Resistance Training (L16)

These flashcards cover key vocabulary and concepts related to exercise prescription for resistance training.

Musculoskeletal Performance

The ability of the musculoskeletal system to produce force and maintain posture.

Muscular Strength

The maximum amount of force that a muscle or muscle group can generate.

Force

An agent that changes or tends to change the motion of an external resistance.

Newton's 2nd Law

Force (F) is equal to mass (m) multiplied by acceleration (a) (F = ma).

Muscle Coactivation

The simultaneous contraction of agonist and antagonist muscles.

Muscle Architecture

The arrangement of muscle fibers within a muscle.

Joint Position

The angle of a joint during muscle contraction, affecting strength.

Joint Velocity

The speed at which a joint can move during an exercise.

Neural Input

The signals sent from the nervous system to the muscles to initiate contraction.

1-Repetition Maximum (1RM)

The maximum amount of weight that can be lifted for one repetition with proper technique.

Resistance Training Program Variables

Factors that can be manipulated to design a resistance training program.

Exercise Selection

The choice of exercises performed in a training session.

Rest Intervals

The time allocated for recovery between sets and exercises.

Training Volume

The total amount of weight lifted in a training session or over a training cycle.

Repetition Velocity

The speed at which a repetition is performed during exercise.

Muscle Moment Arm

The perpendicular distance from the line of action of the force to the axis of rotation.

Postactivation Potentiation (PAP)

The increase in muscular performance following conditioning contractions.

Isometric Exercise

A type of exercise in which muscle length does not change.

Concentric Exercise

A type of exercise where muscles shorten while producing force.

Eccentric Exercise

A type of exercise where muscles lengthen while producing force.

Actin and Myosin

The primary proteins involved in muscle contraction.

Training Frequency

How often an individual performs resistance training sessions in a given time period.

Supersets

Two sequentially performed exercises that stress two opposing muscle groups.

Compound Sets

Sequentially performing two different exercises for the same muscle group.

Hypertrophy

The increase in the size of muscle fibers due to resistance training.

Muscular Endurance

The ability to sustain prolonged exercise or repeated contractions over time.

Strength Training

A form of exercise aimed at improving muscular strength.

Power Training

Training designed to improve the ability to exert force rapidly.

Aerobic Exercise

Exercise that relies on the aerobic energy system and involves sustained efforts.

Volume-load

The total amount of weight lifted, calculated as sets x reps x weight.

Cadence

The speed of repetitions during an exercise.

Energy System

The body's mechanism for generating ATP for muscular activities.

Recovery Time

The duration needed for muscles to recuperate and repair after exercise.

Acute Force Production

The immediate capability of muscles to produce force.

Metabolic Stress

The physiological response related to demand for energy during and after exercise.

Velocity Training

Choosing specific speeds of movement during strength training.

Training Goals

Desired outcomes from a resistance training program.

Fatigue

A decline in muscle performance and function due to exertion.

Hydration

Maintaining adequate fluid levels before, during, and after exercise.

Nutritional Practices

Dietary habits that support training and recovery.

Training Status

An athlete's current level of fitness and experience.

Split Body Routine

Training alternating muscle groups on different days.

Overall Amount of Physical Stress

Total strain experienced by the body during training.

Fatiguing Abdominal Exercises

Core workouts postponed until the end of a training session.

Core Exercises

Movements that target the muscles of the trunk and abdomen.

Eccentric Load

Applying load during the lengthening phase of muscle action.

Optimal Load

The weight that best facilitates desired training adaptations.

Repetition Maximum Continuum

The relationship between the number of repetitions and the load lifted.

Hypertrophy Strategies

Training methods aimed at increasing muscle size.

2-for-2 Rule

If two or more reps over the last set are achieved for two workouts, increase load.

Supramaximal Intensities

Training loads exceeding 100% of an individual's 1RM.

Training Adaptation

Physiological changes that occur as a result of exercise.