Chapter 13

Question 1

According to the General Adaptation Syndrome, In which stage exhibits an initial reaction to stressor such as increased o2 and blood supply to the necessary areas of the body

Answer 1

Alarm reaction

Question 2

Body exhibits an increased functional capacity to adapt to stressor such as increasing motor unit recruitment

Answer 2

Resistance Development

Question 3

A prlonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury. Muscle strains, stress fractures, and fatigue occurs

Answer 3

Exhaustion

Question 4

States that the body will adapt to the specific demands placed on it

Answer 4

SAID principle

Question 5

What does SAID stand for

Answer 5

Specific Adaptations to imposed demands

Question 6

Adaptation: Refers to weight and movements placed on the body

Answer 6

Mechanical specificity (lunges w/ heavier weight)

Question 7

Adaptation;Refers to the speed of contraction and exercise selection

Answer 7

Neuromuscular specificity

Question 8

Adaptation; Refers to the energy demand placed on the body

Answer 8

Metabolic specificity

Question 9

What are the progressive adaptations for resistance training

Answer 9

Stabilization
muscular endurance
Muscular hypertrophy
Strength
Power

Question 10

Name the adaptation:
Stabilize
Right muscles firing with the correct amounts of force to create the desired motion
Controlled yet unstable environment

Answer 10

Stabilization

Question 11

Name the adaptation
Produce force for extended periods of time
Higher reps w/ low to moderate resistance

Answer 11

Muscular endurance

Question 12

Name the adaptation:
Enlargement of the muscle fiber
Moderate-heavy resistance w/ intermediate rep ranges

Answer 12

Hypertrophy

Question 13

Name the adaptation:

Increase ability to move the most amount of weight in one rep. Heavier weights; low rep

Answer 13

Max strength

Question 14

Name the adaptation:
Ability of the neuromuscular system to produce the greatest amount of force in the least amount of time.
Explosive movements and less resistance

Answer 14

Power

Question 15

Exercises that involve a stability ball, standing, or single leg are usually seen in what phase

Answer 15

Stabilization phase

Question 16

Exercises performed seated or on a bench are usually part of what phase

Answer 16

Strength

Question 17

Exercise involving strength superset with a medicine ball occur in what Phase

Answer 17

Power

Question 18

How do you progress and regress a ball squat,curl to press

Answer 18

Regress: Decrease ROM
Progress: alternating arms, one arm

Question 19

How do you regress and progress a Ball Dumbell chest press

Answer 19

Regress, perform on a bench

Progress: Alternating arms, One arm

Question 20

How do you progress and regress a SL Dumbbell Scaption

Answer 20

Regress: both feet on floor
Progress: Alternating arms. One arm

Question 21

How do you regress and progress a multiplanar step up to balance

Answer 21

Regress: smaller step or no balance
Progress: alternate planes. Frontal and transverse

Question 22

How do you progress strength level exercises

Answer 22

Increase Volume and load

Question 23

How do you progress stabilization level exercises

Answer 23

Increase proprioceptive demand

Question 24

Power exercises are easy to identify by what

Answer 24

Medicine ball

Question 25

Name 4 power lever exercises

Answer 25

Two arm push press Rotational chest pass Med Ball pullover throw Squat jump

Question 26

What type of fibers are used in stabilization exercises

Answer 26

Type 1 slow twitch

Question 27

What fibers are used in strength

Answer 27

Type 2 fast twitch

Question 28

A variation of circuit exercises that use upper lower alternating

Answer 28

Peripheral heart action

Question 29

Vertical loading cuts down on what

Answer 29

Rest time, Makes workout move faster

Question 30

Most common method of lifting used by bodybuilders

Answer 30

horizontal loading

Question 31

Dividing a program up into smaller progressive stages is termed

Answer 31

Periodization

Question 32

Goal of phase 5 power training

Answer 32

Enhance neuromuscular efficiency

Question 33

Definition of neuromuscular efficiency

Answer 33

ability of the nervous system to properly recruit the correct muscles to produce and reduce force as well as dynamically stabilize the body’s structure in all three planes of motion.

Question 34

How the body adapts and responds to stress is called

Answer 34

General Adaptation Syndrome

Question 35

What are the physiologic benefits of resistance training

Answer 35

Improved cardiovascular efficiency Beneficial endocrine aand serum increased bone density Increased metabolic efficiency

Question 36

What are the physical benefits of resistance training

Answer 36

Increased tissue tendon strength Increased cross sectional area of muscle fibers Decreased PF

Question 37

What are the performance benefits of resistance training

Answer 37

Increase Neuromuscular control Increase endurance Increase strength Increase power

Question 38

Systems ability to provide optimal dynamic joint support to maintain correct posture during all movements

Answer 38

Stabilization

Question 39

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

Answer 39

hypertrophy

Question 40

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

Answer 40

Strength

Question 41

The ability of the neuromuscular system to perform all three action types (eccentric, concentric, and Isometric) in all planes of motion

Answer 41

Functional strength

Question 42

Adaptation benefits of resistance training (physiologic)

Answer 42

Improved Cardio efficiency Improved metabolic efficiency Beneficial endocrine and serum lipid Increased bone density

Question 43

What are the adaptation benefits of resistance training (physical)

Answer 43

Increased tissue strength Increased cross sectional muscle fibers decreased BF

Question 44

Adaptation benefits of resistance training (performance

Answer 44

Increase endurance, strength, power and neuromuscular control

Question 45

Delayed Onset of muscle soreness

Answer 45

pain or discomfort felt 24-72 hours after intense exercise of unaccustomed physical activity

Question 46

Explain the adaptation of stabilization

Answer 46

HMS's ability to provide dynamic joint support to maintain correct posture during all movements. Right muscles firing at right time, in proper plane, right amount of force and at the right time. Increases the ability of the kinetic chain to stabilize the LPHC and joints during movements that allow the arms and legs to work more efficiently

Question 47

Explain the adaptation of muscular endurance

Answer 47

Produce and maintain force for prolonged periods of time. | Increases core, joint stabilization and focuses on the recruitment of muscles responsible for postural stability

Question 48

Explain the adaptation of muscular hypertrophy

Answer 48

Enlargement of skeletal muscle fibers , this occurs in response to being recruited to develop increased levels of tension

Question 49

Explain the adaptation of strength

Answer 49

Ability of body to produce internal tension to overcome external forces. Strength built on foundation of stabilization because muscles, tendons, ligaments, need to be prepared for increases in load

Question 50

Explain the power adaptation

Answer 50

Ability of the nervous system to produce the greatest amount of possible force in the shortest time possible. Power adaptions are built on strength and stabilization then applies at more realistic speeds and forces seen in ever day life and sporting activities Focus: Rate of force production. Getting neuromuscular system to generate force as quickly as possible