Chapter 13 - Resistance Training Concepts

Question 1

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

Answer 1

General Adaptation Syndrome

Question 2

The initial reaction to a stressor

Answer 2

Alarm Reaction

Question 3

Three stages of response to stress. (general adaptation syndrom)

Answer 3

Alarm Reaction
Resistance Development
Exhaustion

Question 4

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.

Answer 4

Physiologic

Question 5

Increased tissue (muscle, tendons, ligaments) tensile strength
Increased cross-sectional are of muscle fibers
Increased bone density

All __________________ adaptive benefits of resistance training.

Answer 5

Physical

Question 6

Increased neuromuscular control (coordination)
Increased endurance
increased strength
increased power

Are all ___________ adaptive benefits of resistance training.

Answer 6

Performance

Question 7

Initial reaction to stressor such as increased oxygen and blood supply to the necessry areas of the body

Answer 7

Alarm reaction

Question 8

Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.

Answer 8

Resistance development

Question 9

A prolonged intolerable stressor produces fatique and leads to a breakdown in the system or injury.

Answer 9

Exhaustion

Question 10

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

Answer 10

DOMS (delayed onset muscle soreness)

Question 11

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

Answer 11

Resistance development

Question 12

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

Answer 12

Exhaustion

Question 13

Division of a training program into smaller progressive stages.

Answer 13

periodization

Question 14

Principle that states the body will adapt to the specific demands that are placed on it.

Answer 14

Principle of Specificity or specific adaptation to imposed demands (SAID principle)

Question 15

If someone repeatedly lifts heavy weights that person will produce higher levels of _____________

Answer 15

maximal strength

Question 16

If a person repeatedly lifts lighter weights for many reps, that person will develop higher levels of _________

Answer 16

muscular endurance

Question 17

refers to the weight and movements placed on the body

Answer 17

mechanical specificity

Question 18

Refers to the speed of contraction and exercise selection.

Answer 18

Neuromuscular Specificity

Question 19

Refers to the energy demand placed on the body.

Answer 19

Metabolic Specificity

Question 20

he ability to produce and maintain force production for polonged periods of time.

Answer 20

Muscular Endurance

Question 21

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

Answer 21

muscular Hypertrophy

Question 22

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

Answer 22

Strength

Question 23

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

Answer 23

Power

Question 24

The starting point for clients new to resistance training.

Answer 24

Stabilization

Question 25

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.

Answer 25

Stabilization adaptations

Question 26

Resistance training protocols using high reps are the most effective way to improve __________ ______________

Answer 26

Muscular endurance

Question 27

Resistance training protocols that use low to intermediate rep ranges with progressive overload lead to _________ ____________

Answer 27

muscular hypertrophy

Question 28

Generally uses low to moderate rep routines with moderate to high volume and moderate to high intensity.

Answer 28

Strength adaptations

Question 29

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 ________

Answer 29

size; strength

Question 30

Performing one set of each exercise

Answer 30

single-set

Question 31

performing multiple number of sets for each exercise

Answer 31

multiple-set

Question 32

increasing (or decreasing) weight with each set

Answer 32

pyramid

Question 33

Performing two exercises in rapid succession with minimal rest.

Answer 33

Superset

Question 34

Performing a set to failure, then removing a small percentage of the load and continuing with the set

Answer 34

Drop-sets

Question 35

Performing a series of exercises, one after the other, with minimal rest

Answer 35

circuit training

Question 36

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit

Answer 36

peripheral heart action

Question 37

a routine that trains different body parts on seperate days

Answer 37

Split-routine

Question 38

Performing exercises on the OPT template one after the other, in a vertical manner down the template

Answer 38

Vertical loading

Question 39

Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)

Answer 39

Horizontal loading

Question 40

1. Ball dumbell chest press 2. Ball Squat 3. Single-leg cable row 4. step-up to balance 5. Single-leg dumbell shoulder press

Answer 40

Sample PHA Stabilization routine

Question 41

1. Bench press 2. Barbell squat 3. seated row 4. romanian deadlift 5. seated dumbell shoulder press

Answer 41

Sample PHA strength routine

Question 42

1. med ball chest pass 2. squat jump 3. soccer throw 4. power step-up 5. Front med ball oblique throw

Answer 42

Sample PHA Power routine

Question 43

Two legs standing on a stable surface is _____________ than standing on one leg.

Answer 43

easier

Question 44

alternating arms is a progression from ....

Answer 44

using both arms together

Question 45

single arm exercise is a progression from....

Answer 45

alternating arms

Question 46

Standing cable row

Answer 46

Back stabilization exercise

Question 46

KB renegade row

Answer 46

back stabilization exercise