CH 20, L1: Intro to Resistance Training

General Adaptation Syndrome (GAS)

The way the body responds and adapts to stress.

Eustress

Good form of stress that helps the body adapt over time.

GAS model 3 stages of response to stress:

1. Alarm Reaction

2. Resistance development

3. Exhaustion

Alarm Reaction stage

Initial reaction to the stressor. (Fatigue, joint stiffness, DOMS)

The alarm reaction occurs how many hrs after initial injury?

6-48 hours after initial injury.

DOMS happens how many hrs after stimulus?

Over the course of 24-72 hours.

Does soreness correlate with the magnitude of muscle damage?

Poorly correlated.

The alarm reaction stage stimulates physiological processes like...?

1. Increase in oxygen and blood supply

2. Neural recruitment to working muscles

3. Bone formation

4. Increased joint load and tolerance

5. Connective tissue strengthening

Resistance Development Stage

The body increases its functional capacity to adapt to a stressor.

Exhaustion Stage

Prolonged stress or stress that is intolerable and will produce exhaust to the system.

Exhaustion can lead to:

1. Stress fractures

2. Muscle strains and ligament sprains

3. Joint pain

4. Emotional fatigue

Periodization

Planned manipulation of training variables in an organized way to imporve performance.

Overtraining syndrome

Condition in which the athlete or client experiences fatigue, declining performance, and burnout due to aggressive training schedules.

Overreaching

Temporary condition that involves decrements in performance because of fatigue.

SAID principle (Specific Adaptation to Imposed Demands)

Principle of specificity, describes the body's responses and adaptations to exercise. (Lifting heavy weights produces strength, light weights/high reps produce endurance)

Types of specificity:

1. Specificity of energy systems

2. Of mode of training

3. Of muscle groups and movement patterns

4. Of posture

One of the biggest and most effective ways to apply specificity of training:

Identification of movement patterns and applying them to the training of different disciplines.

Mechanical specificity

Weight and movements placed on the body. (High reps for endurance, Heavy weights for strength)

Neuromuscular specificity

Speed of contraction and exercise selection. (Stability: unstable surfaces; Strength: heavier loads and stable surfaces; Power: Low weights - high velocity).

Metabolic specificity

Energy demand placed on the body. (Aerobic endurance: long bouts of exercise; Anaerobic: longer rest periods to replenish ATP.