Chapter 13

Question 1

Single set

Answer 1

This is one single set for every exercise

Question 2

Multiple sets

Answer 2

This is doing more than one set for every exercise

Question 3

Pyramid set

Answer 3

When you decrease the number of repetitions as you increase the weight that you perform. Also when you increase the repetitions and decrease the weight.

Question 4

Superset

Answer 4

When a set is performed immediately following another set.

Question 5

Drop set

Answer 5

When you decrease the weight after failure in order to continue performing repetitions

Question 6

Circuit training

Answer 6

Multiple sets in succession with little or no pause between them.

Question 7

Peripheral heart action

Answer 7

This is when you alternate between lower body exercises and upper body in a circuit style fashion.

Question 8

Split routine

Answer 8

Where you focus on one muscle group on certain days. Bodybuilding style routine.

Question 9

Vertical loading

Answer 9

When you do one set, move on to another one but then come back to the first exercise.

Question 10

Horizontal loading

Answer 10

When you complete all of your sets for one exercise before changing to another exercise.

Question 11

General adaption syndrome

Answer 11

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

Question 12

Alarm reaction

Answer 12

The initial reaction to a stressor.

Question 13

Delayed-onset muscle soreness (DOMS)

Answer 13

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

Question 14

Resistance development

Answer 14

The body increases its functional capacity to adapt to a stressor.

Question 15

Exhaustion

Answer 15

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

Question 16

Periodization

Answer 16

Division of a training program into smaller, progressive stages.

Question 17

Principle of specificity

Answer 17

Principle that states the body will adapt to the specific demands that are placed on it; a.k.a.
the specific adaptations to imposed demands (SAID) principle.

Question 18

Mechanical specificity

Answer 18

Refers to the weight and movements placed on the body.

Question 19

Neuromuscular specificity

Answer 19

Refers to the speed of contraction and exercise selection

Question 20

Metabolic specificity

Answer 20

Refers to the energy demand placed on the body.

Question 21

Muscular endurance

Answer 21

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

Question 22

Muscular hypertrophy

Answer 22

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

Question 23

Strength

Answer 23

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

Question 24

Power

Answer 24

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

Question 25

What are the 3 stages in the General Adaptation Syndrome?

Answer 25

Alarm reaction, resistance development, exhaustion

Question 26

For what does the acronym SAID stand

Answer 26

For what does the acronym SAID stand

Question 27

What are 3 performance adaptive benefits from resistance training?

Answer 27

Increased neuromuscular control, increased power, increased endurance

Question 28

Stabilization

Answer 28

The ability to provide support to maintain correct posture during all movements

Question 29

What are 4 characteristics of stabilization exercises

Answer 29

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability

Question 30

An increase in either of which 2 things will lead to an increase in power?

Answer 30

Force or velocity (force x velocity = power)

Question 31

What type of resistance system does power training use?

Answer 31

Superset a maximal strength exercise with a high velocity power exercise