Principles of strength 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 or HBA1C
A minor component of hemoglobin to which glucose is bound.
HIGH-DENSITY LIPOPROTEIN (HDL)
A lipoprotein that removes cholesterol from the blood. It is sometimes considered the “good cholesterol.”
LOW-DENSITY LIPOPROTEIN (LDL)
The form of lipoprotein in which cholesterol is transported in the blood. It is sometimes considered the “bad cholesterol.”
Triglyceride
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 (ATP)
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
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.
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
One rep max
A single maximum-strength repetition with maximum load.
Syncope
Temporary loss of consciousness related to insufficient blood flow to the brain.
Functional isometrics
The combination of partial repetition training and isometric holds.
ALTERED ARTHROKINEMATICS
Altered movement of joint surfaces
SYNERGISTIC DOMINANCE
When a synergist (helper) muscle takes over a movement pattern when the prime mover fails or is too weak to control the movement.
Proxemics
The study of what is communicated by the way a person uses personal space.
Active listening
Paraphrasing or stating in one’s own words what someone has just said
Empathetic listening
The ability to understand how the clients feel and empathize with them.
Articulation
The ability to pronounce distinctly—to enunciate.
Locomotion
Movement from one place to another.
Bipedal locomotion
A form of locomotion in which a person moves from one place to another using the legs.
Activation exercises
Low-intensity exercises that bring on additional blood flow and activate the nervous control of a muscle. Often used as part of a specific warm-up or as part of corrective exercise programming.
Corrective exercises
Exercise programming used to improve function through assessing and improving muscle imbalances.
