Resistance Training & Muscle Response

Question 1

1st phase of stress lasts___

Answer 1

A few days to a week

Question 2

2nd phase of stress occurs when body _____

Answer 2

Adapts

Question 3

Adaptations for 2nd phase:
Weeks 1-3=
Week 2-4=
Week 3-5=

Answer 3

1-3=neurological adaptations
2-4=passive tissue strengthening
3-5=muscle adaptations

Question 4

Physical variables

Answer 4

Volume, load, and power

Question 5

Volume

Answer 5

Amount of work (stabilization, endurance)

Question 6

Load

Answer 6

Intensity of work (strength, hypertrophy)

Question 7

PMA

Answer 7

Physical (variables) + Motion + Action

Question 8

The 3 phases of stress/adaptation

Answer 8

Shock/alarm, adaptation/resistance, exhaustion

Question 9

Periodization (Progression) Training

Answer 9

Method of alternating training variables to produce peak performance while minimizing potential for overtraining

Question 10

Linear Periodization

Answer 10

Alternate each week

Question 11

Nonlinear (undulating) periodization

Answer 11

All alternated within one week

Question 12

Principle of Overload

Answer 12

Adaptations occur when muscles are exposed to intensities greater than those the muscle is accustomed to

Question 13

Principle of Specificity

Answer 13

Adaptations are in direct response to the type of overload imposed (SAID Principle–specific adaptations to imposed demands)

Question 14

Principle of Progression

Answer 14

To safely apply overload, training intensity or volume must gradually increase over time

Question 15

Principle of Reversibility

Answer 15

Muscle detraining occurs when stimulus is removed

Question 16

Principle of Diminishing Returns

Answer 16

A genetic potential for ceiling of fact, demonstrating lower returns with training

Question 17

Type I Fibers: #sets, #reps, TUT, #weeks, intensity, volume, rest intervals

Answer 17

1-3 sets, 13-20 reps, 2-4:1-2:1-2 TUT, 1-2 weeks,

Question 18

Type IIa Fibers (hypertrophy): #sets, #reps, TUT, #weeks, intensity, volume, rest intervals

Answer 18

3-6 sets, 6-12 reps, 4:1:2 TUT, 2-6 weeks, 67-90%1RM, moderate volume, 30-90 sec rest intervals

Question 19

Type IIx Fibers (strength): #sets, #reps, TUT, #weeks, intensity, volume, rest intervals

Answer 19

2-6 sets, 1-5 reps, 2:1:1-2 TUT, 2 weeks, >85%1RM, very low volume, 120-240 sec recovery/offload

Question 20

Active Rest (offload): #sets, #reps, TUT, #weeks, intensity, volume, rest intervals

Answer 20

1-2 sets, 12-15+ reps, 1:0:explosive TUT, 1-2 weeks,

Question 21

Transient hypertrophy

Answer 21

Why we experience muscle pump with muscle work

Question 22

How does a muscle grow in size?

Answer 22

Hyperyrophy.. Increase in muscle fiber size or larger cross-sectional area

Question 23

Exercise induces cellular ________… Improved ability to remove damaged cells, enables adaptation.

Answer 23

Cleanup (autophagy)