Ace Personal Trainer Manual Chapter 1 Vocabulary

 EXERCISE PHYSIOLOGY

1

specificity training

 The physiological adaptations to exercise are specific to the system worked during the stress of exercise, e.g. Flexibility training usually increases the range of motion of a specific joint, but it is not effective for improving cardiovascular endurance or muscle strength.

2

The principal of specificity of training

For maximum effectiveness, aerobic exercises need to be rhythmic and continuous and involve the large muscle groups:  hip and knee flexors and extensors.

Rhythmic, large muscle movements are essential for an effective increase in blood flow back to the heart.  (See "muscle pump" #3)

3

muscle pump

1. The rhythmic, squeezing action of the large muscles against the veins within them. 
2. Leads to a significant increase in venous return, which is required for effective aerobic conditioning.

4

hip flexors

iliopsoas

 rectus femoris

5

hip extensors

gluteus maximus

hamstrings

6

knee flexors

hamstrings

7

knee extensors

quadriceps