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23 Cards in this Set
- Front
- Back
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General Adaptation Syndrome |
How the body adapts and responds to stress |
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3 Stages of Stress |
Alarm reaction Resistance development Exhaustion |
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Alarm Reaction |
Initial reaction such as increased blood flow. DOMS |
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Resistance Development |
Increased functional capacity to adapt to stressor |
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Exhaustion |
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system / injury |
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Principle of Specificity SAID |
The body will adapt to the specific demands placed on it
Mechanical Neuromuscular Metabolic |
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Mechanical Specificity |
Weight and movements placed on the body |
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Neuromuscular Specificity |
Speed of contraction and exercise selection |
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Metabolic Specificity |
Energy demands on body |
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Muscular Endurance |
Ability to maintain force for a prolonged amount of time |
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Muscular Hypertrophy |
Enlargement of muscular fibers in response to overcoming high volumes of tension |
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Strength |
Ability of neuromuscular system to produce internal tension to overcome a load |
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Power |
Ability of neuromuscular system to produce the greatest amount of force in the shortest period of time |
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Single set |
One set per exercise |
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Multiple set |
Multiple sets per exercise |
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Pyramid |
Up or down in weight |
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Superset |
Two exercises back to back with little to no rest |
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Drop Set |
Performing a set to failure, then removing 5-20% of weight, and continuing set to failure. Repeat. |
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Circuit training |
Performing a series of exercises, one after another, with minimal rest |
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Peripheral Heart Action (Circuit training) |
Uses different exercises for each set throughout circuit -- alternating upper and lower body |
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Split Routine |
Trains different body parts on different days |
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Vertical loading |
Working down a list. PROS - Allows for greatest recovery time CONS - Not a lot of hypertrophy |
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Horizontal loading |
Working across a list PROS - Hypertrophy, max strength/power CONS - Amount of time spent resting |
