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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

Explain the power adaptation

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