Term
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Definition
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Definition
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| Warm up for _-_ mins and start workout no later than _ mins after and after the workout, cool down for _-_ mins. |
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Definition
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Term
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Definition
No movement
EX: Heating pads |
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Term
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Definition
Movement of major muscle groups
EX: Calf touches |
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Term
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Definition
Using movements that are specific to the workout
EX: Lunges |
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Term
| During a workout <_ of blood goes towards working muscles. |
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Definition
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Term
| Cool-Down must be below _ BMP |
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Definition
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Term
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Definition
- Increases core temp and pliability of muscles
- Muscle elasticity depends on blood flow to target muscle
- Lowers the energy rates of metabolic chemical reactions
- Increases disassociation of O2 from hemoglobin to myoglobin (Bohr effects)
- Increases the sensitivity of nerve receptors
- Increase the speed of nerve impulse transmissions |
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Term
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Definition
- Slow aerobic activity
- Active Stretching
- Specific Warm-Up period |
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Term
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Definition
- Raise (Aerobic workout specific warm-up)
- Activate and Mobilize (Stretching)
- Potentiate (Specific Warm-up period) |
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Term
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Definition
| The ability of a joint to move through a full normal ROM (90 degrees - shoulder) |
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Term
| Factors that influence flexibility (genetics): |
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Definition
- Age
- Sex
- Joint structure |
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Term
| Factors that influence flexibility (training): |
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Definition
- Temp
- Activity Level
- Resistance Training
- Work full ROM and both sides |
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Term
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Definition
| Sack-like structure that surrounds most joints |
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Term
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Definition
| When a joint can achieve flexibility greater than the average ROM |
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Term
| Flexibility __ equal stability but stability can __ with flexibility. |
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Definition
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Term
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Definition
- Static (Toe touches)
- Ballistic (Bouncing)
- Dynamic (Twists)
- Proprioceptive Neuromuscular Facilitation (PNF) (Partner Stretches, holding) |
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Term
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Definition
| Stretch 2-5 times a week and to mild discomfort |
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Term
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Definition
- Golgi Tendons (GTs): Triggers a reflex that prevents muscle contraction
- Muscle Spindles: Detect changes in muscle length and rate of change |
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Term
| 5 health related concepts of fitness |
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Definition
- Flexibility
- Muscular Strength
- Muscular Endurance
- Cardiorespiratory
- Body Composition |
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Term
| 6 skill-related components of fitness |
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Definition
- Speed
- Agility
- Power
- Balance
- Coordination
- Reaction/Movement Time |
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Definition
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Definition
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Definition
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Definition
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Definition
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Definition
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Definition
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Definition
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
| Biceps Brachii and Brachialis |
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Definition
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Term
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Definition
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Term
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Definition
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Term
| Brachioradialis and Finger Flexors |
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Definition
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Term
| Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis |
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Definition
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Term
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Definition
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Term
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Definition
| Upper Back Muscle under the Traps |
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Term
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Definition
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Term
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Definition
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Definition
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Definition
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Definition
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Term
| Semitendinosus, Biceps Femoris, Semimembranosus |
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Definition
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Definition
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Definition
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Definition
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Definition
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Definition
| Closer to the center of the body |
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Term
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Definition
| Closer to the side of the body |
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Term
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Definition
| Closer to the main trunk of the body (Shoulder) |
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Term
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Definition
| Farther from the main trunk of the body (Hand) |
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Term
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Definition
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Definition
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Definition
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Term
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Definition
| Shortening of a muscle to get over a force (Pull up) |
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Term
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Definition
| Lengthening of a muscle to that doesn't have enough force to overcome an outside one (Fall down) |
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Term
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Definition
| Muscle involved in doing a movement |
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Term
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Definition
| Muscle that slows down/stops the movement |
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Term
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Definition
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Term
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Definition
| The resistance of the muscle does not change over time (Free Weights) |
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Term
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Definition
| Uses varying resistances throughout the training (Heavier weights over reps) |
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Term
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Definition
| Resistance that changes throughout the range of motion of an exercise (Bands) |
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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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Term
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Definition
FITT-VP
Frequency
Intensity
Time
Type
Volume
Progression |
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Term
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Definition
| The number of days a week you exercise (want to workout over half the days) |
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Term
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Definition
| Working at an activity level that is more difficult than normal |
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Term
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Definition
Duration of the exercise
- There is a trade-off for time and intensity
- Can be counted in mins/laps/reps |
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Term
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Definition
| The mode of activity performed in the exercise session (what kind) |
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Term
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Definition
| Use big muscles which needs constant oxygen supplied to them rhythmically |
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Term
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Definition
The total amount of exercise performed
- Volume = Frequency x Intensity x Time |
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Term
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Definition
| Gradually increasing the training stimulus over time to achieve the desired results |
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Term
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Definition
| Strength + (Distance/Time) |
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Term
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Definition
Push press, push jerk, power clean, power snatch
- Gluteus maximus, quadriceps, hamstrings, gastrocnemius, soleus, deltoids, trapezius |
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Term
| An effective resistance program needs |
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Definition
| Principles of Exercise (PROVIRRBS) + Variables of Training (FITT-VP) |
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Term
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Definition
| Specific, Measurable, Attainable, Realistic, Time-bound |
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Term
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Definition
| Your goals and training status will help determine what to do (specificity plays a role) |
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Term
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Definition
| If you work one muscle you need to work the opposing muscle as well |
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Term
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Definition
Beginner: 1-2 per week
Intermediate: 2-3 per week
Advanced: 3-4+ per week |
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Term
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Definition
| Stressing two opposing muscle groups right after each other |
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Term
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Definition
| Stressing the same muscle group twice right after each other |
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Term
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Definition
- Power, other compound (core), then assistance exercises
- Upper and lower body exercises (alternated)
- “Push” and “Pull” exercises (alternated) |
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Term
| Planning Resistance Training Steps |
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Definition
1. Goal setting
2. Exercise section
3. Training frequency
4. Exercise order
5. Load and repetitions |
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Term
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Definition
| If you can perform 2 extra reps of your workout in your past 2 workouts you can do more |
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Term
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Definition
| Training load x Number of repetitions x number of sets |
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Term
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Definition
Depend based on workout/person
- Strength and Power = 2-5 mins
- Hypertrophy = 0.5/1.5 mins
- Muscular Endurance = 0.5 mins |
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Term
| Cardiorespiratory Endurance |
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Definition
| The capacity to perform sustained, large-muscle, dynamic exercise at moderate to high levels of intensity |
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Term
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Definition
| Includes the heart, blood vessels, and lungs to deliver O2 |
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Term
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Definition
| Heart and vasculature (arteries and veins) and no lungs |
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Term
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Definition
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Term
|
Definition
| Oxygen is somehow involved |
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Term
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Definition
The rate of oxygen consumption by muscle tissue needed to sustain activity (the dot above the V signified rate)
- mL O2/kg/min |
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Term
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Definition
| The maximum rate of oxygen consumption by working muscle tissue |
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Term
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Definition
| Most frequently used method for monitoring CRE training intensity because it’s simple to use and corresponds well with VO2 (linear relationship) |
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Term
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Definition
| Find the radial or carotid artery |
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Term
| Target/training heart rate (THR) |
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Definition
The intensity at which you should be working at to achieve your desired fitness goals with respect to CRE training
- Common method Karvonen
- (HRR x exercise intensity) + RHR |
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Term
| Age-predicted maximum heart rate |
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Definition
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Term
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Definition
| A positive modification to the performer while engaging in an effective CRE training program |
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Term
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Definition
| Ejects oxygenated blood to the rest of the body |
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Term
| Acute responses to cardio training |
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Definition
- Cardiorespiratory Responses
- Oxygen Uptake
- Blood Pressure
- Control of Local Circulation
- Respiratory Responses
- Gas Responses |
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Term
| Chronic responses to cardio training |
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Definition
- Cardiovascular
- Respiratory
- Neural
- Muscular
- Bone and Connective Tissue
- Endocrine
- Additionally results in less body fat |
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Term
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Definition
- Uses large quantity of muscle mass
- Elevates the heart rate continuously
- Cyclical/rhythmic for long periods of time
- Ex: Running, swimming, dancing, rowing |
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Term
| Secondary Aerobic Exercise |
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Definition
- Uses large quantity of muscle mass
- Elevates the heart rate intermediately
- Ex: Soccer, tennis, basketball |
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Term
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Definition
Heart rate, stroke volume, and cardiac output go up
- CO = HR x SV |
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Term
|
Definition
VO2 increases with exercise intensity
- At rest its around 3.5 mL/kg/min |
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Term
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Definition
Blood pressure increases with intensity
- Systolic (120)/Diastolic (80) |
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Term
| Control of Local Circulation |
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Definition
Some arteries open wider to allow more blood flow to certain areas, while other arteries to organ systems because slower to limit oxygenated blood flow
- At rest, 15-20% of your oxygenated blood is going to skeletal muscles, but during work it an go up to 90% |
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Term
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Definition
| Volume of air you exchange per min will be increased with exercise |
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Term
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Definition
| Like the respiratory responses, O2 will be diffuse into your bloodstream and CO2 from your blood will go into the atmosphere across the capillary membrane near the alveoli |
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Term
|
Definition
CO increased meaning a more efficient heart
- Heart rate at rest and heart rate during a given workload will decrease
- Capillary density (exchange of CO2 and O2) will increase |
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Term
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Definition
| Decreased respiration rate when exercising at a minor level |
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Term
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Definition
| Recruits motor neurons more efficiently |
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Term
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Definition
Number and size of the mitochondria increase (converts O2 to usable energy in the cell)
- Myoglobin content increases (protein that transports O2 in the cell) |
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Term
| Bone and Connective Tissue |
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Definition
| Bone and connective tissue also adapt to aerobic exercises but only when the intensity and strain is high enough |
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Term
|
Definition
| Changes in hormone levels and secretion rate occur that allow you to maintain prolonged high aerobic intensities |
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Term
|
Definition
| Conversion of macronutrients into usable energy |
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Term
|
Definition
| Sum of all chemical reactions happening in your body |
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Term
| Fats are metabolized through |
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Definition
| Beta oxidation with oxygen |
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Term
| Carbs are metabolized through |
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Definition
| Glycolysis with/out oxygen |
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Term
|
Definition
| Anaerobic glycolysis because that is used for high intensity |
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Term
|
Definition
| 2 mins of work, 1 min of rest |
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Term
| Good cardiorespiratory/aerobic training is equal includes |
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Definition
1. Goal setting
2. Exercise mode
3. Training frequency
4. Training intensity
5. Exercise duration
6. Exercise progression |
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Term
|
Definition
| Specific, measurable, attainable, realistic, time-bound |
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Term
| 1 method to assess your initial training status |
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Definition
| The 12-minute run/walk test |
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Term
| Training frequency is expressed through |
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Definition
|
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Term
| You should train aerobic exercise _-_ days per week |
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Definition
|
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Term
|
Definition
| True functional aerobic capacity |
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Term
| VO2 and Heart Rate Reserve are |
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Definition
|
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Term
|
Definition
| (MHR-RHR) = (HRR x Intensity %) + RHR |
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Term
| Metabolic equivalent (MET) |
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Definition
| A measure of your metabolism at rest |
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Term
| Rating of perceived exertion (RPE) |
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Definition
| A numerical value to express how hard you think you're working |
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Term
| Rate of progression should not increase more than _ each week |
|
Definition
|
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Term
| Long/Slow Distance Training (LSD) |
|
Definition
Pros: Improved body regulation and beta oxidation
Cons: Insufficient motor neuron recruitment for a race |
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Term
| High-Intensity Interval Training (HIIT) |
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Definition
| The work intervals are at or above 90% each time |
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Term
|
Definition
| A combination of many different training techniques, you make it up as you go |
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Term
| Pace/Tempo Training (Threshold) |
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Definition
| Using the same motor neuron recruitment level you would for a race for an extended period of time (30 mins) |
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Term
|
Definition
| Combines resistance training with aerobic training, short intervals of aerobic training in between resistance sets, good for muscular endurance, not for VO2 |
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Term
|
Definition
| Uses different training modes each workout or uses different exercises within each workout |
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Term
|
Definition
|
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Term
|
Definition
| Speed but in a certain direction |
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Term
|
Definition
| Movement caused by force (d/t)/t |
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Term
| Limits to sprinting/speed |
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Definition
| Rate of force development and proper biomechanics, heel striking is bad |
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Term
| The vestibular system helps by |
|
Definition
| giving us balance (inner ear, core, and big toe) |
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Term
|
Definition
| Peripheral nerves that send signals about the muscular and skeletal system to the CNS |
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Term
|
Definition
| Sensory nerve receives a signal, makes the motor nerve activate which pulls on fibers to make the muscle move |
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Term
|
Definition
| When the muscle is in the concentric phase |
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Term
|
Definition
| When the muscle is in the eccentric phase |
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Term
|
Definition
| Exercises that involve the rapid stretching of a muscle group that is under eccentric stress followed by a rapid concentric contraction |
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Term
| Mechanical model of plyometrics |
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Definition
| During the countermovement (loading), it stores potential energy through stretched muscles |
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Term
| Neurophysiological model of plyometrics |
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Definition
| When the athlete lengthens their muscles, they invoke a muscle spindle reflex which causes the same muscles to contract concentrically (stretch/shortening cycle) |
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Term
| Plyometric training safety |
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Definition
Speed:
5 reps with 60& body weight in 5 seconds
Strength:
1 rep 1.5x your body weight |
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Term
|
Definition
| You structure your training plan in order to complete various training goals over time by using training cycles |
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Term
| General Adaption Syndrome |
|
Definition
| Alarm, Resistance, Supercompensation, Overtraining |
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Term
| The Fitness-Fatigue Paradigm |
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Definition
| Provide enough training load to increase fitness without accumulating too much fatigue |
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