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40 Cards in this Set
- Front
- Back
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Where does Resistance Training fall within the OPT model? |
- it is the final step
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Describe the Principle of adaptation (page 303-304) |
- the ability of the human body to respond and adapt to an exercise stimulus is perhapd one of the most important concepts of most exercise training programs
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describe the general adaptation syndrome |
- a term used to describe how the body responds and adapts to stress
- resistance training can be considered to be a good form of stress called "eustress" which over time allows the human movement system to adapt and thus be able to maintain homeostatic states under a variety of conditions. - for adaptation to occur the body must be confronted with a stressor or some form of stress that creates a need for response. |
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Describe the adaptive benefits of resistance training (Physiologic) |
- Physiologic: 1. improved cardiovascular efficiency 2. Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations 3. Increased bone density 4. Increased metabolic efficiency (metabolism) |
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Describe the adaptive benefits of resistance training (Physical) |
1. increased tissue (muscle, tendons, ligaments) tensile strength 2. increased cross-sectional area of muscle fibers 3. decreased body fat |
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Describe the adaptive benefits of resistance training (Performance) |
1. Increased neuromuscular control (coordination) 2. increased endurance 3. increased strength 4. increased power |
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What are the stages of response to stress? |
- alarm reaction: initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body.
- Resistance development: increased functional capacity to adapt to stressors such as increasing motor unti recruitment
- Exhaustion: a prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury. |
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Describe the alarm reaction stage |
- the initial reaction to a stressor - activates a number of physiological and pyschological protective processes w/in the body - during the alarm stage, there is an increase in oxygen and blood supply as well as neural recruitment to the working muscles.
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what is the principle of progressive overload? |
- initially the body may have an inefficient response to the demands placed on it during resistance training as it trys to adapt to increased amounts of force on bones, joints, muscles, connective tissues and the nervous system.
- gradually over time the body increases its ability to meet the demands being placed on it. |
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Describe delayed- onset muscle soreness (DOMS) |
- pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity
- any attempt to replicate or advancing the soreness-inducing exercise will be limited by the factors contributing to the soreness.
- this could be considered an alarm response |
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Describe the resistance development stage (page 305) |
- the body increases its functional capacity to adapt to the stressor -after repeated training sessions, the human movement system wil increase its capability to efficiently recruit muscle fibers and distribute oxygen and blood to the proper areas of the body.
- once adaptation has occured the body will need increased stress or overload to produce a new response and a higher level of fitness. - trainers should modify acute variables such as : sets, reps, intensity, rest periods, exercise selection) |
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describe the exhaustion phase (page 306) |
- prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system - when stress is too much for any one of the physiologic systems to handle it causes a breaddown or injury such as stress fractures, muscle strains, joint pain, or emotional fatigue.
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describe periodization |
- resistance training must be cycles through different stages that increase stress placed on the human movement system - must allow for sufficient rest and recuperation periods. - the concept used to describe how the training program is divided up into smaller, progressive stages is called periodization.
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Describe the principle of specificity |
- principle that states that the body will adapt to the specific demands that are placed on it. - Often referred to as the SAID (specific adaptation to imposed demands) -states that the body will adapt to the type of demand placed on it. - training plans should reflect the desired outcome. - different tissues of the body respond differently to the same stimulus |
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How do type I and type II muscle fibers differ |
- Type 1 or slow twitch muscle fibers are smaller in diameter, slower to produce maximal tension and are more resistant to fatigue.
- Type II or fast twitch muscle fibers are larger in size, quick to produce maximal tension and fatigue more quickly than type I
- fibers are important for muscles producing movements requiring force and power such as performing a sprint,.
- to train with higher intensities, proper postural stabilization is required. therefore tissues need to be trained differently to prepare them for higher levels of training. |
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Describe mechanical specificity |
- refers to the weight and movements placed on the body.
- to develop muscular endurance of the legs requires light weights and high reps when performing leg-related exercises.
- to develop maximal strength in the chest, heavy weights must be used during chest-related exercises |
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Describe neuromuscular specifity |
- Refer to the speed of contraction and exercise selection.
- to develop higher levels of STABILITY, while pushing, chest exercises will need to be performed with controlled, unstable exercises, at slower speeds. - to develop higher levels of STRENGTH, exercises should be performed in more stable environments with heavier loads to place more of an emphasis on prime movers - to develop higher levels of POWER, low weight, high velocity contractions must be performed in a plyometric manner. |
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Describe metabolic specificity |
- refers to the energy demand placed on the body. -to develop endurance, training will require prolonged bouts of exercise with minimal rest periods between sets. - endurance training primarily uses aerobic pathways to supply energy for the body. - to develop maximal strength or power, training will require longer rest periods, so the intensity of each bout of exercise remains high. - Energy will be supplied primarily via the anaerobic pathways. |
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Describe periodization |
-division of a training program into, smaller, progressive stages. - the idea of cycling training through different stages that increase stress placed on the HMS but also allow for sufficient rest and recuperation periods
- resistance is continually increased w/ the intention of stressing specific muscles or muscle groups to produce an increase in size or strength, it can lead to injury of the muscle, joint or connective tissue, especially if the resistance is added too quickly or inadequate rest and recovery periods are not planned for. |
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What are the main adaptations that occur from resistance training ? |
- stabilization - muscular endurance - hypertrophy - strength - power |
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Describe stabilization |
- the HMS's ability to provide optimal dynamic joint support to maintain correct posture during all movements - in other words getting the right muscles to fire, with the right amount of force, in the proper plane of motion and at the right time.
- requires high levels of muscular endurance for optimal recruitment of prime movers to increase concentric force production and reduce eccentric force
- controlled, unstable exercises increases the body's ability to stabilize and balance itself - improper stabilization can negatively affect a muscle's force production. -stability is an important training adaptation because it increases the ability of the kinetic chain to stabilize the lumbo-pelvic-hip complex and joints during movement to allow the arms and legs to work more efficiently. |
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Describe muscular endurance |
- the ability to produce and maintain force production for prolonged periods of time.
-developing muscular endurance helps to increase core and joint stabilization, which is the foundation on which hypertrophy, strength, and power are built.
- training for muscular endurance of the core focuses on the recruitment of muscles responsible for postural stability, namely type 1 muscle fibers. |
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What is the most effective resistance training protocol to improve muscular endurance? |
- high repetitions - for example, 2 sets of 20-28 reps with a 1 min rest period starting at 2 days/week increased local muscle endurance and hypertrophy in untrained men after an 8week program |
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Describe muscular hypertrophy |
- the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training
- characterized by an increase in the cross-sectional area of individual muscle fibers resulting from an increase in myofibril proteins (myofilaments).
-visible signs of hypertrophy may not be seen until 4-8 weeks (in untrained clients)
- resistance training protocols that use low to intermediate (moderate) repetition ranges with progressive (higher loads) overload lead to muscular hypertrophy.
- structured progressive resistance training programs using multiple sets help to increase hypertrophy |
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Describe strength |
- the ability of neuromuscular system to produce internal tension (in the muscles and connective tissue that pull on the bone) to overcome an external force
-internal tension w/in the muscle is what leads to force production
- the degree of internal tension produced is the result of STRENGTH ADAPTATIONS
- b/c muscle operates under the control of the CNS, strength needs to be thought of as a function of muscle |
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Plateaus and Variables |
Page 312 |
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Describe Power |
-the ability of the neuromuscular system to produce the greatest possible force in the shortest possible time. -represented by the equation of force multiplied by velocity. - the focus of power-resistance training is rate of force production (or getting the system to generate force as quickly as possible). - an increase in either force or velocity will produce and increase in power. -training for power can be achieved by increasing the weight (force) as seen in the strength adaptations or increasing the speed w/ which weight is moved (velocity)
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Describe Power some more: |
Power training allows for increased rate of force production by 1. increasing the number of motor units activated 2. the synchronization between them 3. increasing the speed at which they are activated |
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What are the types of resistance training systems? |
- single set - multiple set - pyramid - superset - drop sets - circuit training - peripheral heart action - split routine - vertical loading - horizontal loading |
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Describe the single set system |
- 1 set per exercise - recommended 2x per wk to promote sufficient development and maintenance of muscle mass. -most beginner clients can start with a single set program to allow for proper adaptive responses of the connective tissue and nervous system before engaging in more rigorous training systems. |
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Describe the multiple set system |
- consists of performing multiple numbers of sets for ea. exercise. - the resistance (load), set and reps are selected according to goals and needs of the client - can be for novice or advance students (but has been show to be superior for advanced clients) -increased volume (sets, reps and intensity) is necessary for further improvement |
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describe the pyramid system |
-involves a progressive or regressive step approach that either increases weight w/ ea. set or decreases weight w/ ea. set.
- light to heavy: perform 10-12reps w/ light load and increase resistance for ea. following set until client can only do 1-2 reps (usually in 4-6 sets)
- heavy to light: perform 1-2 w/ heavy load (after a warm up) then decrease load and increase reps for 4-6 sets. |
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describe the superset system |
- uses two exercises performed in rapid succession of one another.
- multiple variations
- typically involve sets of 8-12 reps w/ no rest between sets
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describe variants of the superset |
1. perform 2 exercises for the same muscle group back to back (to fatigue on body area) - this will improve muscular endurance and hypertrophy b/c the volume of work performed is relatively high - can use 2, 3 (tri-set) or more exercises (giant set) for the target muscle group.
2.perform 2 exercises back to back that involve antagonistic muscle groups (chest/back or quad/ham complex) - allows a significant load on the target muscle during each set - agonist is working while atagonist is resting (and vice versa) |
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Describe drop sets |
- perform exercise and continue the set past the point at which you would usually terminate. Perform to failure then remove a small % of load (5-20%); continue w/ the set completing a small number of reps (usually 2-4)
- repeat several times - a set to failure followed by 3 successive load decrements performed w/ no rest is a triple drop - considered an advanced form of training. |
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describe circuit training |
-consists of a series of exercises performed one after the other w/ minimal rest between ea. exercise - good for clients w/ limited time - typical acute variables include low to moderate # of sets (1-3) w/ moderate to high reps (8-20) and short rest periods (15-60secs) between exercises. |
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describe peripheral heart action system |
- another variation of circuit training that alternates upper and lower body exercises - distributes blood flow between upper/lower extremities potentially improving circulation. -8-20 reps per exercise - beneficial for incorporating an integrated multidimensional program for altering body composition. |
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describe a split routine system |
- involves breaking the body parts up to be trained on separate days -used by body builders - perform numerous exercises on the same day for the same body part to bring about optimal muscular hypertrophy - important to account and allow for ample recovery time. |
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describe vertical load |
- vertical load is a resistance trng sys. used by NASM and follows the OPT model. Progresses a workout vertically down the template by alternating body parts trained from set to set.
1. total body exercises 2. chest 3. back 4. shoulders 5. biceps 6. triceps 7. legs - allows for max rest to body part while min amount of time is wasted on rest. |
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describe horizontal loading |
- performing all sets of an exercise or body part before moving on to the next exercise or body part. for example 3 sets of chest and 3 sets of back. -good for max strength and power w/ longer rest periods required between sets. - can be a metabolic progression if rest periods are limited to 30-90 secs. If same muscle group is forced to work w/ min recovery time it can lead to faster development of metabolic and hypertrophy related adaptations in the muscle. |
