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General adaptation Syndrome
The kinetic chain's ability to adapt to stresses placed on it
Three stages of stress
- Alarm reaction: Initial reaction to stressor
- Resistance development: Body increases its functional capacity to adapt to the stressor
- Exhaustion: Prolonged intoleratable stressor produces fatigue adn leads to a breadown in the system, or injury
Division of a training program into smaller, progressive stages
Principle of specificity or SPECIFIC ADAPTATION TO IMPOSED DEMANDS (SAID PRINCIPLE)
The body will specifically adapt to eh stype of demand placed on it.
Refers to the weight and movements placed on the body (ie to develop endurance light weights would be used with many reps..to develop strength heavy weights
REfers to the speed of contraction and exercise selection (plyometric exercises for legs vs a slow controlled chest press with heavy weights)
Energy demand placed on body
What two adaptations are acheived during the stabilization level of resistance training?
- Muscular endurance and stability
- Use: Low resistance and high reps
Strength adaptations: high volume, low to mod repititions, and high intensity
Primary Adaptations to strength level-Strength endurance, hypertrophy, maximal strength are the primary adaptations seen in this period of training
The ability of the neuromuscular system to produce internal tension to overcome an external force
The ability of theb ody to produce low levels of force and maintain them for extended periods
The ability of hte body to reapeatedly produce high levels of force for prolonged periods
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension, as seen in resistance training.
The maximum force that a muscle can produce in a single, voluntary effort, regardless of velocity
Power Level resistance training
- Power: The ability of the neuromuscular system to produce the greatest force in the shortest time
- Adaptations-use heavy and light loads fast and controled. Increase in force, velocity creates increase in power
Resistance Training Systems: Single set system
One set of each exercise, usualy 8 to 12 reps, beneficial for strength and hypertrophy gains in the beginning level client
Multiple set system of training
Multiple number of sets for each exercise, with resistance, sets, and repititions adjusted according to the goals or needs of the client, better than single set for the advanced client
Progressive or regressive step approach that either increases weight with each set or decreases weight with each step
Uses a couple of exercises performed in rapid succession of on another, usually 8 to 12 reps with no rest between sets or exercises. Can be compound or tri sets. Good for body builders for muscular hypertrophy and musc endurance
Circuit training system programs
Series of exercises that an individual performs one immediately after the other, good for people with limited time
Peripheral heart action system
another variation of circuit training, alternates upper and lower body exercises
Split routine system
Breaking the body up into parts to be trained on separate days so that more work can be performed for the allotted time per workout. Take into account recovery period, volume, etc
Vertical Loading, alternating body parts trained from set to set starting at the upper body and going to the lower body
Horizontal Loading: Performing all sets of an exercise or body part before moving on the next exercise or body part
Total Body Stabilization Exercises
Ball squat, curl to press. Multiplanar step u balance to OH press.
Total body strength exercises
Lunge to two arm dumbell press, squat to two arm press
Total Body Power Exercises
Two arm push press, barbell clean.
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