Resistance Training Concepts Flashcards
Introduction to Resistance training
The optimal state for the human movement system to be in is one of physiologic balance or homeostasis.
Eustress
Good stress
General Adaptation Syndrome - Three Stages of Response to Stress
Alarm reaction
Resistance development
Exhaustion
Adaptive Physiologic Benefits to Resistance Training
- Improved cardiovascular efficiency
- Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
- Increased bone density
- Increased metabolic efficiency (metabolism)
Adaptive Physical Benefits of Resistance Training
- Increased tissue (muscle, tendons, ligaments) tensile strength
- Increased cross-sectional area of muscle fibers
- Decreased body fat
Adaptive Performance Benefits of Resistance Training
- Increased neuromuscular control (coordination)
- Increased endurance
- Increased strength
- Increased power
Alarm Reaction
Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body
Resistance development
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment
Exhaustion
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury
Delayed-onset muscle Soreness (DOMS)
Created in the alarm stage
Training-related injuries
Occur more often in connective tissue (such as ligaments and tendons) than muscles because connective tissues lack blood supply - Training programs should provide a variety of intensities and stresses to optimize the adaptation of each tissue to ensure the best possible results.
The Principle of Specificity: The SAID Principle
Training programs should reflect the desired outcome(s). When applying the SAID principle to any training program, it is important to remember the body is made up of different tissues
Type I muscle fibers - Slow twitch
smaller in diameter, slower to produce maximal tension, and more resistance to fatigue
Muscles that need to produce long-term contractions necessary for stabilization, endurance, and postural control
Type II muscle fibers - Fast twitch
larger in size, quick to produce maximal tension, and fatigue more quickly than type I fibers.
Important for muscles producing movements requiring force and power such as performing a sprint.
Mechanical specificity
Weight and movements placed on the body
to develop muscular endurance of the legs requires light weights and high reps.
to develop maximal strength - heavy weights and low reps
Neuromuscular specificity
speed and contraction and exercise selection
- Higher levels of stability use controlled, unstable exercises, at slower speeds
- Higher levels of strength use heavier loads in more stable environments and emphasis on prime movers
- Higher levels of power us low-weight, high velocity contractions performed in a plyometric manner
Metabolic specificity
Energy demand placed on the body
-Used to develop endurance, training will require prolonged bouts of exercise, minimal rest between sets. Endurance uses aerobic pathways
-Used to develop maximal strength or power, training will require longer rest periods, so the intensity of each bout of exercise remains high; energy will be supplied via anaerobic pathway
A well designed, integrated training program produces optimal levels of :
flexibility, endurance, neuromuscular control, alterations in body composition, strength, and power
Resistance Stabilization
Stabilization is the human movements system’s ability to provide optimal dynamic joint support to maintain correct posture during all movements - getting the right muscles to fire, with the right amount of force, in the proper plane of motion, and at the right time.
Research shows that improper stabilization can negatively affect a muscle’s force production. Stability increases the ability of the kinetic chain to stabilize the lumbo-pelvic-hip complex and joints during movement to allow the arms and legs to work more efficiently.
Resistance Muscular Endurance
The ability to produce and maintain force production for prolonged periods of time
- helps to increase core and joint stabilization
- resistance training protocols using high repetitions are the most effective way to improve muscular endurance
Resistance Muscular Hypertrophy
the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training. Characterized by an increase in the cross-sectional area of individual muscle fibers resulting from increase in myofibril proteins (myofilaments)
-Protocols that use low to intermediate repetition ranges with progressive overload lead to muscular hypertrophy. Progressive resistance training programs using moderate to low repetition protocols with progressively higher loads will result in increased hypertrophy.
Resistance Strength
the ability of the neuromuscular system to produce internal tension to overcome an external force
Whether the external force demands the neuromuscular system to produce stability, endurance, maximal strength, or power, internal tension with in the muscles is what leads to force production. The degree of internal tension produces is the result of strength adaptations.
Muscle operates under the control of the central nervous system
built on the foundation of stabilization requiring muscles, tendons, and ligaments to be prepared for the load that will be required to increase strength.
Uses Type II muscle fibers
Power Resistance
the ability of the neuromuscular system to produce the greatest possible force in the shortest amount of time
force multiplied by velocity
apply them at more realistic speeds and forces seen in everyday life and sporting activities
focus of power-resistance training is getting the neuromuscular system to generate force as quickly as possible (rate of force production)
both heavy and light loads must be moved as fast as possible to maximize training adaptation
Single-Set
performing one set of each exercise
