Chapter 1 Flashcards
(35 cards)
SAID
Specific Adaption to Imposed Demands
What principle rules the whole body?
SAID (Specific Adaption to Imposed Demands) Principle
When the application of additional stress to the muscles and nervous system of the body results in large scale adaptions in strength, hypertrophy, and connective tissue integrity
Progressive Overload
What is the key concept behind all strength and hypertrophy training?
Progressive Overload
What is the meaning of the SAID (Specific Adaption to Imposed Demand) Principle?
If you can apply enough stress to the muscles and the nervous system through intense exersise, the body will adapt to this stress by improving strength and muscular hypertrophy (an increase in size of the muscle)
With bodyweight exercises, how do you gain strength and hypertrophy?
By making the exercises more difficult by manipulating leverage
A mechanical advantage gained by using a lever
Leverage
True or False
Bodyweight exercises are slightly inferior (lesser) to weights for strength and hypergrophy in the lower body
True
What is the goal of advanced bodyweight strength training?
To decrease leverage which reduces the mechanical advantage that muscles have during an exercise, thus increasing the demand of force on the muscles to execute certain positions or movements.
Decresasing leverage in progressive bodyweight excersises is primarily employed through which two methods?
- Changing the body position
- Changing the muscle length
When are muscles their strongest?
At their resting length
The phenomenon of placing muscles into short or lengthened states at the edge of their range of motion is termed ___________ or ___________.
Active Insufficiency or Passsive Insufficiency
The force you generate by voluntarily contracting a muscle
Active Tension
What occurs when you stretch a muscle out really far, to the edge of its range of motion
Passive Tension
What provides feedback to the nervous system telling it that the muscle is lengthening too much?
Muscle Spindles (Receptors within the muscle)
When is the nervous system alerted to activate the muscles which causes the body to contract the muscle involuntarily?
When the lengthening of the muscle is too much, the Muscles Spindles (Receptors withing the muscle) alerts the nervous system to activate the muscles which causes the body to contract the muscle involuntarily
What are the most important concepts to building a routine?
Routine (or Reps)
Sets
Rests
Tempo
Intensity/Load
Volume
Frequency
Attribute
Failure
Work Capacity
Deload
Plateau
You perform 10 pushups in a row before rest is an example of ________
Repetition (or Reps)
The number of repetitions you perform of a single exercise
Sets
The amount of time you take to take a breather between each set of an exercise
Rest
The speed at which you execute repetition (3-3-1-1)
Tempo
RM
Repetition Maximum
The percentage of 1 Repetition Maximum (RM) that you use during a set. (90% 1 RM may allow you to perform 3-4 repetitions to failure)
Intensity/Load
The total amount to exercises performed in a workout (Can refer to the specific amount of total work on particular muscle groups or the total amount of work in a workout)
Volume
