Resistance Training Concepts

Question 1

What is the resistance training principle of adaptations?

Answer 1

Adaptation is a function of:
General adaptation syndrome
+
Principle of specificity

Question 2

What is general

Adaptation syndrome?

Answer 2

A term used to describe how the body responds and adapts to stress.

Question 3

What are the three stages of general adaptation syndrome?

Answer 3

Hans Selye, a Canadian physician describes this : for adaptation to occur the body must be confronted with a stressor or some form of stress that creates a need for response.

Three stages of response:

• Alarm reaction
• Resistance development
• Exhaustion

Question 4

What is alarm reaction?

Answer 4

The alarm reaction is the initial reaction to a stressor.

Question 5

What is a delayed onset muscle soreness?

Answer 5

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Question 6

What is Resistance development?

Answer 6

The body increases its functional capacity to adapt to the stressor.After a while the body is able to efficiently recruit muscle fibers. To increase resistance development the best way is modifying (sets reps intensity rest periods exercise selection)

Question 7

What are the physiological benefits of resistance training?

Answer 7

Improved cardiovascular efficiency
Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
Increased bone density
Increased metabolic efficiency(metabolism)

Question 8

What are the physical benefits of resistance training?

Answer 8

Increased tissue ( muscle tendon ligaments) tensile strength.
Increased cross sectional area of muscle fibers.
Decreased body fat

Question 9

Performance benefits of resistance training?

Answer 9

Increased neuromuscular control (coordination)
Increased endurance
Increased strength
Increased power

Question 10

The general adaptation syndrome reaction of alarm reaction?

Answer 10

increased oxygen and blood supply to the necessary areas of the body

The body is forced to try and adapt to increased amounts of force on bones, joints, muscles, connective tissues and nervous system of recruitment to working muscles.

Question 11

The general adaptation syndrome reaction of resistance development?

Answer 11

Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.

Question 12

The general adaptation syndrome reaction to Exhaustion?

Answer 12

A prolonged intolerable stressor produces fatigue and leads to breakdown in the system or injury. Such as:

Stress fractures 
Muscle strains
Joint pain 
Emotional fatigue 
There must be appropriate rest and recuperation periods.

Question 13

What is periodization?

Answer 13

Division of training program into smaller progressive stages.
To prevent training related injuries which more often happen to connective tissue (ligaments tendons)

Question 14

What is principle of specificity or specific adaptation to imposed demands (said)?

Answer 14

Principle that states the body will adapt to specific demands that are placed on it. Ex:
Repeatedly lifts heavy weights , that person will produce higher levels of maximal strength. Conversely if a person repeatedly lifts lighter weights for many reps that person will develop higher levels of muscular endurance.

Question 15

What do type 1 muscle fibers do?

Answer 15

Type 1 (slow twitch muscle fibers)
Smaller in diameter slower to produce maximal tension and more resistant to fatigue. 
Important for muscles that need to produce long term contractions necessary for stabilization, endurance and postural control.

Question 16

What do type 2 muscle fibers do?

Answer 16

Fast twitch muscle fibers are larger in size quick to produce maximal tension and fatigue more quickly than type 1 muscle fibers.
Made for requiring force and power such as performing a sprint. To train with higher intensities proper postural stabilization required.

Question 17

What is mechanical specificity?

Answer 17

Refers to the weight and movements placed on the body.

Question 18

What is neuromuscular specificity?

Answer 18

Refers to the speed of contraction and exercise selection.

Question 19

What is metabolic specificity?

Answer 19

Refers to the energy demand placed on the body to develop endurance training.

Question 20

What is the Process of moving from endurance training to Hypertrophy training?

Answer 20

Single set training
Higher reps 20-28 reps with 1 min rest
2days a week for 8 weeks

Question 21

What is the Process of moving from Hypertrophy training to strength training?

Answer 21

Resistance training of low-intermediate with progressive load
Using multiple sets 
24 weeks of training 
3 days per week with 3 sets 8-12 reps
Per exercise.

Question 22

What is muscular endurance?

Answer 22

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

Question 23

What is hypertrophic training?

Answer 23

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

Question 24

What is the Process of moving from strength training to Power training?

Answer 24

12 weeks
As intermediate and advanced lifters
Following periodized schedule.

Is the ability of neuromuscular system to produce internal tension ( in muscles connective tissues that pull on bones)
Maximal strength training on Sagittal plane
Using heavier loads
Type 2 muscle fibers ( quick contracting high tension output prone to fatigue)

Question 25

What is strength?

Answer 25

The ability of neuromuscular system to produce internal tension to overcome on external load.

Question 26

What is the Process of to power training?

Answer 26

Increase weight force

Both heavy and light loads move as fast as possible.( controlled)

Question 27

What is a single set system?

Answer 27

1 set per exercise
Performed two times per week
Made for beginner clients

( maintenance of muscle mass) although multiple set is promoted as being more beneficial for strength and hypertrophic training gains

Question 28

What is a single set?

Answer 28

Performing one set of each exercise.

Question 29

What is a multiple set?

Answer 29

Performing a multiple number of sets for each set.

Question 30

What is a pyramid system?

Answer 30

10-12 reps for the light-to heavy load then increase resistance for each following set until 2 reps or failure.
For heavy to light 1-2 reps then decrease the load and increases reps for 4 to 6 sets.

Increasing or decreasing weight with each set.
Light to heavy or heavy to light.

Question 31

What is a super set?

Answer 31

Performing two exercise in rapid succession with minimal rest

Question 32

What is a drop set?

Answer 32

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

Question 33

What is circuit training?

Answer 33

Performing a series of exercises, one after the other, with minimal rest.

Question 34

What is peripheral heart action?

Answer 34

A variation of circuit training that uses different

Exercises ( upper and lower body) for each set through the circuit.

Question 35

What is split Routine training?

Answer 35

A Routine that trains different body parts on separate days.

Question 36

What is vertical loading?

Answer 36

Performing exercises on the opt template one after the other, in a vertical manner down the template.

Question 37

What is horizontal loading?

Answer 37

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

Question 38

What The peripheral heart action system?

Answer 38

Circuit training that alternates upper and lower body exercises throughout a circuit.
•Improving circulation
Exercises per sequence varies with program goal
8-20 reps
For Altering body composition.