Resistance Training & Muscle Response Flashcards
1st phase of stress lasts___
A few days to a week
2nd phase of stress occurs when body _____
Adapts
Adaptations for 2nd phase:
Weeks 1-3=
Week 2-4=
Week 3-5=
1-3=neurological adaptations
2-4=passive tissue strengthening
3-5=muscle adaptations
Physical variables
Volume, load, and power
Volume
Amount of work (stabilization, endurance)
Load
Intensity of work (strength, hypertrophy)
PMA
Physical (variables) + Motion + Action
The 3 phases of stress/adaptation
Shock/alarm, adaptation/resistance, exhaustion
Periodization (Progression) Training
Method of alternating training variables to produce peak performance while minimizing potential for overtraining
Linear Periodization
Alternate each week
Nonlinear (undulating) periodization
All alternated within one week
Principle of Overload
Adaptations occur when muscles are exposed to intensities greater than those the muscle is accustomed to
Principle of Specificity
Adaptations are in direct response to the type of overload imposed (SAID Principle–specific adaptations to imposed demands)
Principle of Progression
To safely apply overload, training intensity or volume must gradually increase over time
Principle of Reversibility
Muscle detraining occurs when stimulus is removed
Principle of Diminishing Returns
A genetic potential for ceiling of fact, demonstrating lower returns with training
Type I Fibers: #sets, #reps, TUT, #weeks, intensity, volume, rest intervals
1-3 sets, 13-20 reps, 2-4:1-2:1-2 TUT, 1-2 weeks,
Type IIa Fibers (hypertrophy): #sets, #reps, TUT, #weeks, intensity, volume, rest intervals
3-6 sets, 6-12 reps, 4:1:2 TUT, 2-6 weeks, 67-90%1RM, moderate volume, 30-90 sec rest intervals
Type IIx Fibers (strength): #sets, #reps, TUT, #weeks, intensity, volume, rest intervals
2-6 sets, 1-5 reps, 2:1:1-2 TUT, 2 weeks, >85%1RM, very low volume, 120-240 sec recovery/offload
Active Rest (offload): #sets, #reps, TUT, #weeks, intensity, volume, rest intervals
1-2 sets, 12-15+ reps, 1:0:explosive TUT, 1-2 weeks,
Transient hypertrophy
Why we experience muscle pump with muscle work
How does a muscle grow in size?
Hyperyrophy.. Increase in muscle fiber size or larger cross-sectional area
Exercise induces cellular ________… Improved ability to remove damaged cells, enables adaptation.
Cleanup (autophagy)
