Section 5 Definitions Flashcards
integrated training
training concept that applies all forms of exercise (flexibility, cardio, core, balance, plyometrics, SAQ and resistance training) into one system
self-efficacy
one’s belief that they can complete a task, goal, or performance; self confidence
progressive overload
increasing the intensity or volume of exercise programs using systematic and gradual approach
fundamental movement patterns
common and essential movements performed in daily life and are involved in exercise motions within a training session
hypertrophy
enlargement of an organ or tissue, in this context used to describe the enlargement of skeletal muscle
posture
relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting
unilateral
relating to one side of the body
bilateral
relating to two sides of the body
ROM
degree to which specific joints or body segments can move, often measured in degrees
acute variables
important components that specify how each exercise is to be performed, aka exercise training variables
repetition
one complete movement of an exercise
set
group of consecutive repetitions
training intensity
individual’s level of effort compared with their own max effort, x/10
rest interval
time taken to recuperate between sets
training volume
sum of the reps performed in a given set during each training session, multiplied by the resistance used
supersets
two exercises performed back-to-back in rapid succession with no or minimal rest between. first exercise strength-focused, second stability-focused using same muscle group
rate of force production
ability of muscle to exert maximal force output in a minimal amount of time
flexibility
the normal extensibility of soft tissues that allows for a full ROM of a joint
extensibility
capability to be elongated or stretched
ROM
the degree to which specific joints or body segments can move; often measured in degrees
mobility
optimal flexibility and joint ROM; ability to move freely
myofascial
the body’s connective tissue that includes muscle and fascia
relative flexibility
the process in which the body seeks the path of least resistance during the functional movements
human movement system (HMS)
the collective components and structures that work together to move the body; muscular, skeletal and nervous systems
soft tissue
issues connecting, supporting, and surrounding bodily structures and organs
postural distortion patterns
predictable patterns of muscle imbalances
muscle imbalance
when muscles on either side of a joint have altered length-tension relationships
force-couple relationships
synergistic action of multiple muscles working together to produce movement around a joint
osetokinematics
the visible movement of limbs
arthrokinematics
the description of joint surface movement: roll, glide/slide, spin
reciprocal inhibition
the inhibitory signal sent to an antagonist muscle when the agonist muscle receives the signal to contract
altered reciprocal inhibition
occurs when an over active agonist decreases the neural drive to its functional agonist
overactive
elevated neural drive causes a muscle to be held in a chronic state of contraction
underactive
when a muscle is experiencing neural inhibition and limited neuromuscular recruitment
synergistic dominance
neuromuscular phenomenon when synergist muscles take over for the inhibited prime mover (hamstrings in hip extension with inhibited gluteal complex)
altered length-tension relationship
when a muscle’s resting length is too short or long, reducing the amount of force it can produce
neuromuscular efficiency
the ability of the nervous system to recruit the correct muscles to produce and reduce force and dynamically stabilize the body in all 3 planes of motion
muscle spindle
sensory receptor within muscles running parallel to the muscle fibres, reports change in muscle length and rate of change to CNS
stretch reflex
the response from the CNS when the muscle spindles report a change, protective measure to stop the body from stretching too far too fast, contracts muscle
Golgi Tendon Organ (GTO)
specialized sensory receptor located where muscle transitions into tendon. sensitive to changes in muscular tension and the rate of that change
autogenic inhibition
response from the CNS when the GTOs fire. protective to make sure you don’t rip muscles off of bones. inhibitory effect, muscles relax
lengthening reaction
when a muscle is lengthened, a cascade or neurological reactions occur that allow muscle to be stretched
static stretching
muscle is passively lengthened to the point of tension and held for a set amount of time 2-5 minutes
pattern overload
consistently repeating the same pattern of motion over long periods of time that can lead to dysfuntion or injury
cumulative injury cycle
cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesion, altered neuromuscular control, and muscle imbalances
nociceptors
pain receptors located in the skin and fascial connective tissues
Davis’s law
states that soft tissue models along the line of stress
collagen matrix
a complex meshwork of connective tissue, including collagen proteins
self-myofascial techniques
used for treating and breaking up adhesions of the fascia and surrounding muscle tissues - foam rolling, self-massage
fascial system
web of connecting fibres found just under the skin
mechanical effect
having a physical effect
neurophysiological effect
having an effect on the nervous system
delayed-onset muscle soreness (DOMS)
pain or discomfort, often felt24-72 after intense exercise or unaccustomed physical activity
stretch tolerance
the ability to experience the physical sensations of stretching to reduce the discomfort felt at the end range of motion
active stretching
stretching using agonists and synergists to dynamically move the joint into a ROM; holding stretch position for 1-2 seconds, 5-10 reps
dynamic stretching
uses the force production for a muscle and the body’s momentum to take a joint through the full available ROM
activities of daily living (ADL)
fundamental tasks needed to manage basic self-care activities such as bathing, dressing, grooming, meal preparation, feeding, and homemaking
cardiorespiratory fitness
the ability of the circulatory and respiratory systems to provide the body with adequate oxygen during activity
rate of progression
process and speed from which frequency, intensity, time, and type are increased
adherence
level of commitment to a behaviour or plan of action
morbidity
state of having a disease
mortality
state or risk of death or dying
frequency
number of training sessions in a given timeframe
intensity
level of demand placed on the body by a given activity
Tanaka formula
mathematical formula to estimate an individual’s maximal heartrate: 208- (0.7age)
target heart rate
predetermined exercising heartrate
talk test
aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels
ventilatory threshold (Tvent)
point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic energy production
time
duration an individual is engaged in a given activity
type
mode of physical activity in which an individual is engaged
overtraining
excessive frequency, volume, or intensity of training, resulting in reduction of performance, can also be caused by a lack of proper rest and recovery
HIIT
exercise training method defined by intervals of near-maximal intensity broken up bu relatively short rest periods
steady-state (SS) exercise
aerobic exercise that remains at a relatively constant intensity including a stable HR and oxygen consumption
enjoyment
the amount of pleasure derived from performing a physical activity
volume
total amount of work performed in each timeframe, typically 1week
nonexercise activity thermogenesis (NEAT)
energy expenditure through ADL
progression
way an exercise program advances in intensity and/or volume to continually challenge the individual
general warm-up
low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following
specific warm-up
low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following
principle of specificity
states that the body will adapt to the specific demands that are placed on it. Specific Adaptations to Imposed Demands (SAID) principle
midpoint
refers to the intensity level between VT1 and VT2
ventilation
process by which oxygen is transferred to the muscles from the lungs
inspiration
process of contracting the inspiratory muscles to move air into the body
core stability
the ability of an individual to maintain a given posture adequately stabilizing the spine while the extremities are moving
core endurance
the ability to control the motion of the spine over a given longer duration
core strength
the ability to control the motion of the spine
core
the structures that make up the LPHC, lumbar spine, pelvic girdle, abdomen, hips
type 1 (slow twitch) muscle fibres
muscle fibres that are small in size, generate lower amounts of force, and are more resistant to fatigue
kyphotic/kyphosis
normal curvature of thoracic spine, convex
scoliosis
abnormal lateral curve of the spine “s-curve”
awing-in maneuver
maneuver used to recruit the local core stabilizers by drawing the navel toward the spin
bracing
contracting the global abdominals such as the rectus abdominis and obliques at the same time
centre of gravity
approximate midpoint of the body; while the location may vary between individuals, typically located in the midpoint of the trunk
