Chapter 13 Resistance Training new

Question 1

What is a term used to describe how the body responds and adapts to stress?

Answer 1

General Adaptation Syndrome

Question 2

What are the three stages of the General Adaptation Syndrome?

Answer 2

1. Alarm reaction
2. Resistance development
3. Exhaustion

Question 3

What is the alarm reaction? What happens during the alarm reaction?

Answer 3

The alarm reaction is the initial reaction to stressors.

Increases oxygen and blood supply and neural recruitment to the working muscles.

Question 4

What is Doms? What stage of the General Adaptation Syndrome does Dom’s occur?

Answer 4

Delayed onset muscle soreness

Alarm reaction stage

Question 5

What reaction happens during the Resistance Development stage?

Answer 5

Increased functional capacity to adapt to stressors such as increasing motor unit recruitment. This is the stage in which improvements to Fitness occur

Question 6

What reactions happen during the exhaustion stage of the General Adaptation Syndrome and what causes it?

Answer 6

Fatigue, injury and distress to the system are caused by prolonged stress that is intolerable.

Question 7

How can one avoid the exhaustion stage of the General Adaptation Syndrome?

Answer 7

Periodization- the division of a training program into smaller, Progressive stages
… Like the OPT Model!!! (^▽^)/

Question 8

What are some side effects of overtraining syndrome? (8)

Answer 8

• decreased performance,
• fatigue,
• altered hormonal states,
• poor sleeping patterns,
• reproductive disorders,
• decreased immunity,
• loss of appetite, and
• mood disturbances

Question 9

What principle states that the body will adapt to the specific demands that are placed on it?

Answer 9

SAID Principle- specific adaptation to imposed demands

Question 10

The body can only adapt if…

Answer 10

it has a reason to adapt

Question 11

The degree of adaptation that occurs during training is directly related to…

To effectively achieve program goals for clients, personal trainers need to consistently evaluate the need to…

Answer 11

the mechanical, neuromuscular, and metabolic SPECIFICITY of the training program

manipulate the exercise routine to meet actual training goals

Question 12

What is the ability of the neuromuscular system to produce internal tension to overcome an external load?

Answer 12

Strength

Question 13

What is the ability to produce and maintain Force production for prolonged periods of time?

Answer 13

Muscular endurance

Question 14

What is the ability of the neuromuscular system to produce the greatest force in the shortest time?

Answer 14

Power

Question 15

What is the enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension?

Answer 15

Muscular hypertrophy

Question 16

What is the human movement systems ability to provide optimal Dynamic joint support to maintain correct posture during all movements?

Answer 16

Stabilization

Question 17

What training system is defined as performing one set of each exercise?

Answer 17

Single-set

Question 18

What resistance training system is defined as performing a multiple number of sets for each exercise?

Answer 18

Multiple-set

Question 19

Increasing or decreasing weight with each set is defined as what resistance training system?

Answer 19

pyramid

Question 20

Increasing or decreasing weight with each set is defined as what resistance training system?

Answer 20

pyramid

Question 21

Performing 2 exercises in Rapid succession with minimal rest is called a what?

Answer 21

Superset

Question 22

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

Answer 22

Drop-sets

Question 23

Performing a series of exercises, one after the other, with minimal rest is called what?

Answer 23

Circuit training

Question 24

What is a variation of circuit training that alternates between upper and lower body for each set through the circuit?

Answer 24

Peripheral heart action

Question 25

What is a routine that trains different body parts on separate days?

Answer 25

Split-routine

Question 26

Performing exercises on the opt template one after the other, in a vertical manner down the template is defined as what resistance training system

Answer 26

Vertical loading

Question 27

Performing all sets of an exercise or body part before moving on to the next exercise or body part is called what resistance training system?

Answer 27

Horizontal loading

Question 28

What system of strength training potentially improves circulation?

Answer 28

The peripheral heart Action System

Question 29

What system of strength training is great for individuals with limited time and for those who want to alter body composition?

Answer 29

Circuit training

Question 30

A set to failure followed by three successive load decrements performed with no rest would be referred to as a what?

Answer 30

Triple drop

Question 31

Why would it be beneficial for a beginning client to follow the single set program?

Answer 31

It allows for proper adaptive responses of the connective tissue and nervous system before engaging in more rigorous training

Question 32

What is it called when 3 exercises are performed in Rapid succession? What about more sets?

Answer 32

A tri-set A giant set

Question 33

What is the order of vertical loading?

Answer 33

1. Total body exercise 2. Chest 3. Back 4. Shoulders 5. Biceps 6. Triceps 7. Legs

Question 34

Which resistance training system is most commonly used in health club environment and is appropriate for maximal strength and power training when longer rest periods are required between sets?

Answer 34

Horizontal loading