Exercise Science and Training Principles Flashcards
What does SAID stand for in training?
Specific Adaptations to Imposed Demands.
What is progressive overload?
Gradually increasing stress on the body to promote adaptation.
Define the term “hypertrophy.”
Increase in muscle size.
What is the principle of specificity?
Training adaptations are specific to the activity performed.
Name three energy systems used during exercise.
Phosphagen, glycolytic, oxidative.
What is the primary energy source for high-intensity activities?
ATP-PC (Phosphagen) system.
What is the recommended rest time for strength training?
2–5 minutes between sets.
What does VO₂ max measure?
Maximum oxygen uptake.
What is the main goal of a warm-up?
Prepare the body for physical activity and reduce injury risk.
What is the “repetition maximum” (RM)?
The maximum weight you can lift for a specific number of repetitions.
Define “isometric contraction.”
Muscle contracts without changing length.
What is the stretch-shortening cycle?
The combination of muscle lengthening (eccentric) and shortening (concentric).
What is a compound exercise?
An exercise that works multiple muscle groups (e.g., squats).
What does RPE stand for?
Rate of Perceived Exertion.
What is plyometric training?
Explosive exercises designed to increase power.
What is the “recovery period” during interval training?
The rest or low-intensity phase between high-intensity intervals.
What is muscular endurance?
The ability of a muscle to perform repeated contractions over time.
What is the primary purpose of cool-down exercises?
Reduce heart rate and aid recovery.
Define “tempo training.”
Controlling the speed of each phase of an exercise.
What is the lactate threshold?
The intensity at which lactate builds up faster than it can be cleared.
