Chapter 12: Concepts of resistance Training Flashcards
Relative Strength
The individual’s body weight in relation to the amount of resistance they can overcome and found with the following calculation: 1RM / body weight = force per unit of body weight.
Maximum Strength
The ability for a muscle (or muscle group) to recruit and engage as many muscle fibers as possible.
Starting Strength
The ability to recruit as many motor units as possible instantaneously at the start of a movement.
Power
The combination of strength and speed—the ability for a muscle to generate maximal tension as quickly as possible.
Speed Strength
The ability of a muscle or muscle group to absorb and transmit forces quickly.
Hypertrophy
An increase in muscular size as an adaptation to exercise.
Visceral Fat
Fat accumulated within the abdomen and around internal organs. It has potentially negative effects on arteries, the liver, and the breakdown of sugars and fats.
Hemoglobin A1C
A minor component of hemoglobin to which glucose is bound.
High-Density Lipoprotein
A lipoprotein that removes cholesterol from the blood. It is sometimes considered the “good cholesterol.”
Low-Density Lipoprotein
The form of lipoprotein in which cholesterol is transported in the blood. It is sometimes considered the “bad cholesterol.”
Triglycerides
The main component of adipose tissue made of three fatty acids and a glycerol molecule.
Linear Strength
Two or more strength variables that are directly correlated to one another.
Nonlinear Strength
Two or more strength variables that are not directly correlated to one another.
Adenosine Triphosphate
An energy-carrying molecule used to fuel body processes.
Creatine Phosphate
A high-energy molecule stored in skeletal muscle, the myocardium, and the brain.
Endurance Strength
The ability to sustain a submaximal activity for a longer duration.
Linear Strength Endurance
Activity that requires a sustained, all-out maximum effort for an extended period.
Nonlinear Strength Endurance Activity
An activity with intermittent activity and rest periods.
General Exercises
Foundational exercises that train overall strength.
Isolation Exercises
Single-joint exercises that primarily activate an individual muscle or muscle group.
Compound Exercises
Multi-joint movement exercises that require the use of multiple muscles or muscle groups.
Specific Exercises
Exercises that directly improve performance and functional capacity.
Explosive Phase 1
eccentric
Explosive Phase 2
amortization
Explosive Phase 3
concentric
Atrophy
The wasting away or loss of muscle tissue
Tapering
A decrease in training volume or frequency to allow the body adequate rest and recovery.
Anaerobic Exercise
Short-duration muscle contractions that break down glucose without using oxygen.
Creatine
An organic compound that aids in the recycling of ATP in the energy systems.
Split-Routine
The division of training sessions by body part or body region.
Total training volume equation
Total training volume = sets x weight x reps
One-Repetition Max
A single maximum-strength repetition with maximum load.
Grip
Hand Placement
Supinated grip
palm faces up toward the ceiling.
Pronated grip
the hand or forearm is rotated, and the palm faces down or back.
Neutral grip
the palms face each other (facing the body’s midline).
Alternated grip
one hand grasps the bar in a supinated position, while the other grasps the bar in a pronated position.
Hook grip
Gripping the thumb between the barbell and fingers.
Open grip
the thumb does not wrap around the bar.
Closed grip
the hand wraps fully around the bar.
Grip strength
The force applied by the hand to pull or suspend a load.
Syncope
Temporary loss of consciousness related to insufficient blood flow to the brain.
Valsalva Maneuver
The act of forcibly exhaling with a closed windpipe, where there is no air that is exiting via the nose or mouth.
Tempo written form
eccentric count : isometric hold count : concentric count : isometric hold count
Muscular endurance tempo
4:0:6:0
Hypertrophy tempo
3:1:3:1
Max strength tempo
3:0:1:0
Power tempo
Fastest controllable tempo
Partial Reps
Repetitions of an exercise intentionally done with a reduced ROM.
Functional Isometrics
The combination of partial repetition training and isometric holds.
Free Weights
Loads that are not attached to an apparatus.
Weight Machines
Pieces of equipment with fixed or a variable range of motion that uses gravity and a load to generate resistance.
Body Weight Exercises
Movements performed with no additional load other than what the exerciser’s body provides.
Single Set
The use of one set per exercise or muscle group.
Multiset
Multiple sets per exercise or muscle group.
Straight Sets
The use of the same weight for every set.
Supersets
Two exercises, typically opposing muscle groups, performed back-to-back followed by a short rest.
Drop sets
Technique in which a set is done until failure or fatigue, the weight is “dropped” or lowered, and the exerciser continues until another failure; can continue for several rounds.
Ascending Pyramids
Lighter weights are used to start the workout, and they get progressively higher with subsequent sets.
German Volume Training
A method in which 10 sets of 10 repetitions are done of an exercise with one minute of rest between sets.
