NASM Chapter 12: Resistance-Training Concepts Flashcards

Weight training exercises
Terms Definitions
General Adaptation Syndrome
The kinetic chains ability to adapt to stresses placed on it
Three stages of response to stress
Alarm reaction
Resistance Developement
Alarm Reaction Stage
the initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body.

Part of Selyes the stages of response to stress.
Resistance Development Stage
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.

Part of Selyes the stages of response to stress.
Exhaustion Stage
Prolonged intolerable stressor produces fatigue ans leads to a breakdown in the system or injury.
Division of a training program into smaller, progressive stages.
Principle of specificity or
Specific adaptation to imposed demands
Principle that states that the body will adapt to the specific demands that are placed on it.
Mechanical Specificity
refers to the weight movement placed on the body.

To develop endurance in the leg, light weights must be used over many reps with leg exercises. To develop maximal strength in the chest heavy weights must be used during chest related exercises.
Neuromuscular specificity
refers to the speed of contraction and exercise selections.
Metabolic Specificity
refers to the energy demand placed on the body
The ability of the neuromuscular system to produce internal tension (in the muscles and connective tissue that pull on the bones) to overcome an external force. This applies to the demands of stability endurance, maximal strengt, and power.
Stabilization level of resistance training specific adaptations
muscular endurance
strength level of resistance training specific adaptations
Strength endurance
Maximal strength
Power level of resistance training specific adaptations
Muscular endurance
the ability of the body to produce low levels of force and maintain them for extended periods.

part of the the phase 1, stabilization level of strength training
The ability of the body to maintain postural equilibrium and support joint during movement

part of the the phase 1, stabilization level of strength training
Stabilization level of resistance training uses mostly type _____ muscle fibers.
Strength level of resistance training uses mostly type _____ muscle fibers
Stabilization level of resistance training focuses on ____ repetitions with ____ intensities at _____ velocities
Stregth level of resistance training emphasizes the ______system(s)
nervous and muscular systems
Stabilization level of resistance training emphasizes the ______system(s)
Strength Endurance
Phase 2 of Resistance training

the ability to repeatedly produce higher levels of force for relatively prolonged periods.
Phase 3 of resistance training

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
Maximal Strength
Phase 4 of resistance training

The maximal force that a muscle can produce in a single voluntary effort regardless of velocity.
Phase 5 of resistance training

Ability of the neuromuscular system to produce the greatest force in the shortest time.

force x velocity= power
The single set system
Resistance training system

-Performing one set of each exercise
-usually includes 8-12 reps of each exercise and controlled tempo.
-performed two times a week
-can be starting point for beginning client
The Multiple Set System
Resistance training system

performing a multiple number of sets for each exercise.
-has been shown to be superior to the single set for the advanced client
The Pyramid System
Resistance training system

Increasing (or decreasing) weight with each set
The Superset System
Resistance training system

performing two exercises in rapid succession with minimal rest

Compound set- uses two exercises for antagonistic muscles
Tri-set- three exercises in rapid Resistance training system

succession for same muscle group

Usually involve 8-12 rep with minimal rest
The Circuit-Training System
Resistance training system

Performing a series of exercises, one after the other, with minimal rest
The Peripheral Heart Action System
Resistance training system

A variation of circuit training that used different exercises (upper and lower body) for each set through the circuit.

Individual performs 8-20 reps per exercise

example workout pg 283
The split routine system
Resistance training system

Involves breaking the body up into parts to be training on separate days

example workout pg 284
Vertical Loading
Alternating body parts training from set to set, starting from the upper extremity and moving to the lower extremity.

a client would do a set of each exercise running down the list then start at the top again for the second set.

1. total body exercise
2. chest
3. back
4. shoulders
5.. biceps
6. triceps
7. legs
Horizontal Loading
Performing all sets of an exercise for a body part before moving on to the next exercise or body part
Total body stabilization exercises
Ball squat, Curl to press
Mutiplanar Step-up Balance to Overhead press

pg 287
Total body strength exercises
Squat to Two Arm press
Total body-power exercises
Two-Arm Push Press
Barbell Clean

pg 289
Chest Stabilization Exercises
Ball Dumbell Chest Press
Push up
Chest Strength Exercises
Flat Dumbbell Chest Press
Barbell Bench Press
Chest Power Exercises
Two arm Medicine Ball Chest Pass
Rotation Chest Pass
Back Stabilization Exercises
Standing Cable Row
Ball Dumbbell Row
Back Strength Exercises
Seated Cable Row
Seated Lat Pull Down

pg 298
Back power exercises
Ball Medicine Ball Pullover Throw
Woodchop Throw

pg 300
Shoulder Stabilization Exercises
Single Leg Dumbbell Scaption
Seated Stability Ball Military Press

pg 302
Shoulder Strength Exercises
Seated Dumbbell Shoulder Press
Seated Shoulder Press Machine

pg 304
Shoulder Power Exercises
Medicine Ball Scoop Toss
Medicine ball Oblique Throw

pg 305
Bicep Stabilization
Single leg Dumbbell Curl
Single Leg Barbell Curl
Bicep Strength
Seated Two Arm Dumbbell Bicep Curl
Bicept Curl Machine
Triceps Stabilization
Supine Ball Dumbbell Extensions
prone Ball Dumbell triceps extensions
Triceps Strength
Cable Pushdown
Supine Bench Barbell Triceps Extension
Leg Stabilization Exercises
Ball Squat
Multiplanar Step-op to balance
Leg Strength Exersices
Leg Press
Barbell Squat
Leg Power Exercises
Squat jump
Tuck Jump
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