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General adaptation syndrome
The kinetic chains ability to adapt to stresses places on it
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Three stages of response to stress
- Alarm Reaction
- Resistance Development
- Exhaustion
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Alarm Reaction
- Initial reaction to a stressor
- -Activation of protective processes in the body
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Resistance Develoment
Body increases its functional capacity to adapt to stressors such as increasing motor unit recruitment
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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
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SAID Principle (specific adaptation to imposed demands)
The body will specifically adapt to the type of stress places on it
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Mechanical specifiity
Refers to weight and movement places on the body.
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Neuromuscular specificity
Refers to speed of contraction and exercise selection
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Metabolic Specificity
Refers to energy demand placed on the body
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Strength
Ability of neuromuscular system to produce internal tension to overcome an external force
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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
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Muscular Endurance
Ability of body to produce low levels of force and maintain them for extended periods
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Stability
Ability of body to maintain postural equilibrium and support joints during movement
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Strength Level Phase 1
-Fiber type
-Adaptations
- 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
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Strength Endurance Phase 2
Ability to repeatedly produce higher levels of force for relatively prolonged time
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Hypertrophy Phase 3
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
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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
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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)
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Singel-Set
Perform one set each exercise
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Multiple-set
Multiple number of sets each exercise
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Pyramid
Increasing or decreasing weight with each set
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Superset
Performing two exercises in rapid succession with minimal rest
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Circuit Training
Performing series of exercises, one after the other, with minimal rest
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Peripheral Heart Action
Variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit
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Split-Routine
Routine that trains different body parts on separate days
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Vertical Loading
Performing exercises on the OPT template one after the other, in a vertical manner down the template
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Horizontal Loading
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
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