Resistance Training Concepts Flashcards
(25 cards)
Resistance training adaptations
Improve cardiovascular efficiency
Increase lean body mass
Decrease body fat
Increase metabolic efficiency
Increase tissue tensile strength
Increase bone density
Improve endocrine and serum lipid adaptations
Adaptation
Driving force for most clients and training programs (cosmetic, health, or performance related goals)
SAID principle
Human movement system specifically adapts to the type of demand places on it.
The Principle of Adaptation
Degree of adaption during training
Strongly related to:
Mechanical specificity
Neuromuscular specificity
Metabolic specificity
The more similar the exercise is to the actual activity the greater the carryover into real life settings
Mechanical specificity
Refers to the weight and movements placed on the body
Neuromuscular specificity
Refers to the speed of contraction and exercise selection.
Metabolic specificity
Refers to the energy demand placed on the body
General Adaptation Syndrome (GAS)
Is a term used to describe how the body responds and adapts to stress.
Hans Selye 3 stages of response to stress
Alarm reaction
Resistance development
Exhaustion
Alarm reaction
Activates a number of physiological and psychological protective processes within the body.
An increase in oxygen and blood supply
Neural recruitment to the working muscles
DOMS
Resistance Development Stage
Body will increase its capability to efficiently recruit muscle fibers
Distribute oxygen and blood to the proper areas of the body
Exhaustion
Prolonged stress or intolerable amounts of stress
Side effects
Stress fracture
Muscle strains
Joint pain
Emotional fatigue
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external force.
Strength Adaptations Categories (5)
Stabilization
Muscular endurance
Muscular hypertrophy
Strength
Power
All occur in progressive sequence:
Stabilization before strength
Strength before power
Stabilization
Getting the right muscles to fire with the right amount of force in the proper plane of motion and at the right time.
Must be established before training for other adaptations
Muscular Endurance
The ability to maintain force production for prolonged periods
Helps increase core and joint stabilization.
Resistance training protocols using high repetitions
Hypertrophy
The enlargement of skeletal muscle fibers
8 resistance training systems
Single set system
Multiple set system
Pyramid system
Superset system
Circuit training system
Peripheral heart action system
Split routine system
Vertical and horizontal loading
Single set system
One set of each exercise
Good for first time clients
Multiple set system
Multiple sets of each exercise
Advance client
Superset system
Two exercises performed in rapid succession
Drop set system
Performing a set to failure, removing a small % of the load (5-20%) and continuing with the set.
Circuit training system
A series of exercises performed one after another with minimal rest.
Peripheral heart action system.
Variation of circuit training
Alternates upper and lower body exercises
Distributes blood flow between upper and lower extremities
