Chapter 13 - Resistance Training Concepts Flashcards Preview

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Flashcards in Chapter 13 - Resistance Training Concepts Deck (47):
1

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

General Adaptation Syndrome

2

The initial reaction to a stressor

Alarm Reaction

3

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

Alarm Reaction
Resistance Development
Exhaustion

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.

Physiologic

5

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

All __________________ adaptive benefits of resistance training.

Physical

6

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

Are all ___________ adaptive benefits of resistance training.

Performance

7

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

Alarm reaction

8

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

Resistance development

9

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

Exhaustion

10

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

DOMS (delayed onset muscle soreness)

11

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

Resistance development

12

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

Exhaustion

13

Division of a training program into smaller progressive stages.

periodization

14

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)

15

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

maximal strength

16

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

muscular endurance

17

refers to the weight and movements placed on the body

mechanical specificity

18

Refers to the speed of contraction and exercise selection.

Neuromuscular Specificity

19

Refers to the energy demand placed on the body.

Metabolic Specificity

20

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

Muscular Endurance

21

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

muscular Hypertrophy

22

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

Strength

23

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

Power

24

The starting point for clients new to resistance training.

Stabilization

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.

Stabilization adaptations

26

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

Muscular endurance

27

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

muscular hypertrophy

28

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

Strength adaptations

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 ________

size; strength

30

Performing one set of each exercise

single-set

31

performing multiple number of sets for each exercise

multiple-set

32

increasing (or decreasing) weight with each set

pyramid

33

Performing two exercises in rapid succession with minimal rest.

Superset

34

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

Drop-sets

35

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

circuit training

36

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

peripheral heart action

37

a routine that trains different body parts on seperate days

Split-routine

38

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

Vertical loading

39

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

Horizontal loading

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

Sample PHA Stabilization routine

41

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

Sample PHA strength routine

42

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

43

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

easier

44

alternating arms is a progression from ....

using both arms together

45

single arm exercise is a progression from....

alternating arms

46

Standing cable row

Back stabilization exercise

46

KB renegade row

back stabilization exercise