Term
| General Adaptation Syndrome |
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Definition
- term used to describe the body's short-term and long-term reactions to stress
1. Alarm Reaction
-The immediate response to a stressor.
-The body evokes and instant physiological reaction to minimize the threat to homeostasis.
*“Fight” against the stressor or “Flee” the perceived harm of the stressor
2. Resistance
-As the stressor continues, the body uses reserves to maintain homeostasis.
-Human response to danger is in full swing. At this point you are running for your life, lifting a car off another person or engaged in another above-average activity.
3. Exhaustion/Recovery
-The body spends all reserves and loses ability to cope.
-Functions at diminished capacity while it recovers.
-Immune function compromised (FATIGUE) |
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Term
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Definition
1.Eustress: Positive Stress
*Leads to higher health and performance.
2.Distress: Negative Stress
*Decreases health and performance |
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Term
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Definition
Personality Types:
Type A Personality: Hard-driving, overambitious, aggressive, hostile at times, angry, overly competitive.
*Likely to develop Heart Disease/More likely to survive Heart Attack.
Type B Personality: Calm, casual, easy going, not pressured or hurried, seldom set guidelines.
Hardiness (Personality Trait):
-Commitment, Challenge, Control
-High degree of Resilience |
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Term
| Stress Management Techniques |
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Definition
Time Management
Physical Activity
Biofeedback
Progressive Muscle Relaxation
Acupuncture
Tai Chi
Visual Imagery
Autogenic Training
Meditation/Breathing
Yoga
Massage Therapy & Aromatherapy |
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Term
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Definition
Physiological Signs of Stress
Headaches and muscle aches
Dry mouth
Neck and back pain
Loss of appetite
Increased heart rate
Increased urination
Heart palpitations
Increased blood pressure
Rash or acne
Chest pains
Insomnia
Butterflies/upset stomach
Disrupted sleep
Psychological Signs of Stress
Inability to concentrate
Depressed mood
Irritability
Impulsivity
Restlessness
Difficulty remembering things |
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Term
| Benefits of Strength Training |
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Definition
Helps to increase or maintain muscle and a higher resting metabolic rate.
Promotes weight loss and maintenance.
Lessens the risk for injury.
Prevents osteoporosis.
Reduces chronic low‑back pain.
Reduces arthritic pain.
Aids in childbearing.
Improves cholesterol levels.
Promotes psychological well-being.
Helps lower blood pressure and controls blood sugar.
Improves posture, personal appearance, and self image.
Promotes joint stability.
Strength training is an important component for optimal performance in daily activities. |
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Term
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Definition
Metabolism is one of the most significant benefits of maintaining a good strength level.
The increase in muscle mass is called hypertrophy.
More muscle leads to higher resting metabolism.
Gaining or losing muscle will change body metabolism.
At rest each day, a pound of muscle burns approximately 35 calories.
Effect of aging on metabolism
As we get older, we slow down causing our metabolism to slow down.
Lean body mass decreases with sedentary living which slows down the resting metabolic rate.
Even if eating remains unchanged, fat weight is gained.
The metabolism change is mostly due to a reduction in muscle mass.
Exercise=The Fountain of Youth
Metabolism does not have to slow down as we grow older. |
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Term
| Hypertrophy/Atrophy/Sarcopenia |
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Definition
Sarcopenia (a common occurrence as people age) is the loss of lean body mass, strength, and function.
The increase in muscle mass is called hypertrophy.
More muscle leads to higher resting metabolism.
Men experience more muscle hypertrophy with strength training.
The average man has larger muscle fibers than the average woman.
Because of the sex-specific male hormones, each individual fiber has more potential for hypertrophy.
Atrophy is the partial or complete wasting away of a part of the body. Causes of atrophy include mutations (which can destroy the gene to build up the organ), poor nourishment, poor circulation, loss of hormonal support, loss of nerve supply to the target organ, excessive amount of apoptosis of cells, and disuse or lack of exercise or disease intrinsic to the tissue itself. |
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Term
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Definition
Muscular Endurance: the ability to exert submaximal force repeatedly over time.
Depends to a large extent on muscular strength; a given task is easier if the strength capacity is higher.
Determined by
The number of repetitions of a task (sit-ups, pushups, or a percentage of body weight) that can be performed
Or the length of time a given contraction can be sustained.
Highly specific: A high degree of endurance in one body part does not necessarily indicate similarity in other parts |
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Term
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Definition
1. Neural Stimulation
A motor unit is a given motor neuron plus the muscle fibers it innervates.
Motor units in large muscles consist of many fibers (over 1.1,000 fibers controlled by each motor neuron).
Motor units in small muscles (e.g., eye muscles) consist of only a few fibers for precise control.
As the number of fibers innervated and frequency of stimulation increases, so does the strength of the muscular contraction.
2. Types of muscle fiber
Slow-twitch fibers have a greater capacity for aerobic work, are always recruited first during muscular contraction.
Fast-twitch fibers have a greater capacity for anaerobic work, contract faster, produce higher force, and are recruited for quick and powerful movements.
Average person has a 50-50 ratio.
Olympians may have as much as 80% fast or slow twitch fibers.
3. Overload Principle:
Strength gains are achieved:
Through increasing the ability of individual muscle fibers to generate force.
By causing a greater proportion of the total fibers to be recruited simultaneously.
To increase physical capacity, muscles have to be taxed repeatedly beyond their accustomed loads.
Overload can be created by:
Increasing the resistance, number of repetitions, speed of repetitions, and volume (sum of the repetitions performed multiplied by the resistance used).
Decreasing rest interval for endurance improvements or lengthening the rest interval for strength gains.
Using any combination of the above.
4. Specificity of Training:
For a muscle to increase in strength or endurance, the training program must be specific to obtain the desired effects.
“SAID” training or “Specific Adaptation to Imposed Demand.”
If an individual is attempting to improve specific sport skills, the strength‑training exercises performed should resemble as closely as possible the movement patterns encountered in that particular activity or sport. |
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Term
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Definition
1.Slow-twitch fibers have a greater capacity for aerobic work, are always recruited first during muscular contraction.
2.Fast-twitch fibers have a greater capacity for anaerobic work, contract faster, produce higher force, and are recruited for quick and powerful movements.
Average person has a 50-50 ratio.
Olympians may have as much as 80% fast or slow twitch fibers |
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Term
| Principles of Training (Overload, Specificity, SAID, Progression) |
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Definition
1.Overload Principle:
Strength gains are achieved:
Through increasing the ability of individual muscle fibers to generate force.
By causing a greater proportion of the total fibers to be recruited simultaneously.
To increase physical capacity, muscles have to be taxed repeatedly beyond their accustomed loads.
Overload can be created by:
Increasing the resistance, number of repetitions, speed of repetitions, and volume (sum of the repetitions performed multiplied by the resistance used).
Decreasing rest interval for endurance improvements or lengthening the rest interval for strength gains.
2.For a muscle to increase in strength or endurance, the training program must be specific to obtain the desired effects.
“SAID” training or “Specific Adaptation to Imposed Demand.”
If an individual is attempting to improve specific sport skills, the strength‑training exercises performed should resemble as closely as possible the movement patterns encountered in that particular activity or sport.
3.Once the person can lift the resistance more than 12 times, the resistance is increased by 5 to 10 pounds and the person again should build up to 12 repetitions. This is referred to as progressive resistance training. |
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Term
| Phases of Muscle Contractions |
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Definition
1.Isometric (static)
Muscle contractions produce little or no movement, such as pushing or pulling against an immovable object.
Strength gains are specific to the angle of muscle contraction.
Complex equipment is not required.
A critical component of back health conditioning programs.
2.Dynamic (isotonic)
Muscle contractions produce movement, such as extending the knees with resistance on the ankles (leg extension).
Strength is gained through the full range of motion.
More specific to everyday, natural motions.
Consists of two phases:
Concentric (positive resistance): the muscle shortens as it contracts to overcome the resistance.
Eccentric (negative resistance): the muscle lengthens to overcome the resistance, allowing us to lower weights in a smooth, gradual, and controlled manner.
Can be conducted:
Without weights, with exercise bands, free weights, or fixed‑resistance machines to move a constant resistance through a joint's full range of motion - Dynamic Constant External Resistance or DCER |
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Term
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Definition
Neural Stimulation
A motor unit is a given motor neuron plus the muscle fibers it innervates.
Motor units in large muscles consist of many fibers (over 1,000 fibers controlled by each motor neuron).
Motor units in small muscles (e.g., eye muscles) consist of only a few fibers for precise control.
As the number of fibers innervated and frequency of stimulation increases, so does the strength of the muscular contraction. |
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Term
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Definition
The sum of all the repetitions performed multiplied by the resistances used during a strength-training session.
Example:
3 sets x 6 reps with 150 lbs=2,700 training volume.
Used to quantify the amount of work performed in a given training session.
Can be changed by increasing the number of:
Exercises performed, sets done per exercise, reps per set.
High training volumes and low intensities are used to achieve muscle hypertrophy.
Low volumes and high intensities are used to increase strength and power. |
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Term
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Definition
is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period.
Used by athletes to achieve peak fitness and prevent overtraining
Involves cycling of one's training objectives (hypertrophy, strength, and endurance). |
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Term
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Definition
is the property of a system that regulates its internal environment and tends to maintain a stable, relatively constant condition of properties such as temperature or pH. It can be either an open or closed system. In simple terms, it is basically a process in which the body's internal environment is kept stable.
The human body thrives to maintain a constant internal environment: HOMEOSTASIS
Homeostasis is disrupted when a stressor triggers a reaction. |
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Term
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Definition
A set is the number of repetitions performed for a given exercise.
For general fitness, the recommendation is one to three sets per exercise.
Start out with one or two light warm-up sets per exercise using about 50% of the 1 RM followed by one to three sets to near fatigue per exercise
New participants should build up gradually to three sets of maximal repetitions.
Recovery time varies based on individual training goals.
Circuit Training |
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Term
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Definition
Anabolic steroids and human growth hormones produce detrimental and undesirable side effects.
Anabolic steroid use, except for medical reasons and when carefully monitored by a physician, can lead to serious health consequences.
Detrimental effects of anabolic steroids for women
Hypertension
Fluid retention
Decreased breast size
Deepening of the voice
Whiskers, and other atypical body hair growth
Women who take steroids undoubtedly will build heavy musculature, and if they take them long enough, the steroids will produce masculinizing effects. |
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Term
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Definition
Hardiness (Personality Trait):
-Commitment, Challenge, Control
-High degree of Resilience |
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Term
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Definition
| term used to summarize the response of various systems of the human body when under stress. “Wear and Tear” of the body systems. |
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Term
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Definition
Explanatory Style is the habitual manner in which people explain the things that happen to them.
Pessimistic Explanatory Style
Interprets events negatively.
Delays healing time and worsens the course of illness in several major diseases.
Compromises immunity.
Optimistic Explanatory Style
Interprets events in a positive light--every cloud has a silver lining.
Tends to increase the strength of the immune system. |
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Term
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Definition
1. Environmental Stressors: Living conditions and surroundings including traffic, the weather, the condition/location of your dorm or apartment, and the noise levels that you may be exposed to.
2. Physiological Stressors: Sedentary lifestyle, poor nutritional habits, inadequate sleep, and physical illness or injury.
3. Social Stressors:
Difficult relationships with friends, roommates, and family, problems at work, financial difficulties, and academic challenges.
4. Psychological Stressors: Thoughts and perceptions that can cause stress including feelings of inferiority, fears of rejection, negative thinking, and allowing a minor stressor to balloon out of control (called catastrophizing). |
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