Resistance Training.txt

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Resistance Training.txt
2012-07-06 11:47:31

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  1. General adaptation syndrome
    The kinetic chains ability to adapt to stresses places on it
  2. Three stages of response to stress
    • Alarm Reaction
    • Resistance Development
    • Exhaustion
  3. Alarm Reaction
    • Initial reaction to a stressor
    • -Activation of protective processes in the body
  4. Resistance Develoment
    Body increases its functional capacity to adapt to stressors such as increasing motor unit recruitment
  5. Exhaustion
    • Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system
    • -Stress fractures, muscle strain, joint pain, emotional fatigue
  6. SAID Principle (specific adaptation to imposed demands)
    The body will specifically adapt to the type of stress places on it
  7. Mechanical specifiity
    Refers to weight and movement places on the body.
  8. Neuromuscular specificity
    Refers to speed of contraction and exercise selection
  9. Metabolic Specificity
    Refers to energy demand placed on the body
  10. Strength
    Ability of neuromuscular system to produce internal tension to overcome an external force
  11. Stabilization Level
    -Muscle fiber type
    -Specific adaptations
    • Focus on recruitment of muscle tissue responsible for postural stability
    • -Type I
    • -High rep schemes with low to moderate volume and intensity in postural position
    • -Muscular endurance, stability
  12. Muscular Endurance
    Ability of body to produce low levels of force and maintain them for extended periods
  13. Stability
    Ability of body to maintain postural equilibrium and support joints during movement
  14. Strength Level Phase 1
    -Fiber type
    • Heavier weight and higher volume of training used to increase recruitment, synchronization and firing rate of motor units
    • -Type II muscle fibers used
    • Strength-endurance, Hypertrophy, Maximal Strength
  15. Strength Endurance Phase 2
    Ability to repeatedly produce higher levels of force for relatively prolonged time
  16. Hypertrophy Phase 3
    Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
  17. Maximal Strength Phase 4
    • Max force that a muscle can produce in a single, voluntary effort, regardless of how fast load moves
    • -All muscle motor units must be recruited
  18. Power Level Phase 5
    • Ability of neuromuscular system to produce greatest possible force in shortest possible time
    • Force x Velocity
    • -Achieved by increasing weight(force) or increasing speed with which weight is moved(velocity)
  19. Singel-Set
    Perform one set each exercise
  20. Multiple-set
    Multiple number of sets each exercise
  21. Pyramid
    Increasing or decreasing weight with each set
  22. Superset
    Performing two exercises in rapid succession with minimal rest
  23. Circuit Training
    Performing series of exercises, one after the other, with minimal rest
  24. Peripheral Heart Action
    Variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit
  25. Split-Routine
    Routine that trains different body parts on separate days
  26. Vertical Loading
    Performing exercises on the OPT template one after the other, in a vertical manner down the template
  27. Horizontal Loading
    Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)