Resistance Training Concepts

Question 1

General Adaptations Syndrome (GAS)

Answer 1

Describes the way in which the body responds and adapts to stress

Question 2

Alarm Reaction Stage

Answer 2

The inicial reaction to an stressor

Question 3

Delayed- Onset muscle soreness (DOMS)

Answer 3

Pain or discomfort often felt 24-72 hrs after intense exercise or unaccustomed physical activity

Question 4

Homeostasis

Answer 4

The process by which the human body strived to maintain a relatively stable equilibrium

Question 5

Progressive Overload

Answer 5

Increasing the intensity of volume of exercise programs using a systematic and gradual approach

Question 6

Resistance Development

Answer 6

The body increases its functional capacity to adapt to a stressor

Question 7

Exhaustion

Answer 7

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

Question 8

Principle of specificity

Answer 8

A principle starting that the body will adapt to the specific demands that are placed on it , also known as the specific adaptations to imposed demands ( SAID ) principles

Question 9

Mechanical Soecificity

Answer 9

Refers to the weight and movements placed on the body

Question 10

Neuromuscular specificity

Answer 10

Refers to the speed of contraction and exercise selection

Question 11

Metabolic Specificity

Answer 11

Refers to the energy demand placed on the body

Question 12

Adenosine Triphosphate ( ATP)

Answer 12

A high energy molecule that serves as the main form of energy in the human body, known as the energy currency of the body

Question 13

Stabilization

Answer 13

The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements

Question 14

Muscular Endurance

Answer 14

The ability to produce and maintain force production for prolonged periods of time

Question 15

Muscular Hypertrophy

Answer 15

The enlargement of skeletal muscle fibers

Question 16

Myofibrils

Answer 16

The contractile components of muscle cell, the myofilaments ( actin and myosin) are contrained within a myofibril

Question 17

Strength

Answer 17

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

Question 18

Motor Unit

Answer 18

A motor neuron and all of the muscle fibers that it innervates

Question 19

Power

Answer 19

Force X Velocity or Work ~ divided by Time

Question 20

Rate of force production

Answer 20

Ability of muscles to exert maximal force output in a minimal amount of time

Question 21

Acute Variables

Answer 21

Important component that specify how each exercise is to be performed, also known as exercise training variables

Question 22

Acute Variables

Answer 22

Repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, exercise order

Question 23

Repetitions

Answer 23

One complete movement of an exercise

Question 24

Set

Answer 24

A group of consecutive repetitions

Question 25

Training Intensity

Answer 25

An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage

Question 26

Repetition Tempo

Answer 26

The speed at which each repetition is performed 4 Number system Eccentric/ isometric/ concentric/ isometric

Question 27

STABILIZATION & MUSCULAR ENDURANCE

Answer 27

Moderate - High Rep -12/20 or higher Low to Moderate sets 1-3 Low to Mod intensity 50-70% 1RM

Question 28

MUSCULAR HYPERTROPHY

Answer 28

Low-Mod Rep 6-12 or higher Mod - High set 3-6 Mod- High Intensities 75-80% 1RM

Question 29

MAXIMAL STRENGTH

Answer 29

Low Reps 1-5 high sets 4-6 High Intensity 85-100% 1RM

Question 30

POWER

Answer 30

Low To Mod rep 1-10 Mod to high sets 3-6 Low intensity 10% of body weights for medicine ball 30-45% for weights

Question 31

Rest Interval

Answer 31

The time taken to recuperate between sets

Question 32

Recommended Frequency

Answer 32

Beginners or Novice - 2-3 x w Intermediate : 3 total body or 4 using split Advanced : 4/6

Question 33

Training Duration

Answer 33

The amounts of time of a training session

Question 34

Warm Up Set

Answer 34

1-2 set at a low intensity to physiological and physiological prepare for the session

Question 35

Single Set

Answer 35

Performing one set of each exercise

Question 36

Multiple Set

Answer 36

Performing a multiple number of sets for each exercise

Question 37

Pyramid

Answer 37

Increasing ( or decreasing) weight with each set

Question 38

Superset

Answer 38

Performing two exercises in rapid succession with minimal rest

Question 39

Complex Training

Answer 39

Performing a multi joint or compound exercise, with a heavy load immediately follow by an explosive movement

Question 40

Drop Set

Answer 40

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

Question 41

Giant Set

Answer 41

Performing four or more exercises in rotation with a little rest as possible between sets

Question 42

Rest Pause

Answer 42

Incorporating a slightly pause between repetitions with a series of sets

Question 43

Circuit Training

Answer 43

Performing a series of exercises one after another with minimal rest

Question 44

Peripheral heart action

Answer 44

A variation of circuit training that alternates upper and lower body exercises throughout the set

Question 45

Split Routine

Answer 45

Trains different body parts on separate days

Question 46

Vertical Loading

Answer 46

Exercise perform in rapid succession starting with the upper body going down to the lower body

Question 47

Horizontal Loading

Answer 47

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

Question 48

PAP ( Post Activation Potentiation )

Answer 48

The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle

Question 49

Proprioception

Answer 49

The body’s ability to naturally sense its general orientation and relative position of its parts

Question 50

Bilateral

Answer 50

Relating to two sides of the body

Question 51

Unilateral

Answer 51

Relating to one side of the body