Resistance Training

Question 0

What are the three stages of response to stress?

Answer 0

Alarm reaction
Resistance development
Exhaustion

Question 1

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

Answer 1

General adaptation syndrome

Question 2

This is the initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body.

Answer 2

Alarm reaction

Question 3

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

Answer 3

Delayed onset muscle soreness, DOMS

Question 4

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

Answer 4

Resistance development

Question 5

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

Answer 5

Exhaustion stage

Question 6

Division of a training program into smaller, progressive stages.

Answer 6

Periodization

Question 7

Principle that states the body will adapt to the specific demands that are placed on it.

Answer 7

Principle of specificity or specific adaptation to imposed demands (SAID principle)

Question 8

Refers to the weight and movements placed on the body.

Answer 8

Mechanical specificity

Question 9

Refers to the speed of contraction and exercise selection.

Answer 9

Neuromuscular specificity

Question 10

Refers to the energy demand placed on the body.

Answer 10

Metabolic specificity

Question 11

What are the five main adaptations that occur from resistance training?

Answer 11

Stabilization
Muscular endurance 
Hypertrophy 
Strength
Power

Question 12

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

Answer 12

Muscular endurance

Question 13

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

Answer 13

Muscular hypertrophy

Question 14

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

Answer 14

Strength

Question 15

Ability of the neuromuscular system to produce the greatest force in the shortest time.

Answer 15

Power

Question 16

Describe the single set system and who’s it good for?

Answer 16

1 set per exercise, 2 times per week. Beginning level clients.

Question 17

Describe the multi set system and who it is good for.

Answer 17

Multiple numbers of sets per exercise. Novice and advanced clients, but has been shown to be superior to single set training for advanced clients.

Question 18

Describe the pyramid system.

Answer 18

It either increases or decreases the weight with each set.

Question 19

Describe the superset system.

Answer 19

Uses two exercises performed in rapid succession of one another.

Question 20

Describe drop sets

Answer 20

Performing a set to failure, then removing a small percentage of the load and continuing with the set, completing a small number of rep (2-4). Can be repeated several times per set. For experienced lifters.

Question 21

Describe circuit training.

Answer 21

A series of exercises performed one after another with minimal rest. Low to moderate sets, mod to high reps, short rest. Good for limited time and body comp.

Question 22

Describe the peripheral heart action system.

Answer 22

Variation of circuit training that alternates upper and lower exercises to distribute blood flow btw upper and lower and improving circulation. Good for incorporating an integrated, multidimensional program for altering body comp.

Question 23

Describe the split routine system.

Answer 23

Breaking up the body into parts to be trained on separate days. Body builders and strength athletes.

Question 24

Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity.

Answer 24

Vertical loading.

Question 25

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

Answer 25

Horizontal loading