficiency
refers to the speed of contraction and exercise selection
Metabolic Specificity
refers to the energy demand placed on the body
Single-Set System
performing one set of each exercise
Multiple-Set System
performing multiple sets for each exercise
Superset System
two exercises performed in rapid succession of one another
two exercises for same muscle group
two exercises for antagonist muscle groups
Drop-Sets
continue a set past termination by removing a small percentage of the load after failure
Circuit-Training System
perform exercises one after another with minimal rest, low to moderate number of sets with moderate to high reps
Peripheral Heart Action System
circuit training that alternates upper body and lower body exercises throughout the circuit
distributes blood flow between the upper and lower extremities potentially improving circulation
Split-Routine System
breaking body into parts to be trained on separate days
Vertical Loading
alternating body parts trained from set to set starting from the upper extremity and moving to the lower extremity
Horizontal Loading
performing all sets of an exercise or body part before moving on to the next exercise or body part
go back and look at exercises
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