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48 Cards in this Set
- Front
- Back
General adaptation syndrome
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The kinetic chain's ability to adapt to stresses placed on it, alarm reaction, resistance development, exhaustion
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Alarm reaction
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Initial reaction to stressor such as increases oxygen and blood supply to the necessary areas of the body
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Resistance development
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After alarm reaction, increased functional capacity to adapt to stressor such as increasing motor unit recruitment
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Exhaustion
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A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury
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Adaptations due to resistance training
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Improved cardiovascular efficiency, endocrine & serum lipids, bone density, lean body mass, less body fat, metabolic efficiency, performance- tissue tensile strength, power, endurance
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Periodization
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Division of a training program into smaller progressive steps that increase the stress placed on the kinetic chain and also allow for sufficient rest and recouperation
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Principal of specificity, specific adaptation to imposed demands (SAID)
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Principle that states that the body will adapt to the type of stressors that are placed on it
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Strength
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The ability of the neuromuscular system to produce internal tension to overcome an external force; stability, endurance, maximal strength, power
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Stabilization adaptations
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Emphasis placed on the nervous system recruiting type I muscle fibers & connective tissues so that they can provide for proper posture & so that the the fibers can later be enlarged with strength training; high reps, low weight, slow velocities; focus on steadying through recruitment of stabilizer muscles due to more unstable conditions & muscular endurance which come primarily form nervous-muscular development.
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Muscular endurance
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The ability of the body to produce low levels of force and maintain them for extended periods, low weight /high reps/minimal rest between sets
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Stability
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The ability of the muscles to maintain postural equlibrium and support the joints during movement; requires muscular endurance; most important adaptation
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Strength endurance
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The ability of the body to repeatedly produce high levels of force for prolonged periods, higher weight/lower reps/minimal rest between sets, superset; exercises in this and other phases of this level are done in more stable conditions to emphasize more prime mover development.
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Hypertrophy
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Enlargement of cross-section of skeletal muscle fibers in response to overcoming force from high volumes of tensions; based on optimal neuromuscular recruitment developed during stabilization phase
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Maximal strength
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The maximum force that a muscle can produce in a single voluntary effort regardless of velocity
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Power
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Ability of the neuromuscular system to produce the greatest force in the shortest time; force x velocity; developed by moving light & heavy loads as fast and as controlled as possible
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Pyramid
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Increasing or decreasing weight with each set, usually 4-6 sets
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Superset
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Performing a few exercises for a body part in rapid succession with minimal rest, types are compound & tri
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Circuit training
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Performing a series of exercises, one after the other, with minimal rest in between; cardio & strength training in one
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Peripheral heart action
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A variation on circuit training that alternates upper and lower body sets through the circuit
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Split routine
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A routine that trains different body parts on different days
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Vertical loading
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Performing exercises one set per exercise; can be done like a circuit with minimal rest between; down the OPT template
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Horizontal loading
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Performing all sets of each exercise before moving on to the next exercise; can result in lots of rest time
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Single set training
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Single set of each exercise, usually 8-12 reps, 2x/wk, as beneficial as multi-set training for beginning clients and preferred for them
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Compound-set
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Type of superset performing sets of exercises followed by a set using antagonistic muscle groups in rapid succession
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Tri-set
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Type of superset performing sets of 3 exercises for the same muscle group in rapid succession
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Acute variables
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Specific variables of the training including reps, sets, intensity, tempo, volume, rest intervals, frequency, duration, & exercise selection
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Repetition
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One complete movement of an exercise usually including concentric, eccentric and isometric muscle actions
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Set/rep/intensity continuum
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Stabilization- 1-2/12-20/50-70%, strength endurance- 1-3/12-20/50-70%, hypertrophy- 2-4/8-12/70-85%, max strength 3-6/1-5/ 85-100%, power 3-6/1-10/30-45%, even advanced strength and power individuals should cycle though the continuum as always staying at the higher stress levels can cause over-training.
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Set continuum
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Less sets at high rep/low intensity, more sets with less reps/higher intensity
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Training intensity
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Level of effort compared to maximal effort, usually a percentage
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Repetition tempo
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The speed at which each rep is performed; eccentric, isometric, concentric; Stabilization slow 4/2/1, strength moderate 2/0/2, power fast
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Rest interval
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Time between sets; Stability 30-90 oxidative & glycolysis, strength 45-5 min ATP-CP & glycolysis, power 2-5 min ATP-CP
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Training volume
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Sets x reps; Inversely related to intensity- high intensity use about 20 reps (eg 4 sets of 6 reps), low intensity 36-75 reps
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Total body stabilization exercises
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Ball squat curl to press, multiplanar step-up balance to overhead press, lunge to 2 arm dumbbell press,squat to 2-arm press, barbell clean
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Chest stabilization exercises
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Ball dumbbell chest press, push-up, flat dumbbell chest press, barbell chest press
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Chest power exercises
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Two-arm medicine ball chest press, rotation chest press
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Back stabilization exercises
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Standing cable row, ball dumbbell row,
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Back strength exercises
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Seated cable row, seated lat pulldown
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Back power exercises
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Ball medicine ball pullover throw, woodchop throw
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Shoulder stabilization exercises
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Single-leg dumbbell scaption, seated stability ball military press,
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Shoulder strength exercises
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Seated db shoulder press
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Shoulder power exercises
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Medicine ball scoop toss, medicine ball side oblique throw,
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Stabilization exercises general concepts
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More single leg or standing 2 leg, db vs barbell or machine,
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Stability resistance exercises principles
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1 leg regress to 2, ball regress to bench, dumbbells vs machine, standing vs sitting
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Leg power exercises
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Squat jump, tuck jump
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Stabilization focus
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Correcting muscle imbalances, improving core, preventing tissue/joint overload, improving cardio & neuromuscular condition, establishing proper movement patterns & technique, progress through challenging proprioception through controlled instability rather than load
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Stabilization progression for beginning clients
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Gradually increase sets 1-3, reps 12-20, keeping intensity around 60%, main progression is instability
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Stabilization progression for conditioned clients
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Gradually increase sets 1-3, decrease reps 20-12, and increase intensity 60-70%
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