Flashcards in Chapter 13 - Resistance Training Concepts Deck (47):
A term used to describe how the body responds and adapts to stress.
General Adaptation Syndrome
The initial reaction to a stressor
Three stages of response to stress. (general adaptation syndrom)
Improved Cardiovascular efficiency
Beneficial endocrine (hormonal) and serum lipid (cholestorol) adaptations
Decreased body fat
Increased metabolic efficiency (metabolism)
Are all _____________ Adaptive benefits of resistance training.
Increased tissue (muscle, tendons, ligaments) tensile strength
Increased cross-sectional are of muscle fibers
Increased bone density
All __________________ adaptive benefits of resistance training.
Increased neuromuscular control (coordination)
Are all ___________ adaptive benefits of resistance training.
Initial reaction to stressor such as increased oxygen and blood supply to the necessry areas of the body
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.
A prolonged intolerable stressor produces fatique and leads to a breakdown in the system or injury.
Pain or discomfor often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
DOMS (delayed onset muscle soreness)
The body increases its functional capacity to adapt to the stressor.
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.
Division of a training program into smaller progressive stages.
Principle that states the body will adapt to the specific demands that are placed on it.
Principle of Specificity or specific adaptation to imposed demands (SAID principle)
If someone repeatedly lifts heavy weights that person will produce higher levels of _____________
If a person repeatedly lifts lighter weights for many reps, that person will develop higher levels of _________
refers to the weight and movements placed on the body
Refers to the speed of contraction and exercise selection.
Refers to the energy demand placed on the body.
he ability to produce and maintain force production for polonged periods of time.
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
The ability of the neuromuscular system to produce internal tension to overcome and external load.
Ability of the neuromuscular system to produce the greatest force in the shortest time.
The starting point for clients new to resistance training.
Best achieved using hight reps with low to moderate volume and low to moderate intensity in a postural position that challenges the stability of the body.
Resistance training protocols using high reps are the most effective way to improve __________ ______________
Resistance training protocols that use low to intermediate rep ranges with progressive overload lead to _________ ____________
Generally uses low to moderate rep routines with moderate to high volume and moderate to high intensity.
Heavier weights and higher volumes of training are used to improve the function of motor units, while placing stess on the muscles to _________ size or ________
Performing one set of each exercise
performing multiple number of sets for each exercise
increasing (or decreasing) weight with each set
Performing two exercises in rapid succession with minimal rest.
Performing a set to failure, then removing a small percentage of the load and continuing with the set
Performing a series of exercises, one after the other, with minimal rest
A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit
peripheral heart action
a routine that trains different body parts on seperate days
Performing exercises on the OPT template one after the other, in a vertical manner down the template
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
1. Ball dumbell chest press
2. Ball Squat
3. Single-leg cable row
4. step-up to balance
5. Single-leg dumbell shoulder press
Sample PHA Stabilization routine
1. Bench press
2. Barbell squat
3. seated row
4. romanian deadlift
5. seated dumbell shoulder press
Sample PHA strength routine
1. med ball chest pass
2. squat jump
3. soccer throw
4. power step-up
5. Front med ball oblique throw
Sample PHA Power routine
Two legs standing on a stable surface is _____________ than standing on one leg.
alternating arms is a progression from ....
using both arms together
single arm exercise is a progression from....
Standing cable row
Back stabilization exercise