Term
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Definition
Alternative training methods
- Bosu balls
- TRX
- Resistance bands |
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Term
| Pros to bodyweight training |
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Definition
| Develops relative strength, muscular endurance, portable, free |
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Term
| Cons to bodyweight training |
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Definition
| Doesn't develop absolute muscle strength (1 full RM) |
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Term
| Guidelines for bodyweight resistance training |
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Definition
- Stable body position and use strict form
- Use good technique, work through the full ROM
- Should-width apart, feet flat on the ground, heels in contact for ground-based exercises
- Use appropriate grips
- Exhale during the concentric movement and breath in during the eccentric |
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Term
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Definition
| Powerful hip flexor muscle under pelvis |
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Term
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Definition
| Positive modification of the performer after a successful training program |
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Term
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Definition
Small - Type 1
Large - Type 2 |
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Term
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Definition
| Activated when the muscle fires (or recruits more the harder the task is) |
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Term
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Definition
| Brain, spinal cord, and nerves that innervate the muscles |
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Term
| Only __% of muscle tissues are activated during maximal efforts |
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Definition
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Term
| These tissues all adapt positively when introduced to a well-designed resistance training program |
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Definition
| Bone, fascia, and muscle tissue |
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Term
| It takes about _ weeks before you see a difference in muscle mass |
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Definition
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Term
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Definition
| Increase in the size/cross-section area of a muscle (CSA) |
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Term
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Definition
| How muscle fibers are arranged differently in different muscles (at an angle to tendons) |
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Term
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Definition
| Increase in the number of muscle fibers (shown in other species) |
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Term
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Definition
| Cloudy-looking, thin “shrink-wrap” tissue that bundles over other tissues |
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Term
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Definition
| Two types, one in nose and ears and another that’s in your spinal cord and rubs against each other |
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Term
| All 5 of these tissues react to a sufficient stimulus |
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Definition
| Bones, ligaments, tendons, fascia, cartilage |
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Term
| Endocrine system changes are |
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Definition
| acute, they only stay up to 30 mins after the exercise |
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Term
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Definition
| HR x Stroke volume, Systolic pressure |
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Term
| Chronic changes for the heart |
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Definition
| Thickening of the wall of the heart's left ventricle |
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Term
| Chronic changes for the lungs |
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Definition
| Respiratory becomes more efficient |
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Term
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Definition
Loss of the accumulated physiological adaptations following a resistance training program (reversibility)
- 2-4 weeks after stopping
- 50% at 2-months |
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Term
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Definition
| Making muscle fibers smaller |
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Term
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Definition
| Not breathing during an exercise can cause strain and passing out |
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Term
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Definition
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Term
| What exercises should you not spot? |
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Definition
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Term
| Spotting barbell exercises |
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Definition
- Alternated hand grip
- Close to the performer as possible
- Staggered stance
- Shadow spotting 1-in from the bar |
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Term
| Spotting dumbbell exercises |
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Definition
- Stand/kneel near performer's head
- Shadow the performers wrists
- Shadow the lowest half of the dumbbell |
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Term
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Definition
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Term
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Definition
| Can over-train you and can lead to injuries |
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Term
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Definition
| Where you are right now to your goal |
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Term
| PROVIRRBS for principles of exercise |
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Definition
- Progression
- Regularity
- Overload
- Variety
- Individualism
- Realism
- Rest and Recovery
- Balance
- Specificity |
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Term
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Definition
| The training stimulus must gradually increase |
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Term
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Definition
| To achieve a positive training effect, you must exercise often |
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Term
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Definition
| Training stimulus must exceed the normal demands placed on the body |
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Term
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Definition
| Reduces boredom and the potential for overuse injuries and increases motivation and progress |
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Term
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Definition
| There are individual differences with respect to underlying personal attributes and the amount/rate of adaptation to a training stimulus |
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Term
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Definition
| Goals and training exercises/expectations should be realistic |
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Term
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Definition
| Work the same muscles every other day and it allows for the process of adaptation to occur |
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Term
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Definition
| An effective workout program should include aspects that address all fitness components |
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Term
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Definition
| The body adapts to the type and amount of stress placed on it |
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