Chapter 13

Question 1

General adaptation syndrome

Answer 1

(GAS) A term used to describe how the body responds and adapts to stress

Question 2

The 3 stages of of response to stress, per Hans Selye

Answer 2

1. Alarm reaction
2. Resistance Development
3. Exhaustion

Question 3

Alarm reaction

Answer 3

This reaction is the initial reaction to a stressor

Question 4

Delayed-onset muscle soreness

Answer 4

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

Question 5

Resistance Development

Answer 5

The body increases its functional capacity to adapt to the stressor

Question 6

Exhaustion

Answer 6

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

Question 7

Periodization

Answer 7

Division of a training program into smaller, progressive stages

Question 8

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

Answer 8

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

Question 9

Mechanical specificity

Answer 9

Refers to the weight and movements placed on the body

Question 10

Neuromuscular specificity

Answer 10

Refers to the speed of contraction and exercise selection

Question 11

Metabolic specificity

Answer 11

Refers to the energy demand placed on the body

Question 12

Examples of the concept of specificity

Answer 12

1. Mechanically - standing cable rows vs. seated machine rows
2. Neuromuscular - a single leg dumbbell shoulder press vs. a seated machine shoulder press
3. Metabolically - resistance training exercises in a circuit fashion w/ no rests in between sets

Question 13

The benefits of “adaptive programs”

Answer 13

1. Physiologic
   - Improved cardiovascular efficiency
   - Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
   - Increased bone density
   - Increased metabolic efficiency (metabolism)
2. Physical
   - Increased tissue (muscles, tendons, ligaments) tensile strength
   - Increased cross-sectional area of muscle fibers
   - Decreased body fat
3. Performance
   - Increased neuromuscular control (coordination)
   - Increased endurance
   - Increased strength
   - Increased powers

Question 14

Muscular endurance

Answer 14

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

Question 15

Muscular hypertrophy

Answer 15

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

Question 16

Strength

Answer 16

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

Question 17

Power

Answer 17

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

Question 18

Resistance Training Systems

Answer 18

1. Single-set
2. Multiple-set
3. Pyramid
4. Superset
5. Drop-sets
6. Circuit training
7. Peripheral heart action
8. Split-routine
9. Vertical loading
10. Horizontal loading

Question 19

Single-set

Answer 19

Beginners; Performing one set of each exercise

Question 20

Multiple-set

Answer 20

Beginner & advanced; Performing a multiple number of sets for each exercise

Question 21

Pyramid

Answer 21

Increasing (or decreasing) weight with each set; 10-12 reps with light load & then increases the resistance for each following set in a 4-6 set

Question 22

Superset

Answer 22

Performing two exercises in rapid succession with minimal rest; 8-12 repetitions w/ no rest in between

Ex) VARIATION 1: Target muscle group; Perform bench press exercise immediately followed by push-ups to fatigues the chest musculature (can be tri-set, or a giant set etc)
VARIATION 2: Antagonist muscle group; Perform 2 exercises back to back

Question 23

Drop-sets

Answer 23

Performing a set to failure, then removing a small percentage of the load and continuing with the set; popular among bodybuilders - advanced form of resistance training

Question 24

Circuit training

Answer 24

Performing a series of exercises, one after the other, with minimal rest; great for individuals with limited time

Question 25

Peripheral heart action

Answer 25

A variation of circuit training that uses different exercises (upper & lower body) for each set through the circuit

Question 26

Split-routine

Answer 26

A routine that trains different body parts on separate days

Question 27

Vertical loading

Answer 27

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

Question 28

Horizontal loading

Answer 28

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

Question 29

Peripheral Heart Action: Stabilization work out

Answer 29

1. Ball dumbbell chest press 2. Ball squat 3. Single-leg cable row 4. Step-up to balance 5. Single-leg dumbbell shoulder press

Question 30

Peripheral Heart Action: Strength work out

Answer 30

1. Bench press 2. Barbell squat 3. Seated row 4. Romanian deadlift 5. Seated dumbbell shoulder press

Question 31

Peripheral Heart Action: Power work out

Answer 31

1. Medicine ball chest pass 2. Squat jump 3. Soccer throw 4. Power step-up 5. Front medicine ball oblique throw

Question 32

Resistance Training: Stabilization Exercises

Answer 32

1. Ball Squat, Curl to Press: Total Body 2. Multiplanar Step-up Balance, Curl, to Overhead Press: Total Body 3. Ball Dumbbell Chest Press: Chest Exercise 4. Push-up: Chest Exercise 5. Standing Cable Row: Back Exercise 6. Ball Dumbbell Row: Back Exercise 7. Single-Leg Dumbbell Scaption: Shoulder Exercise 8. Seated Stability Ball Military Press: Shoulder Exercise 9. Single-leg Dumbbell Curl: Biceps Exercise 10. Single-leg Barbell Curl: Biceps Exercise 11. Supine Ball Dumbbell Exercises: Triceps Exercise 12. Prone Ball Dumbbell Triceps Extensions: Triceps Exercise 13. Ball Squat: Leg Exercise 14. Multiplanar Step-up to Balance: Leg Exercise

Question 33

Resistance Training: Strength Exercises

Answer 33

1. Lunge to Two-Arm Dumbbell Press: Total Body 2. Squat, Curl, to Two-Arm Press: Total Body 3. Squat, Curl, to Two-Arm Press: Total Body 4. Flat Dumbbell Chest Press: Chest Exercise 5. Barbell Bench Press: Chest Exercise 6. Seated Cable Row: Back Exercise 7. Seated Lat Pulldown: Back Exercise 8. Seated Dumbbell Shoulder Press: Shoulder Exercise 9. Seated Shoulder Press Machine: Shoulder Exercise 10. Seated Two-Arm Dumbbell Biceps Curl: Biceps Exercise 11. Biceps Curl Machine: Biceps Exercise 12. Cable Pushdown: Triceps Exercise 13. Supine Bench Barbell Triceps Extension: Triceps Exercise 14. Leg Press (Hip Sled): Leg Exercises 15. Barbell Squat: Leg Exercises

Question 34

Resistance Training: Power Exercises

Answer 34

1. Two-Arm Push Press: Total Body 2. Barbell Clean: Total Body 3. Two-Arm Medicine Ball Chest Press: Chest Exercise 4. Rotation Chest Pass: Chest Exercise 5. Medicine Ball Pullover Throw: Back Exercise 6. Soccer Throw: Back Exercise 7. Front Medicine Ball Oblique Throw: Shoulder Exercise 8. Overhead Medicine Ball Throw: Shoulder Exercise 9. Squat Jump: Leg Exercise 10. Tuck Jump: Leg Exercise