Resistance Training Concepts Flashcards
General Adaptations Syndrome (GAS)
Describes the way in which the body responds and adapts to stress
Alarm Reaction Stage
The inicial reaction to an stressor
Delayed- Onset muscle soreness (DOMS)
Pain or discomfort often felt 24-72 hrs after intense exercise or unaccustomed physical activity
Homeostasis
The process by which the human body strived to maintain a relatively stable equilibrium
Progressive Overload
Increasing the intensity of volume of exercise programs using a systematic and gradual approach
Resistance Development
The body increases its functional capacity to adapt to a stressor
Exhaustion
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system
Principle of specificity
A principle starting that the body will adapt to the specific demands that are placed on it , also known as the specific adaptations to imposed demands ( SAID ) principles
Mechanical Soecificity
Refers to the weight and movements placed on the body
Neuromuscular specificity
Refers to the speed of contraction and exercise selection
Metabolic Specificity
Refers to the energy demand placed on the body
Adenosine Triphosphate ( ATP)
A high energy molecule that serves as the main form of energy in the human body, known as the energy currency of the body
Stabilization
The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements
Muscular Endurance
The ability to produce and maintain force production for prolonged periods of time
Muscular Hypertrophy
The enlargement of skeletal muscle fibers
Myofibrils
The contractile components of muscle cell, the myofilaments ( actin and myosin) are contrained within a myofibril
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external load
Motor Unit
A motor neuron and all of the muscle fibers that it innervates
Power
Force X Velocity or Work ~ divided by Time
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time
Acute Variables
Important component that specify how each exercise is to be performed, also known as exercise training variables
Acute Variables
Repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, exercise order
Repetitions
One complete movement of an exercise
Set
A group of consecutive repetitions
Training Intensity
An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage
Repetition Tempo
The speed at which each repetition is performed
4 Number system
Eccentric/ isometric/ concentric/ isometric
STABILIZATION & MUSCULAR ENDURANCE
Moderate - High Rep -12/20 or higher
Low to Moderate sets 1-3
Low to Mod intensity 50-70% 1RM
MUSCULAR HYPERTROPHY
Low-Mod Rep 6-12 or higher
Mod - High set 3-6
Mod- High Intensities 75-80% 1RM
MAXIMAL STRENGTH
Low Reps 1-5
high sets 4-6
High Intensity 85-100% 1RM
POWER
Low To Mod rep 1-10
Mod to high sets 3-6
Low intensity 10% of body weights for medicine ball
30-45% for weights
Rest Interval
The time taken to recuperate between sets
Recommended Frequency
Beginners or Novice - 2-3 x w
Intermediate : 3 total body or 4 using split
Advanced : 4/6
Training Duration
The amounts of time of a training session
Warm Up Set
1-2 set at a low intensity to physiological and physiological prepare for the session
Single Set
Performing one set of each exercise
Multiple Set
Performing a multiple number of sets for each exercise
Pyramid
Increasing ( or decreasing) weight with each set
Superset
Performing two exercises in rapid succession with minimal rest
Complex Training
Performing a multi joint or compound exercise, with a heavy load immediately follow by an explosive movement
Drop Set
Performing a set to failure, then removing a small percentage of the load and continuing with the set
Giant Set
Performing four or more exercises in rotation with a little rest as possible between sets
Rest Pause
Incorporating a slightly pause between repetitions with a series of sets
Circuit Training
Performing a series of exercises one after another with minimal rest
Peripheral heart action
A variation of circuit training that alternates upper and lower body exercises throughout the set
Split Routine
Trains different body parts on separate days
Vertical Loading
Exercise perform in rapid succession starting with the upper body going down to the lower body
Horizontal Loading
Performing all sets of an exercise ( or body part) before moving on to the next exercise ( or body part)
PAP ( Post Activation Potentiation )
The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle
Proprioception
The body’s ability to naturally sense its general orientation and relative position of its parts
Bilateral
Relating to two sides of the body
Unilateral
Relating to one side of the body
