Training Considerations and Common Injuries (Vocabulary Flashcards)

A set of vocabulary flashcards capturing key terms and concepts from the lecture notes on training considerations, age/gender factors, injuries, and conditions like rhabdomyolysis.

Concurrent training

Using both anaerobic and aerobic training within a single program; adaptations to the two types can conflict, so sequencing may depend on whether the goal is aerobic development or anaerobic improvements.

Aerobic development

Improvements in the body's ability to use oxygen and sustain cardio activity; can be affected by concurrent training if anaerobic goals are primary.

Anaerobic development

Improvements in hypertrophy, strength, or power; may be limited by concurrent aerobic training if aerobic goals are prioritized.

Mitochondrial density

Density of mitochondria in muscle cells; increases with aerobic adaptations and endurance training.

Capillary density

Density of capillaries supplying muscle tissue; increases with endurance training to improve blood flow and oxygen delivery.

Intermittent short interval conditioning drills

Short, intense cardio efforts used after resistance training to gain cardiovascular benefits while supporting anabolic adaptations.

Detraining

Loss of previously acquired training adaptations after stopping a program; strength gains tend to persist longer than aerobic gains, with notable declines beginning within weeks.

Overtraining

Excessive training causing cumulative overstress and impaired performance; may require extended recovery and can progress to more severe conditions if not managed.

Nonfunctional overreaching

An early stage of excessive training with temporary performance decline that requires recovery before it worsens.

Overtraining syndrome

Severe, systemic performance decline with hormonal, immune, neurological, and psychological disturbances requiring urgent attention and rest.

Sarcopenia

Age-related loss of muscle mass and function; leads to reduced strength and power and increased fall risk; countered by weight/power training.

Power training

Training aimed at increasing the rate of force production (power), important for maintaining fast-twitch fiber function with aging.

Strength training

Resistance training designed to increase muscle force production and maintain independence, especially in older adults.

Lean mass

Body mass made up of muscle, bone, organs, etc., minus fat; higher lean mass relates to strength and metabolic health.

Testosterone

Sex hormone with greater average levels in males contributing to greater muscle mass and strength; some females have higher anabolic hormone levels.

Amenorrhea

Absence of menstruation, which can occur in some active women due to training load or energy imbalance.

Strain

Stretching or tearing of muscle or tendon, often from overstretching or overuse.

Sprain

Stretching or tearing of a ligament at a joint.

Shoulder impingement syndrome

Inflammation/impingement of rotator cuff tendons under the acromion due to overhead movements, imbalance, or poor posture.

Acromion

The bony projection on the shoulder blade where impingement can occur against rotator cuff tendons.

Rotator cuff

Group of tendons and muscles that stabilize the shoulder; commonly involved in impingement and weakness.

Posture

Body alignment; poor posture can contribute to shoulder impingement and balance issues.

PRICE

Protection, Rest, Ice, Compression, Elevation; first-aid approach for soft tissue injuries (not a cure) used by trained professionals.

Rhabdomyolysis (rhabdo)

Severe breakdown of skeletal muscle tissue due to extremely intense/high-volume exercise with inadequate rest; risk increased by heat and dehydration; can cause organ damage and death; requires immediate medical care.

VO2 max

Maximal rate of oxygen uptake during intense exercise; a key measure of aerobic capacity.

Cardiac output

Volume of blood the heart pumps per minute (heart rate × stroke volume).

Stroke volume

Amount of blood ejected by the heart with each beat.

Hemoglobin density

Concentration of hemoglobin in blood; can decrease with detraining, reducing oxygen transport capacity.

Concurrent training

Using both aerobic and anaerobic training in one program; can lead to conflicting adaptations if aerobic and hypertrophy/strength/power are both targeted; order matters (lift first for anaerobic goals, cardio after).

Aerobic vs. anaerobic development conflict

Adaptive changes from aerobic and anaerobic training can oppose each other, potentially limiting progress toward both types of fitness when trained together.

Intermittent short interval conditioning drills

Brief, intense cardio bouts performed after resistance training to gain cardiovascular benefits while preserving anabolic adaptations.

Mitochondrial density

Amount of mitochondria in muscle cells; increases with aerobic training and can be influenced by concurrent training.

Capillary density

Number of capillaries supplying muscle tissue; increases with endurance training to improve oxygen delivery.

Order of energy-system emphasis

If anaerobic gains are the goal, lift first then cardio; if aerobic gains are the goal, ensure adequate cardio volume and use resistance training to support movement and metabolic economy.

Caloric expenditure as sole goal

If weight loss/energy burn is the only aim, fewer conflicts between training modes exist. Otherwise, consider adaptations to each training type.

Older adults and structured exercise

Structured training helps limit disease and dysfunction risk in older adults when properly designed.

Sarcopenia

Age-related loss of muscle mass and strength, leading to reduced function and power.

Power training

Training focused on improving the ability to generate force quickly; targets fast-twitch fibers and explosive strength.

Fast-twitch muscle fibers

Muscle fibers responsible for high-force, rapid contractions; disproportionately affected by aging and sarcopenia.

Lean mass

Mass of body tissues excluding fat; higher lean mass supports strength and metabolism.

Testosterone and anabolic hormones

Hormones that promote muscle growth and adaptation; males typically have higher circulating levels than females on average.

Amenorrhea

Absence of menstruation, which can occur with high training loads in some athletes.

Overtraining

Excessive training with inadequate recovery, leading to performance decrements and systemic disturbances.

Nonfunctional overreaching

Early phase of overtraining with temporary performance decline that can be reversed with recovery and nutrition.

Overtraining syndrome

Severe, persistent performance decline with hormonal, immune, neurological, and psychological disturbances.

Symptoms of overtraining

Muscle stiffness, persistent fatigue, frequent infections, sleep disturbances, irritability, high resting heart rate, appetite/weight changes, and mood changes.

Detraining

Loss of previously gained adaptations after stopping training; tends to occur faster for aerobic adaptations than for resistance training.

VO2 max

Maximum rate of oxygen consumption during intense exercise; key measure of aerobic capacity.

Cardiac output

Volume of blood pumped by the heart per minute (heart rate × stroke volume).

Stroke volume

Amount of blood pumped with each heartbeat; can decline with detraining.

Detraining effects on aerobic parameters

Reductions in VO2 max, cardiac output, stroke volume, and mitochondrial/hemoglobin/capillary densities can occur with detraining.

PRICE (first aid)

Protection, Rest, Ice, Compression, Elevation—initial approach to soft-tissue injuries (not treatment).

Strains

Muscle or tendon injuries due to stretching or tearing from overuse or overstretching.

Sprains

Ligament injuries due to stretching or tearing at joints.

Tendons vs. ligaments

Tendons connect muscle to bone; ligaments connect bone to bone at joints.

Shoulder impingement syndrome

Inflammation/impingement of rotator cuff tendons under the acromion, often from repetitive overhead movements and poor balance in shoulder musculature.

Acromion

The outer end of the shoulder blade where the clavicle attaches; a site involved in shoulder impingement.

Rhabdomyolysis (rhabdo)

Severe muscle breakdown releasing contents into the bloodstream; risk with excessive volume, intensity, heat, and dehydration; can cause organ damage and death.

Rhabdomyolysis complications

Potential organ damage, cardiac arrhythmias, and death; requires immediate medical attention.