Exercise Science and Strength Training Foundations

Comprehensive vocabulary flashcards covering muscle physiology, energy systems, biomechanics, exercise programming, and legal/safety standards in strength and conditioning.

Bilateral deficit

The term used when the force produced by both limbs together is less than the sum of the force produced by the single limbs individually.

phase one and two number of sets

1 to 3

phase 2 number of sets

3 to 6

phase 4 number sets

4 to 6

acute variables

Sets, reps, intensity, rest, frequency, exercise, order, etc.

vertical loading

Alternating body parts trained from set to set starting with upper and moving towards a lower

Example. Total body, chest, back, shoulders, biceps, triceps, leg legs.

OPT phase: 2-4

mechanical specific

Weight and movement placed on the body

neuromuscular specificity

Speed of contraction and exercise selection

metabolic specificity

The energy demand placed on body

horizontal loading

Performing all sets of exercise or body part before moving onto the next exercise

5 movement patterns

squat, hinge, push, pull, core

Phase 1+2 number of reps

12 to 20

phase 3 number of reps

6 - 12

Phase 4 number of reps

1-5

phase 1 and two tempo

4211

phase 3 tempo

2020

phase 4 tempo

1000

phase 1 and two rest time

30-60 sec

phase 3 rest time

30 to 90 seconds

phase 4 rest time

3-5 minutes

Selective recruitment

The ability to skip directly to high-threshold motor units during explosive moves like plyometrics.

Neurological factors

The primary reason pre-adolescents experience increased strength without an increase in muscle size.

Neural Drive

The brain's ability to recruit motor units; it is primarily responsible for early strength gains.

Cardiac output

The volume of blood pumped by the heart per minute, measured in liters.

Cardiac Output Formula

$$HR \times \text{Stroke Volume}$$

Diastolic BP

The pressure exerted against arterial walls during the relaxation phase of the heart.

Lock-and-key theory

The principle stating that a specific hormone interacts only with a specific receptor.

Cross-reactivity

Occurs when a receptor interacts with hormones other than its primary designated hormone.

Anabolic hormones

Hormones, such as Testosterone, that function to build and repair body tissues.

Catabolic hormones

Hormones, such as Cortisol, that break down protein to be used for energy.

Size principle

The principle explaining how motor units are recruited in order according to their recruitment threshold.

Oxidative System

An energy system used for long-duration activities (exceeding $3\,\text{min}$) that utilizes fats and carbohydrates.

1st Class Lever

A lever where the fulcrum is located in the middle, such as in neck extension.

2nd Class Lever

A lever where the load is located in the middle, such as in a calf raise.

3rd Class Lever

A lever where the effort (force) is in the middle; this is common in most human limbs and bicep curls.

All-or-None

The principle that if a motor unit fires, all the muscle fibers it innervates will contract at $100\%$.

Hypertrophy

An increase in the size of muscle fibers, which typically manifests after $4$ to $8$ weeks of training.

Weight Belts

Support equipment that should only be used for near-maximal lifts that place significant stress on the lower back.

LTAD Model

The Long-Term Athletic Development model; a $7$-stage plan for growth that suggests kids should play many sports to build physical literacy.

Phosphagen system

An energy system used for high-power, short-duration activities lasting less than $10\,\text{seconds}$, such as a vertical jump.

Lactate Threshold

The exercise intensity level at which lactate production exceeds the body's ability to clear it, rising above baseline levels.

Motor Unit

Consists of a single motor neuron and all the muscle fibers it innervates.

Valsalva Maneuver

A breathing technique with the glottis closed that creates intra-abdominal pressure to stabilize the torso.

Proximal

A directional term meaning toward the center of the body or toward the point of attachment.

Axial Skeleton

The skeletal division consisting of the skull, vertebral column, ribs, and sternum.

Agonist

The prime mover muscle responsible for a specific movement.

Antagonist

The muscle that opposes or slows down the movement of the agonist.

Muscle spindles

Proprioceptors sensitive to changes in muscle length and the rate of stretch; they facilitate muscle activation.

Golgi Tendon Organs (GTOs)

Proprioceptors sensitive to tension that cause muscle relaxation via autogenic inhibition.

PNF Stretching

Proprioceptive Neuromuscular Facilitation; a stretching technique using autogenic and reciprocal inhibition to improve range of motion.

Macrocycle

The largest periodization cycle, typically encompassing an entire training year.

Speed

The ability to move as fast as possible in one direction; the product of stride rate and stride length.

Agility

The ability to start, stop, and change direction in response to a stimulus while maintaining postural control.

Quickness

The ability to react to a stimulus (reaction time) and change body motion accordingly.

Frontside Mechanics

Running mechanics involving triple flexion: hip flexion, knee flexion, and ankle dorsiflexion.

Backside Mechanics

Running mechanics involving triple extension: hip extension, knee extension, and ankle plantar flexion.

Liability

The legal responsibility or duty to act in a manner that prevents injury.

Negligence

A failure to act as a reasonable and prudent person would under similar circumstances.

Mission Statement

A sharply focused, short statement of purpose that defines the reason an organization exists.

Stretch-Shortening Cycle (SSC)

The basis of plyometric exercise involving three phases: eccentric (stretch), amortization (transition), and concentric (shortening).

Amortization

Phase II of the Stretch-Shortening Cycle; the critical transition period between eccentric and concentric actions that must be kept short.

Transverse Plane

An anatomical plane that divides the body into Superior (top) and Inferior (bottom) sections.

Sagittal Plane

An anatomical plane that divides the body into Left and Right sections.

Sarcomere

The smallest functional contractile unit of skeletal muscle.

Isometric Contraction

A muscle contraction where tension is created but the muscle length does not change.

Cori Cycle

The physiological process where blood lactate is transported to the liver and converted back into glucose.

Myosin

The thick filament within a muscle fiber.

Actin

The thin filament within a muscle fiber.

Peripheral Heart Action (PHA)

A training system that alternates upper and lower body exercises to improve circulation.

General Adaptation Syndrome (GAS)

The body's three-stage response to stress: Alarm Reaction, Resistance Development, and Exhaustion.

SAID Principle

Specific Adaptations to Imposed Demands; the concept that the body adapts specifically to the type of demand placed upon it.

Power

$\text{Force} \times \text{Velocity}$; the ability to produce the greatest force in the shortest time.

pyramid system

heavy to light, weight or light to heavy

OPT phase: 2-4

Super set

repeated exercise exercises for same muscle group

OPT phase : 3-5

complex training

alternating heavyweight training player for same muscle

OPT phase: 3-5

Drop set

set to failure, drop weight, then go to failure again

OPT phase: 3-5

Press pause set

Moderately heavy loading with short rests nervous

Circuit training

series of exercise exercises with minimal rest

OPT phase : 1-2