Ch. 10 Resistance Training Concepts

Question 1

Principle of Specificity

Answer 1

states the body will adapt to the specific demands placed upon it; a.k.a. specific adaptations to imposed demands (SAID) principle

Question 2

Mechanical specificity

Answer 2

the weight and movements placed on the body

Question 3

Neuromuscular specificity

Answer 3

speed of contraction and exercise selection

Question 4

Metabolic specificity

Answer 4

energy demand required for a specific activity

Question 5

Principle of overload

Answer 5

training stimulus must exceed current capabilities to elicit adaptations

Question 6

Principle of variation

Answer 6

training programs must have progressive, systematic variations to produce optimal development

Question 7

Principle of individualization

Answer 7

fitness programs should be unique for each individual athlete

Question 8

Intermuscular coordination

Answer 8

ability of neuromuscular system to allow optimum motor unit recruitment and synchronization within a single muscle using single-joint exercises

Question 9

Intramuscular coordination

Answer 9

ability of neuromuscular system to allow all muscles to work together using multiple-joint exercises

Question 10

General Adaptation Syndrome

Answer 10

the Human Movement System’s ability to adapt to the stresses placed upon it; three phases:
- Alarm reaction phase
- Resistance development phase
- Exhaustion phase

Question 11

Alarm reaction phase

Answer 11

the initial reaction to a stressor; activates protective processes within the body

Question 12

Resistance development phase

Answer 12

body increases functional capacity as it adapts to the stressor

Question 13

Exhaustion phase

Answer 13

prolonged or intolerable stressor produces exhaustion or distress; can lead to reduced performance and increased risk of injury

Question 14

Henneman’s size principle

Answer 14

smaller motor units are recruited before larger, more powerful ones

Question 15

Progressive outcomes of resistance training

Answer 15

stabilization, muscular endurance, hypertrophy, strength, and power

Question 16

Modalities

Answer 16

tools used to provide a source of resistance or proprioceptive challenge to an exercise; e.g., kettlebells, dumbbells, sandbags, medicine balls, suspension trainers, bands and tubing, sleds, half foam rolls, foam pads, balance plates, wobble boards, etc.

Question 17

Adaptive Benefits from Resistance Training: Physiological

Answer 17

• Improved cardiovascular efficiency
• Beneficial endocrine and serum lipid regulation
• Increased bone density
• Increased lean body mass
• Decreased body fat
• Increased metabolic efficiency
• Decreased physiological stress

Question 18

Adaptive Benefits from Resistance Training: Performance

Answer 18

• Increased tissue tensile strength
• Increased power
• Increased endurance

Question 19

Resistance training systems

Answer 19

• Single-set
• Multiple-set
• Superset
• HIIT
• Split-routine
• Vertical loading
• Horizontal loading

Question 20

Single-set

Answer 20

One set for each exercise

Question 21

Multiple-set

Answer 21

Multiple sets for each exercise

Question 22

Superset

Answer 22

two exercises performed in rapid succession

Question 23

HIIT

Answer 23

brief bursts of vigorous exercise separated by periods of rest or recovery

Question 24

Split-routine

Answer 24

isolates and works different sections of the body on different days; traditional resistance training model

Question 25

Vertical loading

Answer 25

performing one set for each exercise or body part and repeating; used with circuit training

Question 26

Horizontal loading

Answer 26

performing all sets for an exercise of body part before moving on to the next

Question 27

Stabilization exercises

Answer 27

improve neuromuscular efficiency and stability by performing exercises in unstable, yet controllable training environments; used in the Stabilization Level of the OPT model

Question 28

Strength exercises

Answer 28

designed to enhance prime-mover strength by performing exercises in a more stable training environment; emphasis on prime mover musculature and heavier loads; used in the Strength Level of the OPT model

Question 29

Power exercises

Answer 29

designed to improve rate of force production and overall muscular power by performing exercises as fast and explosively as can be controlled; used in the Power Level of the OPT model

Question 30

Periodization

Answer 30

Division of a training program into smaller, progressive stages.

Question 31

Power

Answer 31

The ability to generate force as quickly as possible. Force x Speed = Power

Question 32

What muscle fiber type is resistant to fatigue and best for long-term contractions and postural control?

Answer 32

Type I

Question 33

What type of exercise is the seated dumbbell curl?

Answer 33

Biceps-strength

Question 34

An athlete is producing energy primarily through anaerobic pathways during his workout. What type of training is he most likely performing?

Answer 34

Power lifting

Question 35

Type I motor units could best be described by which of the following in comparison to type II motor units?

Answer 35

Type I motor units are recruited first.

Question 36

Which of the following is a protective process that could be considered an alarm reaction?

Answer 36

A limited ability to replicate the soreness-inducing exercises that contributed to the soreness

Question 37

The weight and movements required of the body refer to which type of specificity?

Answer 37

Mechanical specificity

Question 38

Which of the following best describes the General Adaptation Syndrome?

Answer 38

The body adapts to the stresses placed upon it

Question 39

Which of the following exercises is adequate for an athlete in the Power Phase of the OPT model?

Answer 39

Lunge jumps

Question 40

What resistance training system consists of a series of exercises that an athlete performs one after the other with little to no rest?

Answer 40

Circuit training

Question 41

Type I motor units could best be described by which of the following in comparison to type II motor units?

Answer 41

Type I motor units are recruited first.

Question 42

Which training system is being used when an athlete performs a bench press immediately followed by a medicine ball chest pass?

Answer 42

Superset

Question 43

Great care should be taken to avoid which of the following responses to high-intensity resistance training?

Answer 43

Exhaustion

Question 44

The weight and movements required of the body refer to which type of specificity?

Answer 44

Mechanical specificity

Question 45

What do connective tissues (i.e. ligaments and tendons) lack that cause them to adapt slower than muscles?

Answer 45

Blood supply

Question 46

An athlete needs to gain 10 pounds to be more competitive next season. What type of resistance training would you have him perform to optimally accomplish that goal?

Answer 46

Hypertrophy

Question 47

Which of the following refers to the energy route required for a specific activity?

Answer 47

Metabolic specificity

Question 48

An athlete performing a single-leg squat touchdown is most likely training for which of the following?

Answer 48

Stabilization

Question 49

Which training system is being used when an athlete performs a bench press immediately followed by a medicine ball chest pass?

Answer 49

Superset