resistance exam 2

alarm

1

resistance

2

exhaustion

3

alarm

in general adaptation syndrome - this occurs when there is a new stress or more stress is applied to system

temporary decrease

the alarm phase results in a __ __ in performance 

resistance

in general adaptation syndrome - this is the toughening of the system driven initially by neurological adaptation sand later through muscular adaptations 

exhaustion

in general adaptation syndrome - this is the reappearance of alarm phase due to extended stress

stimulus

stress to the body classified by magnitude 

positive

magnitude to stimulating stimulus 

neutral

magnitude of retaining stimulus

negative

magnitude of detraining stimulus

adaptation

response to stress

fatigue

initial negative adaptation due to depletion of energy producing substrates

new level of readiness

over time a positive adaptation should occur due to restoration

supercompensation

after stimulus is applied and adequate restoration the body becomes more prepared for a greater stimulus 

• restoration periods between sessions should be planned for max recovery 

1 factor

super compensation is a __ model

fitness after-effect

blue line

change in performance

red line

fatigue after-effect

green line

slower, longer

in the fitness fatigue model, increase in fitness is __ and __ lasting

faster, shorter

in the fitness fatigue model, increase in fatigue is __ and __ lasting

law of accommodation

states if an individual is exposed to the same stress over an extended period, positive adaptations experienced early will no longer be present 

law of variation

states that to avoid accommodation, training plans should be varied over time including exercise selection, intensity, volume, density and timing 

principle of diminishing 

as one trains the magnitude of adaptation decreases - potential ceiling 

progressive overload

gradual increase in the amount of stress (load demand) placed on the body over time - “ideal training”

undertraining

too little stress or too much recovery over extended periods of time

overtraining

too much stress without adequate recover over extended periods of time

overreaching

suggests that after several sessions of intense stress without adequate recovery, once stress is reduced and recovery is increased the body’s response is even greater 

movement specific 

best transferability to goal  - SAID principle 

training age

less experienced athletes will adapt to almost any training program because of their __ __

general physical preparedness (GPP)

multi-lateral training - foundation layer

specific physical preparedness

multi-lateral training - middle layer

skill development

multi-lateral training - top layer

session

single workout

microcycle

involves multiple sessions of training

7-10 days

period of time for a microcycle 

mesocycle

block - include multiple microcycles

2-6 microcycles

period of time for a mesocycle

macrocycle

contains multiple mesocycles

depends on sport

period of time for macrocycle

annual plan

1-3 macrocycles 

preparatory period

includes both general physical prep and specific physical prep

off season

contains most of preparatory period, all of general physical prep and early specific physical prep

pre season

contain remainder of SPP and 1st transition period

in season

competitive period 

post season 

contains 2nd transition period - recovery prioritized 

training days and goals of each day

short term planning for microcycles includes identifying

wave loading

increases in load from previous week by 3-5% across mesocycle

step loading

loading stays the same for consecutive weeks while volume increases across the mesocycle 

overreaching

planned accumulation of fatigue during consecutive microcycles

general preparation

goals are to increase metabolic and anatomical adaptations

• hypertrophy, strength, endurance, injury prevention, technique

specific preparation

goals are to develop basic/fundamental and sport-specific strength

precompetition

phase of continuing to strive for maximal strength and conversion of max strength to power

competition

phase of peaking or maintenance of maximal strength and power

linear

periodization model with the movement of volume to intensity over time

• total amount of work reduces over time as intensity goes up 

• (set x reps) 

block

periodization model that uses specific training time dedicated to specific types of training, physical qualities or adaptations

undulating

periodization model that uses more frequent variations, changing training variables on a daily or weekly basis 

linear

traditional programming characterized by preparatory and competition periods

• entire macrocycle took 1 year 

pronated

overhand grip used with barbell presses and squats

supinated

underhand grip used with chin ups and bicep curls

neutral

grip where knuckles point laterally used with DB rows and close-grip pulldowns 

mixed

alternating grip used with deadlifts and spotting the barbell in bench press

closed

grip where thumb is wrapped around the bar

• bench/incline press

open

grip where thumb does not wrap around the bar 

• false/suicide grip 

• back squat 

hookgrip

thumb positioned under index and middle fingers

• snatch and clean movements

concentric, eccentric

generally it is instructed that athletes exhale through __ movement inhale during __

structural, axial

valsava maneauver is recommended for lifters performing __ exercises that load the __ skeleton 

diaphragm breathing

expiring against closed glottis creating rigid compartments of fluid in lower torso/air in upper torso when combined with contracting the abdomen and rib cage musculature

eccentric, concentric 

using diaphragm breathing: deep breath, begin __ phase, transition to __ phase, slowly exhale 

eyes should be on __ side of the bar from the rack when setting up a bench press 

ensure safety

the number one goal of a spotter is to

take it 

universal cue for spotting is 

load, experience and ability

number of spotters is determined by __, __ and __

face, chest or head

spotting is needed when bar/DB travels over

bench press

most dangerous lift to perform

half distance between top of hip and knee

to promote safety, crossbars in a rack should be placed

85%

belts should not be encouraged with loads less than __% of 1RM

20, 7

mens weightlifting bars are __kg and __ft long and shaft is 28mm

15, 6

womens weightlifting bars are __ kg and __ft long and shaft is 25mm

needle bearing

type of bar used in a power lift where sleeves spin freely with greater whip

strength

type of lift that requires less whip and stiffer bar 

• rotation isn’t necessary 

needs analysis

process of determining the extent to which various qualities/attributes are necessary for a sport or individual athlete/team 

primary/secondary, conditioning, injury and evaluation/testing 

needs analysis establishes focus on __/__ movements, __ protocols, __ prevention and __ battery 

evaluation of sport

in a step 1 needs analysis this component includes: movement/biomechanical and physiological analysis

evaluation of sport

in a needs analysis: analyzes common injury sites/tissues 

time of year, length of season, type of season

evaluation of sport in a needs analysis considers

• ex. preseason/post season/in season

specificity (exercise selection and order)

movement analysis of the sport, common injury sites, muscle actions

exercise selection and order

force/speed requirements and mobility requirements needed for sport

core lifts

receive priority when selecting applicability to sport

one or more large muscle areas

core lifts recruit

structural lifts 

specialized core exercises that emphasize loading the spine 

structural 

involves muscular stabilization of posture when performing the lift 

back squat and deadlift are examples of 

power lift

structural exercise performed explosively and requires CNS involvement

assistive lift

uses machines or smaller muscle groups - generally single joint

assistive lift

assist with muscular imbalances and assist in stabilizing joints 

• may be necessary for rehab purposes

primary lifts 

what lifts give the best transferability to training goals and are within athletes abilities

• included in testing battery/eval  

secondary lifts

what lifts supplement primary lifts

assistance lifts

what lifts aid in injury prevention or address deficiencies

power, structural, other core, assistance lifts

general order of lifts

load

most critical aspect of RT program