Exercise Principles Flashcards
Acclimatization
A physiological adaptation to a new environment (higher altitude, temperature, or humidity). It may take 7 to 12 days to acclimate to different environments.
Example: Adjusting to high altitude
Adherence
A state of continuing an exercise program as prescribed.
Example: Following a workout schedule consistently
Aerobic Activities
Sub-maximal intensity activities that use large muscle groups with energy supplied in the presence of oxygen that can be performed for a long period of time.
Example: Jogging or cycling
Agility
Ability to start, stop, and move the body quickly in different directions.
Example: Changing directions quickly in a soccer game
Anaerobic Activities
High intensity activities during which energy demands exceed the ability to supply oxygen, cannot be performed for a long period of time.
Example: Sprinting
Balance
The ability to maintain a certain posture or to move without falling, symmetrical.
Example: Standing on one leg
Conditioning
Exercise conducted on a regular basis over a period of time (“training”).
Example: Working out three times a week
Coordination
The ability to perform a task integrating movements of the body.
Example: Dancing
Cross Training
Incorporating different modalities of exercise into one’s overall training regimen to avoid over-training, boredom, and/or plateau.
Example: Mixing swimming and weightlifting
Delayed Onset of Muscle Soreness (DOMS)
Muscle soreness that occurs 1-2 days after an exercise training session.
Example: Feeling sore after a tough workout
Efficiency
The ratio of energy expenditure to work output. How well an individual can perform or execute an exercise.
Example: Running with good form
Fartlek (Speed Play)
A form of physical conditioning which alternates fast and slow running over varied terrain for 3-4 miles.
Example: Mixing sprints with jogging
Force
Any push or pull that tends to cause movement.
Example: Lifting weights
Interval Training
A fitness workout that alternates harder and lighter bouts of intensities throughout the session.
Example: HIIT workouts
Overload Principle
To place greater than usual demands upon some part of the body.
Example: Increasing weight in resistance training
Periodization
A specific period of time (weeks, months, or years) over which the frequency, volume, and intensity of training are systematically varied to avoid over-training and to promote continued progress.
Example: Cycling intensity in training
Plyometrics
A method of resistance training that emphasizes the stretching of the muscle prior to the contraction.
Example: Jump squats
Power
The ability to exert muscular strength quickly. Expressed as Force X Speed = Power
Example: Olympic weightlifting
Progressive Overload Principle
Introducing overloads in a systematic manner.
Example: Gradually increasing running distance
Rest
One must plan days of rest to yield an improvement in one’s overall performance.
Example: Resting after a marathon
Active Rest
Days that consist of light, fun activities different from one’s normal workout program.
Example: Yoga on rest days
Passive Rest
Days that consist of doing no activity.
Example: Resting completely
Reversibility
A loss of performance (detraining) in cardiorespiratory endurance, muscular strength and endurance and flexibility can occur when training ceases. One to two weeks of cessation of physical activity can result in a reduction in specific fitness gains.
Example: Losing muscle mass after a break from weightlifting
Specificity Concept
The idea that one should train in a specific manner to achieve a specific outcome.
Example: Training for a marathon to improve running endurance
Speed
The ability to move the body quickly.
Example: Sprinting in a race
Training Effect
Overall positive improvements in the performance of the heart, lungs, and muscles due to conditioning.
Example: Increased cardiovascular endurance
Training Variation
Systematically manipulating training variables to create an overload thereby demanding the body to adapt and improve.
Example: Changing workout routines regularly
