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NASM-CPT Ch.13 2013
Resistance Training Concepts
| Question | Answer |
|---|---|
| The resistance training secion of the OPT template requires 3 sections, which are: | filling in exerceses for each body part, the sets, repetitions, tempo, and rest interval based on assessment outcomes of each client. |
| Adaptation is a function of: | General adaptation syndrome + principle of specificity. |
| General adaptation syndrome is a term used to describe: | how the body responds and adapts to stress. |
| Hans Selye stated that: | exercise, including resistance training can be considered a good form of stress called eustress that over time allows the human movement system to adapt and thus be able to maintain homeostasis states under a variety of conditions. |
| 3 stages of response to stress are: | alarm reaction, resistance development, exhaustion |
| initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body. | Alarm Reaction |
| Increased functional capacity to adapt to stressor such as increasing motor unit recruitment. | Resistance Development |
| A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury. | Exhaustion |
| Pain or discomfort often felt 24 - 72 hours after intense exercise or unaccustomed physical activity. | Delayed-Onset Muscle Soreness |
| The body increases it functional capacity to adapt to the stressor. | Resistance Development |
| 4 symptoms of exhaustion are | stress fractures, muscle strains, joint pain, and emotional fatigue |
| What is the dividing of a training program into smaller progressive steps? | Periodization |
| What is the principle that states that the body will adapt to the specific demands that are placed on it? | principle of specificity or SAID |
| Type I is the? | slow twitch, smaller in diameter and slower to produce maximal tension, more resistant to fatigue |
| Type II is the | fast twitch, larger in size, quick to produce maximal tension, and fatigue faster than slow twitch |
| To train at higher intensities, what is necessary? | postural stabilization |
| The body can only adapt if . . . | it has a reason to adapt |
| what refers to the weight and movements placed on the body? | Mechanical Specificity |
| What refers to the speed of contraction and exercise selection? | Neuromuscular Specificity |
| What refers to the energy demand placed on the body? | Metabolic Specificity |
| In general adaptation, there are 3 phases. They are? | alarm phase, resistance development and exhaustion |
| What is the initial reaction to a stressor? | alarm reaction |
| What is the pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity? | DOMS delayed onset muscle soreness |
| What is the term for the body increasing its capacity to adapt to a stressor? | resistance development |
| What is prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system? | exhaustion |
| What are the physiologic benefits of resistance training? | Improved cardiovascular efficiency, beneficial endocrine and serum lipid (cholesterol) adaptations, and increased metabolic efficiency (metabolism) |
| What are the physical benefits of strength training? | Increased tissue (muscle, tendons, ligaments) tensile strength, Increased cross-sectional area of muscle fibers, increased bone density |
| What are the performance benefits from restistance training? | Increased coordination, Increased endurance, increased strength, increased power |
| What are the different ways to manipulate stress (what are the variables)? | sets, reps, intensity, rest periods, exercise selection, etc.) |
| What are the break down injuries? | stress fractures, muscle strains, joint pain, emotional fatigue |
| What is it called when an athlete train beyond the body's ability to recover? | Overtraining |
| What are the symptoms of over training? | decreased performance, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, and mood disturbances. |
| What is SAID | specific adaptation to imposed demands. . . . the body will adapt to the demands imposed on it. |
| What are adaptations that occur from resistance training? | stabilization, muscular endurance, hypertrophy, strength, and power |
| What is the term for being able to support and maintain correct posture during all movements? | Stabilization |
| What is the term for the ability to produce and maintain force production for prolonged periods of time? | Muscular endurance |
| What is the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training? | Muscular Hypertrophy |
| What is the ability of the neuromuscular system to produce internal tension to overcome an external force? | Strength |
| What is the ability of the neuromuscular system to produce the greatest force in the shortest AMOUNT OF TIME? | Power |
| How do you train for power? | increase either force or velocity, this can be achieved by increasing the weight, or the speed with which weight is moved |
| How do you achieve stabilization adaptations? | high reps, low volume and low intensity |
| How do you achieve muscular hypertrophy? | low to intermediate reps ranges with progressive overload lead to muscular hypertrophy. |
| How do you achieve power? | both heavy and light loads must be moved as fast and controlled as possible. |
| What is a single set? | 1 set per exercise. (usually recommended that single-set workouts be performed two times per week. |
| What is performing multiple sets for each exercise? | Multiple Set (like INSANITY) |
| What is increasing or decreasing weight with each set called? | Pyramid - the strip set |
| What is performing a series of exercises, one after the other, with minimal rest? | Circuit training |
| What is a variation of circuit training that uses different exercises for each set through the circuit. | Peripheral heart action |
| What is a split routine? | A routine that trains different body parts on separate days |
| What is vertical loading? | Performing exercises on the OPT template one after the other in a vertical manner down the template. |
| What is horizontal Loading | Performing all sets of an exercise before moving onto the next exercise or body part |
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