Flashcards in Chapter 13 Deck (50):
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
Alarm reaction
2
Body exhibits an increased functional capacity to adapt to stressor such as increasing motor unit recruitment
Resistance Development
3
A prlonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury. Muscle strains, stress fractures, and fatigue occurs
Exhaustion
4
States that the body will adapt to the specific demands placed on it
SAID principle
5
What does SAID stand for
Specific Adaptations to imposed demands
6
Adaptation: Refers to weight and movements placed on the body
Mechanical specificity (lunges w/ heavier weight)
7
Adaptation;Refers to the speed of contraction and exercise selection
Neuromuscular specificity
8
Adaptation; Refers to the energy demand placed on the body
Metabolic specificity
9
What are the progressive adaptations for resistance training
Stabilization
muscular endurance
Muscular hypertrophy
Strength
Power
10
Name the adaptation:
Stabilize
Right muscles firing with the correct amounts of force to create the desired motion
Controlled yet unstable environment
Stabilization
11
Name the adaptation
Produce force for extended periods of time
Higher reps w/ low to moderate resistance
Muscular endurance
12
Name the adaptation:
Enlargement of the muscle fiber
Moderate-heavy resistance w/ intermediate rep ranges
Hypertrophy
13
Name the adaptation:
Increase ability to move the most amount of weight in one rep. Heavier weights; low rep
Max strength
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
Power
15
Exercises that involve a stability ball, standing, or single leg are usually seen in what phase
Stabilization phase
16
Exercises performed seated or on a bench are usually part of what phase
Strength
17
Exercise involving strength superset with a medicine ball occur in what Phase
Power
18
How do you progress and regress a ball squat,curl to press
Regress: Decrease ROM
Progress: alternating arms, one arm
19
How do you regress and progress a Ball Dumbell chest press
Regress, perform on a bench
Progress: Alternating arms, One arm
20
How do you progress and regress a SL Dumbbell Scaption
Regress: both feet on floor
Progress: Alternating arms. One arm
21
How do you regress and progress a multiplanar step up to balance
Regress: smaller step or no balance
Progress: alternate planes. Frontal and transverse
22
How do you progress strength level exercises
Increase Volume and load
23
How do you progress stabilization level exercises
Increase proprioceptive demand
24
Power exercises are easy to identify by what
Medicine ball
25
Name 4 power lever exercises
Two arm push press
Rotational chest pass
Med Ball pullover throw
Squat jump
26
What type of fibers are used in stabilization exercises
Type 1 slow twitch
27
What fibers are used in strength
Type 2 fast twitch
28
A variation of circuit exercises that use upper lower alternating
Peripheral heart action
29
Vertical loading cuts down on what
Rest time, Makes workout move faster
30
Most common method of lifting used by bodybuilders
horizontal loading
31
Dividing a program up into smaller progressive stages is termed
Periodization
32
Goal of phase 5 power training
Enhance neuromuscular efficiency
33
Definition of neuromuscular efficiency
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.
34
How the body adapts and responds to stress is called
General Adaptation Syndrome
35
What are the physiologic benefits of resistance training
Improved cardiovascular efficiency
Beneficial endocrine aand serum
increased bone density
Increased metabolic efficiency
36
What are the physical benefits of resistance training
Increased tissue tendon strength
Increased cross sectional area of muscle fibers
Decreased PF
37
What are the performance benefits of resistance training
Increase Neuromuscular control
Increase endurance
Increase strength
Increase power
38
Systems ability to provide optimal dynamic joint support to maintain correct posture during all movements
Stabilization
39
Enlargement of skeletal muscle fibers in response to overcoming high volumes of tension
hypertrophy
40
ability of the neuromuscular system to produce internal tension to overcome an external load
Strength
41
The ability of the neuromuscular system to perform all three action types (eccentric, concentric, and Isometric) in all planes of motion
Functional strength
42
Adaptation benefits of resistance training (physiologic)
Improved Cardio efficiency
Improved metabolic efficiency
Beneficial endocrine and serum lipid
Increased bone density
43
What are the adaptation benefits of resistance training (physical)
Increased tissue strength
Increased cross sectional muscle fibers
decreased BF
44
Adaptation benefits of resistance training (performance
Increase endurance, strength, power and neuromuscular control
45
Delayed Onset of muscle soreness
pain or discomfort felt 24-72 hours after intense exercise of unaccustomed physical activity
46
Explain the adaptation of stabilization
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
47
Explain the adaptation of muscular endurance
Produce and maintain force for prolonged periods of time.
Increases core, joint stabilization and focuses on the recruitment of muscles responsible for postural stability
48
Explain the adaptation of muscular hypertrophy
Enlargement of skeletal muscle fibers , this occurs in response to being recruited to develop increased levels of tension
49
Explain the adaptation of strength
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
50