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Training Fundamentals > Resistance Training Concepts > Flashcards

Resistance Training Concepts Flashcards

1
Q

General Adaptations Syndrome (GAS)

A

Describes the way in which the body responds and adapts to stress

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2
Q

Alarm Reaction Stage

A

The inicial reaction to an stressor

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3
Q

Delayed- Onset muscle soreness (DOMS)

A

Pain or discomfort often felt 24-72 hrs after intense exercise or unaccustomed physical activity

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4
Q

Homeostasis

A

The process by which the human body strived to maintain a relatively stable equilibrium

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5
Q

Progressive Overload

A

Increasing the intensity of volume of exercise programs using a systematic and gradual approach

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6
Q

Resistance Development

A

The body increases its functional capacity to adapt to a stressor

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7
Q

Exhaustion

A

Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system

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8
Q

Principle of specificity

A

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

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9
Q

Mechanical Soecificity

A

Refers to the weight and movements placed on the body

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10
Q

Neuromuscular specificity

A

Refers to the speed of contraction and exercise selection

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11
Q

Metabolic Specificity

A

Refers to the energy demand placed on the body

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12
Q

Adenosine Triphosphate ( ATP)

A

A high energy molecule that serves as the main form of energy in the human body, known as the energy currency of the body

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13
Q

Stabilization

A

The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements

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14
Q

Muscular Endurance

A

The ability to produce and maintain force production for prolonged periods of time

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15
Q

Muscular Hypertrophy

A

The enlargement of skeletal muscle fibers

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16
Q

Myofibrils

A

The contractile components of muscle cell, the myofilaments ( actin and myosin) are contrained within a myofibril

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17
Q

Strength

A

The ability of the neuromuscular system to produce internal tension to overcome an external load

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18
Q

Motor Unit

A

A motor neuron and all of the muscle fibers that it innervates

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19
Q

Power

A

Force X Velocity or Work ~ divided by Time

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20
Q

Rate of force production

A

Ability of muscles to exert maximal force output in a minimal amount of time

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21
Q

Acute Variables

A

Important component that specify how each exercise is to be performed, also known as exercise training variables

22
Q

Acute Variables

A

Repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, exercise order

23
Q

Repetitions

A

One complete movement of an exercise

24
Q

Set

A

A group of consecutive repetitions

25
Q

Training Intensity

A

An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage

26
Q

Repetition Tempo

A

The speed at which each repetition is performed

4 Number system
Eccentric/ isometric/ concentric/ isometric

27
Q

STABILIZATION & MUSCULAR ENDURANCE

A

Moderate - High Rep -12/20 or higher
Low to Moderate sets 1-3
Low to Mod intensity 50-70% 1RM

28
Q

MUSCULAR HYPERTROPHY

A

Low-Mod Rep 6-12 or higher
Mod - High set 3-6
Mod- High Intensities 75-80% 1RM

29
Q

MAXIMAL STRENGTH

A

Low Reps 1-5
high sets 4-6
High Intensity 85-100% 1RM

30
Q

POWER

A

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

31
Q

Rest Interval

A

The time taken to recuperate between sets

32
Q

Recommended Frequency

A

Beginners or Novice - 2-3 x w
Intermediate : 3 total body or 4 using split
Advanced : 4/6

33
Q

Training Duration

A

The amounts of time of a training session

34
Q

Warm Up Set

A

1-2 set at a low intensity to physiological and physiological prepare for the session

35
Q

Single Set

A

Performing one set of each exercise

36
Q

Multiple Set

A

Performing a multiple number of sets for each exercise

37
Q

Pyramid

A

Increasing ( or decreasing) weight with each set

38
Q

Superset

A

Performing two exercises in rapid succession with minimal rest

39
Q

Complex Training

A

Performing a multi joint or compound exercise, with a heavy load immediately follow by an explosive movement

40
Q

Drop Set

A

Performing a set to failure, then removing a small percentage of the load and continuing with the set

41
Q

Giant Set

A

Performing four or more exercises in rotation with a little rest as possible between sets

42
Q

Rest Pause

A

Incorporating a slightly pause between repetitions with a series of sets

43
Q

Circuit Training

A

Performing a series of exercises one after another with minimal rest

44
Q

Peripheral heart action

A

A variation of circuit training that alternates upper and lower body exercises throughout the set

45
Q

Split Routine

A

Trains different body parts on separate days

46
Q

Vertical Loading

A

Exercise perform in rapid succession starting with the upper body going down to the lower body

47
Q

Horizontal Loading

A

Performing all sets of an exercise ( or body part) before moving on to the next exercise ( or body part)

48
Q

PAP ( Post Activation Potentiation )

A

The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle

49
Q

Proprioception

A

The body’s ability to naturally sense its general orientation and relative position of its parts

50
Q

Bilateral

A

Relating to two sides of the body

51
Q

Unilateral

A

Relating to one side of the body

Training Fundamentals (10 decks)

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