General Adaptation Syndrome
How many stages of the General Adaptation Syndrome are there?
Three
What is defined as an individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage?
Training Intensity
Describe "endurance"
Performing an exercise for a prolonged period of time
What is defined as the body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements?
Stabilization
What resistance training system involves a progressive or regressive step approach that either increases or decreases weight with each set?
Pyramid System
What is an example of someone in the Alarm Reaction phase of the General Adaptation Syndrome; what will the individual experience?
The person is experiencing delayed-onset muscle soreness.
How heavy should the medicine ball be when performing the soccer throw exercise?
No more than 10% of body weight
Force x velocity is known as __________________.
Power
What is defined as the ability to produce and maintain force production for prolonged periods of time?
Muscular Endurance
Which approach involves performing a set to failure, then removing a small percentage of the load and continuing with the set?
Drop set
What is an example of an individual in the exhaustion stage of the general adaptation syndrome?; what is the individual likely to experience?
Injury, like an ACL sprain
A client is performing a push-up exercise with a 4-3-2-1 repetition tempo. For how many seconds is the ECCENTRIC muscle action performed?
4 seconds
Define "hypertrophy"
The enlargement of skeletal muscle fibers
What is defined as 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 a variation of circuit training that alternates upper body and lower body exercises throughout the circuit?
Peripheral Heart Action System
Please describe the "General Adaptation Syndrome"; what does it mean?
The GAS describes the way in which the body responds and adapts to stress; there are three phases. The body can either adapt to a stressor/challenge in a positive or negative way.
A client is performing a push-up exercise with a 4-3-2-1 repetition tempo. For how many seconds is the CONCENTRIC muscle contraction performed?
2 seconds
A principle stating that the body will adapt to the specific demands that are placed on it is known as __________________________.
Specificity
A scheme of 2 sets, 20 repetitions, 50% 1RM, would be best for which type of adaptation?
Stabilization and muscular endurance
Performing one set of each exercise or muscle group before returning for your next set is called
Vertical Loading
Please describe "Resistance Development" as it relates to the General Adaptation Syndrome
The body increases its functional capacity to adapt to a stressor; the body's abilities rise to meet the level of the challenge. The body becomes stronger.
Please describe the relationship between Reps and Intensity
They have an inverse relationship. When reps are low, weight is heavy; when reps are high, weight is light.
If someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength. What is this an example of?
SAID Principle (Specific Adaptation to Imposed Demands)
A scheme of 5 sets, 5 repetitions, 85% 1RM, would be best for which type of adaptation?
Maximal Strength
Performing all sets of an exercise or muscle group before moving on to the next is called
Horizontal Loading