Basic Terminology 101 Flashcards
A TYPE OF TRAINING WHERE YOU ONLY USE YOUR BODY AS RESISTANCE
CALISTHENICS
A TYPE OF EXERCISE THAT TRAINS YOUR MUSCLES TO PRODUCE POWER (STRENGTH & SPEED) AND IS ALSO REFERRED TO AS “JUMP TRAINING”
PLYOMETRICS
TYPE OF LIFTING THAT FOCUSES ON INCREASING YOUR 1-REP MAX IN 3 LIFTS: SQUAT, BENCH & DEADLIFT
POWERLIFTING
SEEN IN THE OLMYPICS & IS A VERY TECHNICAL SPORT OF 2 LIFTS: “SNATCH” & “CLEAN & JERK”
OLYMPIC LIFTING
FOCUSES ON AESTHETICS (HOW YOUR BODY LOOKS) RATHER THAN STRENGTH – TRAINING IS FOCUSED ON HYPERTROPHY, WEIGHT LOSS & CONTEST PREPARATION
BODY-BUILDING
MUSCLE LENGTHENS WHILE CONTRACTING – EX. DOWN PHASE OF A BICEP CURL
ECCENTRIC CONTRACTION
MUSCLE CONTRACTS BUT DOES NOT CHANGE IN LENGTH – EX. HOLDING A PLANK
ISOMETRIC CONTRACTION
MUSCLE SHORTENS WHILE CONTRACTING – EX. UP PHASE OF A BICEP CURL
CONCENTRIC CONTRACTION
TYPE OF MUSCLE FIBER THAT USES OXYGEN FOR FUEL, HELPS YOU MOVE SLOWLY & PROVIDES CONTINUOUS ENERGY – EX. DISTANCE RUNNERS, ROWERS.
SLOW TWITCH MUSCLE FIBERS
TYPE OF MUSCLE FIBER THAT DOES NOT USE OXYGEN FOR ITS FUEL SOURCE – HELPS YOU MOVE FAST IN POWERFUL BURSTS – EX. SPRINTING, JUMPING
FAST TWITCH MUSCLE FIBERS
STRETCHING WHILE STATIONARY
STATIC STRETCHING
MOVING WHILE STRETCHING
DYNAMIC STRETCHING
THE ABILITY TO MOVE YOUR JOINTS THROUGH THEIR FULL RANGE OF MOTION
MOBILITY
PRODUCED IN YOUR MUSCLES WHEN YOU ARE EXERCISING AT HIGHER INTENSITIES DUE TO THE LACK OF OXYGEN IN OUR MUSCLES
LACTIC ACID
MICROSCOPIC TEARS IN YOUR MUSCLES AS A RESULT OF EXERCISE/WEIGHT TRAINING - WHICH CAUSES INFLAMMATION AND A HEIGHTENED SENSE OF PAIN.
DELAYED ONSET MUSCLE SORENESS (DOMS)
YOUR TRAINING SHOULD BE RELEVANT TO YOUR GOALS & SHOULD MIMIC THE SKILLS & COMPONENTS THAT ARE REQUIRED FOR YOUR ACTIVITY/SPORT.
TRAINING PRINCIPLE - SPECIFICITY
YOU MUST CONTINUALLY INCREASE THE DEMANDS ON YOUR BODY TO MAKE GAINS IN MUSCLE SIZE, STRENGTH, OR ENDURANCE
TRAINING PRINCIPLE - PROGRESSIVE OVERLOAD
A GUIDE FOR HEALTH-RELATED FITNESS – OUTLINES HOW OFTEN, HOW INTENSE, HOW LONG & THE TYPE OF ACTIVITIES YOU SHOULD DO TO SEE IMPROVEMENT
F.I.T.T. TRAINING (FREQUENCY, INTENSITY, TIME, TYPE)
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
TRAINING PRINCIPLE - REVERSIBILITY
WHEN WEIGHT TRAINING - ALLOW 24-48 HRS. OF REST FOR MUSCLE GROUPS. ALSO, MAKE SURE YOU ARE GETTING ENOUGH SLEEP, WATER & PROPER NUTRITION
TRAINING PRINCIPLE - REST & RECOVERY
WHAT TYPE OF FITNESS ARE THESE? FLEXIBILITY, CARDIORESPIRATORY, MUSCULAR ENDURANCE & MUSCULAR STRENGTH
HEALTH-RELATED FITNESS
WHAT TYPE OF FITNESS ARE THESE? AGILITY, BALANCE, COORDINATION, REACTION TIME, SPEED & POWER
SKILL-RELATED FITNESS
WHAT WOULD BE YOUR TRAINING FOCUS?
3-6 SETS
6-12 REPS
30-90SEC. OF REST
HYPERTROPHY (INCREASE MUSCLE SIZE)
WHAT WOULD BE YOUR TRAINING FOCUS?
2-3 SETS
12+ REPS
30 SEC. OF REST
MUSCULAR ENDURANCE (TRAINING MUSCLES TO WORK LONGER WITHOUT TIRING)
