Resistance Training Concepts

Front 1

General Adaptation Syndrome

Back 1

A term used to describe how the body responds to and adapts to stress.

Front 2

Alarm Reaction

(GAS)

Back 2

The initial reaction to the stressor.

Front 3

Resistance Development

(GAS)

Back 3

The body increases its functional capacity to adapt to the stressor.

Front 4

Exhaustion

(GAS)

Back 4

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

Front 5

The SAID Principle

Back 5

A principle that states the body will adapt to the specific demands that are placed on it.

Front 6

Stabilization

(Adaptations for resistance training)

Back 6

The human movement systems ability to provide optimal dynamic joint support to maintain correct posture during all movements.

Front 7

Muscular Endurance

(Adaptations for resistance training)

Back 7

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

Front 8

Muscular Hypertrophy

(Adaptations for resistance training)

Back 8

enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

Front 9

Strength

(Adaptations for resistance training)

Back 9

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

Front 10

Power

(Adaptations for resistance training)

Back 10

The ability of the neuromuscular system to produce the greatest amount of force in the shortest time.

Front 11

Single-Set

Back 11

performing one set of each exercise.

Front 12

Multiple-set

Back 12

performing a multiple number of sets for each exercise.

Front 13

Pyramid

Back 13

increasing (or decreasing) weight with each set.

Front 14

Superset

Back 14

performing two exercises in rapid succession with minimal rest.

Front 15

Drop-sets

Back 15

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

Front 16

Circuit training

Back 16

Performing a series of exercises, one after the other, with minimal rest.

Front 17

Peripheral heart action

Back 17

A variation of circuit training that uses different exercises ( upper and lower body) for each set through the circuit.

Front 18

Split-routine

Back 18

A routine that trains different body parts on separate days.

Front 19

vertical loading

Back 19

Performing exercises on the OPT template one after the other, in a vertical manner down the template.

Front 20

Horizontal loading

Back 20

Performing all sets of an exercise (or body part) before moving onto the next exercise (or body part).