Basic Terminology 101

Question 1

A TYPE OF TRAINING WHERE YOU ONLY USE YOUR BODY AS RESISTANCE

Answer 1

CALISTHENICS

Question 2

A TYPE OF EXERCISE THAT TRAINS YOUR MUSCLES TO PRODUCE POWER (STRENGTH & SPEED) AND IS ALSO REFERRED TO AS “JUMP TRAINING”

Answer 2

PLYOMETRICS

Question 3

TYPE OF LIFTING THAT FOCUSES ON INCREASING YOUR 1-REP MAX IN 3 LIFTS: SQUAT, BENCH & DEADLIFT

Answer 3

POWERLIFTING

Question 4

SEEN IN THE OLMYPICS & IS A VERY TECHNICAL SPORT OF 2 LIFTS: “SNATCH” & “CLEAN & JERK”

Answer 4

OLYMPIC LIFTING

Question 5

FOCUSES ON AESTHETICS (HOW YOUR BODY LOOKS) RATHER THAN STRENGTH – TRAINING IS FOCUSED ON HYPERTROPHY, WEIGHT LOSS & CONTEST PREPARATION

Answer 5

BODY-BUILDING

Question 6

MUSCLE LENGTHENS WHILE CONTRACTING – EX. DOWN PHASE OF A BICEP CURL

Answer 6

ECCENTRIC CONTRACTION

Question 7

MUSCLE CONTRACTS BUT DOES NOT CHANGE IN LENGTH – EX. HOLDING A PLANK

Answer 7

ISOMETRIC CONTRACTION

Question 8

MUSCLE SHORTENS WHILE CONTRACTING – EX. UP PHASE OF A BICEP CURL

Answer 8

CONCENTRIC CONTRACTION

Question 9

TYPE OF MUSCLE FIBER THAT USES OXYGEN FOR FUEL, HELPS YOU MOVE SLOWLY & PROVIDES CONTINUOUS ENERGY – EX. DISTANCE RUNNERS, ROWERS.

Answer 9

SLOW TWITCH MUSCLE FIBERS

Question 10

TYPE OF MUSCLE FIBER THAT DOES NOT USE OXYGEN FOR ITS FUEL SOURCE – HELPS YOU MOVE FAST IN POWERFUL BURSTS – EX. SPRINTING, JUMPING

Answer 10

FAST TWITCH MUSCLE FIBERS

Question 11

STRETCHING WHILE STATIONARY

Answer 11

STATIC STRETCHING

Question 12

MOVING WHILE STRETCHING

Answer 12

DYNAMIC STRETCHING

Question 13

THE ABILITY TO MOVE YOUR JOINTS THROUGH THEIR FULL RANGE OF MOTION

Answer 13

MOBILITY

Question 14

PRODUCED IN YOUR MUSCLES WHEN YOU ARE EXERCISING AT HIGHER INTENSITIES DUE TO THE LACK OF OXYGEN IN OUR MUSCLES

Answer 14

LACTIC ACID

Question 15

MICROSCOPIC TEARS IN YOUR MUSCLES AS A RESULT OF EXERCISE/WEIGHT TRAINING - WHICH CAUSES INFLAMMATION AND A HEIGHTENED SENSE OF PAIN.

Answer 15

DELAYED ONSET MUSCLE SORENESS (DOMS)

Question 16

YOUR TRAINING SHOULD BE RELEVANT TO YOUR GOALS & SHOULD MIMIC THE SKILLS & COMPONENTS THAT ARE REQUIRED FOR YOUR ACTIVITY/SPORT.

Answer 16

TRAINING PRINCIPLE - SPECIFICITY

Question 17

YOU MUST CONTINUALLY INCREASE THE DEMANDS ON YOUR BODY TO MAKE GAINS IN MUSCLE SIZE, STRENGTH, OR ENDURANCE

Answer 17

TRAINING PRINCIPLE - PROGRESSIVE OVERLOAD

Question 18

A GUIDE FOR HEALTH-RELATED FITNESS – OUTLINES HOW OFTEN, HOW INTENSE, HOW LONG & THE TYPE OF ACTIVITIES YOU SHOULD DO TO SEE IMPROVEMENT

Answer 18

F.I.T.T. TRAINING (FREQUENCY, INTENSITY, TIME, TYPE)

Question 19

THIS PRINCIPLE STATES THAT IT IS EASIER TO LOSE FITNESS THAN GAIN IT. GAINS CAN BE LOST IN A THIRD OF THE TIME IT TOOK TO DEVELOP THEM

Answer 19

TRAINING PRINCIPLE - REVERSIBILITY

Question 20

WHEN WEIGHT TRAINING - ALLOW 24-48 HRS. OF REST FOR MUSCLE GROUPS. ALSO, MAKE SURE YOU ARE GETTING ENOUGH SLEEP, WATER & PROPER NUTRITION

Answer 20

TRAINING PRINCIPLE - REST & RECOVERY

Question 21

WHAT TYPE OF FITNESS ARE THESE? FLEXIBILITY, CARDIORESPIRATORY, MUSCULAR ENDURANCE & MUSCULAR STRENGTH

Answer 21

HEALTH-RELATED FITNESS

Question 22

WHAT TYPE OF FITNESS ARE THESE? AGILITY, BALANCE, COORDINATION, REACTION TIME, SPEED & POWER

Answer 22

SKILL-RELATED FITNESS

Question 23

WHAT WOULD BE YOUR TRAINING FOCUS?
3-6 SETS
6-12 REPS
30-90SEC. OF REST

Answer 23

HYPERTROPHY (INCREASE MUSCLE SIZE)

Question 24

WHAT WOULD BE YOUR TRAINING FOCUS?
2-3 SETS
12+ REPS
30 SEC. OF REST

Answer 24

MUSCULAR ENDURANCE (TRAINING MUSCLES TO WORK LONGER WITHOUT TIRING)

Question 25

WHAT WOULD BE YOUR TRAINING FOCUS?
2-6 SETS
2-6 REPS
2-5 MINS. OF REST

Answer 25

MUSCULAR STRENGTH/POWER (TRAINING MUSCLES TO LIFT MORE OR BE MORE EXPLOSIVE)

Question 26

AN EXERCISE THAT WORKS MORE THAN ONE MUSCLE AND/OR JOINT AT A TIME.

Answer 26

COMPOUND EXERCISE(S)

Question 27

ANY TYPE OF CARDIOVASCULAR CONDITIONING WHERE OXYGEN IS THE MAIN ENERGY SOURCE

Answer 27

AEROBIC TRAINING/FITNESS

Question 28

TARGETS OR ISOLATES ONE SPECIFIC MUSCLE GROUP OR JOINT

Answer 28

ISOLATION EXERCISE(S)

Question 29

EXERCISE TRAINING WHERE YOU PERFORM QUICK BURSTS OF ENERGY, THAT ARE PERFORMED AT MAXIMUM EFFORT, FOR A SHORT TIME, WHERE GLUCOSE IS THE MAIN FUEL SOURCE.

Answer 29

ANAEROBIC TRAINING/FITNESS