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Psych of BS > Strength and Conditioning > Flashcards

Strength and Conditioning Flashcards

1
Q

FITT Principle

A

-frequency
-intensity (speed, pace, weight)
-time/duration
-type

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2
Q

Volume

A

the amount of work performed (total time/distance per week, number of reps/sets per week)

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3
Q

Overload

A

manipulate frequency, intensity, duration to induce a training response

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4
Q

Specificity

A

exercise should be specific to movements or energy systems required by the athlete’s sport or position

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5
Q

Reversibility

A

losing gains if training becomes reduced or inadequate

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6
Q

Compound/multi-joint movement

A

movement targeting multiple joints/muscle groups

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7
Q

Isolation/single joint movement

A

movement targeting a single muscle or group of muscles

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8
Q

Strength

A

ability to overcome or counteract external resistance by generating force

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9
Q

Power

A

the ability of muscle tissue to exert high force while contracting at a high rate of speed (force x velocity)

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10
Q

Hypertrophy

A

increase in muscle size (due to increase in cell size)

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11
Q

Speed

A

the rate at which someone covers distance (distance per unit time

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12
Q

Agility

A

ability to change directions quickly

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13
Q

Muscular Endurance

A

ability of a muscle or group of muscles to continually contract for an extended period of time

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14
Q

Aerobic Endurance

A

ability to sustain a high percentage of VO2 max for an extended period of time

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15
Q

ATP

A

adenosine triphosphate

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16
Q

Phosphagen System (ATP-PC)

A

provides ATP primarily for short-term, high-intensity activities (resistance training and sprinting) and is highly active at the start of all exercise regardless of intensity

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17
Q

Glycolytic System

A

the ATP resynthesis rate during glycolysis is not as rapid as with the single-step phosphagen system, but, the capacity to produce ATP is much higher due to a large supply of glycogen and glucose compared to CP

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18
Q

Oxidative (aerobic) System

A

the primary source of ATP at rest and during low-intensity activities

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19
Q

Aerobic Capacity

A

maximal amount of oxygen consumed per minute

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20
Q

Anaerobic Capacity

A

maximal amount of high-intensity work that can be performed (J or KJ)

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21
Q

Concentric Contraction

A

contraction in which muscle shortens

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22
Q

Eccentric Contraction

A

contraction in which muscle lengthens

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23
Q

Isometric Contraction

A

contraction in which muscle length does not change

24
Q

Rate of Force Development (RFD)

A

time it takes to develop maximal force, typically used as an index of explosive strength

25
Power Exercises/Explosive Exercises
those activities that enable a muscle to reach maximal force in the shortest possible time
26
Stretch-Shortening Cycle (SSC)
where muscle undergoes an initial lengthening (stretch) before shortening
27
Tempo
the speed at which exercise occurs
28
PR/PB
personal record/best
29
Singles, Doubles, Triples, etc
number of reps completed each set
30
Single-Set System
performing one set of a given exercise (as opposed to performing multiple sets of an exercise)
31
Multiple-Set System (standard exercise order)
performing multiple sets of an exercise before moving on to subsequent exercises
32
Post-Activation Potentiation Training
combining a strength exercise followed by a power exercise
33
Compound Set or Tri-Set
performing 2-3 exercise for similar muscle groups
34
Circuit Training
performing one set of multiple exercise before repeating
35
Supersets
performing alternating exercise for opposing muscle groups
36
Dynamic Effort
training with submaximal loads, 2-5 reps for multiple sets to develop ES and P
37
Pyramid Loading
increasing training load progressively and then decreasing
38
Drop Sets
performing a set to muscular failure with a given load and continuing immediately with additional sets at a lighter load
39
Eccentric Training (Negative Training)
performing eccentric-only work with a load greater than concentric 1RM
40
Forced Reps
performing additional reps past volitional fatigue with the help of a spotter
41
Cluster Set Method
also known as rest-pause sets, utilize inter repetition rest intervals of 10-30s
42
Accommodated Resistance
incorporating bands and chains to free weight exercises to exert isokinetic resistance throughout the full range of motion
43
RPE (rating of perceived exertion)
(6-20 in endurance activities, 1-10 other activities) subjective method of quantifying training intensity based on a scaling system
44
Repetitions in Reserve (RIR)
subjective method of quantifying training intensity by using the amount of potential remaining reps
45
Periodization
a theoretical and practical construct that allows for the systemic, sequential and integrative programming of training interventions into manually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes
46
Microcycle
short term phase of periodization (typically days to weeks)
47
Mesocycle
medium term phase of periodization (typically weeks to months)
48
Macrocycle
long term phase of periodization (typically months to years)
49
Traditional/Linear
traditional method of periodization, blocks (mesocycles) of hypertrophy/endurance, followed strength, then power
50
Concurrent Periodization
periodization style that combines hypertrophy/endurance, strength and power training simultaneously (or concurrently), adjustments are made on a daily or weekly basis
51
Flexible Non-Linear
adjusted based on athlete biometrics
52
Conjugate
not a true form of periodization, based on improving a specific life
53
Deloading/Tapering
a period of training where loads, volume, intensity, ets are reduced in order to allow proper recovery
54
Preparation Phase
general conditioning phase of training used to improve strength, speed, endurance, flexibility, structure and skill
55

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